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One of the most common questions people ask when eating keto is whether sweet foods are still allowed.
The good news is yes.
The important part is choosing sweeteners that support ketosis rather than work against it.
Not all sweeteners behave the same way in the body. Some raise blood sugar quickly, while others have little to no impact when used correctly. Understanding the difference makes keto far more sustainable and enjoyable.
Keto works by keeping carbohydrates low enough for the body to rely on fat for fuel. Traditional sugar and high-carb sweeteners raise blood glucose and insulin, making it harder to stay in ketosis.
Sweetness itself is not the problem.
The type of sweetener and how it is used is what matters most.
Well-chosen keto sweeteners:
• Have minimal impact on blood sugar
• Support stable energy levels
• Help prevent feelings of deprivation
• Make long-term keto easier to stick to
These sweeteners are commonly used in well-formulated keto foods and desserts and are widely accepted within a low-carb lifestyle.
Why it works on keto
Erythritol is a sugar alcohol that is absorbed and excreted largely unchanged by the body. For most people, it has negligible impact on blood sugar or insulin levels.
Why it is so popular in keto baking
• Zero net carbs
• Very low calorie
• No blood sugar spike
• Stable when heated
Erythritol provides sweetness without compromising ketosis, making it a staple ingredient in many keto desserts.
Why it works in keto
Xylitol has a lower glycaemic impact than sugar and, when used in measured amounts, can be part of a well-balanced keto recipe.
Why it is sometimes included alongside erythritol
• Improves texture and mouthfeel
• Reduces the cooling sensation erythritol can cause
• Helps baked goods taste closer to traditional versions
This balanced approach is why some keto desserts feel more satisfying and less artificial than others.
No single sweetener is perfect on its own.
Combining erythritol with small amounts of xylitol allows keto desserts to:
• Taste more natural
• Avoid excessive cooling effects
• Maintain low net carbs
• Deliver better texture and flavour
This is the approach used in our low-carb cakes, where recipes are designed to support ketosis without sacrificing enjoyment.
These sweeteners are best avoided on keto as they can raise blood sugar significantly.
These are all forms of sugar, even when labelled as natural. They raise blood glucose and insulin and can quickly disrupt ketosis.
Often hidden in “no added sugar” or “diet” products.
Why they are problematic
• Very high glycaemic index
• Can spike blood sugar more than regular sugar
They are commonly used as fillers in powdered sweetener blends, which is why label reading matters.
Liquid sucralose may be tolerated by some people, but powdered versions usually contain maltodextrin.
For some individuals, sucralose can also increase cravings, making keto harder to sustain.
If you have ever eaten a “low-carb” dessert and felt bloated, hungry soon after, or knocked off track, the sweetener choice is often the reason.
At Keto Kitchen Lytham, desserts are formulated to:
• Keep net carbs low
• Avoid unnecessary fillers
• Use sweeteners in balanced amounts
• Prioritise flavour and texture
This is why our cakes are macro-calculated, not just labelled low-carb.
Explore our keto-friendly cakes
Some can. Sugar, maltodextrin, and dextrose almost certainly will. Keto-friendly sweeteners like erythritol, and small amounts of xylitol used in balanced recipes, are far less likely to interfere with ketosis.
Hidden carbs, portion sizes, and individual insulin responses can all play a role.
They can, when eaten mindfully and made with the right ingredients. Keto works best when it is sustainable, not restrictive.
Sweeteners are not shortcuts or cheats. They are tools.
Used thoughtfully, they make keto more enjoyable and realistic long term. Used without care, they can quietly slow progress.
Understanding the difference helps you stay in control while still enjoying food you look forward to.
If you want desserts designed with this balance in mind, our low-carb cakes are made to fit into real life, not just macros on paper.