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What can be substituted for sugar during a ketogenic diet?
The ketogenic diet involves putting aside sugar, white sugar, brown sugar, honey, maple syrup, and so on. Sugar-free sweeteners can be used to boost the taste of certain foods. However, some sources argue that some substitutes such as aspartame can trigger ketosis exits. (1) This is why other types of sweeteners are preferred such as stevia, monk fruit and erythritol.
Stevia to replace sugar in the ketogenic diet
Stevia is a popular sweetener. It can be found in stores, ordered online, or even grown at home. The plant is called "Stevia rebaudiana". Be careful because stevia is sometimes mixed with other sweeteners that can get you out of the ketosis. Liquid stevia extract and Stevia-Erythritol blends are good choices.
Erythritol to replace sugar in the ketogenic diet
Erythritol is a sweetener found naturally in certain foods. Its taste is particularly appreciable and less pronounced than Stevia. It is found especially in the form of "sugar" or "powdered sugar" under my brand SWERVE. Erythritol is also sometimes mixed with other sweeteners such as sucralose. Erythritol is without calories. (2)
The monk's fruit to replace sugar in the ketogenic diet
The monk's fruit extract is a sweetener from Asia where it has long been used by Buddhist monks and Asians especially for its remarkable sweetness. The monk's fruit extract does not count no calories.