For those of you who suffer the keto diet program, reducing carbohydrate intake, such as starches, snacks, and other processed foods are the rules that must be followed. Additionally, limiting the consumption of sugar to make the keto diet proper conduct must be done. Although the limitation of sugar, you can still eat foods sweetened with some of the following sweetener alternatives to the keto diet.
Sweeteners that can be consumed during the keto diet
Sugar is a source of energy. When a keto diet, you should limit the consumption of sugary foods that contain sugar. The goal, so that the body begins to break down fat into energy reserves.
However, the temptation to make the days of cheating when the keto diet is hard to resist. Especially if you are a fan of sugary foods. The good news, you can use natural sweeteners for food and drinks to your diet keto.
Here it is a little natural sweetener that is healthy and safe for consumption in the keto diet.
A sweetener that is also suitable for you who are on a diet keto, besides sugar, stevia is. Stevia is a natural sweetener that has been extracted from the plant Stevia rebaudiana.
100 grams of stevia leaves contains 20 calories and zero glycemic index scale. The higher the glycemic index, the greater the sweetener is decomposed in the body. As a result, blood sugar does not suddenly jump.
Just a few, this sweetener can provide a pleasant sweet taste to changes in your diet keto. In fact, stevia is 200-400 times sweeter than regular sugar.
Xylitol is a sweetener derived from sugar alcohol and is usually found in sugarless gum products. This natural sweetener tastes almost the same as regular sugar, but every gram contains only 3 calories and 1 teaspoon of xylitol has 4 grams of carbohydrates.
You can add this sweetener in tea, coffee or juice without having to add levels of carbohydrates in it.
Although it does not increase blood sugar, we must also be careful because in some cases, it may interfere with xylitol your digestive organs. Therefore, first of all, consult your doctor if you know the dosage that suits your requirements.
In addition xylitol, the sweetener is also suitable for the keto regime is erythritol. Erythritol is a natural sweetener that is 80% sweeter than regular sugar and contains only 5% of calories.
Sometimes erythritol is used as an additional sweetener, but you should always check the packaging of sugar to make sure it is not mixed with other artificial sweeteners.
Not only for a mixture of tea and coffee, but you can also use this sweetener for baking or grilling your keto diet menu.
4. Fruit sweetener Monk (Lo Han Kuo)
The monk fruit is a fruit that is native to China and is very popular with the monks there. You might be more familiar with Lo Han Kuo. This sweetener is powerful enough to be used as a sugar substitute for diet keto because it contains compounds called mogrosides.
This mogroside compound is rich in antioxidants and acts as a sweetener that you feel in fruit. The natural sweetness seems not to contain calories and carbohydrates, which makes it suitable for use by those who are on a keto diet.
In addition, there is a trial that shows that mogroside can help stimulate the release of insulin. If the insulin is released successfully, the body works best to manage blood sugar in the body.
Do not forget to check the list of compositions on the packaging of the fruit extract. It is expected that you will not choose the wrong extract was mixed with plain sugar or sugar cane that will change the levels of calories and carbohydrates.
Inulin is a plant fiber that you can find in vegetables, such as chicory, asparagus, and bananas. These fibers are soluble and contain about 150 calories and zero on the glycemic index scale.
However, when compared with the usual sugar, soluble plant fiber is 10 times sweeter. Therefore, you need to be careful in using it as a sweetener to replace sugar for the keto diet. Do not need too much sugar to keep it under control.
Keto diet is not a hindrance for you to eat sweet foods, as long as you choose the right sweetener. Make sure you check the composition listed on the packaging so you can know how many calories, carbohydrates and the glycemic index in it.