The idea of low-carb or artificial sweeteners has become an increasingly popular topic as more individuals are seeking to lose weight or simply live an overall healthier lifestyle. Science confirms sugar as a culprit for chronic health issues such as type 2 diabetes and obesity and thus is motivating consumers to change their eating habits. Low-carb sugar alternatives are a way to keep that sweet tooth satisfied while simultaneously not deterring one from his/her goals. These particular sweeteners are also useful for those following a ketogenic diet, which is a diet that focuses on consuming a very low amount of carbs. However, what really are the pros and cons of these sweeteners and can they do more harm than good? 

5 Sweeteners For a Low Carb Diet

1. Stevia

Stevia comes from the Stevia rebaudiana plant, which is native to South America, where it has been used for several hundred years.

Pros: 

• It supports healthy blood sugar levels because it has a low glycemic index, which essentially means it is slowly absorbed and metabolized and therefore causes a lower rise in blood glucose. 

• It has zero calories, zero carbs, and contains an element called stevioside in the leaves that gives it an even sweeter taste than sugar! 

• The American Diabetes Association includes stevia on its list of recommended sugar substitutes. 

Cons: 

• Some stevia products contain stevia as well as erythritol, which may trigger indigestion in some people.

 

2. Monk Fruit

Monk Fuit is a melon that is native to Asia and that is heavily refined; the sweetness is processed out of it and turned into a powder. 

Pros:

• It is calorie-free and does not raise blood sugar levels.

• Many people have reported that it has a better taste profile than many other sweeteners.

• It doesn’t cause digestive upset.

Cons:

• It is expensive.

• It is often mixed with other “fillers” like inulin, prebiotic fibres and other undeclared ingredients that have not been tested.

• The fruit in whole form contains fructose and sucrose, which can be responsible for bowel discomfort or long-term liver disease. 

 

3. Erythritol

Erythritol is a sugar alcohol, a compound that resembles sugar but is only partially digested and absorbed by the body.

Pros:

• According to a 2016 study done by the American Journal of Physiology, Endocrinology and Metabolism on glycemic responses, Erythritol does not raise blood sugar or insulin levels. 

• It provides nearly zero calories and is virtually carb-free. 

• According to an article published by the International School of Dentistry in 2016, Erythritol might be helpful in preventing dental plaque and cavities.

Cons:

• Although it causes fewer digestive issues than most sugar alcohols, some people have reported bloating, gas and loose stools after consuming erythritol.

4. Xylitol

Xylitol is a sugar alcohol that naturally occurs in the fibers of certain fruits and vegetables.

Pros:

• It is 1 to 1.3 times sweeter than sugar, so you can use less of it.

• Has a GI of 13 and has 3 calories per gram, which means it also does not affect blood sugar significantly.

• A study done by the National Center for Biotechnology Information showed that xylitol might be beneficial for dental health and may prevent osteoporosis. 

Cons:

• Another study done by the National Center for Biotechnology showed doses over 65 grams of xylitol can cause diarrhea.

• Not the best choice for those following a keto diet because it is low carb not zero carb.

5. Yacon Syrup

Yacon Syrup is a sugar substitute extracted from the yacon plant ‘s tuberous roots grown in the South American Andes.

Pros:

• It consists of 50% fructooligosaccharides (FOS) which is an important nutrient also extracted from fruits and vegetables such as bananas, onions, chicory root, garlic, asparagus, jicama and leeks.

• It contains a fiber called inulin which does not increase blood sugar. 

• It is high in antioxidants and potassium, which is an essential micronutrient needed in greater amounts when dealing with the “keto-flu”, or, electrolytes the body is missing when on a low-carb diet.

Cons

•  Because of the fiber content, excessive consumption of yacon syrup can lead to stomach discomfort.

• Consuming too much at one time can cause flatulence. 

As explained above, low-carb sweeteners can have both positive and negative side effects. The five listed sweeteners are alternatives to sugar that seem good enough to satisfy that sweet tooth and not raise major health concerns. Many people believe that artificial sweeteners can cause diabetes or diseases such as cancer, however, there has been no scientific evidence or case studies that have proven this. In fact, many of these sweeteners do not even raise blood glucose which is unlike honey, maple syrup and even regular sugar, so in some cases, they might be more beneficial to consume. As with anything, moderation is key, and these alternatives may prove just beneficial enough to support those learning to live a healthier lifestyle while still enjoying the occasional sweet treat!