5 Low-Carb Sugar Substitutes to Satisfy Your Sweet Tooth
Last reviewed and updated: October 17, 2026
Sugar Alcohol Keto
The average American consumes about 17 teaspoons of added sugar every day, which adds up to nearly 60 pounds a year.
This is troubling because sugar consumption has been implicated in the development of some of America’s most prevalent diseases such as obesity, diabetes, heart disease, cancer, and dementia.
The tide is turning, however. More people are waking up to the damaging effects of sugar consumption and looking for healthy alternatives.
The truth is that you can enjoy the delicious sweet taste of your favorite treats without the negative health consequences of sugar.
Unfortunately, big food companies have co-opted this trend and begun manufacturing foods with dangerous artificial sweeteners that may actually be worse for your health than sugar. This includes sweeteners such as aspartame, saccharin, acesulfame K, and sucralose.
Even though these sweeteners do not spike your blood sugar, they each have adverse side effects and are best avoided.
But this doesn’t mean there aren’t healthy and safe low-carb sweeteners that can add flavor and enjoyment to your life without negative side effects!
Here are 5 low-carb sugar substitutes to satisfy your sweet tooth:
1. Stevia
Stevia is a low-carb sweetener that is derived from a plant in the chrysanthemum family called Stevia rebaudiana. Stevia is attractive because it has zero calories and therefore no effect on blood sugar. Stevia also contains antioxidants such as apigenin and quercetin which can help combat oxidative stress.
Native to Paraguay and Brazil, the stevia plant has been used as a natural sweetener for centuries by the Guarani people. They referred to the plant as kaa-he which means “sweet herb.” They also used it as a natural medicine to treat conditions such as upset stomach and colic.
Most stevia products found in stores, however, are highly refined extracts of the stevia plant. A compound called rebaudioside A (Reb A) is extracted from the stevia plant. This is what most stevia products consist of. Found in stores as both powder and liquid extracts, stevia has become a popular zero-calorie sugar substitute.
It is best to find liquid stevia extracts. Many powder stevia products are cut with extra ingredients such as preservatives and excipients that can have negative side effects and negate the benefits of stevia.
When using commercial stevia as a sweetener, make sure to start small. According to the FDA, Reb A is about 200 to 400 times sweeter than table sugar!
Many people find the taste of stevia off putting, due to the notable bitter aftertaste of some brands.
2. Monk Fruit (Luo Han Guo)
Native to Southern China and Thailand, the monk fruit is a small green gourd that is actually a member of the cucumber family. The name “monk fruit” comes from its historic consumption by Buddhist monks.
Traditionally, the fruit was dried and used to make teas. Today, extracts of the fruit are used to make commercially available monk fruit sweeteners.
Monk fruit extract has zero calories and zero sugar. Like stevia, it is intensely sweet, about 100 to 250 times sweeter than table sugar. Monk fruit can also be found in both liquid and powder form. It is less commonly found in grocery stores and notably more expensive than stevia.
Most people find the flavor of monk fruit to be more appealing than stevia because of the lack of bitter aftertaste.
Many monk fruit products are combined with sugar alcohols such as erythritol to reduce cost and enhance the flavor profile.
3. Erythritol
Erythritol is a member of a popular group of low-carb sweeteners called sugar alcohols.
But don’t worry, it won’t get you drunk!
Due to their molecular structure, sugar alcohols provide a sweet flavor without impacting your blood sugar levels.
Most of the erythritol you eat is absorbed and then excreted unchanged in the urine. Although not zero calorie like stevia and monk fruit, erythritol provides only about 0.2 calories per gram, which is negligible.
Erythritol is naturally occurring in many plants. Many cheap manufacturers of erythritol extract it from GMO cornstarch. These brands should be avoided. Look for certified non-GMO erythritol.
Unlike stevia and monk fruit, erythritol is not as sweet as sugar so more may be required to achieve the desired sweetness of a recipe.
One caution: a 2023 study in Nature Medicine found that people with higher blood levels of erythritol had a higher risk of heart attack and stroke. In lab and animal tests, erythritol made platelets more prone to clotting, and in healthy volunteers a single erythritol-sweetened drink kept blood levels elevated for more than two days. This type of research does not prove that erythritol causes heart problems, but if you have heart disease or a higher risk of clots, I recommend using it sparingly.
4. Xylitol
Like erythritol, xylitol is also a sugar alcohol. Unlike erythritol, however, xylitol is more likely to cause digestive distress in certain individuals. Others handle moderate amounts just fine.
This is because most erythritol is absorbed before it reaches the colon, while much of the xylitol you eat is not. Once xylitol reaches the colon, gut bacteria ferment it, which can cause gas, bloating, and diarrhea. Therefore, individuals with gut dysbiosis should avoid consuming xylitol.
That said, many people regularly consume xylitol without any problems. However, the same research team that studied erythritol published a 2024 study in the European Heart Journal linking higher xylitol levels to cardiovascular events and showing that xylitol made platelets more reactive (source), so moderation is wise here too. Also keep xylitol away from dogs, because even small amounts can be life-threatening for them.
Also like erythritol, cheap xylitol products are often sourced from GMO corn. So when purchasing xylitol look for products sourced from North American birch bark.
5. Allulose
Allulose is another healthy, low-carbohydrate sweetener option. And amazingly, it offers some health benefits beyond the other options.
Allulose occurs naturally in just a few foods, such as wheat, figs, and raisins. Due to its rarity, it’s known as a “rare sugar.”
Unlike most other sweeteners, allulose has been shown in small human studies to blunt the rise in blood sugar after a meal (source). In animal studies, it has also promoted more fat loss than erythritol and may help protect against fatty liver, though these effects still need to be confirmed in people.
Overall, allulose is a great option when you want to cut carbs, get into the keto zone, and enjoy the health benefits of ketosis.
Watch: The Truth About Sugar in the Western Diet
In this short video, I break down the dangers of eating too much sugar, one big reason I recommend these low-carb alternatives.
Also Look for Sugar Substitute Blends
Since many baking products need specific properties for thickening, flavoring, texture, and more, there are also great sugar substitute blends on the market. For example, Erythritol and Monk Fruit are often combined for a better baking product, flavor, and texture. An example of this blend, along with fiber, is Wondrose.
Or, Erythritol, Monk Fruit, and Stevia might be combined.
Less Carbs, More Flavor!
Eating low-carb does not mean you have to skimp on flavor and enjoyment. There are many low-calorie sugar-free sweeteners available. Try out these options to see which ones work best for you and your family.
These sweeteners can be used in recipes to make low-carb desserts or to sweeten beverages such as coffee, tea, and lemonade.
Whatever you use them for, you can rest easy knowing that you are not spiking your blood sugar and creating metabolic dysfunction like you would be if you were consuming sugar.
Get in the Zone
For more information on how to use a low-carb diet for weight loss, increased energy, and enhanced cognitive function, join my free 21 Day Keto Zone Challenge today!
Frequently Asked Questions
What is the best sugar substitute for keto?
Pure stevia, monk fruit, and allulose have little or no effect on blood sugar and fit well on a keto diet. Erythritol is common in keto baking, but in light of recent research I suggest using it in moderation. Always read labels for fillers like maltodextrin or dextrose, which can raise blood sugar.
Do sugar alcohols kick you out of ketosis?
Erythritol has almost no effect on blood sugar, so it is unlikely to affect ketosis. Xylitol has a small effect. Maltitol raises blood sugar much more than other sugar alcohols and is best avoided on keto.
Is erythritol safe?
Erythritol is permitted in foods in the United States, and most people tolerate it well. A 2023 study linked higher blood levels of erythritol with heart attack and stroke, but that kind of study shows an association, not proof of cause. If you have heart disease or a higher risk of blood clots, use it sparingly and talk with your doctor.
Is monk fruit better than stevia?
Both are plant-based and have zero calories, so the difference is mostly taste. Many people find monk fruit less bitter than stevia, but it costs more and is often blended with erythritol, so check the label.
Why do sugar alcohols upset my stomach?
Many sugar alcohols are not fully absorbed. They reach the colon, where gut bacteria ferment them and they draw in water, which can cause gas, bloating, and diarrhea. Xylitol and maltitol are the most common culprits, while erythritol is usually better tolerated.
Is xylitol dangerous for dogs?
Yes. Even small amounts of xylitol can cause a dangerous drop in blood sugar and liver damage in dogs. Keep xylitol-sweetened gum, candy, baked goods, and peanut butter well out of their reach.
References
- Centers for Disease Control and Prevention. Get the Facts: Added Sugars.
- U.S. Food and Drug Administration. High-Intensity Sweeteners.
- U.S. Food and Drug Administration. Aspartame and Other Sweeteners in Food.
- Witkowski M, et al. Xylitol is prothrombotic and associated with cardiovascular risk. Eur Heart J. 2024.
- Noronha JC, et al. The effect of small doses of fructose and allulose on postprandial glucose metabolism in type 2 diabetes: a double-blind, randomized, controlled, acute feeding, equivalence trial. Diabetes Obes Metab. 2018.
- Allulose for the attenuation of postprandial blood glucose levels in healthy humans: a systematic review and meta-analysis. 2023.
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This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
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