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Natural Sweeteners That Are Safe and Healthy to Consume for the Keto Diet

The keto diet is a great choice for weight loss. This method is done by eating more foods high in fat, but low in carbohydrates.

A person who applies this diet must also reduce sugar consumption in order to achieve the desired goals. However, you can still eat foods that use natural sweeteners other than sugar.

Natural Sweeteners That Can be Consumed When On a Keto Diet


Basically, someone who is on a keto diet should absolutely avoid carbs and sugar. This is useful for preventing foods that can produce glucose in the blood.

A person gains excess weight because of consuming too many carbohydrates which are stored by the body as fat. When carbohydrates and sugar are restricted, the fat that enters the body is automatically used to produce energy.

Even so, someone who runs this diet is sometimes tempted to eat sweet things too. Therefore, some people still drink something sweet, such as tea or coffee. However, the sweetener that is consumed must be natural, not artificial.

Some artificial sweeteners have other names, such as aspartame, saccharin, and sucralose. Here are some natural sweeteners that are safe for consumption by someone on a keto diet:

1. Stevia

One of the natural sweeteners that can be consumed by someone on a keto diet is stevia. This sweetener comes from the leaves of the stevia plant, which has a calorie content of 20 per 100 grams.

The quantity consumed should be very small because stevia is hundreds of times sweeter than sugar. It is more advisable to consume those containing pure extracts because there are many that have been chemically processed.

2. Monk fruit

Another sweetener that can complement the keto diet without adding carbohydrates in the body is monk fruit (Lo Han Kuo). This fruit scores zero on the glycemic index scale.

This fruit originating from China and Thailand can be a mixture for drinks or food which is suitable for adding something sweet. Sometimes, this fruit has been mixed with artificial sweeteners, so you have to read the label on the product purchased.

3. Erythritol

You can also choose erythritol as a natural sweetener that can still be consumed, even though you are on a keto diet. This natural sugar contains 5 grams of carbohydrates for every 100 grams.

Just like monk fruit, erythritol which is sold in the market may have been added with artificial sweeteners. Therefore, be sure to check the label so that it does not contain artificial sweeteners. This sweetener can be used as a substitute for sugar in cooking.

4. Inulin

Another natural sweetener that can be consumed is inulin. This food or drink mixture has ten times the sweetness of sugar. Inulin can be a versatile ingredient because it can replace sugar and flour during baking. This is because this sweetener can absorb water and act as an emulsifier. The body can be healthier when consuming this sweetener because it can provide intake of good bacteria in the intestines.

Now you know some natural sweeteners that can be consumed while on a keto diet. Make sure to always eat sweeteners that have low carbohydrates so they don't become fat in the body. That way, you can lose weight effectively.

If you still have questions regarding the keto diet, don't hesitate to visit the doctor, so that the doctor can provide the right advice for running it so that weight loss occurs in a healthy manner.

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