What sugar alternatives can I use while in ketosis that won’t hinder my progress?

You can try sugar alcohol sweeteners low on the glycemic index. Glycemic index is a scale of how fast things turn into sugar and raise your blood sugars.

The lowest sweetener on the list is monk fruit or stevia, with an index of zero. The worst and highest is maltodextrin with an index of 110.

One common favorite that is closest to sugar, and doesn’t have an aftertaste or cooling in the mouth, is non-GMO xylitol, with an index of 12.

Here is a list of some sweeteners and their glycemic indexes. You can try them out and see how you do with them.

• Monk fruit 0

• Erythritol 1

• Mannitol 2

• Sorbitol 9

• Xylitol 12

• Maltitol 35

• Honey 50

• High-fructose corn syrup 58

• Sucrose 55

• Glucose 100

• Maltodextrin 110