For those embarking on a ketogenic diet, bidding farewell to sugar is a must. But giving up sugar can be tough, especially for those with a sweet tooth. Thankfully, several sugar substitutes allow you to indulge your sweet tooth while adhering to a ketogenic lifestyle. These low-carb sweeteners not only help you stay in ketosis but also taste and bake great.
Understanding Keto and Sweeteners
The ketogenic diet trains your body to burn fat for fuel instead of carbohydrates. As such, your carb intake should be kept to a minimum. Keeping net carbs low is the number one rule of keto. (Net carbs are total carbs minus fiber and sugar alcohols, and they’re the only carbs that count on keto). Keeping net carbs low keeps blood sugar low, which in turn keeps the hormone insulin low. Conversely, eating sugar raises insulin levels and inhibits fat burning.
Sugar is like keto repellent. When we eat it, our ability to burn fat scurries away like a frightened squirrel. Avoiding added sugars is a necessity for keto. Even fruit should be severely limited, preferably eliminated, so it makes sense that anything with added sugars is a no-go.
When people talk about sugar, they’re usually talking about sucrose, also called table sugar, or high fructose corn syrup, a compound similar to sucrose used to sweeten beverages. Much research suggests that added sugar (especially from sugary drinks) is driving the obesity epidemic in America because empty sugar calories are easy to overconsume, and sugar also causes metabolic issues (1). Since added sugar is clearly hazardous to our health, the American Heart Association (AHA) recommends Americans limit sugar intake to 6 to 9 teaspoons per day (2). But the average American consumes much more each day (3). With the right sugar substitute, you can turn a high-glycemic-index dessert into something that’s keto-friendly. The glycemic index (GI) refers to how much a food raises blood glucose levels. Obviously, avoiding added sugars is a necessity for keto.
Natural Keto-Friendly Sweeteners
When it comes to sugar substitutes on a keto diet, stick with natural sweeteners that allow you to enjoy treats here and there without worrying about the impact of sugar-filled cheats. Here are some of the best natural keto sweetener options:
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Stevia
Stevia is an extract of the stevia plant. The stevia rebaudiana plant has a long history of human usage. In its pure form, stevia extract contains no calories or carbs and has a glycemic index of zero. Additionally, it’s typically 200-300 times sweeter than table sugar. The compounds that lend stevia its sweetness (steviol glycosides) are also the compounds that drive stevia’s health benefits (9).
Liquid stevia and the powdered form are the most commonly used forms for sweetening beverages, salad dressings, and desserts. When buying stevia, especially the powdered versions, it’s important to avoid any filler ingredients. Many commercial stevia products add fillers like maltodextrin, dextrose, cane sugar, or even artificial sweeteners. Pure stevia is the sweetener used in Perfect Keto Base Exogenous Ketones and Keto Collagen.
If you’d like to give stevia a try, pick up a package of Splenda Stevia Sweetener. It’s powered by rebaudioside D, the sweetest steviol glycoside, so you don’t have to worry about a bitter aftertaste. Baking tip: Use 1/2 cup of Splenda Stevia Sweetener Jar to replace one cup of sugar.
Based on first-hand experience, stevia is nearly 300 times sweeter than processed sugar and doesn’t cause a significant spike in blood sugar levels, making it a safe choice for diabetics.
Erythritol
Erythritol is a white, granulated sugar replacement. It’s categorized as a sugar alcohol, which can sound scary, but it’s found naturally in many foods - mostly fruits and vegetables - and doesn’t appear to have negative side effects when used in moderation (8). You’ll see carbs listed on the food label, which may make you feel misled, but they’re no reason for concern. Like stevia, erythritol has a glycemic index of zero. It’s also very low in calories (about 0.24 calories per gram, which is only 6% of the calories in sugar).
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Erythritol is only 70% as sweet as sugar, so it isn’t 1:1 with sugar. However, erythritol is different from other sugar alcohols like sorbitol, maltitol, or xylitol. You can find 100% pure erythritol at the store, as well as certain brands that combine erythritol with other ingredients, such as monk fruit.
Of all the sugar alcohols-mannitol, maltitol, sorbitol, etc.-erythritol is the keto-friendliest. Like the other sweeteners on this list, erythritol also doesn’t raise blood sugar or insulin levels. That’s why it’s keto-approved. Baking and sweetening with erythritol are easy.
Monk Fruit Sweetener
Monk fruit sweetener is derived from the monk fruit, or Luo Han Guo, a fruit native to Southeast Asia. Monk fruit was originally grown and harvested in small amounts from family orchards in forested mountains. Like stevia and erythritol, monk fruit extract scores a zero on the glycemic index and may even have a stabilizing effect on blood sugar[*]. Unlike stevia, monk fruit never has a bitter aftertaste. There are no known health concerns from using monk fruit, as long as you avoid any monk fruit-based products with added carbs or fillers.
Monk fruit extract contains zero calories and is perfectly compatible with the keto diet. Why is monk fruit compatible with keto? Monk fruit (also called Luo Han Guo) has been used for centuries in traditional Chinese medicine, reportedly for ailments associated with heat and fever. The sweetness of monk fruit is powered by a compound called mogroside V. You can use monk fruit anywhere you would use sugar. For a simple sweetener that’s 1:1 with sugar, try Splenda Monk Fruit Sweetener. Baking tip: Splenda Monk Fruit Sweetener works for all your baking needs. It has a subtle, brown sugar-like flavor that works well in banana, pumpkin bread and muffin recipes.
Allulose
Allulose is all the buzz in the keto community. Why? Allulose is a naturally-occurring sweetener found in figs, raisins and jackfruit. Unlike sugar, most allulose isn’t absorbed by your body. Allulose has promising health benefits for the keto crowd. Bottom line? If you’re looking for a keto-approved sugar substitute for all your favorite recipes, consider Splenda Allulose Sweetener. Baking tip: Allulose browns even faster than sugar, so lower the oven temperature by 25º for your favorite recipes.
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Keto Sweetener Taste Test: Sugar Cookie Experiment
To better understand how different keto sweeteners perform in baking, a taste test was conducted using a basic keto sugar cookie recipe. The recipe was kept consistent, only switching out the sweeteners to evaluate their impact on taste and texture.
Recipe and Method
The basic keto sugar cookie recipe involved creaming together butter, cream cheese, and a keto sweetener until combined. The dough was then shaped into a log, chilled, sliced into rounds, and baked at 350 degrees Fahrenheit for 8-10 minutes until the edges turned slightly golden brown. The cookies were left to cool completely on the cookie sheet before being removed.
Sweeteners Tested:
Kroger Brand Erythritol Blend: This sweetener is a generic version of Swerve Granular and bakes up very similarly. It dissolves well when mixed into recipes and tastes like sugar. While it does have a slight cooling aftertaste from the erythritol, it's considered a great product for the price.
Allulose Blend: This blend contained allulose, erythritol, xanthan gum, stevia leaf extract, and monk fruit extract. The resulting cookies were not very sweet on their own, suggesting that frosting or an increased amount of sweetener would be beneficial.
Swerve Granular: The cookies made with Swerve Granular had a perfect texture and browned up nicely around the edges. However, upon re-tasting the next day, the initial positive impression waned.
Swerve Confectioners: Swerve Confectioners has been a go-to for keto baking, blending in the best and helping create a wonderful texture and the perfect sweet flavor. The cookies with the Swerve Confectioners had the best flavor and reminded me the most of the sugar cookies I grew up eating. Since Swerve Confectioners sweetener is already powdered, it dissolves quickly and gets incorporated the best into recipes.
Swerve Brown: This was the first time using Swerve Brown and was pleasantly surprised. The cookies had a richer flavor than the others, almost a little molasses and caramel hint to them. It was actually a favorite. The cookies had a richer flavor than the others, almost a little molasses and caramel hint to them.
Lakanto Classic Granular: The cookie had a great soft texture and was just barely browned underneath. There was a slightly detectable bit of cooling aftertaste, but not as much as with the Swerve granular.
Lakanto Powdered: The powdered keto sweeteners aren’t overly sweet, and any cooling aftertastes from the erythritol are undetectable. The texture is also better, as the powdered sweeteners dissolve better and get incorporated more evenly into baked goods.
Lakanto Brown Sweetener: When you open the bag of Lakanto Brown sweetener, it smells like true sugar. It has a delicious strong maple syrup and a molasses scent. These cookies were slightly darker in color than the granular and powdered sweeteners, similar in color to the Swerve brown, but they tasted way too sweet.
Observations
- Texture: Powdered sweeteners generally resulted in a better texture, likely due to their ability to dissolve and incorporate more evenly into the dough.
- Aftertaste: Some sweeteners, particularly those containing erythritol, had a cooling aftertaste that was more noticeable to some individuals than others.
- Flavor: The choice of sweetener significantly impacted the flavor profile of the cookies, with some producing a richer, more molasses-like taste (e.g., Swerve Brown).
- Sweetness: The intensity of sweetness varied among the sweeteners, with some being perceived as too sweet (e.g., Lakanto Brown Sweetener) and others not sweet enough (e.g., Allulose Blend) on their own.
Artificial Sweeteners: A Word of Caution
Many of the most common sugar alternatives out there, such as saccharin (Sweet’n Low), aspartame, sucralose (Splenda), and Truvia are technically low-glycemic and low in calories. In some people, they can affect blood sugar, lead to sugar cravings, and even disrupt hormones and ketosis. Eating too much can have a laxative effect as well. It’s best to avoid these low-calorie sweeteners on a ketogenic diet.
Sucralose
Sucralose is an artificial sweetener that is not metabolized, meaning it passes through your body undigested and thus doesn’t provide calories or carbs (4). Splenda is the most common sucralose-based sweetener on the market and popular because it lacks the bitter taste found in many other artificial sweeteners (4).
While sucralose itself is calorie-free, Splenda contains maltodextrin and dextrose, two carbs that supply about 3 calories and 1 g of carbs in each packet (5). Unlike other types of sweeteners, sucralose may not be a suitable substitute for sugar in recipes that require baking. Some studies have found that sucralose could produce harmful compounds when exposed to high temperatures (6, 7). Instead, use sucralose as a low carb way to sweeten drinks or foods like oatmeal and yogurt and stick to other sweeteners for baking.
Splenda can be substituted for sugar in a 1:1 ratio for most recipes. However, pure sucralose is 600 times sweeter than regular sugar, so you’ll only need to use a tiny amount in place of sugar for your favorite foods (8).
Sweeteners to Avoid on Keto
While there are plenty of options for low carb sweeteners you can enjoy on a ketogenic diet, there are many others that aren’t ideal. Here are a few sweeteners that are high in carbs, can increase blood sugar levels, and interrupt ketosis:
- Maltodextrin: This highly processed sweetener is produced from starchy plants like rice, corn, or wheat and contains the same amount of calories and carbs as regular sugar (29).
- Honey: High quality honey contains antioxidants and nutrients, making it a better choice than refined sugar. However, it’s still high in calories and carbs and may not be suitable for a keto diet (30).
- Coconut sugar: Made from the sap of the coconut palm, coconut sugar is absorbed more slowly than regular sugar. However, it’s also high in fructose, which can contribute to impaired blood sugar control (31, 32).
- Maple syrup: Each serving of maple syrup packs a good amount of micronutrients like manganese and zinc but is also high in sugar and carbs (33).
- Agave nectar: Agave nectar is about 80% fructose, which can decrease your body’s sensitivity to insulin and contribute to metabolic syndrome, making it difficult for your body to regulate blood sugar levels (32, 34).
- Dates: This dried fruit is often used to sweeten desserts naturally. Despite supplying a small amount of fiber, vitamins, and minerals, dates also contain a substantial amount of carbs (35).
Conclusion
Choosing the best keto sweetener for baking depends on individual preferences and the specific recipe. Factors to consider include taste, texture, aftertaste, and potential impact on blood sugar levels. Experimenting with different sweeteners and blends is encouraged to find the perfect fit for your keto baking needs.
After reading this article, you should be well-prepared to choose a keto-friendly sweetener. The handy information should help too. Bookmark this page and return whenever you like.