Category
Sweeteners
Sugar replacers, from plant extracts to lab-made sweeteners and syrups.
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AlluloseAllulose is a "rare sugar" that tastes like sugar but has almost no calories and doesn't raise blood sugar. It's keto-friendly and browns like real sugar in baking.Generally safeAspartame E951Aspartame (E951) is a zero-calorie sweetener in diet soda. It's approved, but WHO's cancer agency called it "possibly carcinogenic" in 2023, and people with PKU must avoid it.Use in moderationErythritol E968Erythritol (E968) is a zero-calorie sugar alcohol popular in keto foods. A 2023 study linked high blood levels to heart risk, and large amounts can upset your stomach.Use in moderationHigh-Fructose Corn Syrup (HFCS)High-fructose corn syrup is a liquid sugar made from corn. It's vegan and gluten-free, but it's sugar: not keto, not low-FODMAP, and best limited.Use in moderationMonk Fruit Extract (Luo Han Guo)Monk fruit is a zero-calorie sweetener from a Chinese melon. It's vegan and keto-friendly, but most store blends are mostly erythritol.Generally safeStevia (Steviol Glycosides) E960Stevia (E960) is a zero-calorie sweetener from a plant leaf, 200–300 times sweeter than sugar. It's vegan, keto-friendly and doesn't raise blood sugar.Generally safeSucralose (Splenda) E955Sucralose (Splenda, E955) is a zero-calorie sweetener made from sugar. It's approved, but recent studies raised questions about gut bacteria and heating it.Use in moderation