Restricting sugar is one of the hardest things to commit to while on a keto diet. But with the help of keto-friendly sweeteners, you can still enjoy your favourite sweet treats while staying on track with your fitness goals. Below we’ll cover the best (and worst) sugar substitutes in Australia for those on a ketogenic diet.

Best Keto Sweeteners in Australia and Where To Buy Them 🛒

Best Stevia Sweetener

Stevia, derived from the stevia plant, is a popular choice for keto diets due to its zero carbs and calories. It’s highly versatile, suitable for beverages, desserts, and sauces, and doesn’t raise blood sugar levels. However, some products may have a slight aftertaste.

1. Earthia Organics 100% Organic Stevia Sweetener

Where to Buy: Chemist Warehouse
Price: $6.50 for 350g

A blend of stevia and erythritol, Earthia Organics Stevia is liked for its sugar-like taste without bitterness.

2. Sugarless Stevia Organic

Where to Buy: Woolworths
Price: $7.00 for 350g

This natural sweetener combines stevia and erythritol, free from GMOs.

3. Wisdom Natural Stevia Sweetener Packets

Where to Buy: iHerb
Price: $12.60 for 57g

A 100% GMO-free option that contains prebiotic inulin, appreciated for lacking a bitter aftertaste.

4. NOW Foods Better Stevia

Where to Buy: iHerb
Price: $33.80 for 113g

Offers pure stevia extract, requiring only a small amount for sweetening

Best Allulose Sweeteners in Australia 🍬

Allulose, found naturally in fruits like figs and raisins, offers a sugar-like taste with minimal calories. It’s excellent for baking and beverages, lowering blood glucose levels with few side effects, mainly in large quantities.

Allulose is currently not approved for sale in Australia. However, you can still purchase it online from international shopping platforms like iHerb Australia and Amazon Australia.

5. Wholesome Sweeteners Allulose

Where to Buy: iHerb
Price: $18.90 for 340g

A pure, non-GMO, keto-certified allulose sweetener, great for desserts and baked goods.

6. Health Garden All-Natural Allulose Sweetener

Where to Buy: iHerb
Price: $15.95 for 397g

Non-GMO, no bitter aftertaste, perfect for desserts and baking.

7. Sweet Nature Allulose Sweetener

Where to Buy: Amazon
Price: $34.80 for 400g

An all-natural, gluten-free, certified-kosher sweetener containing pure allulose.

Best Erythritol Sweeteners 🍩

Erythritol, a sugar alcohol, mimics sugar’s sweetness with nearly zero calories and carbs. It’s keto-friendly but has a cooling mouthfeel and doesn’t dissolve as quickly as sugar, affecting the texture of baked goods.

8. NOW Foods Real Food Erythritol

Where to Buy: iHerb
Price: $15.30 for 454g

Certified GMO-free, tastes similar to sugar, suitable for baking and beverages.

9. Xyloburst Erythritol Sweetener

Where to Buy: iHerb
Price: $12.70 for 454g

100% all-natural, non-GMO, gluten-free, tastes like sugar without a bitter aftertaste.

10. Natural Sweetener with Monk Fruit Extract

Where to Buy: Coles
Price: $8.90 for 200g

Mainly erythritol with a bit of monk fruit extract, free from artificial colours or flavours.

11. 100% Natural Erythritol

Where to Buy: Naturally Sweet
Price: $19.95 for 1kg

A zero-calorie sweetener with 100% natural erythritol, certified GMO-free.

Best Xylitol Sweetener 🍫

Xylitol, another sugar alcohol, has about half the calories of sugar and a similar sweetness. Suitable for beverages and baking, it’s low in carbs, making it a good option for keto diets. Xylitol does not significantly spike blood sugar levels but should be used in moderation.

12. 100% Natural Xylitol

Where to Buy: Naturally Sweet
Price: ~$16.30 for 500g

Derived from birch, this xylitol sweetener is 100% natural and GMO-free

13. NOW Foods Xylitol

Where to Buy: iHerb
Price: $15.30 for 454g

Made from non-GMO corn, keto-friendly, halal, kosher, and tastes similar to sugar.

4. Xlear XyloSweet Natural Xylitol Sweetener

Where to Buy: iHerb
Price: $13.90 for 454g

Non-GMO certified, paleo-friendly, and tastes like sugar, suitable for baking.

15. Health Garden, All Natural Birch Xylitol Sweetener

Where to Buy: iHerb
Price: $16.10 for 453g

A kosher sugar substitute from birch, GMO-free.

Best Monk Fruit Sweetener 🍎

Monk fruit sweetener, derived from a small fruit in Southern China, is carb and calorie-free. It’s much sweeter than sugar and can be used in a variety of foods and drinks. Monk fruit sweeteners are generally free of harmful side effects.

16. Lakanto Monkfruit Sweetener

Where to Buy: Lakanto’s website, Woolworths, Coles
Price: $19.00 for 400g

Contains erythritol and monk fruit extract, a natural 1:1 sugar replacement.

17. Monk Fruit Organic Extract Powder

Where to Buy: Naturally Sweet
Price: ~$89.50 for 100g

A pure organic monk fruit sweetener, about 150 times sweeter than sugar.

18. NOW Foods Real Food Organic Monk Fruit

Where to Buy: iHerb
Price: ~$16.30 for 59mL (over 260 servings per bottle)

A liquid, organic, non-GMO monk fruit sweetener, used in small amounts.

19. Health Garden, All Natural Monk Fruit Sweetener

Where to Buy: iHerb
Price: $16.60 for 453g

A non-GMO, keto-certified blend of erythritol and monk fruit extract.

20. Sweet Nature Monk Fruit Golden Sweetener

Where to Buy: Amazon
Price: $38.10 for 240g

A 100% all-natural sweetener with erythritol and monk fruit extract.

Types of Keto Sweetners

Keto sweeteners can be grouped into three different categories as follows:

Natural sweeteners, such as stevia
Artificial sweeteners, such as aspartame
Sugar alcohols, such as erythritol

How To Choose A Keto Sweetener for a Low-Carb Diet 🤔

A good keto sweetener should meet the following criteria:

Low in net carbs
Low in calories
Have minimal impact on your blood sugar levels (low glycemic index)
Generally safe with minimal risk of side effects when taken in reasonable doses
Can be placed under high temperatures without becoming toxic or unsafe.

When shopping for a suitable sweetener, a good look at the nutritional label will help you understand the number of carbs and calories in the product. Some advertisement labels, such as “low-calorie,” “low-carb,” or “zero-calories,” may be misleading.

Certain pieces of information, such as the sweetener’s glycemic index (GI) and general safety and tolerability, can be sourced online.

We recommend doing your own research or seeking the advice of a qualified nutritionist or healthcare professional before making a decision.

Worst Sugar Substitutes For A Keto Diet 👎🏻

Now that we’ve rounded up some of the best keto sweeteners, let’s look at those you should preferably avoid while on a keto diet.

1. Some Natural Sweeteners

Some natural sweeteners are packed with carbs and calories and can raise blood sugar levels. Hence, they may kick you out of ketosis or make it even more challenging for you to achieve ketosis.

These natural sweeteners include:-

White or brown sugar
Honey
Maple syrup
Corn syrup
Agave nectar or syrup
Date syrup
Coconut sugar
Molasses (a dark syrup extracted from sugarcane and sugar beets)

Agave, with about 85% fructose, is not keto-friendly. Even a teaspoon, containing 5g of carbs and over 20 calories, can disrupt ketosis.

Similarly, honey, despite its health benefits, is unsuitable for keto. A tablespoon has 17g of carbs and over 60 calories.

While many natural sweeteners are considered healthy, they can still hinder maintaining ketosis.

2. Specific Sugar Alcohols

Certain sugar alcohols, like erythritol, are suitable for those on a keto diet.

Another sugar alcohol, more specifically maltitol, isn’t exactly the best choice for someone on a keto diet. While it might be suitable if consumed in moderation, there is no reason to risk being kicked out of ketosis when there are other much safer choices on the market.

3. Maltodextrin

Maltodextrin is a food additive commonly found in processed foods. Mainly used as a thickener or filler in food products, maltodextrin behaves similarly to sugar when consumed.

Maltodextrin is definitely a food additive to be cautious of if you’re keen on maintaining ketosis, as it has a high glycemic index and no real nutritional benefits.

Are Keto Sweeteners Safe? 👀

People often choose natural sweeteners and sugar alcohols over artificial ones due to health concerns. Although the FDA considers artificial sweeteners generally safe in moderation, there are worries about their effect on gut health.

Some studies suggest they might disrupt gut bacteria, potentially affecting blood sugar control and weight. While most tolerate them well, a few might experience side effects. If you prefer to avoid artificial sweeteners, there are natural options available.

FAQ

Can I use sweeteners while on a keto diet?

Yes, you can use certain sweeteners while on a keto diet. Most people stick to erythritol, monk fruit sweetener, and stevia to stay in ketosis.

Is allulose legal in Australia?

Allulose is currently not approved to be sold as a food substance in Australia and New Zealand. So it’s not illegal, but you won’t find it in any local stores. You can find it on Amazon or iHerb.

What are the side effects of allulose?

Allulose may lead to abdominal discomfort, bloating, gassiness, or nausea if consumed in excessively large quantities.

Is Splenda the same as allulose?

The original Splenda sweetener contains sucralose, a zero-calorie artificial sweetener. This isn’t the only sweetener that the Splenda brand offers, and you’ll also find that they have allulose sweeteners in their product range.

What is the best keto sweetener with no aftertaste?

Allulose sweeteners are known for being most like natural sugar with very little (if any) bitter aftertaste.

What can I sweeten my coffee with on keto?

You can sweeten your coffee with any keto sweetener made from stevia, allulose and erythritol, xylitol and monk fruit sweetener.

Have a question? Contact us

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Jasmine Chiam

Jasmine is a Bachelor of Pharmacy (Honours) graduate and an experienced health and wellness writer. She helps craft health-related content based on her knowledge, expertise, and in-depth research. When she isn't busy writing, you'll find her baking in her kitchen or playing her favourite video games.

Best Keto Sweeteners In Australia (2024) 🍪