The 6 Best Sweeteners on a Low Carb Keto Diet (And 6 to Avoid)

Sweetening agents such as stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can be incorporated into a low-carb or ketogenic eating plan. However, other sweeteners that are high in sugars or carbohydrates should be limited when following a low-carb regimen.

Adopting a ketogenic diet means cutting back on high-carbohydrate foods like starchy items, sweets, and processed snack foods.

This restriction is necessary to enter ketosis, a metabolic condition in which your body shifts to burning fat stores rather than carbohydrates for fuel (1).

Reaching and maintaining ketosis also requires reducing sugar intake, which can make it harder to sweeten drinks, baked goods, sauces, and dressings.

Fortunately, a variety of low-carb sweetening options exist.

Below are six top sweeteners suitable for a low-carb keto approach, along with six to avoid.

1. Stevia

Stevia is a plant-based sweetener extracted from the Stevia rebaudiana shrub.

It’s classified as a nonnutritive sweetener, meaning it provides essentially no calories or carbohydrates (2).

Unlike table sugar, both animal and human research suggests stevia may lower blood glucose levels (3).

Stevia comes in liquid and powdered forms and can sweeten beverages, confections, and other treats.

Because it’s far sweeter than sugar, you’ll need much less stevia to achieve the same level of sweetness in recipes.

For example, substitute about 1 teaspoon (4 g) of powdered stevia for each cup (200 g) of sugar.

Summary: Stevia is a natural plant-based sweetener from Stevia rebaudiana that contributes virtually no calories or carbohydrates.

2. Sucralose

Sucralose is a synthetic sweetener that is not metabolized, so it passes through the body without being digested and supplies no calories or carbs (4).

Splenda is a widely used product that contains sucralose and is popular because it lacks many of the bitter notes linked to other artificial sweeteners (4).

Even though pure sucralose has no calories, commercial Splenda includes maltodextrin and dextrose, which add roughly 3 calories and about 1 g of carbs per packet (5).

Sucralose is not always the best choice for recipes requiring baking, since some studies indicate it may form harmful byproducts at high temperatures (6, 7).

It’s better used as a low-carb sweetener for beverages or foods like oatmeal and yogurt, while other sweeteners are preferable for baking.

Splenda can often replace sugar in recipes at a 1:1 ratio, but pure sucralose is about 600 times sweeter than sugar, so very little is required when using the pure form (8).

Summary: Sucralose is an artificial sweetener that contains no calories or carbs. Popular sucralose products like Splenda include small amounts of carbs from fillers.

3. Erythritol

Erythritol belongs to the sugar alcohol family — naturally occurring compounds that activate sweet taste receptors to mimic sugar’s flavor (9).

It’s about 80% as sweet as table sugar but supplies only about 5% of the calories, roughly 0.2 calories per gram (10).

Although erythritol shows 4 g of carbs per teaspoon (4 g) on nutrition labels, research indicates it may have minimal impact on blood glucose (11, 12, 13).

Due to its lower molecular weight, erythritol generally causes fewer digestive upset issues than some other sugar alcohols (14).

It’s suitable for baking and cooking and can replace sugar in many recipes.

Note that erythritol can impart a cooling sensation and may not dissolve as readily as sugar, sometimes leaving a mildly grainy texture.

For most recipes, use about 1 1/3 cups (267 g) of erythritol to replace each cup (200 g) of sugar.

Summary: Erythritol is a sugar alcohol about 80% as sweet as sugar with only a fraction of the calories. Its carbs have a different effect on blood sugar compared with regular sugar.

4. Xylitol

Xylitol is another sugar alcohol frequently found in sugar-free gum, candies, and mints.

It matches sugar in sweetness but provides roughly 3 calories per gram and about 4 g of carbs per teaspoon (4 g) (15, 16).

As with other sugar alcohols, the carbs in xylitol don’t typically count as net carbs because they have a much smaller effect on blood glucose and insulin than sugar does (17).

Xylitol is an easy way to sweeten tea, coffee, shakes, or smoothies without adding many net carbs.

It also bakes well but may draw moisture from recipes, so you might need to add extra liquid to prevent dryness.

Because xylitol is equally sweet to sugar, you can generally swap it in on a 1:1 basis.

Be aware that consuming large amounts may cause digestive discomfort, so reduce intake if you experience adverse effects (14).

Summary: Xylitol is a sugar alcohol with sweetness comparable to sugar. Its carbs don’t raise blood sugar or insulin the same way, so they aren’t typically counted as net carbs.

5. Monk fruit sweetener

Monk fruit sweetener is derived from the monk fruit, a plant native to southern China (18).

It contains natural sugars and mogrosides, antioxidant compounds that are primarily responsible for the fruit’s intense sweetness (19).

Depending on mogroside concentration, monk fruit sweeteners can be 100–250 times sweeter than table sugar (20).

Monk fruit extract contains no calories or carbs, making it an attractive choice for keto.

Older research suggests mogrosides may encourage insulin release, potentially helping transport glucose out of the bloodstream and supporting blood sugar management (21).

When purchasing monk fruit sweeteners, check labels carefully because some products are blended with sugar, molasses, or other sweeteners that change the calorie and carbohydrate content.

Monk fruit sweetener can replace sugar in most applications, though recommended substitution amounts vary by brand — some suggest a 1:1 swap while others recommend using half the amount.

Summary: Monk fruit sweetener is a plant-derived sweetener 100–250 times sweeter than sugar but contributes no calories or carbs.

6. Yacon syrup

Yacon syrup is made from the roots of the yacon plant, a tuber widely cultivated in South America.

The syrup is rich in fructooligosaccharides (FOS), a type of soluble fiber that isn’t digested by the body (22).

It also contains simple sugars such as sucrose, fructose, and glucose (23).

Because much of yacon syrup consists of indigestible FOS, it has about half the calories of regular sugar, roughly 7 calories per teaspoon (5 mL) (24, 25).

Even though it shows about 4 g of carbs per teaspoon (5 mL), studies indicate the carbs in yacon syrup do not affect blood glucose the same way as table sugar.

Human and animal studies suggest yacon syrup may help lower blood glucose and insulin levels, aiding blood sugar control (26, 27).

Yacon syrup works well as a sweetener for coffee, tea, cereal, or dressings, but it’s generally not recommended for cooking since FOS may degrade at high temperatures (28).

Use yacon syrup in equal amounts in place of other liquid sweeteners like molasses, corn syrup, or cane juice.

Summary: Yacon syrup is rich in fructooligosaccharides — a nondigestible fiber — and research suggests it may help lower blood glucose and insulin.

Sweeteners to avoid on a low-carb keto diet

Although many sweetening alternatives fit a ketogenic plan, several commonly used sweeteners are not ideal.

Below are sweeteners that are high in carbs, can raise blood sugar, and may disrupt ketosis:

1. Maltodextrin: A highly processed sweetener made from starchy plants like rice, corn, or wheat that contains as many calories and carbs as regular sugar (29).
2. Honey: While high-quality honey contains antioxidants and nutrients making it a better option than refined sugar, it is still calorie- and carb-dense and may not be compatible with a strict keto diet (30).
3. Coconut sugar: Produced from coconut palm sap and absorbed more slowly than regular sugar, coconut sugar nonetheless has a high fructose content that can impair blood sugar control (31, 32).
4. Maple syrup: Although it supplies beneficial micronutrients like manganese and zinc, maple syrup is also rich in sugar and carbs (33).
5. Agave nectar: Containing roughly 80% fructose, agave nectar can reduce insulin sensitivity and contribute to metabolic issues, making blood sugar regulation more difficult (32, 34).
6. Dates: Often used as a natural sweetener in desserts, dates provide some fiber and micronutrients but are also high in carbohydrates (35).

Summary: Avoid sweeteners high in sugars and carbs on keto — examples include maltodextrin, honey, coconut sugar, maple syrup, agave nectar, and dates.

The bottom line

A ketogenic diet requires restricting carbohydrate intake and cutting added sugars to achieve ketosis.

Thankfully, several sweeteners are appropriate for a low-carb keto lifestyle.

Use these options sparingly as part of a balanced keto plan to add flavor without excessive carbs, and consider researching the best keto supplements to support your efforts.