Brown sugar is a common ingredient in many recipes, from sweet desserts like apple crisp and cookies to savory dishes like meatloaf and barbecue sauce. However, traditional brown sugar is high in carbs and calories, making it unsuitable for a ketogenic diet. Published on Jul 26, 2024 and updated on Jul 7, 2024, this article explores keto-friendly brown sugar alternatives, including how to make your own at home.
What is Brown Sugar?
Like regular white granulated sugar, brown sugar is made from sugar cane or sugar beet. The main difference is the presence of molasses, a sweet, thick, sticky brown byproduct of the refining process for white sugar. The ratio of sugar to molasses determines whether you have dark brown sugar (more molasses) or light brown sugar (less molasses).
Molasses contains vitamins and minerals like vitamin B3, vitamin B6, niacin, riboflavin, thiamine, calcium, magnesium, manganese, potassium, copper, iron, and phosphorus. However, the concentration of these nutrients in brown sugar is insignificant. Blackstrap molasses is high in magnesium, which may aid in insulin sensitivity.
Why Brown Sugar is Not Keto-Friendly
Brown sugar is a high-carb food that can impact your blood sugar and kick you out of ketosis. A typical serving of two tablespoons contains 96 calories, 0 grams of fat, 0 grams of protein, 24 grams of carbs, and 24 grams of sugar.
For those following a ketogenic diet, which typically limits daily carb intake to 20-50 grams, brown sugar should be avoided. Consuming brown sugar while on a ketogenic diet will likely prevent you from achieving or maintaining ketosis.
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Keto Brown Sugar Alternatives
Fortunately, there are several keto-friendly brown sugar substitutes available. These alternatives mimic the flavor and texture of traditional brown sugar without the high carb content.
Store-Bought Options
- Sukrin Gold Brown Sugar Alternative: This product is mainly made up of erythritol, a sugar alcohol, and also contains malt and stevia. It is low-carb, all-natural, gluten-free, and low-calorie.
- Truvia Brown Sugar Blend: While most ingredients in this blend have no effect on blood sugar, it contains one gram of sugar per half a teaspoon, which should be considered when tracking daily carb intake.
- Brown Erythritol: This prepackaged brown sugar alternative fits perfectly within a low-carb lifestyle but may need to be ordered online.
Homemade Keto Brown Sugar
Making your own keto brown sugar at home is cost-effective and ensures you know exactly what's in your sweetener. This recipe uses two ingredients and requires no stove.
Ingredients:
- Erythritol sweetener (such as Swerve or a blend of allulose and monk fruit sweetener)
- Molasses (use sparingly, as traditional molasses is not keto-friendly)
Instructions:
- Place 2 ½ teaspoon of molasses in a small microwave-safe bowl. Heat in the microwave very gently to help liquify it a bit.
- Add the erythritol sweetener and molasses to a food processor.
- Mix until everything is well combined and the sweetener is a uniform golden brown. A stand mixer can also be used, starting on low speed and gradually increasing to high speed until the mixture is fluffy and no clumps of molasses remain.
- Store the keto brown sugar in an airtight container in the pantry for up to six months or in the freezer for longer storage.
Tips and Variations:
- Adjust the sweetness: Increase the amount of molasses slightly for a sweeter brown sugar.
- Add a pinch of salt: For a deeper flavor profile, add a small pinch of salt to the mixture.
- Caramel extract: Add one teaspoon of caramel extract for enhanced flavor.
How to Use Keto Brown Sugar
This versatile sweetener can be used in various ways:
- Baking: Substitute keto brown sugar in your favorite low-carb baking recipes.
- Beverages: Add it to coffee or keto iced coffee for a touch of sweetness.
- Savory dishes: Use it in barbecue sauce or marinades for a keto-friendly sweetness.
- Granola: Mix it with nuts, seeds, and coconut oil, then bake for a crunchy, sweet keto snack.
Other Keto-Friendly Sweeteners
Besides erythritol, other sugar-free substitutes can be used on keto, including monk fruit sweetener, stevia, and allulose.
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