For those mindful of their sugar intake, whether due to dietary restrictions like keto or simply a desire to reduce sugar consumption, traditional simple syrup poses a challenge. Fortunately, creating a diet-friendly simple syrup is not only possible but also remarkably easy. This article explores the world of sugar-free simple syrups, offering recipes, sweetener guides, and inspiration for crafting delicious and guilt-free cocktails and beverages.
Understanding Simple Syrup and Sugar Alternatives
In its classic form, simple syrup is a combination of equal parts sugar and water. A low-carb or keto simple syrup recipe uses a 1:1 ratio of sweetener to water. The beauty of homemade simple syrup lies in its customizability. You control the ingredients, the sweetness level, and the flavor profile, and it is ready in minutes.
Science has provided many sugar alternatives, but how do they work in cocktails? There are two main categories of low-calorie alternative sugars: sugar alcohols and high-intensity sweeteners. A third category, called "Novel Sweeteners," combines the other two.
Sugar alcohols are naturally found in some fruits and vegetables and are not alcoholic, despite their names. The body can’t digest them well, so they are functionally very low in calories-the body treats them a little bit like fiber. Common sugar alcohols include Xylitol, Erythritol, Maltitol, and Sorbitol. High-intensity sweeteners may be natural or artificially created, but they are very, very sweet. As a result, you use an extremely small amount to achieve the same sweetness as sugar. Stevia is a good example of Novel Sweeteners. Monk Fruit also falls into this category. Beyond those, there are a few obscure options: trehalose and tagalose.
Choosing Your Sweetener
The key to a successful diet simple syrup is selecting the right sugar alternative. Several options are available, each with unique characteristics:
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- Allulose: Allulose is a natural sweetener with no calories and no impact on blood sugar. It closely resembles sugar in taste and dissolves nicely without any grittiness, making it an excellent choice for simple syrup. Per teaspoon, allulose contains 0 calories, 0g of sugar, and 4g of carbohydrate. However, the carbs in allulose don’t affect blood sugar or cause a glycemic response because they’re primarily absorbed into the bloodstream. Simple syrup made with allulose has a neutral flavor and a mild sweetness. The allulose dissolves fully and doesn’t recrystallize or settle to the bottom, even when refrigerated.
- Monk Fruit: Monk fruit sweetener is an all-natural sweetener often mixed with granulated erythritol.
- Erythritol: Erythritol is another popular low-carb sweetener that works well in simple syrup.
- Stevia: While granulated stevia can be used, some find its taste less appealing than other options.
- Swerve: Swerve-sweetened simple syrup is a notch sweeter than allulose syrup with a sweetness profile more like traditional simple syrup. Be aware that it does tend to recrystallize relatively quickly, however.
- Splenda: If you don’t have allulose on hand, splenda can also be used.
While super sweet sugar alternatives (think Aspartame) often have a “thin” mouthfeel and do not create that velvety syrupy texture that real sugar does, allulose has the best flavor that’s most similar to sugar.
Basic Diet Simple Syrup Recipe
This recipe is incredibly simple and can be adapted to your sweetener of choice:
Ingredients:
- 1 cup of your preferred sugar-free sweetener (allulose, monk fruit, erythritol, or Swerve)
- 1 cup water
Instructions:
- Combine the sweetener and water in a saucepan over medium heat.
- Stir regularly and bring to a simmer - don’t let it start to foam or boil completely!
- Just before it boils, turn off the heat.
- Continue to stir until the sweetener has dissolved completely, then remove from heat.
- Transfer the homemade simple syrup to a jar and allow to cool.
- Store in an airtight container in the refrigerator for up to four weeks.
Tips and Considerations
- Crystallization: Some sugar-free simple syrups, particularly those made with erythritol or Swerve, may crystallize when cooled. To prevent this, you can add a small amount of xanthan gum (about 1/4 teaspoon per cup of syrup) to the mixture while simmering. Alternatively, simply reheat the syrup to dissolve the crystals before use.
- Flavor Infusions: Elevate your diet simple syrup by infusing it with herbs, spices, or extracts. Add rosemary, basil, thyme, ginger, dried lavender buds, or a vanilla extract while simmering for a unique flavor profile. After infusing the syrup, strain to remove any solids.
- Adjusting Sweetness: Taste the syrup as it cools and adjust the amount of sweetener to your preference. Remember that some sweeteners have a different sweetness intensity than sugar, so you may need to experiment to find the perfect balance.
- Mouthfeel: To improve the mouthfeel of sugar-free simple syrup, consider adding a tiny amount of xanthan gum or a teaspoon of honey.
Creative Variations
- Vanilla Simple Syrup: Add a little Vanilla Extract for Vanilla Simple Syrup!
- Lavender Simple Syrup: I used the above doubled recipe, added a little vanilla, a small shake of salt, a tsp of honey, I heated this with 1/4 tsp of xanthan gum for thickener. Inside of this I had a tea strainer with 1 TSP of dried lavender buds. When it began to thicken, I turned off the heat and removed the strained lavender buds.
- Ginger Simple Syrup: Simmer low and slow with ginger.
- Rose Simple Syrup: Simmer low and slow with rose.
- Mint Simple Syrup: Simmer low and slow with mint.
- Spiced Simple Syrup: Simmer low and slow with spices.
Using Diet Simple Syrup
Once you've created your diet simple syrup, the possibilities are endless. Here are just a few ideas:
- Sugar-Free Cocktails: Replace traditional simple syrup in your favorite cocktail recipes for a guilt-free indulgence.
- Coffee and Tea: Add a touch of sweetness to your morning coffee or tea without the added sugar.
- Sparkling Water: Create refreshing flavored sparkling water by adding a splash of diet simple syrup and some fresh fruit.
- Overnight Oatmeal: Add it to cocktails, coffee, and even overnight oatmeal.
- Sparkling Cucumber Gimlets: I first made this Simple Syrup for these Sparkling Cucumber Gimlets
Zero-Proof Cocktail Inspiration
For those participating in challenges like #AlcoholFreeFor40 or simply seeking delicious non-alcoholic options, diet simple syrup is a game-changer. Here are a few zero-proof cocktail recipes to get you started:
- French 75 Zero-Proof Cocktail
- Ritual Old Fashioned Zero-Proof Cocktail Recipe
- Billows and Thieves Zero-Proof Cocktail
- Big Easy Cucumber Cooler by El Guapo Bitters
- Nectar of the Gods Zero-Proof Cocktail
- Grapefruit Rosemary Spritzer
Purchasing Pre-Made Options
If you’re not into the DIY approach, several plant-based, zero-sugar simple syrups are available in stores or online. Two favorites are Allulose Syrup by Wholesome and Swoon’s monk fruit simple syrup. Starbucks has low carb, sugar free versions of most of their syrups.
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