Learn About Natural Sweeteners

Keto Friendly Natural Sweeteners by hOLa Keto Desserts Dubai UAE


We all are aware of the sweet dangers of sugar. The effects of added sugar intake include — cavities, higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease. Harvard Medical School concludes – “Too much added sugar can be one of the greatest threats to cardiovascular disease”. Therefore, the next time you crave something sweet then don’t crave for sugar because we have its natural alternatives.

Fortunately, there are a variety of natural sweeteners without sugar that we can use to satisfy our taste buds, while minimizing the negative effects of sugar. These are food additives that provide a sweet taste like that of sugar while containing significantly less food energy than sugar-based sweeteners, making it a zero-calorie or low-calorie sweetener.

Here are the 4 natural sweeteners that we use at hOLa Keto Desserts in Dubai, UAE and which are healthier alternatives to refined sugar.

Monk Fruit

Monk fruit sugar has become a popular sugar substitute. It is naturally very sweet and almost 200 times sweeter than sugar. The sweetness comes from antioxidants in the fruit itself.

Also known as Swingle fruit (Siraitia grosvenorii) or lo han guo, monk fruit is from the same food family as gourds like pumpkin and melon. It’s been used for medicinal purposes to treat intestinal problems and the common cold. The antioxidant compound monk fruit contains is known as mogrosides, which studies have shown may reduce markers of inflammation.

It’s free of calories and carbs, and research suggests it may help support better blood sugar management. The set of benefits include, but aren’t limited to:

  • It reduces calories. Because monk fruit sugar is metabolized differently than regular sugar, you can reduce your caloric intake by using it.
  • It doesn’t affect blood sugar. Monk fruit sugar doesn’t affect your blood sugar levels and can improve your glycemic control.
  • It’s anti-inflammatory. The sweetener in monk fruit sugar, also known as mogrosides, has anti-inflammatory effects.
  • It can help fight cancer. Mogrosides can help your body fight cancer.
  • It doesn’t cause cavities. Since there’s no actual sugar inside monk fruit sugar, you don’t need to worry about it causing cavities.
  • You only need a little. Since it’s 150-200 times sweeter than sugar, you only need a pinch to get the desired taste.


Stevia is a safe and healthy sugar substitute that can sweeten up foods without the negative health effects linked to refined sugar. It’s also associated with several impressive health benefits, such as reduced calorie intake, blood sugar levels, and risk of cavities. A natural sweetener and sugar substitute, stevia is derived from the leaves of the plant species Stevia rebaudiana. It is 100 to 300 times sweeter than sugar, gram for gram.

A few human-based studies suggest stevia may have health benefits, including for the following health parameters:

  • Blood pressure. Stevia may help lower high blood pressure in people with hypertension. However, it doesn’t affect normal or only mildly elevated blood pressure levels.
  • Blood sugar. Stevia may be a helpful sugar alternative for people with diabetes and help maintain healthy blood sugar levels. However, some research suggests that stevia may negatively affect the gut microbiome

However, the FDA approved only the purified form of stevia, called stevioside, as safe to use. Products considered safe contain words in their ingredient list such as stevia extract or Stevia rebaudiana. If you see whole stevia leaves or crude stevia extracts at your local natural foods store, don’t buy them.


Xylitol is a sugar alcohol with a sweetness similar to that of sugar. It contains about 2.4 calories per gram. Xylitol is a naturally occurring alcohol found in most plant material, including many fruits and vegetables. It is widely used as a sugar substitute and in “sugar-free” chewing gums, mints, and other candies.

Xylitol tastes sweet but, unlike sugar, it is not converted in the mouth to acids that cause tooth decay. It reduces levels of decay-causing bacteria in saliva and also acts against some bacteria that cause ear infections.

Xylitol efficiently stimulates the immune system, digestion, lipid and bone metabolism. Xylitol helps in glycemic and obesity control; reduces ear and respiratory infections. Xylitol treats diseases that cannot be cured through antibiotics or by surgery. According to some animal studies, it may also improve bone density, helping prevent osteoporosis.

However, at high doses, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea. Keeping this in mind, it’s best to use xylitol in moderation.


Erythritol, a sugar alcohol, is an organic compound and is used as a food additive and sugar substitute. While table sugar has about 4 calories per gram, erythritol has 0.24 calories per gram. With only 6% of the calories of sugar, it still contains 70% of the sweetness.

It is naturally occurring and is made from corn using enzymes and fermentation. It’s also made when things like wine, beer, and cheese ferment. In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. The final product looks like powdery white crystals.

Overall, erythritol appears to be an excellent sweetener.

  • It contains almost no calories.
  • It has 70% of the sweetness of sugar.
  • It doesn’t raise blood sugar or insulin levels.
  • Human studies show very few side effects, mainly minor digestive issues in some people.
  • Studies in which animals are fed massive amounts for long periods of time show no adverse effects.

Erythritol is associated with minimal side effects and can be a great sugar substitute for many different recipes.


You can indulge with your family and friends without the health risks and guilt of sugar in our naturally gluten free, low carb, no sugar but sweet, diabetic-friendly, healthy and delicious cakes, cheesecake and many other treats!

You’re welcome to order from our website shop www.hola.ae/shop

We give high Loyalty Points on purchases and which you can redeem in your next purchases.

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