Aspartame – Is it Keto?

Keto in Moderation

Aspartame– How To Use This Artificial Sweetener For Ketosis?

Aspartame is a low-cal sweetener with very low net carbs; therefore, YES, it is keto-friendly! It’s generally utilized in diet colas, sugar-free sweets or candies, and various other food commodities. Certainly, it is Keto-friendly, but not the best option for people on a regular ketogenic diet. You may either consume it in moderation or choose other options of healthy sweeteners.

Why it’s Keto? And why it’s good for people on a Keto diet?

Aspartame is an artificial sweetener that is a lot sweeter than normal sugar. Aspartame, although being extremely sweet, works in weight reduction diets as it contains very low calories (4 calories per packet.) However, we must consider the fact behind this product; there are some risks associated with its usage including lupus, depression, dizziness, and more.

This, of course, is why food manufacturers and individuals use it as a substitute for sugar and other high-calorie, artificial sweeteners. This is safe to use, but you should know the facts before using it. The Glycemic index of Aspartame is 0 (zero); therefore, it does not raise the blood sugar levels; however, there is still controversy surrounding some of its side effects we recommend you to use it in small units.

Interesting Facts to Know

  • FDA (Food and Drug Administration) sets a mark for most foods named as ADI (Acceptable Daily Intake.)The same is the case with Aspartame; it should be 23mg/lb, which is 50mg/kg of your body weight.
  • According to the information on the pack, one packet contains less than 1g net carb, making it an ideal sweetening alternative for diabetics and keto-community. It provides the same amount of sweetness as 2tsp sugar can provide.
  • There are many types of research available, which are against the consumption of this artificial sweetener; however, they are insufficient. More research on the direct effects of aspartame on ketosis is needed.
  • The only important thing that you should keep in mind is that many countries have approved its usage. Many authorities have endorsed it.
  • Aspartame on the Keto diet, it is useful. When researchers distinguish low-fat to low-carb diets, they demand to actively decrease calories in the low-fat group to obtain relative results. In such keto diets, you should also check the consumption of sweets, and this is when Aspartame comes into the picture.
  • Aspartame can break down and cause bitter, strange aftertastes during baking; therefore, you should avoid using it in baking recipes.
  • It can be toxic for people who have phenylketonuria; thereby, they should not consume it. (Phenylketonuria is a genetic condition in which your body cannot process the amino acid phenylalanine — one of the main components of Aspartame.)
  • People on schizophrenia medications should avoid this sweetener because phenylalanine (an ingredient in Aspartame) may worsen the potential side effects, which affect muscle control.


Aspartame is a low-calorie sweetener; it may be considered Keto-friendly, but it is not the healthiest option. There are many other healthier keto-sweetening options available in the market these days. Some of them include SteviaErythritol, Monk Fruit, and more.

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