"Your chai uses about 17 g of your keto carbs."

Two cups a day, two teaspoons of sugar each. A third or more of your carb budget, before lunch. Tap to see → Read the guide

The whole carb budget is about

On a 2,000 kcal day 25-50 g That is 5% to 10% of the day's energy, by our arithmetic. A teaspoon of sugar is about 4.2 g. The carb budget

"But it's zero calorie!"

First ingredient dextrose or maltodextrin? The sweetener on the front is a small part of the pack, and those carbs count in full. The label

monk fruit powders had erythritol

Checked on 13 October 2026 25 of 44 More than half. The pack decides, not the fruit. So which sweetener fits the cup? The monk fruit pick

Ranked for daily chai Monk fruit, no sugar alcohols High confidence Stevia and allulose Moderate confidence Our view for daily chai, not a grade of the research. The ranking

Swap the sugar

Two cups a day Sugar ~17 g Monk fruit none Monk fruit without sugar alcohols: a few drops carry a teaspoon's sweetness. The carbs are too small to count. Why drops

Which should you skip?

On the glycemic index, one sugar alcohol scores about a third of glucose. Honey, gur and dates are sugar too. The article names them. Read the full article

From The Sweet Change Monk Fruit Drops Monk fruit extract, water and vitamin C Monk Fruit Powder Monk fruit, guar fibre and allulose, no erythritol Shop now