they’re natural, they raise blood sugar, which not only
causes inflammation but will also take you out of ketosis.
Fructose is particularly problematic. More than glucose, it
promotes a chemical reaction called glycation, which results
in advanced glycation end products (AGEs). AGEs form a
sort of crust around cells that has been linked to a wide
range of diseases, from diabetes and heart disease to asthma,
polycystic ovary syndrome, and Alzheimer’s. Fructose also
contributes to nonalcoholic fatty liver disease. For these
reasons, I avoid sweeteners that are high in fructose: table
sugar, high-fructose corn syrup, honey, agave, and fruit.
The following is a list of the natural sweeteners that I
recommend, all of which have little effect on blood sugar.
• Erythritol: A sugar alcohol that is found naturally in some
fruits and fermented foods. Erythritol is generally available
in granulated form, though sometimes you can find it
powdered. If you purchase a granulated product, such as
Sukrin or Wholesome! All-Natural Zero, I recommend
grinding it to a powder before use.
• Swerve and other blended sweeteners: These products
combine two zero-calorie natural sweeteners, usually
erythritol (see above) and oligosaccharides, which are found
in many plants. They do not affect blood sugar and measure
cup for cup just like table sugar. I use the powdered form of
Swerve (the one labeled “confectioners”) because it
dissolves particularly well. Other blends I recommend are
Pyure (erythritol and stevia), Norbu (erythritol and monk