Most people on low-carb find that the cravings for sugar go away once they get used to the diet called the stevia keto diet. You may find extremely difficult to give up on sweets, especially at the beginning. There are many healthy and low-carb sweetener alternatives to sugar. You should avoid using all types of sweetener. Zero-carb sweeteners may cause cravings, but if your goal is to lose weight then sweeteners may impair your progress. Avoiding sweeteners may help you break the weight loss plateau if your weight is stalling. Zero-carb sweeteners like Erythritol, Monk fruit sweetener or Stevia should be avoided by those people who have very low net carb limits.

Some of the best low-carb sweeteners for the keto diet are as follows:

1. Stevia

The Stevia keto diet is a perfect diet for adhering to a keto diet. Also called Stevia rebaundiana, stevia is a plant that is a member of the chrysanthemum family which itself is a subgroup of the Asteraceae (ragweed) family. One spoon of table sugar is equal to 4-5 drops of sweet drops of stevia. You can buy sweet drops of stevia and use them in the following ways:

· Tea or Coffee

· Noatmeal or Oatmeal

· Greek yogurt

2. Monk fruit

Also known as lo han guo, monk fruit comes from a small round fruit grown in Southeast Asia. Monk fruit sweeteners are extracted by peeling of the skin and removing the seeds, after this the fruit is crushed which provides the juice. Monk fruit is one of the 8 high-intensity, low-carb sweeteners along with stevia currently approved by the FDA. Some of the best ways to use monk fruit are:

· In baked goods

· In dressings and sauces

· Cereals and on oatmeal

3. Tagatose

Artificially produced from lactose, tagatose is a fruit additive obtained from cow’s milk. With a neutral, sweet, and clean taste, tagatose is 75-92% as sweet as sucrose. It is mainly found in dates, raisins, oranges, apples, and pineapples. Tagatose has almost no effect on blood levels as it has only 1.5 calories per gram. As it does not contribute to net carbs, hence it can be subtracted from the total carbs after you’ve been on the keto diet for a while. Tagatose can be used as a flavor enhancer, stabilizer, texturizer, humectant, a sugar substitute, etc. in frostings and fillings, frozen dairy products, ready-to-eat-cereals, coffee, chewing gum, yogurts, humectant.

4. Erythritol

Produced by fermentation of sugar, erythritol is derived from cornstarch or wheat, by using non-pathogenic yeasts like Trichosporonides megachilensis or non-GMO Moniliellapollinis. It is mainly found in cheese, soy sauce, beer, sake, wine, pears, melons, grapes, mushrooms and is also present in the human body. It is also found in lozenges, coffee syrups, soda, energy drinks, vitamin water, yogurts, jellies, fillings, jams, baked products, dairy products, chewing gums, candies, chocolates, ice cream, etc.

5. Xylitol

Naturally occurred in the fibers of certain vegetables and fruits, Xylitol is a sugar alcohol. It is a substitute for sugar that tastes like sugar but has much fewer calories. It may help to prevent osteoporosis.

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