Sweeteners, Net Carbs and Reading Keto Labels

You do not need to become a food scientist. Two numbers and one glance at the ingredient list will tell you most of what matters.

Net carbs, plainly

Total carbohydrate minus fiber. Some sugar alcohols are partly subtracted too, but if a product needs a paragraph of explanation, it is probably a treat rather than a staple.

Sweeteners worth keeping

• Erythritol and monk fruit blends for baking
• Stevia for drinks
• Allulose when you want a softer texture

Go gently

Sweeteners are useful, but leaning on them heavily can keep cravings alive. Use them where they help and let your palate adjust elsewhere.