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The Keto diet is a great way to lose weight quick. For some people who have been struggling for years, the Keto diet is the only thing that has worked for them.

On the Keto diet you should be taking in approximately 70% of your calories from fat, 20% from protein and the remaining 10% from carbs (5% of which should be veggies).

One of the main purposes of the Keto diet is to put your body into ketosis and lower your insulin level, which helps burn fat. Sugar is an absolute no-no on the Keto diet, but what can you replace it with that won’t affect your insulin levels or blood sugar?

My top 3 choices for sweeteners on Keto are:

  • Stevia/Stevia Drops
  • Monk Fruit
  • Erythritol

These are all readily available in stores or on Amazon. (I will throw some links below each) Many of these sweeteners contain a combination of the 3 below.

Stevia/Stevia Drops

Stevia ingredients can vary, which means you should read the label before you pick it up. Some powdered forms of Stevia contain maltodextrin or dextrose which can increase blood sugar levels. The liquid stevia is a safer bet but you can use powdered stevia as long as the only ingredient is stevia extract.

Some Canadian options

Some USA options

Monk Fruit

Monk Fruit sweeteners are safe on keto as long as there are no added sugars. It actually has a lot of other properties that make it good for your body. Again, read the label and make sure there is no dextrose of maltodextrin in the product.

Some Canadian options

Some USA options


Erythritol is another ‘safe for keto’ sweetener. It has a zero glycemic index, which does not affect insulin levels or blood sugar.

Some Canadian options

Some USA options

What is your favourite sweetener and what do you use it for?

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