The Keto diet has one big central theme. We want to drop blood sugar levels to a point where the body has to burn up fat when it needs energy. The body will always grab the first, most easily  available form of energy to power you.

If there is a bunch of sugar floating around in the blood, it will use that for energy and leave the fat in your body right where it is.

It’s the reason for the Keto diet to exist….to give your body what it needs to be really healthy, and to use fat for fuel.

However, many of us are subject to sugar cravings to the point that it’s like a drug addiction.  For those of us with certain genetics, and this includes me, it actually is exactly like a drug addiction.

It is not our fault. This is the hardest thing to believe and understand. Our bodies scream at us for a sugar fix, as long as we are out of balance.

To help us get through the day, many of us chase the sensation of “sweet” on our tongues. It gives our brain a feeling of well being…for a very short time. Then we feel bad, and the craving starts again.  It sounds a lot like a heroin addict.

Keto does allow for certain sweeteners, but only the ones that don’t create a reaction in the pancreas, and a change in our blood chemistry.

Here are the do’s and don’ts for which sweeteners are OK.

First, the DON’Ts. These sweeteners are on the Do Not Use list because the body doesn’t like them. They have gastrointestinal side effects

This group is called the polyols.  Except for one exception, If it has the ”tol” on the end, don’t use it.  When maltitol and other sugar alcohols get to large intestines, they get fermented by gut bacteria.  This creates  gas and bloating.

When you get  these unabsorbed sugars in the intestines, they attract water. This can cause diarrhea and or loose stools. If you already have some gut problem, like irritable bowel syndrome, you will be extra sensitive to these sugar alcohols. Anyway, just the name “sugar alcohols” should tell you it’s not Keto Kosher.

Here are the Polyol no no’s.

  1. Sorbitol
  2. Maltitol
  3. Splenda
  4. Maltodextrin (which is also used as a pesticide)


The next group are not good for other reasons, mainly because they are just another form of sugar.

  1. Vegetable glycerin
  2. Honey
  3. Agave
  4. Molasses

What can you use? Glad you asked.

The following are OK to use because they don’t cause the body to do a sugar reaction.

  1. Stevia
  2. Pure Liquid Sucralose (liquid version only. powder is a problem)
  3. Erythritol  (which you will find under the brand name Swerve)
  4. Xylitol
  5. Monk fruit
  6. Tagatose
  7. Allulose

These sweeteners won’t give you any problems, but they also don’t give you the drug like rush of sugar. You will have to get used to them. Everything on the Keto lifestyle gets better with time and repetition.

Your tastebuds and your brain will adjust. After you have been off of sugar for a while, it won’t even taste good. These alternate sweeteners will start tasting “right” to your tongue.

So Keep Up!  You can do this.

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Act, don’t react.

Have a beautiful, healthy day.



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