These Keto-Friendly Sweeteners Prove You Don’t Have To Give Up Dessert
These Keto-Friendly Sweeteners Prove You Don’t Have To Give Up Dessert
If you’re not a total carboholic (looking at you, pasta lovers), then being on the keto diet might not seem like such a big stretch. You get to swap baguettes for burgers? Sounds good! But there is one thing you may not realize you’ll be missing out on: sugar.
“Sugar is the simplest form of carbohydrate, so added sugars have to be avoided on keto because they can increase your total carb intake throughout the day and force your body out of a state of ketosis,” says Erin Palinski-Wade, RD, author of 2 Day Diabetes Diet.
So does this mean you’re doomed to fail on the keto diet if you’ve got a sweet tooth? Thankfully, no. There are several low-carb sugar alternatives you can reach for so you don’t have to totally deprive yourself (think: erythritol, monk fruit extract, and stevia). But depending on the type of sweetener you’re cooking or baking with, it’s not always a simple one-to-one substitution for sugar.
Palinski-Wade says you can usually make an even sugar-swap with erythritol since it’s about as sweet and works the same way in recipes. Stevia's another game, though: You can replace one cup of sugar with one teaspoon of liquid stevia (? to ? teaspoon of stevia powder or granules). And if you want to use monk fruit extract, look for a product blended with erythritol first-at that point, says Palinski-Wade, it can be used at a one-to-one ratio (but beware, in its concentrated form, monk fruit can be up to 300 times sweeter than sugar).
If you’re ready to start making batches of keto-friendly cookies, cakes, and brownies, here are seven sweeteners that will make you forget all about the plain ol' white stuff.
1) Erythritol Pure Sweetener
NOW Foods
amazon.com
$17.73
“Erythritol tastes very similar to sugar with no aftertaste, so using this in recipes as a sugar replacement is generally less noticeable,” says Palinski-Wade. “It also provides a similar texture in baked goods as sugar.”
Just remember that in very large quantities, this sugar alcohol may cause gas and bloating-but it’s generally better tolerated than other sugar alcohols (like xylitol), says Palinski-Wade.
Per 1-tsp serving: 0 g calories, 0 g fat, 4 g carbohydrates, 0 g sugars
2) Natural Erythritol Sweetener
Anthony's
amazon.com
$12.99
This brand is a gluten-free, non-GMO option that Amazon reviewers say carries virtually no aftertaste, making it ideal for adding to your morning coffee or sprinkling onto some fresh-out-of-the-oven keto-friendly muffins.
Per 1-tsp serving: 0 g calories, 0 g fat, 4 g carbohydrates, 0 g sugars.
3) Organic Stevia Blend
Pyure
amazon.com
$6.98
Pure stevia can have a bitter after taste and enhance the bitter flavors of certain foods such as dark chocolate, says Palinski-Wade, so it’s a good choice if you’re making keto brownies or cake.
Since this is a granulated sweetener, it also works well in baked goods because it will give you a similar texture to regular sugar.
Per 1-tsp serving: 0 g calories, 0 g fat, 4 g carbohydrates, 0 g sugars.
4) 100% Natural Erythritol
So Nourished
amazon.com
$11.95
If you’re really big on keto-friendly baking, you might have a need for powdered sweetener (you know, for dusting the top of a flourless chocolate cake or something….yum).
The So Nourished brand offers erythritol in both a granulated and powdered form, so you can get your bake on with whatever kind of sweetener your heart desires.
Per 1-tsp serving: 0 g calories, 0 g fat, 4 g carbohydrates, 0 g sugars.
5) Sweet Drops Liquid Stevia Sweetener
SweetLeaf
amazon.com
$15.49
For an ultra-convenient way to flavor drinks, smoothies, and yogurt on-the-go, try liquid stevia-just remember that a few drops goes a long way, since this sweetener is very potent in liquid form.
Bonus: this brand offers a variety of flavors, including vanilla, pumpkin spice, and chocolate.
Per 5-drop serving: 0 g calories, 0 g fat, 0 g carbohydrates, 0 g sugars.
6) Golden Monkfruit Natural Sweetener
Lakanto
amazon.com
$6.95
The Lakanto brand mixes monk fruit extract with erythritol so you can make a perfect 1:1 substitution for sugar in your cooking and baking recipes without going way overboard on the sweet factor.
Palinski-Wade warns, however, that monk fruit extract might not always provide the same structure and texture as sugar in a recipe-but since this product has a lot of erythritol, too, you’re probably good to go, she says.
Per 1-tsp serving: 0 g calories, 0 g fat, 0 g carbohydrates, 0 g sugars.
7) 100% Monkfruit Liquid Sweetener
Monk Drops
amazon.com
$10.00
If you’re not trying to cook or bake with your alternative sweetener and you just want a little bit o’ the raw stuff to flavor your coffee, look no further than monk drops.
It’s 100% concentrated monk fruit, so a little goes a long way and could last you a pretty long time if you’re only using a couple drops per day.
Per 3 or 4-drop serving: 0 g calories, 0 g fat, 0 g carbohydrates, 0 g sugars.
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