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Keto Sugar Alternatives

keto sugar alternatives
Eating keto doesn’t have to mean that you give up everything in life that you really enjoy. We have switched our kids to keto, but as we celebrate two birthdays next month we will still make birthday cakes. You just need to know what alternatives to use instead of the refined sugar and high fructose corn syrup. I present to you a guide into the world of keto sugar alternatives!
My favorite treat is cheesecake. I always know that I will get at least one cheesecake every year on my birthday. My amazing wife always makes one for me. For the past several years it has been the same recipe because it is the best one I’ve ever had. I wasn’t sure what it would be like this past birthday as I had been eating keto for several months. Would a keto cheesecake still be as good? Yes! It was delicious and I was not disappointed! Even my son, who by his own admission has “super” tastebuds, loved it.
Keto sugar alternatives

Throw Out the Refined Sugar

Go ahead and do it right now, I’ll wait. I’m serious, you don’t need that bag of refined sugar in your pantry. All it does is raise insulin, cause disease, and make you fat. I’m going to provide you with options that work fantastic to replace refined sugar and still satisfy that desire for a treat every now and then. The best part, you won’t be spiking insulin! So, go ahead and throw out the refined sugar and get ready to fill your Amazon cart with some wonderful alternatives.


Stevia is the primary sweetener we use in our house. Stevia is derived from a plant, the stevia plant, which is native to South America. It is an incredibly safe sweetener that doesn’t raise blood sugar levels. This is why it is an excellent addition to your coffee or tea. Stevia is considered to be 100-200 times sweeter than traditional sugar in its purest form, so you won’t need a lot. I recommend you keep both types of stevia on hand at all times: granular and liquid. Liquid stevia comes in many flavors as well. Add some vanilla or hazelnut liquid stevia and a little heavy cream to your coffee as a creamer replacement!



Erythritol is a sugar alcohol that is naturally found in some fruits and fermented foods. Erythritol is becoming more popular in foods. However, you need to be careful. Just because you see erythritol in a food doesn’t mean it is good. The common form of erythritol in foods is a GMO form made with cornstarch. Be sure that if you use erythritol that you look for the USDA-organic or Non-GMO label. Another caution for erythritol is to use it sparingly and test small amounts at first. It has been known to cause some gastrointestinal issues for some people, especially if too much is consumed in one sitting. Our favorite Erythritol product is Swerve which comes in granular and confectioners. This is an excellent keto sugar alternative to replace your processed confectioners sugar in baking!


Monk Fruit

Monk fruit is another excellent keto sugar alternative that is 300-400 times sweeter than can sugar without the calories or blood sugar affects. Monk fruit is only available overseas in Asia as a fruit. Yet, since it has such a short shelf life, the fruit is dried which makes the trace amounts of fructose and glucose a non-issue. Monk fruit has become much more available in the U.S. and many believe it is the best of all the substitutes here. The primary benefit of monk fruit is that it has a pleasant taste with no aftertaste like some of the sugar substitutes cause. My wife likes mixing monk fruit with stevia in a lot of her baking for this very reason. You can get your monk fruit in classic and golden. Again, be sure to find the non-GMO monk fruit when buying.

I hope this guide to keto sugar alternatives has been helpful for you. Just because you ditch the refined sugars doesn’t mean you can’t enjoy something sweet every now and then. Have you tried any of the above sweeteners? If so, let me know which you like best. Comment below! Interested in some easy keto treats you can make at home? Check them out here!