Is Swerve Keto Friendly? Safety, Calories, Benefits and Side Effects

Swerve may not be as well-known in the keto community as monk fruit and stevia. However, it is quickly finding its place in the low-carb diet market.

The keto diet implies that you ditch carbohydrates in favor of a high-fat and moderate amount of protein.

Avoid consuming sugar if you want to reduce your carb intake. This often necessitates avoiding natural sweeteners including honey and agave nectar.

Swerve is a low-calorie sweetener that you can use when you need a little sugar on a low-carb diet. But first, let’s check if Swerve is a keto-friendly sweetener or not.

What Is Swerve Sweetener?

Swerve is marketed as the ultimate sugar substitute [*].

It’s calorie-free, non-glycemic, and healthy for diabetics because it does not affect blood sugar or insulin levels.

However, if you’re on a keto diet, you might want to use swerve sweetener in your diet – but you might be unsure if Swerve is keto friendly or not. 

Continue reading for the definitive response that everyone is searching for.

Swerve is the perfect sweetener that can be used in baking and cooking. It tastes like sugar, has a texture similar to sugar, caramelizes like sugar, and has no bitter aftertaste.

Plus, Swerve sweetener is made entirely from natural ingredients, unlike artificial sweeteners like aspartame, saccharin, and sucralose.

What Is It Made From?

Swerve Sweetener is made from three ingredients:

  • Erythritol
  • Oligosaccharides
  • Natural flavor

First, erythritol is made by fermenting glucose with a Microorganism in brewery tanks, similar to the way that beer and wine are made.

Then, enzymes are added to starchy root vegetables to break down the starch, resulting in Oligosaccharides.

Finally, natural flavors are added to replicate the taste of table sugar.

Let’s take a closer look at these ingredients.


Erythritol is a type of sugar alcohol like sorbitol, xylitol and mannitol.

It’s found naturally in small amounts in some vegetables and fruits. 

However, the Erythritol in Swerve sweetener is created by fermenting glucose from non-GMO corn with Moniliella pollinis”, a yeast-like fungus.

The sweetness of erythritol ranges from 70% to 80% that of sugar. At only 0.2 calories per gram, compared to 4 calories per gram in regular sugar.


Oligosaccharides are sweet-tasting carbs composed of short chains of sugars. They’re found naturally in starchy vegetables and fruits.

Here are a few of the top oligosaccharide food sources:

  • Onions
  • Garlic
  • Leeks
  • Asparagus
  • Tomatoes
  • Jicama
  • Dandelion root
  • Bananas
  • Yacon
  • Wheat
  • Chicory
  • Jerusalem artichoke
  • Burdock root

The oligosaccharides in Swerve are made by adding enzymes to starchy root vegetables.

Note: The vegetables or enzymes used in this process have not been disclosed by the manufacturer of this product.

Oligosaccharides can be made up of simple sugars such as galactose or fructose, but it’s unknown which of these types Swerve contains.

Since oligosaccharides are a type of prebiotic, a substance that is not digested by the body but is used as fuel and metabolized by the gut’s beneficial bacteria.

Natural Flavors

Natural flavors are substances that producers use to enhance the taste of their products.

However, the term “natural” can be misleading.

The U.S. Food and Drug Administration (FDA) defines natural flavors as substances extracted from edible plant and animal parts, as well as those produced using yeast or enzymes [*].

In fact, there is no guarantee that these flavors are safe or healthy.

Swerve still doesn’t say what natural flavors it’s made of, but we’re certain that natural flavors won’t knock you out of ketosis on the keto diet.

How to Use Swerve

Swerve is an alternative sweetener that uses just like sugar – you can use it simply in various meals, drinks, smoothies, baking or cooking.

Swerve can be used in any recipe that usually requires sugar or to add sweetness to a bland dish.

Now we think you’re starting to wonder if Swerve Sweetener can be used to make keto-friendly recipes or not.

First, let’s look at whether Swerve is keto friendly or not.

Is Swerve Keto Friendly?

Before answering whether or not Swerve Sweetener is keto friendly.

The keto diet can be difficult to stick to.
The keto diet involves a lot of adjustments for the average person, so you should think about the foods you normally consume. Many of the items on your list are probably high in sugar, particularly if you eat a lot of processed and baked foods.

So finding keto-friendly sweeteners isn’t difficult because many sweeteners can be used on the keto diet, and Swerve may be one of them.

Quick answer … is Swerve keto? Yes, Swerve Sweetener is keto friendly.

Swerve is a delicious, all-natural, zero-calorie sweetener that tastes, cooks, and bakes just like sugar.

Swerve also includes oligosaccharides, which are non-digestible fruit and vegetable carbohydrates that don’t count against the carb count.

It’s also a low-carb sweetener with the same browning and caramelizing properties as normal sugar. 

Swerve is a great alternative to sugar in baking (one cup of Swerve equals one cup of sugar) and as a general sweetener for those watching their calories or blood sugar levels, especially if they have diabetes.

By adding Swerve sweetener to your keto diet, it will help you reduce cravings for non-keto friendly foods that are high in sugar and junk.

Does Swerve Have Any Health Benefits?

There are some real advantages to eating Swerve and the ingredients it contains.

** Swerve is a safe alternative not only for Keto dieters but also for people who have been diagnosed with high blood sugar.

This is because the human body cannot digest the ingredients in Swerve, this keto sweetener contains no calories and does not affect blood sugar or insulin levels.

** Swerve is a natural product as well. It doesn’t contain any artificial ingredients that could damage your digestive health, unlike Splenda and other artificial sweeteners.

** Swerve sweetener is made with erythritol, which is a keto friendly alcoholic sugar.

** Erythritol is also good for your teeth. It aids in the reduction of plaque in the mouth and the inhibition of bacterial development.

** Erythritol has antioxidant properties that can help prevent cardiovascular disease by preventing vascular damage.

** Including oligosaccharides in your diet will help you boost your gut health. One of the most important prebiotic advantages is that it promotes the development of probiotics, which are beneficial bacteria that live in the digestive tract.

** Oligosaccharides act as Prebiotics, which can stimulate the immune system and help improve the body’s ability to defend against illness and infection.

** Oligosaccharides contribute 4 grams of carbs per teaspoon of Swerve.
However, since the human body cannot digest these carbohydrates, they do not contribute to total calories, which is one of the benefits that makes Swerve keto-friendly.

Swerve safety and side effects

People are becoming more aware of what they are eating and drinking, and they have found it important to educate themselves about the ingredients and their safety, whether it’s Swerve Sweetener or other sweeteners. 

Yes, certain artificial sweeteners have been linked to a variety of health concerns, but before we can decide if Swerve is safe to eat, we must first determine if the ingredients in Swerve are safe to consume or should be avoided.

In reality, this product hasn’t been linked to any serious health issues.

People who have allergies or food intolerances to the ingredients in the sweetener should, of course, use a different sweetener.

However, we have to mention that the main ingredients in Swerve (erythritol and oligosaccharides) have been linked to digestive problems.

** Digestion problems and diarrhea are common erythritol side effects. Bloating, cramps and gas are also possible side effects. Furthermore, erythritol and other sugar alcohols cause diarrhea by inducing an increase in water in the intestines. Nausea and headaches are also possible side effects.

** Also, both oligosaccharides and erythritol are high-FODMAP foods.

FODMAPs are types of carbohydrates found in certain foods, including beans and wheat.

FODMAPs have been linked in several studies to gastrointestinal symptoms such as gas, bloating, stomach pain, diarrhea, and constipation.

If you are prone to digestive problems, you may want to avoid some keto friendly sweeteners like Swerve and other natural sweeteners.

Swerve is unlikely to cause problems as long as you don’t consume a lot of it at once, whether you’re on the keto diet or only eating a normal diet.

Comparing Swerve to Other Keto friendly Sweeteners

Sweeteners like monk fruit, stevia, and erythritol are popular with keto dieters, and now you can add Swerve to your ketogenic diet.

These mentioned sweeteners are also made with natural ingredients. Many brands sell Stevia and Monk fruit with added ingredients such as bulking agents.

Monk fruit and stevia alone don’t bake well. They’re best seen in cocktails. These sweeteners are simple to incorporate into your smoothie.

You can bake with Swerve.  It’s one of the few sweeteners that can be used as a direct sugar substitute. If a recipe calls for a 1/4 cup of sugar, you can use a 1/4 cup of Swerve.

Note: On keto, it is important to use Swerve sweetener in moderation to avoid consuming more carbohydrates and stay in needed macros without feeling deprived.

Related Post: Monk Fruit: Better Sweetener Compared to Sugar?

About Swerve Sweetener: Quick Answers

Where Can I find Swerve?

You can find Swerve Sweetener in many grocery stores across the United States and Canada!

If you do not live in the U.S. or Canada. You can get Swerve Sweetener at,, or

Is Swerve new? How long has it been around?

The Swerve team says: ” We’ve been around since 2001, it just took us a while to make our way across the USA from our home base of New Orleans, Louisiana.”

My Swerve has gotten hard and chunky. What should I do?

Swerve Sweetener can be sensitive to environmental heat and humidity.

We always recommend that it be stored in a cool, dry place like a Refrigerator or Freezer.

If you find that yours has started clumping, moving it to the FREEZER can reverse the moisture’s effect.

If you are looking for a faster way to de-clump your Swerve, you can always put it in the food processor or the Microwave – for 30 seconds.

Are there any potentially dangerous chemicals used in the production of Swerve?

No, no chemicals are used in the manufacturing of Swerve, and there are no chemicals in Swerve itself.

Is Swerve safe for people with diabetes?

In short, yes! Swerve is a sweet—and SMART—choice for people with Diabetes.

Is Swerve safe for dogs and other animals?

Yes, Swerve is completely safe for animals, including Dogs.

It is important to note that xylitol, another sugar alcohol (polyol), can be toxic to dogs even in small amounts. Swerve does not contain any xylitol.

Related Post:  Is Xylitol Keto Friendly?

Is Swerve known to cause allergic reactions?

Swerve is considered non-allergenic. It does not contain any of the common 8 food Allergies such as:

  • Milk
  • Eggs fish
  • Shellfish
  • Peanuts
  • Tree nuts
  • Wheat
  • Soy

Final recommendations: is Swerve keto friendly

Swerve Sweetener is a natural sugar substitute made with erythritol, oligosaccharides, and natural flavors.

It’s calorie-free and doesn’t raise blood sugar or insulin levels, so if you’re looking for a natural, keto-friendly sweetener then consider using Swerve directly.

Also, Swerve the perfect option for low carb lifestyles. Swerve has zero glycemic index.

On keto, too much Swerve can cause digestive issues.

Swerve tends to be safe if taken in small to moderate quantities if you like the taste and don’t experience digestive symptoms.

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