Quick Reference: Good vs Bad Sweeteners on Keto
Tired of guessing which sweeteners are safe for ketosis? This printable guide gives you instant answers. Keep it in your kitchen or take it shopping—know at a glance which sweeteners support your keto goals and which ones will kick you out of ketosis.
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Why You Need This Guide
Walking down the grocery store aisle, staring at a dozen different "sugar-free" sweeteners, trying to remember which ones are actually keto-friendly—it's exhausting. Some sweeteners have a glycemic index of zero and are perfect for ketosis. Others spike your blood sugar almost as much as regular sugar, even though they're marketed as keto products.
This reference guide solves that problem. It's a simple, scannable chart that tells you exactly which sweeteners support ketosis and which ones will derail your progress. You'll know at a glance whether stevia, erythritol, monk fruit, maltitol, or any other sweetener belongs in your keto kitchen.
No more guessing. No more reading ingredient labels and wondering if "sugar alcohols" means it's safe or if it's a hidden trap. Just clear, actionable information based on actual glycemic index values and real-world keto experience. Print it out, stick it on your fridge, and you'll always know which sweeteners to grab and which ones to avoid.
Quick Reference Chart Preview
✅ Good / Keto-Friendly (Low/Zero GI)
| Sweetener | Type | GI | Why It's Good |
|---|---|---|---|
| Stevia | Natural plant extract | 0 | Zero carbs, zero sugar, no insulin spike |
| Monk Fruit | Natural extract | 0 | Clean taste, no glycemic impact |
| Erythritol | Sugar alcohol | 0-1 | Doesn't raise blood sugar; minimal calories |
| Allulose | Rare sugar | 0 | Tastes like sugar, browns like sugar |
| Stevia + Erythritol Blend | Natural + sugar alcohol | 0-1 | Best taste + texture combination |
| Liquid Sucralose | Artificial | 0 | No blood-sugar spike; very concentrated |
❌ Bad / Avoid (High GI or Hidden Insulin Spike)
| Sugar / Sweetener | GI | Why It's Bad for Keto |
|---|---|---|
| Table Sugar (Sucrose) | ~65 | Fast glucose spike → knocks out ketosis |
| High-Fructose Corn Syrup | ~87 | Massive insulin response; drives fat storage |
| Honey | 55-60 | Natural but high GI/carb load |
| Maple Syrup | ~54 | Pure sugar → glucose surge |
| Maltodextrin | 105+ | Higher GI than sugar; hidden in products |
| Maltitol | 35-52 | Despite being sugar alcohol, spikes blood sugar |
The complete downloadable PDF includes full notes, best use cases, and a quick-reference card you can print and laminate.
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