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What Alternative Sugars Are Keto Friendly?

What alternative sugars are keto friendly but don’t compromise on taste? Of course, some are better than others with different purposes.  But we’ve done the research so you can keep your life sweet!

what alternative sugars are keto friendly

Monk Fruit

The great thing about Monk Fruit is that it’s very universal.  You can use the classic version in most dishes calling for sugar as an alternative to regular granulated sugar.  It’s also available in Golden, a great alternative to brown sugar.  And the powdered sweetener can replace confectioners sugar.  

 We’ve found you can use smaller quantities of monk fruit compared to regular sugar as it does have a sweeter taste. For every cup of sugar, use ⅓ cup less of Monk Fruit so you don’t notice a difference in flavor or experience an aftertaste. It’s also gaining traction as a great alternative for those with Diabetes since it’s low on the glycemic index.  It is derived from the seeds and skin of the Monk Fruit, found in southern China. It contains zero calories per serving.  While the price point may be a bit pricey that’s the only downside we found with this gem!


Stevia is extracted from a Stevia plant native to Brazil and Paraguay.  It’s considered a great alternative to regular sugar for keto lovers because it contains zero calories or carbs and does not raise insulin or blood sugar levels.  Stevia provides a VERY strong sweet taste, allowing for less to be used to produce the same sweetness level.  It definitely has a distinct flavor, Stevia has been found to have an almost licorice or minty taste to it, which is not for everyone.  It comes in granular and a liquid form.  With this in mind, a drop or two added to other sugars with an aftertaste can go a long way.  Many folks love to use Stevia to sweeten up their morning coffee or in low carb desserts.  Thus you’ll find this sugar alternative in most coffee shops! 

Inulin-Based Sweeteners

These sweeteners typically do not have as sweet of a flavor as others, which is perfect if you just need a mild sweetness enhancer in your cooking/drinks.  This sugar works well in keto baking and is carb free.  However when used in larger doses some say it can cause digestion trouble.  So although this beauty is friendly to keto fans, go lightly!



Taste-wise, this is as close as you’re gonna get to the real deal and has no net carbs and is loved by diabetics. Bocha sweet is derived from kabocha (a squash native to Japan) with minimal food processing. It tastes great and has zero aftertaste! It is also a pretty affordable alternative, compared to other brands. Bocha Sweet can be used in cooking, baking and to sweeten beverages. While this baby is newer to the market, and so far so good, we’re still testing this sugar against it’s more well known competitors. 


Allulose has been approved as a keto friendly low-calorie sweetener that is used best in salad dressings, sauces and as a flavor enhancer in cooking and baking. It has a similar molecular structure to fructose, the most commonly known and loved sugar.   However, the body isn’t able to metabolize allulose, thereby eliminating carbs and simply passing through your urine. It doesn’t have the same aftertaste issues as some of its competitors. While similar to insulin based sweeteners, when used in larger doses some have reported digestion issues.  Because it’s new to the market it may be a bit harder to find in supermarkets so you’ll have to get this one online.

So there you have! We’ve listed what alternative sugars are keto friendly so you can still enjoy a sweeter life, without compromising all your hard work on keto. Let us know your favorites and any good recipes you’ve found with these sweet alternatives!  If you need a recommendation, try my berry fruit tart