Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda® (2024)

September 26, 2022

Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda® (1)

If you’re familiar with the keto diet, the question “is honey keto?” isn’t hard to answer. The answer is no.

From a calorie and carbohydrate perspective, honey isn’t much different from table sugar. And table sugar is keto kryptonite.

High sugar intakes not only inhibit the fat-burning state called ketosis, but drive a slew of health problems too. Fortunately, you can avoid these dangers by opting for keto-friendly sweeteners instead.

We’ll discuss these low-carb options in a moment. First, let’s talk about honey, sugar, and the keto diet.

Honey vs Sugar

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Honey is often marketed as a healthy sugar substitute. Because of this, many people assume they can avoid the dangers of sugar by swapping in honey.

There is some truth to this. For instance, raw honey contains bee pollen, royal jelly, and propolis—and preliminary research suggests these compounds may alleviate allergies and improve immune function.

Honey also contains antioxidants (called flavonoids) that may help with blood sugar regulation, wound healing, and immunity. These compounds don’t exist in refined sugar.

But beneficial compounds aside, honey is mostly a combination of the simple sugars glucose and fructose. In other words, honey is similar to refined sugars like sucrose and high fructose corn syrup.

High intakes of these refined sugars have been linked to obesity, type 2 diabetes, heart disease, cancer, cognitive decline, liver disease, kidney disease, and other degenerative conditions. Honey hasn’t, but similar sugars have.

Why Honey Isn’t Keto

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To understand why honey isn’t keto, you need to understand ketosis. Let’s start there.

Ketosis is a metabolic state in which your body burns fat and produces molecules called ketones. Normally your body runs mostly on glucose (sugar), but in ketosis, your body runs mostly on fat.

There are several paths to ketosis, but the most accessible one is through carb restriction. That’s where the keto diet comes in.

When you eat a keto diet, you restrict carbohydrates to under 10% of daily calories. Keeping carbs low keeps blood sugar low, which keeps the hormone insulin low, which signals your liver to burn fat and produce ketones. That’s the concise version of how keto works.

Honey is 100% carbohydrate, so it isn’t part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar.

If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?

5 Higher-Carb Sugar Substitutes

Honey isn’t the only sugary sweetener advertised as healthy. Let’s review five higher-carb sweeteners with similar profiles.

1: Maple syrup

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Like honey, maple syrup is full of antioxidants. In fact, it may have more antioxidants than honey.

Maple syrup is also full of oligosaccharides. In rats, these prebiotic sugar molecules have been shown to improve blood glucose regulation.

So should you start pouring maple syrup on everything? Not if you’re trying to limit your sugar intake. Like refined sugar, maple syrup is just glucose and fructose.

Is maple syrup keto? Definitely not.

2: Agave syrup

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Let’s cover agave syrup now. Is agave keto?

Also no. Agave is about 85% percent fructose, with the rest being glucose. It’s just sugar by another name.

The high fructose content is especially undesirable. Why? Because humans are built to store fructose as fat.

Millenia ago, the hominids (early primates or humans) that most efficiently turned fructose to fat were the hominids that survived. We all got these genes.

3: Coconut sugar

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Coconut sugar is a form of carbohydrate made from coconut sap. It contains antioxidants, various minerals, and a type of fiber called inulin that may feed beneficial gut bacteria.

Coconut sugar, however, is calorically equivalent to table sugar. In other words, it’s sugar with a few extra nutrients.

4: Molasses

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Like coconut sugar, molasses contains more minerals than table sugar. It’s high in magnesium, potassium, iron, copper, and manganese—all essential for health and longevity.

But while it may be unrefined, molasses is still sugar. After all, you make molasses by boiling down sugar cane.

5: Yacon syrup

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Heard of yacon syrup? It’s a sweet goo made from the Yacon plant, a species of daisy native to South America.

Yacon is sweetened by both sugar and non-caloric carbohydrates called fructooligosaccharides (FOS). Consuming FOS may help with appetite control, but gas is a common side effect.

Yacon has about one-third the calories of sugar, so it’s more keto-friendly than honey, maple syrup, molasses, or agave. But when you get down to it, it still has too many carbs to be keto.

Keto-Friendly Sweeteners

For a sweetener to be keto-friendly, it should contain zero (or close to zero) calories from carbohydrates. That way, you can use as much as you like without derailing your health goals.

A keto-approved sweetener should also:

● Be safe for human consumption
● Be similar to sugar in taste and texture
● Have minimal impacts on blood sugar levels (a glycemic index of zero)

Four natural sweeteners—allulose, erythritol, stevia, and monk fruit—meet these criteria. All are non-caloric, non-glycemic, safe, and sweet.

Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda® (9)

So they’re certainly keto-friendly, and that’s before you factor in potential health benefits. Consider that:

● Both stevia and monk fruit contain powerful antioxidants and have a long history of traditional medicinal use.
● Erythritol may improve blood vessel function and oral health.

● Consuming allulose with carbs has been shown to improve the glycemic response and increase fat burning.

How can you incorporate these keto sweeteners into your diet? Easy. Just use them anywhere you’d use sugar.

To make this super simple, check out Splenda Stevia Sweetener, Splenda Monk Fruit Sweetener, Splenda Magic Baker Sweetener, and Splenda Allulose Sweetener. They’re all 1:1 sugar swaps so you can skip the annoying conversions in all your favorite recipes.

To Honey or Not to Honey?

Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda® (10)

Reasonable portions of honey aren’t necessarily bad for you. It may even have health benefits. However, you would have to consume a lot of honey to even get these benefits. And that’s a lot of sugar.

But if you’re following a low-carb or keto diet, you’ll want to steer clear. Honey is made of sugar, and sugar is the arch-nemesis of ketosis.

Satisfy your sweet tooth by indulging in keto-friendly sweeteners instead. They serve the same purpose as honey with none of the downsides.

It’s all upside. We like it when that happens.

Written by Brian Stanton, author of Keto Intermittent Fasting, a certified health coach, and a leading authority on the keto diet. Follow Brian’s work by visiting his website at brianjstanton.com.

Keto Recipes Made with Splenda Sweeteners

Made with Splenda® Monk Fruit Sweetener Keto Chocolate Cupcakes
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Made with Splenda® Magic Baker™ Sweetener Keto Blueberry Muffins

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Try Splenda Keto-Friendly Sweeteners

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Splenda® Magic Baker Sweetener

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Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda® (15)

Splenda® Stevia Sweetener Jar

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Splenda® Monk Fruit Sweetener Jar

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Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda® (2024)

FAQs

Is Honey Keto Friendly? Try These Zero Carb Sweeteners Instead - Splenda®? ›

High Quality honey contain antioxidant and nutrients it a better choice than refined sugar, However it's still high in calories and carbs and may not be suitable for keto diet, it is also high in fructose, which can contribute to impaired blood sugar control. So the honey is not be suitable for a keto.

Can I use honey as a sweetener on keto? ›

Honey is 100% carbohydrate, so it isn't part of the keto diet plan. For reference, one tablespoon of honey contains 17.2 grams of sugar. If you want to kick yourself out of ketosis, honey is a good way to do that. But what about other “healthy” sugar alternatives?

What is the healthiest keto sweetener? ›

Stevia is the most healthy sweetener, renowned for its potent sweetness, and derived naturally from the Stevia rebaudiana plant. Through our practical knowledge, our vanilla stevia drops are a favorite among keto enthusiasts due to its zero-calorie content and minimal impact on blood glucose levels.

What sweeteners will not kick you out of ketosis? ›

Sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can easily fit into a low carb or ketogenic diet. However, you may need to limit your intake of other sweeteners high in carbs or sugar on a low carb diet.

Why isn t Splenda keto-friendly? ›

Splenda is neither a zero-calorie nor a keto-friendly sweetener. It's able to cause an increase in blood glucose and insulin levels. It also contains sugars, glucose and maltodextrin. There still remain concerns about the safety of Splenda, especially when used in cooking.

What is a keto honey substitute? ›

Erythritol. Erythritol is a sugar alcohol that has almost no calories and a glycemic index of zero, making it another fantastic honey substitute for keto enthusiasts.

Is it better to use honey as a sweetener? ›

"Honey's advantages over sugar include a slightly lower glycemic index (i.e. it doesn't affect your blood-sugar levels as much)," Dr. Dixon says. 10 "It also contains more vitamins, minerals, and antioxidants, such as calcium, potassium, vitamin C, zinc, phenolic acids, and flavonoids."

What can I sweeten my coffee with on keto? ›

When you're following a keto diet, you can add any low or zero carb mix-ins to your coffee, such as the coffee creamers on our list, or high fat ingredients such as coconut oil or grass-fed butter. You can also try adding a low carb protein powder or sweetener, such as stevia or monk fruit.

What sweetener is better than Splenda? ›

But which is healthier? Drawing from our experience, stevia has less adverse health effects by reducing the risk of diabetes in comparison to Splenda. Moreover, our GOOD GOOD sweet leaf stevia drops are renowned for their low glycemic index, which can decrease oxidative stress and manage your metabolism.

Which Splenda is keto? ›

The following Splenda Brand Sweetener products are keto-friendly and contain 0g net carbs per serving: Splenda Stevia jar. Splenda Liquid (Sucralose, Stevia, Monk Fruit) Splenda Monk Fruit granulated packets, pouches and jar.

Why was stevia banned? ›

Though stevia was initially banned in the U.S. because some studies suggested it may be linked to cancer, it's no longer prohibited. In fact, in 2008, stevia was granted GRAS status by the FDA - which stands for "Generally Recognized As Safe."

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What will ruin ketosis? ›

Sugar and sweetened beverages. Too much fruit. Processed meats (these often have hidden sugars) Fat-free and low-fat dairy (too much lactose, which is a dairy sugar)

Is liquid Splenda zero keto friendly? ›

Contains the sweetness of 80 Splenda Original Sweetener Packets. Perfect sweetener for beverages – hot or cold. Zero sugar, zero calories, zero carbs. Keto-friendly.

Are bananas keto friendly? ›

Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high quantities of carbs. 1 cup of grapes has approximately 26 grams and a medium banana, 24 grams of carbohydrate. As a rule, these fruits should be avoided.

Why is Splenda not healthy? ›

A 2020 study published in the journal Cell Metabolism by a group of Yale researchers found that consuming the common artificial sweetener sucralose (found in Splenda, Zerocal, Sukrana, SucraPlus) in combination with carbohydrates can turn a healthy person into one with high blood sugar.

Will a teaspoon of honey break ketosis? ›

If you are able to maintain ketosis even when you eat carbs, you can opt to add those carbs in the form of honey. A tablespoon of honey has about 16g of sugar, which is very carbohydrate-dense. As such, limiting yourself to a teaspoon with 5g of sugars a day on a keto diet is best for most people.

Is honey better than sugar for keto? ›

Honey is often regarded as an excellent alternative to refined sugars, and the same holds true in many keto diets. While both options have similar carbohydrate contents and glycemic index scores, honey offers more beneficial nutrients than sugar.

What sweetener can you use on keto? ›

Natural Granulated Keto Sweeteners – Monk fruit, stevia, or allulose. You can also use these in their powdered or brown forms. Liquid Keto Sweeteners – Such as keto maple syrup, keto honey, liquid allulose, liquid monk fruit or stevia, or zero sugar simple syrup (made with liquid allulose and monk fruit).

What happens when you use honey instead of sugar? ›

One of the main reasons people choose to sub honey in is because they think it's a healthier choice than sugar. In truth, honey does have some benefits, like being less processed and having more micronutrients. But we have to be careful. Honey is sweeter and higher in calories than sugar.

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