Sweeteners To Avoid On A Low-Carb Keto Diet

While there are plenty of options for low-carb sweeteners you can enjoy on a ketogenic diet, there are many others that aren’t ideal.

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Here are a few sweeteners that are high in carbs, can increase blood sugar levels and interrupt ketosis:

Maltodextrin: This highly processed sweetener is produced from starchy plants like rice, corn or wheat and contains the same amount of calories and carbs as regular sugar.

Honey: High-quality honey contains antioxidants and nutrients, making it a better choice than refined sugar. However, it’s still high in calories and carbs and may not be suitable for a keto diet.

Coconut sugar: Made from the sap of the coconut palm, coconut sugar is absorbed more slowly than regular sugar. However, it’s also high in fructose, which can contribute to impaired blood sugar control.

Maple syrup: Each serving of maple syrup packs a good amount of micronutrients like manganese and zinc but is also high in sugar and carbs.

Agave nectar: Agave nectar is about 85% fructose, which can decrease your body’s sensitivity to insulin and contribute to metabolic syndrome, making it difficult for your body to regulate blood sugar levels.

Dates: This dried fruit is often used to sweeten desserts naturally. Despite supplying a small amount of fiber, vitamins and minerals, dates also contain a substantial amount of carbs.