Which sweeteners can I use on the ketogenic diet?

It is best to avoid using sweeteners, but when you do, for instance when making keto desserts, the best options are Xylitol, Erythritol or Stevia.

Many chemical sweeteners have unwanted side effects, including increasing appetite and even encouraging fat storage – they are not the guilt-free healthy option that manufactures proclaim [1, 2]. Some even have severe health implications and are banned in some countries even though they are legal in others.

If sweeteners trigger cravings for you or if you’ve hit a weight-loss plateau, you may want to avoid them altogether. As your taste buds adjust and you go cold-turkey from the sugar-drug, you will notice you need less sweet flavors to feel satisfied.



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