Swerve Sweetener: Is Swerve Okay on a Keto Diet?

The ketogenic diet requires you to give up carbs in favor of lots of protein and healthy fats. While you shouldn’t have trouble staying full, you may miss a few items. To limit your carbs, you need to stop eating sugar. This also requires you to cut out certain natural sweeteners such as honey or agave nectar. When you need a little sweetness, there are several low-carb sweeteners that you may consider using, including Swerve.

Swerve may not be as well-known as stevia or monk fruit. However, it’s quickly finding its place in the low-carb dieting market.

What is Swerve and How is it Made?

Swerve is a natural sweetener made from a selection of starchy root vegetables and fruits. It doesn’t contain any artificial ingredients, flavors, or preservatives. The range of ingredients is also non-glycemic and considered safe for diabetics.

After breaking down glucose and adding starchy root vegetables, natural flavors are added to make the final product taste more similar to real sugar.


Swerve hasn’t been around for a long time. It was first released in 2001 by a company based in New Orleans, Louisiana. The company continues to source their ingredients from farms in the United States and France, ensuring the quality of the product.

What appeals to those on the ketogenic diet is the lack of carbs. A single serving of Swerve contains zero net carbs.

Should You Use Swerve on the Ketogenic Diet

Primary Ingredients of Swerve Sweetener

Swerve contains a couple of ingredients with long, unfamiliar names. Before adding this sweetener to a meal or drink, you should know where these ingredients come from.

The two primary ingredients are responsible for providing an alternative to sugar. They include a carbohydrate and sugar alcohol to add the sweetness.

The carbohydrate is oligosaccharides, which comes from a few different root vegetables. Oligosaccharides can’t be digested. It passes through your digestive tract and passes on some beneficial prebiotics.

Erythritol is the sugar alcohol that gives Swerve its sweet flavor. This sugar typically comes from wheat or corn. The starches get broken down. The resulting glucose is then fermented and dried to create crystals.

The combination of ingredients is marketed as zero carbs and calories. However, the same as most sweeteners, Swerve does contain a few calories and just under one gram of carbohydrates.

If you use Swerve sparingly, the calories and carbs should not interfere with the ketogenic diet.

Advantages of Using Swerve for Keto Dieting

Swerve offers a few benefits as a sweetener. It can be used as a sugar substitute when you’re craving a bit of sugar.

Swerve is also a natural product. Unlike Splenda and other artificial sweeteners, it doesn’t contain artificial ingredients that may impact your digestive health.

Another benefit of Swerve is its composition. It doesn’t lose its shape, which makes it suitable for baking. It caramelizes the same as real sugar, allowing you to use it in keto-friendly recipes that substitute carb-filled ingredients for low-carb alternatives.

Disadvantages of Using Swerve on the Keto Diet

Why should you be cautious about using Swerve on the keto diet? A natural sweetener shouldn’t be considered a free pass to indulge in sweet treats.

Adding a teaspoon or two to your drink is fine. However, continually using Swerve with each meal or smoothie may have a few adverse effects.

While Swerve contains less than one carb per serving, a couple of teaspoons with each drink quickly adds up. Before long, you may find that you’re no longer in a state of ketosis.

Consuming too much Swerve may also upset your digestive system. The natural sugars are not easily digested. In small amounts, this isn’t a problem. When you eat it regularly, the extra sugar may cause bloating or gas.

Is Swerve Okay on a Keto Diet_

Comparing Swerve to Other Keto Sweeteners

Monk fruit, erythritol, and stevia are sweeteners that are commonly used by people on low-carb diets such as the ketogenic diet.

These sweeteners are also made from natural ingredients most of the time. Several brands sell monk fruit and stevia with added ingredients such as bulking agents.

Monk fruit and stevia alone don’t bake well. They’re suited for use in drinks. You can easily blend these sweeteners into your smoothie.

You can bake with Swerve. It’s one of the few sweeteners that can act as a direct substitute for sugar. If a recipe calls for a quarter-cup of sugar, you can use a quarter-cup of Swerve. As mentioned, it’s essential to use this sweetener sparingly to avoid consuming extra carbs.

How to Use Swerve Without Ruining Your Keto Diet

Swerve is a direct substitute for sugar. You can use it in meals, drinks, smoothies, and baking or cooking. You can use Swerve in any recipe that usually requires sugar or to give a bland recipe a little more sweetness.

Many ketogenic-friendly recipes attempt to recreate carb-heavy foods such as pizza dough, donuts, and dozens of desserts. If you need a suitable sugar replacement for any of these recipes, consider using Swerve.

You may even find a few recipes that specifically call for stevia or monk fruit. As Swerve is also a natural sweetener, it can also be used as a substitute for these products.

Should You Use Swerve on the Ketogenic Diet?

Following the ketogenic diet can be demanding. For the average person, the keto diet involves a lot of changes. Think about the foods that you usually eat. A lot of the items on your menu probably include sugar, especially if you eat a lot of processed foods and baked goods. When you get started on the keto diet, these foods are not part of your meal plan.

Some people miss the sweetness of sugar and experience cravings. Typically, these cravings pass within a few weeks. However, if the cravings get too intense, a sweetener may offer a temporary fix.
The risk with using a sugar substitute is that you may come to depend on it. Instead of weaning yourself off sugar, you have only found a replacement.

If you can avoid using Swerve with every meal and drink, it does offer a keto-friendly way to add something sweet to your diet.

Nutritional and medical disclaimer
Please note that I am not a nutritional or medical professional. I do not give out any medical advice. I only share my own experience on this blog and encourage you to consult with your doctor before starting any diet or exercise program. The nutritional information provided for my recipes are estimates. Please calculate nutritional information on your own before relying on them. None of the recipes I post are meant to be used by any specific clinical population. The ingredients in my recipes do not affect my glucose levels or cause any allergic reactions to me. You should use my recipes and shared experience at your discretion. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained on this website.

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