The Best Sweeteners for Keto Desserts

Keto means cutting carbs — how can we enjoy desserts without sugar?

Keeping Insulin Levels Low

The prime objective in achieving a state of Ketosis is to restrict your levels of the fat accumulation hormone insulin.

This in turn keeps blood sugar levels low, which spurs the body to produce ketones, a highly concentrated cell food alternative to blood sugar that is made from fat.

To achieve this one tries to restrict carb intake to 50g per day.

Are Keto Desserts Even Possible?

With a single banana or apple containing 25 to 30 g of carbs and a teaspoon of sugar containing 16 calories, are keto desserts possible?


You can create keto desserts using any of a number of no-carb and low-carb sweeteners.


Stevia — pictured above — is a plant with leaves that are 500 times sweeter than sugar with no calories or carbs.

It’s a small easy to grow bush available at nurseries — try growing stevia and add a fresh or dried leaf to a pot of tea to satisfy sweet cravings.

Liquid (preferred) and powder stevia extracts are extremely concentrated and popular, but some people claim they do not like the taste.

Monk Fruit

Another popular zero calorie sweetener, monk fruit is derived form a plant native to Asia.

Be sure to check your monk fruit powder label as some brands mix in sugar.


This artificially fermented alcohol powder stimulates our sweet receptors.

It’s almost as sweet as sugar with no calories but 4g of carb per teaspoon.

Don’t eat too much — some people report a laxative effect, bloating or intestinal gas after large portions.


This sweet natural alcohol compound occurs in fruit but the sweetener is often extracted from birchwood.

Xylitol’s 4 calories and 4 g of carbs per teaspoon is less than sugar but makes more of an impact on your diet than Stevia.

Sucralose (Splenda)

While sucralose is calorie free, the Splenda brand adds maltodextrin and dextrose making it 3 calories and 1 g of carb per packet.

Best not to use sucralose if you’re baking or cooking at high heat as there are health concerns.

The Problem With Using Sweeteners

If you’re serious about eliminating sugar, the best to avoid sweet things.

Eating sweet desserts can cause your body to crave sweetness, making it more difficult to stay away from sugary drinks, sweets and confection.

There’s a lot of debate about this. We’re not taking sides — think about your strategy for kicking the sugar habit.

With sweeteners or without?