Diet and sugar have always been in a tussle. Sugar is thought to be the culprit behind most weight gain and people are getting crazy about it. The majority of the people who start a keto diet crave sugar. Dextrose being a common & popular artificial sweetener makes people wonder if they can consume dextrose on a keto or not and, to be honest, this is the most confusing thing to understand. So, is dextrose keto-friendly or not? Let’s find out.
Dextrose is a sugar similar to glucose that is made of corn or wheat and used as a sweetener in different foods. As it is similar to glucose, which is present in our body’s bloodstream, dextrose can be used as a quick source of energy. It is also used as a preservative, sweetener in baked products, or neutralizing agent for spicy food. and is also found in processed foods.
Dextrose is a high carbohydrate sugar having a high glycemic index. It raises blood sugar levels very quickly and causes an insulin spike causing your body to use carbohydrates for energy rather than fat and this will throw you out of your keto journey. So, dextrose is not keto friendly.
The main purpose behind the keto diet is to bring your body into a state of ketosis, in which the body burns fat instead of glucose. Dextrose is a high carbohydrate sweetener with a high glycemic index of 100, which will shoot your blood sugar levels and bring your body out of ketosis, it also contains 8.5 g of carbohydrates per 10 g. So, no you cannot take dextrose on a keto.
If we cannot take dextrose on a keto, then what could be the possible alternatives to it? Let’s find out what you can take instead of dextrose.
If you are on a keto diet, before choosing a sweetener, you must keep in mind that:
- The sweetener should be calorie free
- Contain very low or no carbohydrate
- Should not spike blood glucose level (low glycemic index)
- Should not be harmful
These are some alternatives to dextrose that you can use:
Stevia a sugar substitute is a non-nutritive sweetener made of stevia leaves with zero calories, zero carbs, and no nutrients and is almost 100-300 times sweeter than simple sugar. It is the best alternative to use on a keto diet as its glycemic index is zero.
2- Monk Fruit
Monk fruit also called Luo Han Guo, is a natural sweetener made from the extract that is derived from dried fruit. It contains zero calories, has a zero glycemic index, is 150-200 times sweet in taste than sugar, and does not raise the blood sugar level. So, It’s a great alternative choice to dextrose while you are on keto.
Erythritol is a sugar alcohol produced from the simple sugars in corn and is also found in some foods. It is 60-80% as sweet as sugar. Per gram, It contains the lowest calories: 0-0.2 calories. So erythritol could be a better choice than dextrose
Sucralose is also an artificial sweetener with zero calories also being 400-700 times sweeter than table sugar, so, it can be consumed with a keto diet without worrying about anything,
Sucralose is present in the market as a product named Splenda. This product contains 3.36 calories per gram because it also contains dextrose and maltodextrin in small amounts.
Sorbitol is a sugar carbohydrate also called a polyol. It contains about two third of the calories in table sugar. It is present in many natural foods while made commercially as well from corn syrup. Sorbitol is a good sugar substitute while on keto than dextrose.
Dextrose is a high carbohydrate sugar with a very high glycemic index that is not at all Keto friendly. It will make your body start utilizing the energy coming from the carbohydrates, while quickly throwing your body out of ketosis which disturbs the whole process. But there are some alternative sweeteners that can be used instead of dextrose that will satisfy your sweet tooth while not affecting ketosis.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.