Best and Worst Keto Sweeteners

By Brian Lemay 100 comments

as you probably know by now one of the
main pillars of a ketogenic diet is avoiding nearly all sugars and carbs
keeping our carb macro super low is what allows our bodies to trigger ketosis and
start rapidly burning fat as an energy source but for those who are new to a
low-carb diet fighting sugar cravings is one of the trickiest parts of the
journey after all the standard American diet is loaded with carbs and sugars
from fruit and granola at breakfast to soda at lunch to ice cream after dinner
overcoming that sugar craving is possible it just takes a few weeks of
commitment it’s especially important during the beginning to avoid sugars and
sweets as giving in can only fuel your cravings further but even after you come
out on the other side of sugar cravings you might still experience the urge for
something sweet from time to time thanks to a handful of ketogenic friendly
sweeteners there are ways to create tasty treats for yourself to enjoy on
special occasions first let’s look at the different kinds of sweeteners which
generally fall into a few different classifications there are natural
sweeteners often derived from plants sugar alcohols and synthetic or
artificial sweeteners each kind of sweetener usually contains some level of
carbs calories and the ability to affect your blood sugar levels on the ruled me
blog post titled the best and worst low carb sweeteners you’ll find a chart that
breaks down all this info including each sweeteners GI number an important bit of
data GI refers to glycemic index a way to measure how much foods raise your
blood sugar we urge you to use sweeteners with the lowest GI though many on
keto find the best success flavor-wise with the blend when it comes to keto
friendly sweeteners we prefer to stick with stevia and erythritol or a blend of
the two both are naturally occurring
don’t cause blood sugar or insulin spikes and have a nice flavor though
some people complain of an aftertaste from using stevia or erythritol on
their own when combined each one seems to cancel out the aftertaste of the
other both only contain 5 calories per 100 gram serving and both have a 0 GI
number stevia comes from an herb that is commonly known as the sugar leaf the
extract is nutrient free and because of its sweet flavor without the detrimental
effects of sugar it has become pretty popular over the past few years
you can find it in liquid or crystallized form in many supermarkets
and natural food stores in some studies stevia has been shown to slightly reduce
blood pressure and lower blood glucose and insulin levels in diabetics and has
had great results in animal testing for anti-inflammatory purposes we generally
recommend purchasing liquid stevia which is raw powdered stevia mixed with a
solution that keeps a pure powdered stevia is often mixed with other
sweeteners that can contain hidden carbs erythritol is a sugar alcohol found
in fruits and vegetables and the commercial varieties are usually
extracted from corn it’s an appropriate sweetener for a keto diet because it
doesn’t affect blood sugar or insulin levels and contains very few calories
xylitol is a sugar alcohol that is not nutrient-dense taste similar to sugar
and has been found to aid with dental health
however it’s closely tied to stomach discomfort and lethal for dogs Allulose
is a natural low calorie sweetener made up of simple sugars that are entirely
excreted from the body without being metabolized at all it’s important to
know that the long-term effects of allulose on the microbiome are not yet
known but currently the FDA states that it is generally recognized as safe with
any sweetener product labeled low or no carb it’s still important to look at the
ingredients on the packaging your goal is to
purchase the purest sweetener and avoid products that contain fillers like maltodextran dextrose and poly dextrose which can spike blood sugar and sometimes
contain unnecessary carbs many products that claim to be sugar-free have
ingredients that don’t technically constitute a sugar but still have a
large glycemic index such as malitol because of current food labeling laws in
the United States a lot of products are permitted to calculate these out of the
net carb counts and can really add up as secret carbs typical sugars especially
high fructose corn syrup white sugar coconut sugar fruit juice maple syrup
honey and agave should all be avoided they all contain extremely high levels
of carbohydrates and high GI numbers and spike the blood levels in insulin just
one tablespoon of honey contains 17 grams of carbs over half of your daily
allotment find the best alternative keto friendly sweetener for your taste and
turn to it instead when you want to make or bake a treat you don’t have to give
up desserts like ice cream brownies pudding muffins and cookies if you have
the right tools on hand to help keep the carbs at a minimum for more info on keto
ingredients delicious recipes encouraging testimonials and more
explore your resource for following a ketogenic diet



Jan 1, 2019, 8:43 pm Reply

Couldn't stand Stevia or Erythritol, but the blends do taste a bit better. Taste-wise, sucralose has been working really well for me.

Cyndi Wouldntulike2know

Jan 1, 2019, 9:28 pm Reply

I use Pyure. It is an organic Stevia blend and it the best I've tasted.

Patty LeVasseur

Jan 1, 2019, 11:37 pm Reply

i got a question … i know radishes are quite peppery when eaten raw…. but some ppl on keto or vegan cook them and i have read it is a subsitute for potatoes.. and have a slight sweet taste to them…..what is your research on radishes????????

Jesse Gentry

Jan 1, 2019, 11:47 pm Reply

Thanks for keeping the public informed. A lot of us don't know where to get the true source. Job well done.

Rach Kate

Jan 1, 2019, 1:25 am Reply


Sally May

Jan 1, 2019, 2:05 am Reply

Great video, thanks


Jan 1, 2019, 6:40 pm Reply

Constructive criticism: I love RuledMe, but in the recent videos the intros are just too long and slow — narrating what we already know if we've come to this channel. Anyone clicking on this is looking for what the title says, and 5 minutes is too long.

Tamson Darland

Jan 1, 2019, 4:45 pm Reply

Is truvia powder high on glycemic level? What brand is 100% stevia? What brand is 100% eurthrytol? Thank you for wondering information. God Bless You. Tamson????❤????❤


Jan 1, 2019, 2:16 am Reply

I would like to know more about how to avoid the cooling effect that happens when baking. I have to figure out how to bake something that we can enjoy. I usually use Swerve and stevia glycerite thinking that those will balance each other but I have been unsuccessful. I have tried cookies and brownies.


Jan 1, 2019, 7:17 am Reply

She's so beautiful… She's like that teacher you had in high school that made it hard to learn from because you go lost in her eyes.


Jan 1, 2019, 11:59 pm Reply

What about Bocha-Sweet? It comes from very low-carb pumpkins. I have heard that it's the best tasting, but I am waiting to hear back about whether or not there are any stomach upset issues w/ it like there are w/ some others.

Steve Mascella

Feb 2, 2019, 4:14 am Reply

Thanks for info. I'll try the first two sugar substitute and see which works for me.

Matthew z

Feb 2, 2019, 9:41 pm Reply

Is sugar twin ok on keto it has dextrose? I'm on my way to work and want to use this in my coffee thank you folks.

jamboo jet

Feb 2, 2019, 7:36 pm Reply

Can i eat dark chocolates?

c.V.g team

Feb 2, 2019, 6:34 pm Reply

Is that mean that I can take the blend of erythritol And stevia together at same product And I Will​ ​keep in keto??? Answer please??


Feb 2, 2019, 7:18 pm Reply

Sucralose says 0-80 what is that suppose to mean? I use mostly stevia but for my homemade yogurt I use sucralose because stevia is an antibiotic and I don't want it to kill my yogurt probiotics!!

Samuel Sabo

Feb 2, 2019, 9:48 pm Reply

Ive been using stevia for quite some time now and still couldn’t manage to get use to the aftertaste, gotta get myself some erythritol then


Feb 2, 2019, 7:54 am Reply

This is the best video about sugar!!!!


Mar 3, 2019, 9:17 pm Reply

Raw Honey should be on top of the healthy list…

braindead brocolli

Mar 3, 2019, 11:35 pm Reply

Im using saccharine is it good

KC William

Mar 3, 2019, 12:26 am Reply

Just avoid sweeteners all together. Substitutions ruin most diets and are usually more expensive. Have a pallet that remains used to the sweetness of sugar can also cause your diet to fail. Instead, avoid all artificial sweeteners (btw crystalized sugar is just as processed as leaf sugars) and enjoy food for the way it should taste.


Mar 3, 2019, 1:36 am Reply

dr berg and dr berry said any sweet taste triggers an insulin spike. stevia included, so maybe use it only at meals when insulin goes up anyway,


Mar 3, 2019, 6:27 pm Reply

The 2 criticisms made about xylitol: yes it is lethal to dogs, but causes stomach comfort only in higher amounts raw (~50-65 grams).


Mar 3, 2019, 10:22 pm Reply

I don't consider ketogenic "sweeteners" to be a proper part of the Keto diet. I keep away from anything close to a soft drink, pastry, ice cream, etc.

Scorpio Life

Mar 3, 2019, 2:36 am Reply

I use Monk Sugar. I like it.

Simon Keel

Mar 3, 2019, 10:49 pm Reply

Zevia really seems to have their ratio down well, I don't really get much of an aftertaste from it. I still think that there might be some negative effects to drinking it if you drink it a lot. I know stevia extracts and tinctures definitely have a bad aftertaste on my palette though.

contingent exe

Mar 3, 2019, 12:21 am Reply

I bought jerky cause I thought it was keto friendly..

It had 7 grams of sugar ?


Mar 3, 2019, 1:30 am Reply

There is only one sugar that taste just like REAL SUGAR….Bocha Sweets (Japanese Squash)….. I can finally make ice cream without after taste….


Mar 3, 2019, 7:42 am Reply

Monk fruit extract is amazing.

Starnisha Perkins

Apr 4, 2019, 2:24 pm Reply

What do you guys recommend for sweetening iced coffee? I tries torani and it aint it! ??

moonucky hellen

Apr 4, 2019, 1:28 am Reply

There is nothing compared to real sugar brown or white…well maybe honey but only real sugar tastes great

Let It Roll

Apr 4, 2019, 11:13 am Reply

Monkfruit is wonderful in taste and 0 carb grams, but is fairly spendy.

marguerite s

Apr 4, 2019, 9:22 pm Reply

The FDA people still believe in that organization? Why haven’t they’ve banned corn syrup? It’s harmful yet they don’t care

Jessica Davis

Apr 4, 2019, 6:09 pm Reply

I just learned I was using a Stevia powder that’s main ingredient was Maltodextrin ???? I was basically eating sugar ??‍♀️

Janet Kraft

Apr 4, 2019, 10:54 am Reply

Is Truvia Keto friendly?

chick chick

Apr 4, 2019, 12:03 pm Reply

What about dry stevia leaves?

Chris Young

Apr 4, 2019, 1:46 pm Reply

Can you post a link to the table you showed in the video? I've looked for it on the site but can't find it.

barry weber

Apr 4, 2019, 10:40 pm Reply

Great video. Thanks for the knowledge.

John Gault Productions

Apr 4, 2019, 3:30 am Reply

For the poor people out there. ? I just grabbed and pocketed a nice handful of free Stevia 100% Natural packets made by Splenda @ 7-11 with my coffee to go. ? Ingredients on package say (in order): Erythritol, Stevia Leaf Extract.

Marcio Moerbeck

Apr 4, 2019, 9:53 pm Reply

excellent video!

F H97

Apr 4, 2019, 8:34 pm Reply

So which brand do i buy??

Scooter Magee

Apr 4, 2019, 11:25 pm Reply

I read the Sweeteners page on your website several times to get a full immersions the subject. WOW, thank you for this. I even shared with my family. Thank you ?


Apr 4, 2019, 3:36 pm Reply

So sucralose is fine?

Stuart Pierce

Apr 4, 2019, 1:27 am Reply

Thanks for video!!!! thanks Jennifer ?


Apr 4, 2019, 3:15 am Reply

Stevia would be nice if it was pure. Read labels they mix it with other simple sugars

nousheen tabassum ahona

May 5, 2019, 6:53 am Reply

What about honey


May 5, 2019, 4:12 pm Reply

FOR THE LOVE OF GOD PLEASE WRITE IN YOUR DESCRIPTION THE LIST YOU ARE MENTIONING. The year is 2019 and is time consuming to go back and forward to write the info.

J Shysterr

May 5, 2019, 4:47 pm Reply

Unusual negative reactions when starting Keto might not be because keto but your reaction to certain artificial sweeteners. I found that I get a sore throat from Stevia. My first instinct was to blame Keto but then I realized my thoat pain only came when I had stevia. It took a while for me to realize this because I was always having spenda and Equal before I went Keto and I've never had food sensitivity before. I Googled 'sore throat from Stevia" and a plethora of articles on stevia side effects showed up one of which is frequent urination (which could actually be a good thing to prevent kidney damage) and dizziness which I have both of. I'm kinda of relieved that it wasn't keto but at the same time, now I have to find an alternative to stevia and erythrotol. I cant live without sweetening my tea and coffee.

J Shysterr

May 5, 2019, 4:53 pm Reply

Why is date sugar not keto when the label says it has no carbs? total or net, when Monk fruit has 1 gram or more yet is keto?

J Shysterr

May 5, 2019, 4:54 pm Reply

funny how i'm Immune to poison ivy yet Stevia gives me a rash.

odys odys

May 5, 2019, 6:07 pm Reply


Art Valla

May 5, 2019, 4:13 pm Reply

Sucralose GL is 0-80 with 0 carbs… what is up with that.

sAnJ sHoW TiMe

May 5, 2019, 12:13 pm Reply

What about Sucralose used in Whey Protein supplements?


May 5, 2019, 1:09 am Reply

How about Monk Fruit? Great Video!

D Robinson

May 5, 2019, 1:53 am Reply

I think Stevia tastes like crap. It has a strange after taste to it. Kind of bitter.

Great News

May 5, 2019, 5:46 am Reply

Zevia Root Beer sweetened only with Stevia raised my glucose from 87 to 122 in 45 minutes tonight. No wonder I am not getting into ketosis!

Luis Incorvaya

Jun 6, 2019, 12:00 am Reply

you all need to check as well if you are on sweeteners for diet and weight loss some make it harder to lose weight then actually just drinking something with sugar

Nonya Bigness

Jun 6, 2019, 7:32 pm Reply

2:12 I’m confused I read that Stevia has 0 calories?…4:29 agave is low glycemic. Where can I find the information which states agave is High glycemic?? that’s the first time hearing that. I’m insulin resistant and I’ve been using agave for years… I’d seriously like to read where that information is written?

Wissam Alafandi

Jun 6, 2019, 7:49 am Reply

is it safe to use glycerol for sweetening ?

Cathryn P

Jun 6, 2019, 6:21 pm Reply

All the sugar alcohols such as erythritol and xylitol were problematic for me as I have SIBO, these sweeteners only making it worse. 95% of people with IBS have SIBO and don't even know it. If you have SIBO, watch Dr. Dan Pompas you tube videos to heal the problem.


Jun 6, 2019, 9:49 pm Reply

Thank you very much for this video. It answered a number of questions I had. (10 weeks on keto and lost 11kg)

Andreas Baglamopektis

Jun 6, 2019, 10:52 am Reply

Although I am currently successful in losing weight with Keto, using stevia recently has certainly increased my cravings and hunger. I feel that insulin may in fact increase. This sensation is not imaginary, i have noticed it repeatedly.

Ajesh Joe Savio

Jun 6, 2019, 11:35 am Reply

Mam is there any side effects using stevia????
Drops or powder which is good?


Jun 6, 2019, 9:07 pm Reply

I don't now why but I have tried Stevia and don't find it sweet at all. No matter how much or how little I've used.


Jun 6, 2019, 4:40 pm Reply


Diane Shelley

Jul 7, 2019, 6:52 pm Reply

The swerve is the absolute best. No bitter after taste. The stevia is horrible, cant stand the bitter after taste.

Arshad Shaikh

Jul 7, 2019, 9:15 am Reply

can you recommend which cheese & cream we can use in keto. There are so many falours in market in Carrefour.

Ahmad Lafi

Jul 7, 2019, 8:06 pm Reply

I use sugar, it tastes exactly like sugar.


Jul 7, 2019, 4:41 pm Reply

have monkfish ,it taste sweet.

thelma figueroa

Jul 7, 2019, 6:46 pm Reply

ruled me is a women i thought it was a man when i was watching those dessert recipes

Abran Eys

Jul 7, 2019, 8:12 am Reply

I used liquid stevia and is terrible.

Ralph Vincent Sulibit

Jul 7, 2019, 8:01 am Reply

im using LinaAlta stevia from the PH

Cristy Lloyd

Jul 7, 2019, 2:42 pm Reply

I am wondering about taking granulated sugar subs and making powdered sugar. I have found several that call for corn starch. Is it necessary? Could you use Psyllium Husk or Xanthan Gum
instead of Corn starch? Is it a one to one if so?


Jul 7, 2019, 7:34 pm Reply

The graph you mentioned used sucralose from the brand Splenda, which has maltodextrin. Sucralose actually has a 0 GI.

Rick Manning

Jul 7, 2019, 7:28 pm Reply

Small correction
It’s maltitol not malitol


Jul 7, 2019, 12:11 am Reply

How dare you defy the food laws ? keep up the great work!

Dr K.

Jul 7, 2019, 7:32 am Reply

American diets aren't even overloaded with sugar… Its worse than that. Its high fructose corn syrup. The body doesn't even recognize it as a sugar. So hello type 2 diabetes.

Dr K.

Jul 7, 2019, 7:36 am Reply

If you really don't like licorice, that's why so many don't care for stevia. But you've also got to know, sugar substitutes in liquid form are sugar free, however once its made to a powder, it can add carbs and sugar. The powder used to make the sugar sub is what you need to keep an eye on. And if you're diabetic, check your glucose, if it doesn't raise my blood sugar, that doesn't mean it won't raise yours

Ahmad Qaddori

Jul 7, 2019, 12:04 pm Reply

My erythritol shows zero calories but 100% carbohydrates , I am confused , I can not give up drinking tea ,I need a sweetner that is good for Keto diet I need to drink tea without breaking my keto diet

Cleared Hot

Jul 7, 2019, 3:02 pm Reply

Doesn't matter which one, they all taste like "medicine….nasty medicine. You can't fake sugar.

Daniela B

Aug 8, 2019, 11:18 pm Reply

Can I eat tagatose in a keto diet?

Inquisitive One

Aug 8, 2019, 8:14 pm Reply

How do you rate Swerve connection sugar?

nano retro

Aug 8, 2019, 4:36 am Reply

I stopped using all artificial sweeteners because they seem to cause oily skin and face bumps.

always rely on Allah

Aug 8, 2019, 8:21 am Reply

Helo mam are we allow to eat dates pls tel

Survival Instinct

Aug 8, 2019, 3:41 pm Reply

is maltitol ok?


Aug 8, 2019, 1:23 am Reply

So you take away honey but cookies and ice cream are okay, well that is a pretty messed up kind of diet

Adelina Merrill

Aug 8, 2019, 10:29 pm Reply

2:36 start of list explaination.

Hei Di

Aug 8, 2019, 5:42 pm Reply

Thank you for all the effort 🙂 have an important question.. What about using diet sugar thats made from Stevia? is that ok? I couldnt find any of the sweetners u talked about n my country except for stevia which is rare here and doesnt even taste good 🙁
the one I have is Candrel:

confident talk

Aug 8, 2019, 9:59 pm Reply

What do you think about Canderel tablets? Please, reply.


Aug 8, 2019, 2:52 pm Reply

Xylitol ? Spike blood sugar isn’t it?


Aug 8, 2019, 7:07 pm Reply

Coconut sugar is bad!?

Pepe Delos Pobres

Aug 8, 2019, 10:46 pm Reply

I see you commented on, or ‘liked’ some comments that mentioned Sweve. However, I don’t see where Swerve is mentioned in the video.
What does think of Swerve?
Where does it rank?

Nuran B

Aug 8, 2019, 8:57 am Reply

Is stevia with potassium sorbate and ascorbic acid safe to use?


Aug 8, 2019, 9:52 pm Reply

What about Swerve?
Use it, or steer clear?

Clever Burton

Aug 8, 2019, 6:14 am Reply

I find stevia very bitter. I bought it, used it once then chucked it in the bin and it was never cheap

Sandra Satterfield

Aug 8, 2019, 5:50 pm Reply

I love splenda natural!
The best in my opinion.
2 tablespoons acv
2 tablespoons lemon juice
30 oz water
1 packet spenda natural

kid pro quo

Sep 9, 2019, 2:48 am Reply

Thought i had my sweet tooth fix figured out with sugar free popsickles from wally mart. Didnt look too closely at label. Double fisting those things like they were gonna stop makin them tomorrow. 13 grams of carbs per. Couldnt figure out why i was blowin up like a xmas wino. How the hell do jamb 13 into a sugar free popsickle?


Sep 9, 2019, 4:29 am Reply

I am still not sure which sweetener is the best for diabetics. I was told that monkfruit is good but I watch these videos and there are too many choices. A lot have bulk bags of almond or coconut flour, the husk thickener and make sure u put this sugar with that sugar or it will taste bitter. Is there no simple solution for diabetics? Which sugar is best for the diabetic, be it for baking or otherwise? Thank you.

Angela Kortright-Calo

Sep 9, 2019, 10:21 am Reply

I like the idea of blending a couple of them .

Joshua Gutierrez

Sep 9, 2019, 4:02 am Reply

What about ham, I have bought this ham and it has 1g of sugar do you think it would be good if I ate it

Leave a Reply