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Keto Guide  – Sweeteners & Sugars.

Keto Guide – Sweeteners & Sugars.

Hello my fat adapted family! Here’s MY guide to foods you can eat when in ketosis.

Today’s topic is sweeteners and sugars.

I just want to clarify that these are MY opinions as someone who has been in ketosis for quite a few years now. You may not agree with my guides and that’s okay. This may not be the guide for you. At the end of the day, it’s your keto journey/diet/lifestyle, I’m just putting my 2 cents in here to try and help some people with the information I promote.


All calculations are for 100 grams which is 3.5 ounces of said alternative. These calculations can vary depending on brand, type etc.

– Don’t beat yourself up about wanting sweet food. It’s very normal; you’ve just come from a high sugar diet.

– The glycemic index is basically a way to measure how much effect a sweetener or sugar has on your blood sugars. You will want a low GI if you are doing keto for a medical reason like Diabetes.

– There are LOADS of different sweeteners you can have on keto so if you don’t like one, try another one until you find the one you like!

– There are natural sweeteners, found naturally.
Sugar alcohols which are derived from sugar (don’t worry, most keto friendly), and artificially made sweeteners.

-Some sugar alcohols should be avoided due to gastric complaints and potential knock out of ketosis (all are listed in the video)

– Xylitol is SO toxic to dogs. Keep it WELL away from pets.

-There are SO many names for sugar. I have listed all common ones in the video.
You need to avoid all of them.

If you are new to keto I personally suggest Stevia or Erythritol as the first sweeteners you try as they tend to have the least gastric complaints from the users and they have a low glycemic index.

(As said in the video, my favourite sweetener from the ones I’ve tried
is the WAS Splenda which isn’t sucralose :O! Time to find a new sweetener!)

That’s pretty much it!
Leave me a comment below if you have ANY questions or keto queries.

Keep calm, keto on!

| The Keto Kitchen |

Zazie Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License

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