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A Guide To Low Carb Sugar Free Keto Coffee Sweeteners
Switching to a keto diet doesn't mean giving up your coffee! Here's how you can make it work.
Published November 3, 2021
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Asharita D'Silva
Coffee experts@Era of We
Switching to a keto diet can be a major lifestyle change. One of the foremost questions for new keto followers is, what is a good keto sweetener for coffee? Many of us need some sweetener in our coffee and yes, it’s possible to add sweetener to coffee even on a keto diet. The best way to do this is to explore sugar alternatives such as artificial sweeteners, naturally low-carb sweeteners, and sugar alcohols.
What Makes A Good Keto Sweetener For Coffee?
When looking for keto sweeteners for coffee, keep the following in mind:
- Zero calories and zero net carbs. Note that unmetabolized carbs don’t count towards your net carb intake.
- Check the glycemic index score to ensure minimal effect on blood sugar levels.
- Stable at high temperatures so it doesn’t make your coffee bitter or off-tasting.
- No side effects and safe to consume.
Best Keto Approved Sweeteners For Coffee
The hunt for a no carb coffee sweetener can be long and filled with dead-ends, so here’s a handy guide to some keto-friendly, carb-free sweeteners:
1. Stevia
Many keto beginners find themselves asking, is stevia keto? The answer is a resounding yes! Stevia is a popular choice when looking for a carb free sweetener. Stevia is derived from a herb and is 200 times sweeter than sugar, making it a great keto sugar substitute. Stevia is available as both a powder and as a syrup, and you need to use much less to sweeten your coffee. It’s also carb-free, has zero calories, and may also help lower blood sugar levels.
2. Erythritol
Usually made from corn or cornstarch, erythritol is a type of sugar alcohol that mimics the taste of sugar on the tongue. It’s 70-80% as sweet as sugar and has only 5% of the calories. Erythritol has a different mouthfeel than sugar, which might bother some people but overall, it’s a good keto sweetener for coffee. Its small molecular size makes it easy to digest and may even help lower blood sugar levels. If you’re new to using erythritol, try it in small quantities at first.
3. Yacon Syrup
While this syrup derived from the root of the Yacon plant does contain small amounts of carbohydrates, it doesn’t affect the body in the same way as sugar. This makes it a keto-friendly option. Yacon syrup is rich in fructooligosaccharides, which are left undigested by the body. It’s about 70% as sweet as table sugar. Yacon syrup shouldn’t be cooked, however, so add it directly to your cup of coffee.
4. Sucralose
Sucralose is an artificial sweetener, most commonly marketed as Splenda. Sucralose is not metabolized by the body. Pure sucralose is 600 times sweeter than sugar but Splenda is not pure sucralose. Splenda is a combination of sucralose, maltodextrin, and dextrose which adds about 1g of carbs per packet, making it very close to zero-carb. A 1:1 substitution works for Splenda but if you choose pure sucralose, use a very small amount (Remember, it’s very sweet!).
5. Xylitol
Xylitol is another sugar alcohol, commonly used in sugar-free candy and gum. It has about 4g of carbohydrate per teaspoon, but these are not processed by the body so it doesn’t raise blood sugar levels and is not counted towards net carb intake. It’s as sweet as sugar, making it an easy substitute for keto coffee. However, it can cause bloating and digestive issues in some people, so use small amounts and discontinue use if it causes you discomfort.
6. Monk Fruit
Monk fruit originates from Northern Thailand and Southern China, where it's called Luo Han Guo. It was commonly cultivated by monks, hence the name. Monk fruit is widely used in Chinese medicine. Depending on the concentration of natural sugars called mogrosides, it can be 100-250 times sweeter than normal sugar. It has no carbs, no calories, and zero glycemic index making it an ideal keto sweetener for coffee.
Is Honey Keto Friendly?
Honey is a popular and easily accessible sweetener but is honey keto friendly? Sadly, no. Honey is high in carbs and is composed almost entirely of glucose and fructose. This differs from your table sugar which is composed of sucrose, making honey a healthier choice but still not a low carb sugar. Raw honey is still an important part of a healthy diet, but not the best choice if you’re going keto.
Can I Have Agave On Keto?
Is Agave Keto? Agave is a natural sweetener but still not the best choice for a keto diet. Agave nectar has a very high fructose content which has been linked to insulin resistance and inflammation.
At the end of the day, you have many no carb keto options when it comes to sweetening your coffee. Browse your options, experiment, and you’re sure to find something you like. And who knows, maybe you’ll develop a taste for coffee with no sweetener!
About the author
Asharita D'Silva
Join me in discovering the wonderful world of coffee! As a writer, coffee is my fuel and newfound passion. I love writing about new coffees, sustainability, and coffee culture around the world. I'm always discovering new things about coffee and the industry, which I share with the great community here at Era Of We.
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