Best Sugar Substitues on a Low-Carb Keto Diet

Sugar is a versatile ingredient that is usually underestimated. Despite all, we must take into account that it plays an essential role in our dietary lifestyle. The important part is to consume it moderately. Actually, almost any product that contains carbohydrates, from fruits and vegetables to favorite sweets and grains, contains sugar. If you have a healthy lifestyle and a balanced diet, you do not have to worry about the harmful sugar effects.

Sadly, more and more people nowadays have various health diseases. In this situation, dietary factors influence diseases directly.  So, low carb diet, Atkins diet, Paleo diet, and the lately very popular ketogenic diet, can help you live a normal life. But each of these diets involves cutting down on carbohydrates. You must strictly control and lower the sugar intake. I have stumbled upon this kind of situation too. My son suffers from epilepsy, and the only medical care that helps him is the ketogenic diet. In this situation, I had to review our diet totally and exclude the sugar intake.

Hopefully, a great choice of natural and artificial sugar substitutes exists, and its list is endless. An important thing to remember is that even sugar substitutes should be used safely. See below are some tips that will help you make the right choice.

Sugar substitute:

• should be low in carbohydrates and low in calories
• have minimal/no impact on blood sugar or insulin levels
• is safe to use with minimal/no side effects
• does not affect any biomarkers
• can be used at high temperatures (baking, cooking).  

I always choose Stevia as this is a plant-based sugar substitute. It is derived from the Stevia plant leaves. And the best thing about this sugar substitute is that it has zero calories.

For me, it is the best natural compounds sugar substitute. I can also recommend other suitable sugar substitutes for healthy diet such as Erythritol, Monk fruit, Yacon Syrup, Tagatose. Aspartame is an option too, however, in my opinion it is the worst option of all. Despite that, many people like to use it.

I have learned through the years that bananas and dates are good substitute for sugar in baking. 

Here are some delicious recipes that I made using sugar substitute:

• Keto Cottage Cheese Dessert
• Keto Chia Pudding
• Creamy keto Cheesecake
• Keto Chocolate Mousse
• Keto Cranberry Sauce
• Almond Waffles