One of the most frustrating things for a lot of people to give up on the keto diet is sugar. As a carbohydrate, sugar is to generally be avoided wherever possible, especially in the form of added sugar, in order to successfully avoid getting kicked out of a state of ketosis.

But one of the biggest unfortunate drawbacks of sugar is that most of us are frankly somewhat addicted to it. Before I started the keto diet, I really didn’t realize how much food that I thought was healthy actually was full of unnecessary types of sugar.

Another big problem with giving up sugar is that it’s a pretty big source of most cravings that people experience on the keto diet, which makes sense. After all, most types of fruits aren’t generally recommended on keto, let alone sweets and baked goods. It’s easy to get those sweet cravings every once in a while.

That’s why keto dieters have turned to sugar substitutes. They’re a great way to make dishes, baked goods, and coffees and shakes sweet, without effecting your blood sugar and carb counts so that they don’t kick you out of ketosis.

But there’s a lot of sweetener alternatives that aren’t necessarily keto-friendly, and it’s very important to know which ones are right for this diet.

I remember facing a lot of questions around this topic when I was first starting out, so I decided to do a deep-dive on one of the most popular sugar alternatives – erythritol.

What Is Erythritol?

Erythritol is technically characterized as a sugar alcohol. Though at a molecular level, this doesn’t mean that it’s a sugar, nor an alcohol.

Erythritol is a primarily artificial substance that is used to replace sugar as an alternative sweetener. It contains zero calories, and roughly has 0.2 to no carbohydrates at all per gram.

It is about 60 to 80 percent as sweet as sugar, and can come in the form of an extract, small crystals comparable to table sugar, and in a form of powder that’s comparable to powdered sugar.

Erythritol is relatively cheaper than most low carb, low calorie sugar alternatives, which is why it’s often found as a key sweetening ingredient in  a lot of sugar-free and low-sugar products such as dairy desserts like ice cream, chewing gum, frostings, jams, and grain-based desserts like cookies or brownies.

Because this substance has no calories, or really any other significant amounts of nutrients, it can generally pass through the digestive system without being metabolized after it has been absorbed within the small intestines. This means that a little over 90 percent of the erythritol that you consume is typically excreted through the urine.

It is typically produced from fermented corn starch or wheat starch, so depending on the source, it can cause some mild dietary complications, which I’ll get to in more detail later in this article.

From a health perspective, Erythritol was approved by the FDA and was officially put on the FDA’s “Generally Recognized as Safe” list back in 2001. This is largely because to a certain degree, it is a naturally occurring substance found in fermenting foods such as:

• Grapes
• Pears
• Catneloupe
• Soy Sauce
• Sake
• Corn Starch
• Wine
• Watermelon

As with most types of sugar alcohols, it’s pretty widely used by various types of dieting communities as a low calorie sugar replacement. But let’s explore what specifically about erythritol makes it keto-friendly.

Is Erythritol Keto-Friendly?

Generally, sugar tends to be a no-go on the ketogenic diet, because of it’s extremely high one to one carb content.

However, because of erythritol’s status as a sugar alcohol, it’s low carbohydrate content, and lack of effect on insulin and blood glucose levels, it is perfectly keto-friendly.

Unlike other types of artificial sweeteners, sugar alcohols like erythritol and xylitol contain fewer calories than sucrose, and in most cases occur naturally in certain types of vegetables and fruits.

Some early keto dieters tend to get confused about erythritol, because in a lot of packaging it technically does have comparable measured carbs to that of sugar, but you can rest easy, because this sugar alternative isn’t metabolized in the same exact way that sugar and less keto-friendly sweetener substitutes are, so it’s counted in a different way when measuring your net carbs.

Next I’ll get into more details on the benefits and potential cautions of this keto-friendly sugar replacement.

Benefits of Erythritol

• Does’t Spike Blood Sugar or Insulin Levels

Erythritol is a great alternative to sugar, for keto dieters and those struggling with diabetes alike, because it doesn’t cause any changes to blood sugar or insulin levels.

This spike doesn’t take place when consuming erythritol because humans just don’t have the enzymes that are required to effectively break down the components erythritol. Because of this, after you eat erythritol, it isn’t metabolized, and is just excreted through the urine.

While the lack of nutrients that cause this effect can have other non-keto related disadvantages, the lack of blood sugar spike makes it an especially helpful tool for keto dieters, diabetics, and really anyone struggling with weight loss.

• May Reduce Risk of Heart Disease

Along with a lack of spike in blood sugar and insulin levels, consuming erythritol in place of sugar might have greater heart benefits too.

Recent studies in rats that had diabetes revealed that erythritol acts as an antioxidant, which can possibly reduce blood vessel damage that is usually caused by high blood sugar levels.

Another recent study that tracked 24 adults who were struggling with type 2 diabetes discovered that those who were taking 36 grams of erythritol every day for a month straight saw an improved functioning of their blood vessels, which can potentially reduce the risk of heart disease.

These antioxidant properties are also great for reducing general risks associated with metabolic syndrome, such as obesity, high blood pressure, and high cholesterol.

• Better for Oral Health

Like a few other types of artificial sweeteners, replacing sugar with erythritol is much better your your oral health.

One study found that eryhtritol was also more effective than xylitol and sorbital in terms of benefits for oral health and reduction in cavities.

The harmful bacteria that already naturally exist in our mouths have the ability to utilize sugar for energy. This added energy unfortunately helps them multiply within our mouths and eventually erode our teeth. Erythritol is different from sugar in this way because it can’t be metabolized by oral bacteria, making it helpful for reducing cases of gingivitis and tooth decay as well.

• Helps with Weight Loss Management

Along with the benefits that erythritol provides for blood sugar and heart disease, also comes advantages for managing weight loss.

As we saw above, erythritol aids in the management of metabolic syndrome symptoms, of which obesity is a primary contributing factor.

When replacing sugars with erythritol, you’re drastically cutting down on both calories and carbs, which can help you reach a calorie deficit, and maintain a state of ketosis – which we all know rapidly helps with weight loss by burning ketones and fat for fuel instead of glucose.

• Affordable and easy to find

One of the best aspects of erythritol compared to other sugar alternatives is that it’s fairly cheap, and it’s easy to find and purchase at most stores and online retailers.

Certain substitute sweeteners are only able to be purchased in bulk, and are generally only found in pre-packaged goods, which are usually full of other preservatives and substances that can spike glucose levels, despite claiming to be “sugar free”.

While not every grocery store carries every form of Erythritol, I like to get mine from our friends at Perfect Keto here.

Side Effects of Erythritol

• Frequently Combined with Bad Artificial Sweeteners

Because erythritol doesn’t contain the same amount of sweetness as sugar on its own, it is often mixed in foods and beverages with other types of sweeteners that might not be keto-friendly, such as dextrose and maltodextrin.

When combined with other types of artificial sweeteners such as aspartame, the sugar free product can become even more troublesome for your health than simply eating sugar would be. Side effects of aspartame when consumed in large quantities include depression, short-term memory loss, anxiety, fibromyalgia, weight gain, confusion, brain tumors, fatigue, and more.

For this reason, you’ll always want to check what other sweetener ingredients are included in products with erythritol, and check just how much of these ingredients is being used per serving.

• Can Cause Bloating and Indigestion

Unfortunately, erythritol has been linked with some digestive problems including uncomfortable stomach rumbling, nausea, bloating, gas, and other symptoms similar to that of irritable bowel syndrome. These side effects are usually rare when it is consumed in small amounts, but if it is eaten in high doses, these symptoms can become greatly exacerbated.

Additionally, long-term overuse can result in gastrointestinal issues ranging rom chronic heartburn to IBS. This can cause a great deal of stress as well, which creates a bit of a negative feedback loop, as stress has also been linked to digestion issues.

It’s advised to use erythritol, and any sugar substitutes in moderation for these reasons.

• May Cause Allergic Reactions

Because erythritol is sometimes derived from wheat starch, some proteins can still get left behind in the refining process that could be considered as allergens for certain sensitive groups of people.

The symptoms often associated with this kind of allergic reaction usually include hives, itchy skin, and in more extreme cases trouble breathing and anaphylaxis.

If you’ve eaten erythritol and think you may be having a severe allergic reaction, you should dial 9-1-1 immediately, as anaphylactic shock is considered a dangerous medical emergency.

Erythritol vs Other Sweeteners

• Monk Fruit

Monk fruit is one of my favorite replacements for sugar on the keto diet. While both monk fruit and erythritol are great keto-friendly options, one of the big differences between the two is that monk fruit has actually been linked to reducing blood glucose levels, rather than just having no effect on them either way.

Another big distinguishing feature for monk fruit is it’s potency as a sweetener. Monk fruit is roughly 100-250 times sweeter than that of sugar, so a little bit goes a pretty long way when using it as an alternative to sugar.

The biggest drawback is that it can be a little more expensive than other sweeteners like erythritol, so it may not be the best option for those on keto that are also trying to follow a tight budget.

• Stevia

Stevia is a natural plant-based sweetener that comes from the leaves of the stevia rebaudiana, which is native to Brazil and Paraguay. However in most foods, it’s typically highly refined in the form of powder or liquid extract.

Stevia is another great pick on the keto diet, because it also has zero carbs and calories, with a limited effect on one’s blood glucose levels. Like monk fruit, it’s also roughly 200 times sweeter than sugar, making it an extremely efficient way to replace sugar in most types of keto-friendly recipes.

While it does have some side effects when consumed in large doses (indigestion, stomach pain, etc), it’s generally safe and easy to use while following a low carb diet.

• Maltitol

Maltitol is definitely not keto-friendly, and when it comes to low carb diets, it should basically be treated the same way as sugar.

Despite being sugar alcohol, because of the malty starches that it’s made from, it’s technically characterized as a carbohydrate, just like table sugar. While it may not effect your blood sugar levels, it will still contribute to your daily net carbs in a negative way.

• Xylitol

Xylitol is also a pretty great artificial sweetener when it comes to the keto diet. Like erythritol, it is also characterized as a sugar alcohol, and also has little to no effect on blood glucose and insulin levels after being ingested.

Furthermore, it comes with very few side effects. One of the biggest drawbacks of xylitol is that that it isn’t as heat stable as erythritol, which can make it harder to make baked goods with it and to use in various types of soups, coffees, and teas.

• Sucralose

Also commonly referred to as Splenda, sucralose tends to comes in either bulk, packet, or liquid form.

The liquid form of sucralose is generally free of carbs, but it’s important to note that the bulk and packets versions are not, so splenda packets might not necessarily be keto-friendly.

Another reason the splenda version of sucralose is something to worry about, is that it’s full of dextrose and maltodextrin, which have been known to spike blood sugar levels, despite not technically being sugars themselves. Like Erythritol, sucralose is heat stable, and also doesn’t contribute to oral health damage like sugar does.

• Aspartame

Aspartame is another common type of replacement you’ll see in a lot of products that are branded as ‘sugar free’. The most popular brand names associated with aspartame include Equal and NutraSweet, but there are a few on the market.

As a sweetener, it is not heat stable, so it can’t be used for baking and cooking, which is why it’s often found in cold items like sugar free jellos and puddings, or certain brands of diet soda.

However aspartame does unfortunately spike blood sugar levels, so even though it’s usually has a lower carb content than sugar, it’s not recommended for the keto diet.

Final Thoughts

As you can see, there’s a variety of alternative sweeteners out there, and it’s important to know exactly which ones are keto-friendly when implementing them into a ketogenic diet.

The best rule of thumb is to always read the nutrition facts when available, even if something doesn’t have sugar outright, it could still have substances that are harmful to your blood glucose levels like dextrose or maltodextrin, which could still kick you out of ketosis.

Erythritol is a great choice, and because of all of its properties, it can be used in a lot of cool ways to make desserts so good that you’ll never have to worry about finding a sugar replacement every again.

Do you have any favorite sugar alternatives that you like to use on keto? Do you have any favorite recipes with those sweeteners? Feel free to drop a comment below, I’d love to learn more about what everyone’s using to get the most out of their keto diets and successfully curb those pesky sugar cravings at the same time.