If you're on the keto diet, you know sugar is the ultimate no-go. But that doesn’t mean you have to live without the sweet life! Whether you’re whipping up a frothy keto coffee or baking cookies without the carb crash, this guide will walk you through the best keto sweeteners and low-carb sugar substitutes!
Article Index
- Why Do Sweeteners Matter on Keto?
- Quick Note!
- Natural Sweeteners To Use On A Keto Diet
- Other Keto Sugar Replacement Options
- Popular Keto Sweeteners
- Sweeteners To Avoid On Keto
- Keto Artificial Sweeteners
- What’s the Best Keto Sweetener for YOU?
- Conversion Chart
- Conversion Calculator
- Frequently Asked Questions About Keto Sugar
- Keep it Sweet and Keto-Friendly!
There are so many sugar alternatives to choose from! How do you pick the best sweetener to use for low carb desserts and adding sweetness to other keto foods?
Well, it really depends on your preferences and taste!
If you’re new to a low-carb diet, keto-friendly sweeteners can help you break away from any sugar addiction while still being able to enjoy sweet foods, making a low-carb eating plan much easier to follow.
Why Do Sweeteners Matter on Keto?
When following a keto diet, your body enters a state of ketosis, burning fat instead of carbs for energy. Consuming traditional sugar not only kicks you out of ketosis but can also cause blood sugar spikes—bad news for keto dieters and diabetics alike.
That’s why keto-approved sweeteners are such a game-changer!
These substitutes give you the sweetness you crave without the carbs or sugar crashes that come with traditional sweeteners.
But which one is best for your morning coffee? What about baking? Read on for a breakdown of your options.
Quick Note!
Did you know sugar replacements can have a sneaky downside?
Yep, even those zero-calorie, super-sweet alternatives can play tricks on you! One study (check it out here) found that when sweetness and calories don’t match up, your brain goes, "Wait, what’s going on?" and ramps up your appetite to balance things out. Yikes, right?
This particular study looked at a popular artificial sweetener, but honestly, I’ve noticed the same thing in my own life—sweet treats can totally trigger me to overeat.
My tip: Save keto sweeteners for those occasional epic treat-yourself moments.
And here’s the cool part—when you start embracing the low-carb or keto lifestyle, something amazing happens. Sweet cravings? What sweet cravings? Seriously, after a few weeks of kicking sugar to the curb, I no longer craved it like I used to.
Okay, quick side note over!
Natural Sweeteners To Use On A Keto Diet
I find that the healthiest sweeteners are always those that are natural. Natural sweeteners are derived from plants and contain little to no carbs. These are a great first option for the health-conscious keto crowd because they typically don’t have artificial ingredients.
This is exactly why I use natural sweeteners as much as possible for all my low carb recipes.
Note: Have you noticed I love using more than one sweetener at a time?Blending sweeteners isn’t just fun—it’s genius. They work together in a way that makes everything taste better while using less sweetener overall. That’s exactly why big names like Swerve and Lakanto use sweetener blends in their low-carb sugar substitutes.
So, let’s take a look at the natural-based keto sweeteners available.
Stevia
Is Stevia keto? Absolutely! Stevia is one of the most popular natural keto sweeteners. This plant-derived powerhouse is 200-300 times sweeter than white sugar, so a little goes a long way!
It contains zero calories and doesn't cause spikes in insulin and blood glucose levels. Therefore, Stevia is one of the best low-carb sweeteners for many people.
- Pros: Zero carbs, zero calories, and no effect on blood sugar levels.
- Cons: Some people find the aftertaste bitter, especially in high doses.
Stevia works great in drinks like keto coffee or tea, but be cautious when baking—it can sometimes lose its sweetness when exposed to high heat.
That’s why products like Sukrin, Truvia, and Pyure are Stevia and Erythritol blends to manage the sweetness level.
Tip: Just watch out for any stevia products using maltodextrin because it can affect blood sugar and insulin.
Different Forms Of Stevia
Pure stevia is sold as an extract and is available as a liquid or powder. Only a small amount is used because it’s a very concentrated sweetener.
Since stevia is way sweeter than sugar, it can be tricky to figure out the right amount to use. If you go overboard, the taste can get pretty unpleasant.
One common complaint about stevia is that it can have a metallic aftertaste, especially if you use it too much. That said, some liquid stevia options are closer to sugar in sweetness and might be a better fit.
Stevia glycerite is one example!
My favorite recipes to use stevia in are:
Monk Fruit
Monk fruit may sound mystical, and its benefits feel that way too! It’s a natural sweetener made from the monk fruit plant and contains zero calories and zero carbs.
Monk fruit extracts are more than 100 times sweetener than white sugar. Some products have been shown to be as high as 250-300 times sweeter than sugar.
To make it easier to use, monk fruit extract is often blended with erythritol. Products such as Lakanto and So Nourished are monk fruit and erythritol blends.
However, if controlling blood sugar and sweet cravings is important to you, it’s best to stick with pure monk fruit without other added low-carb sweeteners.
- Pros: No aftertaste and keto-friendly.
- Cons: Monk fruit is often blended with other sweeteners, so read the label carefully.
Monk fruit is ideal in smoothies, coffee, yogurt, and specific recipes where subtle sweetness is needed!
What are the best keto-approved monk fruit sweeteners?
I like the NuNaturals liquid and powdered monk fruit products.
The biggest benefit to monk fruit is that it’s very low on the glycemic index and most people prefer it over stevia as it has a cleaner taste.
But, I like to combine the two sweeteners in most recipes like:
Sugar Alcohols as Sugar Substitutes
Sugar alcohols are a fantastic category of keto sugar replacements. Though their name sounds sugar-heavy, these sweeteners contain fewer carbs and are often keto-safe.
Some of the most commonly used sugar alcohols are:
- Erythritol
- Sorbitol
- Xylitol
- Maltitol
- Lactitol
- Mannitol
Note: Packaged foods using sugar alcohols don’t include them in the total net carb count. However, all sugar alcohols - with the exception of erythritol - need to have at least half their carbs counted because there is some impact.
Therefore, it’s much better to make your own keto peanut butter cups instead of buying ones pre-made in a package (just to give you an example)!
But not all sugar alcohols are created equal, so here’s a rundown of the good and the not-so-keto.
Erythritol
Probably the best sugar alcohol for keto enthusiasts, erythritol is a star in the keto community. It has 70% of the sweetness of sugar and almost zero net carbs (our kind of sugar replacement!). Plus, it doesn’t have a laxative effect like other sugar alcohols.
- Pros: Minimal blood sugar impact, low calorie, no bitter aftertaste.
- Cons: Can have a cooling (somewhat minty) effect on the palate.
Erythritol is hands down the best keto sweetener for baking without an aftertaste, which is why you’ll find it in popular brands like Swerve and Lakanto.
Note: My favorite recipe to use erythritol in is this Keto Mongolian Beef!
Sorbitol
Sorbitol is found naturally in some fruits and is another sugar alcohol option. However, it has more carbs than erythritol and is not as widely loved in the keto world.
- Pros: Keto-friendly in small amounts.
- Cons: Can impact blood sugar in large amounts, and may cause digestive issues.
It works better as an occasional sugar substitute in gum or candy, but it’s not ideal for regular use.
Xylitol
Xylitol is not just a sugar substitute—it's known to fight dental cavities! Taste-wise, xylitol is comparable to sugar with a low glycemic impact.
I personally use xylitol as a last resort. The main reason is that some of the carbs do impact and it can stop or slow down ketone production. It can also cause gas and bloating for those sensitive to it.
- Pros: Great for oral health and almost identical to sugar in sweetness.
- Cons: Contains some carbs and is toxic to dogs (seriously, keep it out of reach!).
Use xylitol if you want a sugar substitute that’s smooth and sweet, but pay attention to carb counts if you’re staying strictly keto.
Note: I've used xylitol before to make my Coconut Cream Pie!
Maltitol, Lactitol & Mannitol
Some sugar alcohols (like maltitol, lactitol, and mannitol) are only semi-keto and should generally be avoided. These sweeteners do impact blood sugar levels more significantly than erythritol or xylitol.
If you see these in prepackaged products, I would avoid them if possible.
Have You Heard Of Alluose As A Sugar Substitute?
Allulose is creating quite the buzz in keto circles—and for good reason! It’s a natural sugar that doesn’t spike blood sugar.
What makes allulose even cooler is how much it behaves like regular sugar.
For example, it helps homemade keto ice cream stay soft and scoopable, even straight out of the freezer. And in baked goods like cookies, it adds the softness that’s often missing when you skip traditional sugar.
Like monk fruit, allulose scores a zero on the glycemic index because it isn’t metabolized the same way as regular sugar.
It’s called a rare sugar since it’s naturally found in only a few foods, like figs, raisins, dragon fruit, and maple syrup.
How many calories are in allulose?
Allulose is much lower in calories than regular sugar. While white sugar has 4 calories per gram, allulose has just ⅓ of a calorie per gram.
It might even have some added perks! One study suggests it can help improve insulin resistance and lower blood sugar levels.
The only catch? Since it’s still relatively new, allulose can be pricier than other keto sweeteners. You might want to wait for the price to drop before stocking up!
Other Keto Sugar Replacement Options
There are more ways to replace sugar in your diet than stevia, monk fruit, and sugar alcohols. Let’s explore a few other common sweeteners that can work for keto.
Prebiotic Fibers: Inulin & Oligofructose
Prebiotic fibers like inulin and oligofructose (commonly called chicory root fiber) are becoming popular keto sweeteners. They often act as a bulking agent in low-carb packaged foods, helping give the right texture without adding sugar or starch.
Prebiotics are the fiber that the probiotics in your gut snack on. Consider it food for your good bacteria. Fiber helps you feel full. Thus, if you’re using inulin (like chicory root) in your recipes, it might help with portion control.
- Pros: Keto-friendly in small amounts, zero calories, and can aid digestion.
- Cons: Can cause digestive issues if consumed in large quantities. And sometimes tastes too sweet!
These keto-friendly fibers don’t impact blood sugar levels as they’re fermented by the gut microbiome rather than converted into glucose. You’ll find them used in many keto products like bars and protein powders.
Since inulin is only 35% as sweet as sugar, it’s often combined with another sweetener. The sweetener Swerve is probably the most popular keto sweetener containing prebiotic fiber.
Tagatose
Tagatose is a naturally occurring sugar found in dairy products like cheese, cream and butter. It is similar in taste to regular sugar but without the same drawbacks.
Studies have shown it has minimal impact on blood sugar and can potentially improve insulin sensitivity.
However, it does contain more carbohydrates than other low carb natural-based sweeteners. There are about 35 grams of net carbs in 100 grams of tagatose.
- Pros: Keto-friendly, minimal impact on blood sugar levels, and potential health benefits.
- Cons: Can be harder to find and more expensive than other keto sweeteners.
It’s often added to keto brown sugar replacements like Sukrin Gold. Being 75-90% as sweet as sugar often allows it to be used as a one-for-one sugar replacement.
Kabocha Extract
Kabocha extract is a relatively new keto sweetener that is gaining popularity. It comes from the kabocha squash, a Japanese winter squash variety. The extract has a low glycemic impact and adds sweetness without any bitter aftertaste.
- Pros: Keto-friendly, no bitter aftertaste, and low calorie.
- Cons: May not be as readily available as other sweeteners.
Coconut Sugar
Some health enthusiasts believe coconut sugar is a low-glycemic option (score of 35 on the glycemic index versus regular sugar’s score of 60-70).
But it still contains 2 grams of carbs per teaspoon, so you’ll want to be cautious with this one if you’re counting carbs. Some people also report that it has a taste similar to brown sugar.
Keto Honey & Maple Syrup
These options might seem like healthier alternatives, but they are still high in carbs and sugar. Honey contains about 17 grams of carbs per tablespoon, while maple syrup has about 13 grams of carbs per tablespoon.
While better than regular sugar, these options should still be used sparingly on a keto diet.
Note: I actually make my own keto maple syrup! And I love to use it when I make Belgian Coconut Flour Waffles. You can also find keto honey!
Popular Keto Sweeteners
Now that we’ve broken down the categories, here’s the scoop on some popular keto sugar brands and their pros and cons.
Favorite Stevia Brand: SweetLeaf
The SweetLeaf Sweet Drops brand of liquid stevia is one of my favorites and it comes in a variety of flavors. Stevia in general contains about a handful of grams of carbs but, that’s not per serving (teaspoon). That’s per 100 grams, which is about 20 teaspoons.
As long as you use a pure stevia extract with no maltodextrin or dextrose (another sugar from corn), stevia is keto-friendly.
Best for drinks.
Favorite Erythritol Brand: Swerve
Swerve is a blend of erythritol and natural flavors, making it a top choice for keto sugar replacement. It’s sweet, versatile, and doesn’t leave an aftertaste.
Best for baking keto cakes, cookies, and muffins.
Favorite Monk Fruit Brand: Lakanto
Lakanto combines monk fruit and erythritol for a perfectly balanced sweetness that doesn’t spike blood sugar. Plus, it comes in granulated, powdered, and even syrup varieties!
Best for coffee or drizzling on pancakes.
Allulose
Allulose is newer to the low-carb game but gaining traction fast! It tastes almost identical to sugar and has no impact on blood sugar or ketosis.
Best for making low-carb syrups or caramel.
Downside To Low Carb Sweetener Extracts
The downside of sweetener extracts is that they can be difficult to measure accurately. However, with zero measurable carbs per serving, I find them to be the best for ketogenic diets.
Because they are hard to measure and they lack volume, pure extract sweeteners don't work that well for baking. So I recommend using stevia and/or monk fruit blended with erythritol when a bulk sweetener is needed.
My favorites are Sukrin:1 and Lakanto Classic.
Sweeteners To Avoid On Keto
The best keto sweetener is one that contains zero measurable carbs per serving. Pure monk fruit and stevia extracts are excellent options.
I avoid the below sugar substitutes because of their high-carb content, which can increase blood sugar levels and interrupt ketosis:
- Pure Honey: For a regular diet, pure honey is a healthy sugar substitute rich in antioxidants and other nutrients. As a keto sweetener, it is not ideal due to its high calorie and carb count.
- Maltodextrin: A sweetener made from rice, corn, and other starchy plants. Because it contains as many calories as regular sugar, avoid pure maltodextrin or any keto sweetener that has it.
- Dates: A healthy and natural alternative for sweetening desserts, but its high-carb content makes it an unsuitable keto sugar substitute.
- Regular Maple Syrup: Maple syrup contains high levels of sugar and carbs, making it a no-no for your keto breakfasts.
- Agave Nectar: Beware of any product that contains agave nectar. It is 85% fructose, causing insulin resistance and wreaking havoc on your blood sugar levels.
Is Splenda Keto?
A common question: “Is Splenda keto?” The answer? It depends. Regular Splenda made with sucralose isn’t really keto-friendly since it includes carbs from fillers like dextrose or maltodextrin.
Sucralose, the key ingredient in Splenda, is an artificial sweetener made by altering sugar molecules with chlorine atoms.
However, studies show that sucralose breaks down when heated, releasing potentially harmful chemicals. Plus, it may actually increase your appetite, which can lead to overeating.
If you’re going to use sucralose, stick to the concentrated liquid version instead of the powdered kind. The powdered version, like Splenda, contains fillers like dextrose and maltodextrin that aren’t keto-friendly.
Keto Artificial Sweeteners
Speaking of Splenda! With so many natural-based keto sweeteners to choose from, there’s no need to use synthetic sweeteners.
Many studies indicate that most artificial sweeteners can have some negative effects like stimulating the appetite resulting in overeating or altering gut bacteria.
That's why I recommend sticking to natural sweeteners!
However, I'm providing information on popular keto artificial sweeteners as they are used in some keto products.
Saccharin
Once a popular sweetener, Saccharin (commercially known as Sweet n' Low) is rarely used these days after animal-based tests concluded that saccharin was a potential cancer-causing substance.
Saccharin can also have an undesirable bitter taste, especially when cooked.
Acesulfame Potassium (K)
One benefit that Acesulfame K has over other artificial sweeteners is that it’s stable under heat. But, it does have a bitter aftertaste which is why it’s often blended with another sweetener.
It has been shown to affect the gut bacteria and body weight in animal studies so it’s best to avoid it.
Aspartame
Though popular in soft drinks, aspartame (commercially known as Equal or NutraSweet) isn’t recommended for baking as it can break down and become bitter with an undesirable aftertaste.
There’s a lot of reports linking the artificial sweetener to cancer, headaches, weight gain, and other potential ailments.
What’s the Best Keto Sweetener for YOU?
Choosing the best sweetener for your keto lifestyle depends on your tastes and needs. Here’s a quick recap to help you decide:
- For Coffee: Use Stevia, Monk Fruit, or Lakanto.
- For Baking: Go for Erythritol or Swerve for a no-aftertaste finish.
- For All-Purpose Sweetness: Monk Fruit or a blend like Allulose will cover all your sweet bases!
Finding Your Perfect Keto Sweetener
The best way to find your perfect keto sweetener is to experiment and see which ones you like the taste of and how they impact your body.
Remember that everyone’s bodies react differently to different sweeteners, so what works for one person might not work for another.
- Try different recipes with varying amounts of sweeteners to see what level of sweetness you prefer.
- Monitor your blood sugar levels and ketosis to see how different sweeteners affect them.
- You may also want to consider looking for natural options without any added fillers or chemicals.
Conversion Chart
Now that you know more about low carb sweeteners, you may have chosen one or more as your favorites. But, how do you replace one sugar substitute for another?
I’ve come up with the following chart to help!
Since most of my recipes call for a one-for-one sugar replacement, I've added sugar at the top of the chart for reference.
| Sugar | 1 tsp | 1 Tbsp | ¼ Cup | ⅓ Cup | ½ Cup | 1 Cup |
| So Nourished Erythritol | 11/4 teaspoon | 1 tablespoon + 1 teaspoon | 1/3 cup | 1/3 cup + 2 tablespoon | 2/3 cup | 11/3 cup |
| Now Better Stevia | 1/32 tsp | 1/16 + 1/32 tsp | 3/8 tsp | 1/2 teaspoon | 3/4 tsp | 11/2 tsp |
| SweetLeaf Stevia Drops | 5 drops | 15 drops | 1/2 tsp | 2/3 tsp | 1 tsp | 2 tsp |
| NuNaturals Monk Fruit Extract | 1/64 tsp | 1/32 + 1/64 tsp | 1/8 + 1/16 tsp | 1/4 tsp | 1/4 + 1/8 tsp | 3/4 tsp |
| It's Just Monk Fruit Extract | 1/32 tsp | 1/16 + 1/32 tsp | 3/8 tsp | 1/2 tsp | 3/4 tsp | 11/2 teaspoon |
| Lakanto Liquid Monk Fruit Extract | 4 drops | 12 drops | 3/8 tsp | 1/2 tsp | 3/4 tsp | 11/2 teaspoon |
| NuNaturals Monk Fruit (liquid) | 8 drops | 24 drops | 3/4 tsp | 1 tsp | 11/2 teaspoon | 3 tsp |
| Lakanto Classic | 1 teaspoon | 1 tablespoon | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
| Pyure All Purpose | 1/2 teaspoon | 11/2 teaspoon | 2 Tbsp | 2 tablespoon + 2 teaspoon | 1/4 cup | 1/2 cup |
| Truvia Spoonable | 3/8 teaspoon | 11/4 teaspoon | 1 tablespoon + 2 teaspoon | 2 tablespoon + 1 teaspoon | 31/2 Tbsp | 1/3 cup + 11/2 tablespoon |
| Hoosier Hill Farms Allulose | 1 1/4 tsp | 1 tablespoon + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 11/3 cup |
| Micro Ingredients Inulin | 1 tablespoon | 3 tablespoon | 3/4 cup | 1 cup | 11/2 cup | 3 cups |
| Zint Xylitol | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
| NuNaturals Tagatose | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
| BochaSweet Kabocha Extract | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Conversion Calculator
NOTE: Conversion may vary by brand, so check the single-serving amount, which is typically equivalent to the sweetness of 1 teaspoon sugar, and adjust accordingly.
For small measurements, use a mini measuring spoon set. A "pinch" measure can be used for 1/16 tsp, and a "smidgen" measure can be used for 1/32 tsp. I also recommend buying a complete measuring spoon set that has a 1/3 teaspoon measure and a 1/16 teaspoon spoon!
Frequently Asked Questions About Keto Sugar
With so many options out there, it can get pretty overwhelming to figure out what to choose. Here are some of the most common questions I get about low-carb sugar substitutes—along with some answers!
White or brown sugar is 50% glucose and 50% fructose, delivering 100% carbs. Adding real sugar, in any form, to your diet will stop your body from entering ketosis and burning fat instead of carbs for energy.
A sugar substitute to avoid at all costs is fructose. It is more dangerous than real sugar because it goes straight to the liver, causing fatty liver and insulin resistance when consumed in excessive amounts.
Many manufacturers market fructose-sweetened products as low glycemic because, unlike white sugar, it slowly raises blood sugar. That doesn't change the fact that the product is high in carbs and unhealthy.
Diet soft drinks may not contain real sugar, but they do have lots of artificial sweeteners. The wrong sugar substitute will ruin your keto diet and lead to substantial weight gain. Also, consuming sweet-tasting things too often will lead to cravings for more sweets, which is bad for your health and diet.
Stick to drinking only water, tea, coffee, or sparkling water during your keto diet. Alternatively, make a low carb smoothie out of berries and unsweetened yogurt.
When on a diet, everything you ingest must be in moderation, including how you use zero- or low-carb sweeteners.
Also, be careful when picking zero-calorie sweeteners!
Many products advertised as low-carb sweeteners contain carbs due to their use of other ingredients, such as glucose and maltodextrin. Examples of such products are:
- Splenda packets
- Stevia in the Raw
- Sweet' n Low
Synthetic or artificial sweeteners come from combining various chemicals. According to the FDA, most artificial sweeteners are safe for consumption when used in moderation.
However, several studies indicate that products, such as Equal, may cause adverse effects, such as triggering overeating or altering gut bacteria.
Keep it Sweet and Keto-Friendly!
When living that keto life, you don’t have to sacrifice your sweet tooth. With this guide to the best keto sweeteners and low-carb sugar substitutes, you can keep your diet on track while still indulging in delicious treats.
Have a favorite keto sweetener? Drop it in the comments—we’d love to hear what you swear by. And if you're ready to start experimenting, grab some erythritol, Stevia, or Lakanto and start sweetening your world the keto way!
If You Like This Post, Check These Out!
If you found this whole post about keto sweeteners to be helpful, take a look at some of these other resource posts I've put together to help you!
- How To Start A Low Carb Diet
- Low Carb vs. Keto: Which Is Better?
- The Best Keto Foods For Burning Fat Efficiently
- The Most Popular Keto Fruits To Add To Your Diet
- Which Vegetables Can I Eat On The Keto Diet?
Post updated December 31, 2024, with new images and additional recipe information. First published on November 26, 2020.
Joani
Interesting you don't recommend Xylitol. It's on the top of my list since it is superior to oral health. My hygienist recommends using around 7 g per day to neutralize acids to decrease caries and gum disease.
Joani, RD, CDCES
Liz
Your article is very comprehensive but a little confusing. It would help if you listed the specific brands you recommended for specific purposes. I just purchased both of your cookbooks and they are fabulous!
Lisa MarcAurele
I did link to a few brands. My favorite sweeteners are Lakanto White Classic, Bochasweet, and Lakanto Monk Fruit drops. I do like SweetLeaf stevia drops but prefer the taste of monk fruit over stevia.
Kessa
These all are made from corn derivatives so you aren't actually being grain free. Dextrose, sucrose, etc is all made from corn.
Andi Fox
I'm going to use vital wheat gluten flour, rather than pork rinds (although I love spicy pork rinds if they are crispy), and that should work well.
Also, just wondering if you've used allulose before? Very low glycemic index.
Lisa MarcAurele
Yes! Allulose is a great option and it has properties very similar to sugar.
Nancy
I have equal and Splenda where do they rate here?
Lisa MarcAurele
Both are artificial sweeteners that add high carb dextrose and or maltodextrin which are not keto-friendly. I don't recommend using either of them as they can impact ketosis. You can buy liquid sucralose which is a purer form of Splenda that would be better to use.
chris 06
MERCI,MERCI,MERCI, et FELICITATIONS pour cet article plus que complet et très professionnel. C'est parfait.
Je n'arrive pas à me défaire du goût sucré, et du goût du vin.
Est-ce qu'il y a des astuces, ou des plantes pour cela.
Merci pour le retour et belle soirée en famille. Chris 06
Lisa MarcAurele
Gradually reducing the sweetness of the foods you eat over time should lessen the amount of sweetness you prefer in foods. I've had to change some of my earlier recipes as they were much to sweet for me after being low-carb for a few years.
Ayah
Hi. May I ask what does it mean when you say some will need "bulk" sweeteners?
Thank you!
Lisa MarcAurele
I refer to granular sweeteners as "bulk" as you need a lot more of them compared to extract sweeteners like pure monk fruit and stevia. So it's really just the one-for-one sugar substitutes or those that are 2x the sweetness of sugar.
Kathy Peavy
Confusing chart and article, bottom line, which is
The best keto friendly sweetener.
Lisa MarcAurele
The best sweetener will vary by personal preference. I personally like BochaSweet best or using a combination of erythritol, stevia, and monk fruit (adding a little allulose makes the blend even better).
Sondrea
You mentioned liking a combination of them. I recently picked up All-Purpose In the Raw Zero Calorie Sweetener Blend because it was available on the grocery store shelf. I haven't been able to find any reviews of it by any of the poeple I follow, nor is it mentioned in any of the Keto Sweetener guides I've looked at. Have you tried this blend, and if so, do you have any thoughts on it?
Lisa MarcAurele
I have not tried that brand myself, but it is keto-friendly as it's a blend of allulose, monk fruit, stevia, and erythritol which are my top picks!
Pamela Lippe
Hi Lisa,
I am going to experiment with using Monkfruit as is. I really do not understand how to read your sugar conversion chart. Could you explain?
Thanks,
Pamela
Lisa MarcAurele
Try using the calculator instead. It's much easier.
Carole
Another Keto group stated that Bochasweet is not a good option because there are 3 carbs per 2 tsp of product. Yet no calories and doesn’t affect blood sugar.
What are your thoughts?
Thank you.
Lisa MarcAurele
It hasn't been an issue for me, but I only use BochaSweet in recipes that don't do well with erythritol.
Skeewee
I'm confused. In one paragraph you said Lankato is good if it's not mixed with erythritol-which of the Lankato sweeteners aren't mixed with erythritol?
Then in the next paragraph you recommended monk fruit blended with erythritol for a bulk sweetener.
So which do recommend? Monk fruit with NO erythritol or monk fruit WITH erythritol???
Lisa MarcAurele
I recommend monk fruit extract without erythritol. Lakanto does sell the liquid drops and an extract powder. But certain recipes need a bulk sweetener which is when I use the monk fruit and erythritol blend.
Keri K.
I tried clicking on the subscribing to receive the printable chart, but it won't let me. How can I get the printable chart? Thanks.
Lisa MarcAurele
Email me at lisa@lowcarbyum.com
Adam
Thanks for the keto sweetener information.
Eri
can the sweetener be replaced with HONEY?
how much?
Lisa MarcAurele
Honey is usually a one for one replacement for sugar. So it depends on the sweetener you are replacing.
Ben
Amazing content. I have been on keto for a while now and I have tried stevia and monk fruit. They are great if you are craving sugar but I found out that they maintain the cravings or even make them worse. I didn't try the artificial sweeteners because it's not strongly backed by scientific studies.
Lindy Lumbert
in the toll house cookie description you mention that the great texture may come from the molasses. Yet if you read your listed ingredients, molasses is missing. How much should we add?
Lisa MarcAurele
You can add a touch of blackstrap molasses to any low carb sweetener. However, molasses itself isn't keto friendly. But it can be low carb if only a small amount is used in each serving.
Dave Richdardson
What is an alternative to Sukrin Gold Fibre Syrup ? It does not appear to be available in Canada.
Look forward to hearing from you.
Dave
Lisa MarcAurele
Look for a keto friendly thick syrup. Do you have ChocZero available? It's US based and I find it's a good alternative.
Julie Wilson
You say you like Locanto for monk fruit but stay away from erythritol blends, and earlier in the article you said this is a blend. Which monk fruit do you like without erythritol? Thanks
Lisa MarcAurele
I like the Lakanto liquid and powdered monk fruit extracts that have no erythritol. There are times when a bulk sweetener like erythritol is needed, though, like with frostings and fudge.
Linda Bardsley
I have monkfruit /stevia single 1 teaspoon packets how many would I need to use . Thanks
Lisa MarcAurele
1 packet is the same as the single 1 tsp serving of Lakanto Classic. It depends on what the recipe calls for. But I can add to my list for a packet conversion.
Sophie
Very detailed and comprehensive post. Thank you ! 😉
Jason
Is there a conversion from granulated sugar and corn syrup to Maltitol?
Lisa MarcAurele
Maltitol is about 70% as sweet as sugar. I don't recommend using it, especially if you are doing keto, as it has impacting carbs.
Mrs Chris Ginger
I'm in the UK. What keto sweeteners are suitable and available to me here, please. I have just tried to purchase some Lakanto Classic but wasn't able to for some reason. I baked the Carrot Cake yesterday and found it fairly heavy texture but very tasty. I want to do more of your recipes but am very unsure about the sweetness available to me here in England and which would be the best to use. Please can you help?
Regards
Mrs Chris Ginger
Lisa MarcAurele
I'm pretty sure you should be able to get Sukrin there as it's a European sweetener.
Juanita
Lots of great info on the Keto diet but, I can’t anyone who can answer me one question. How often can stevia (pure) be used on the diet, when trying to loose weight, without it inhibiting my ability to get into/ stay in ketosis? Can you tell me, or direct to someone who can, or a resource that may help.
Lisa MarcAurele
It shouldn't have any impact unless the hunger hormones are triggered by the sweet taste and no calories. So as long as you are eating within your daily macros, it's fine to consume pure stevia every day.
Valerie Rios
I like the idea of the Stevia/Monk Fruit blend. Is there a brand that has them blended or is something you do yourself? If it is a self blend, is it 50/50?
I'm a diabetic vegan. Any suggestions or advice. And I'm just now looking at the Keto plan. My diabetes is under control if that helps.
Lisa MarcAurele
I use Lakanto.
Sandra
Excellent information here! Love the explanations as well.
Did read at one time many years ago( before there were so many ways & healthy plans like we have today) that anything with an "ose" at the end of the word was actually real sugar.
Have you ever heard of this? Your comments, please.
Sandra
Lisa MarcAurele
Sandra, that's correct. Sweeteners with "ose" are sugars. And some sugars, like allulose, aren't metabolized in the body like a sugar so they are generally okay for low carb.
Ruth
I disagree that Lankanto Classic is equal to sugar in sweetness. I find I need to double the quantity to anywhere near approach the sweetness of sugar.
Lisa MarcAurele
Lakanto classic is marketed as a one-for-one sugar replacement. You shouldn’t have to double it.
Carol Dilworth
Hi Lisa. Is there any chance you might include Swerve in this conversion chart? Thx!
Lisa MarcAurele
There's really no need to since it's a one-for-one sugar replacement like Lakanto Classic White.
Barbara Vonarx
Hi Lisa,
I have been using pure sucralose for all of my sweetening needs. It is super sweet and 1/8 teaspoon = 1 cup of sugar. It has none of the additives that are found in Splenda so is a good alternative. (you can buy it on Amazon)
Lisa MarcAurele
Liquid sucralose is fine but I don't care for it's intense sweet taste. It's also been shown to cause overeating.
CatseyesQQ
I hate the sweet sickly taste of Liquid sucralose, I prefer Xylitol (Also on Amazon) which is more like the taste of normal granulated sugar
Venus
Hello, I am making Keto chocolates. I am using cacao mass with cacao butter and powdered xylitol. For 1 kg of cacao mass, is 90 g Òk ?
Thank you for your advice
Lisa MarcAurele
I'm no familiar with metric units, but for my homemade chocolate bars, I use about 113g unsweetened cocoa and 128g cocoa butter with about 1 tablespoon of sugar equivalent.
mary
Hi, I haven't found a sweetener that doesn't cause me severe intestinal distress. Feeling defeated.
Lisa MarcAurele
Stevia and monk fruit extracts without any other sweetener added are the only ones that don't give me any GI issues.
Charlie
I see Swerve is in your photo but not in your chart. It seems to be the most readily available erythritol on the market, and the most common in online recipes. There's granular, confectioners and brown.
How do they look on you chart?
Lisa MarcAurele
Since Swerve is a one-for-one replacement for sugar, there's no conversion needed. You simply use the sugar amounts.
Jette Mortensen
Hi Keto friends.
I have been on Keto 2 years now. Love to cook and eat. I have been using most of the sugar subs. and find that it is not enough to consider what taste best and is good in aKeto lifestile. The different sugar subs. react very different in recipes. Some will just not work at all and ruin your dish. Excample. Erythritol will crystilize and not melt like sugar to make caramel, but alluose works like a charm. I'm trying to make a list of the different sugar subs. where they work best, let's face it. It has to taste good and be something you trust when cooking and baking.
Thank you Lisa for all the excellent info you have collected and shared. That is how we stay on the program. Helping each other. When I'm a little further with my testing, I will write to Lisa, she can deside if is something she thinks she can use in togetherness with all the work she has allready done. Happy KETO cooking, Baking and Eating. Jette
Lisa MarcAurele
I think that information would be very useful. Crystallizing is an issue with erythritol in certain recipes like chocolate and candies where a lot is used for a smaller volume. BochaSweet (kabocha squashy extract) is also great for caramel and things like pecan pie.
Rcooper
Hi, Lisa, what about Splenda Naturals with Stevia. Ingredients on the small packet say Erythritol and stevia leaf extract. The large bag of Granulated says non-GMO, organic tapioca maltodextrin, Stevia leaf (Rabiana)
Lisa MarcAurele
I'd stay away from the one with maltodextrin as it adds unnecessary sugar. The packets should be fine.
Susan
No sweetener list is complete without BochaSweet!
Lisa MarcAurele
Agree! That's a fairly new one, but great option for those who don't like the others.
Gracie
After suffering the effects of erythritol any time I've used it in a recipe, I decided to purchase BochaSweet. I've only tasted a tiny bit, and it does taste like sugar. It claims not to affect blood sugar, so hopefully I'm safe there. However, I've not known anyone personally who has tried it. Are you familiar with this? Do you have an opinion?
Thank you.
Lisa MarcAurele
I've heard good things about BochaSweet, but I haven't tried it yet. Allulose is another option to erythritol.
Susie
Very informative and helpful. I’m new to low carb and no sugar. Thank you .
Lisa
You're welcome! Glad it was helpful.
debbie lo cicero
At last! An honest, clear and easy to understand explanation about sugar substitutes!!! Many times I've searched for an updated article and easy to understand....here it is. Thanks!
Lisa
You're welcome Debbie!
Debbie
But which sweetener is best to bake with? When I tried using Stevia to make Keto peanut butter cookies, it was awful. Has a bitter aftertaste. So, which one works best when baking?
Lisa
The erythritol blends are typically best for baking.
Janis
Thank you for this! I can not use even small amounts of Erythritol, or I swell up like a balloon! This is the first time I have seen anything explaining why, or even admitting that it happens to some people. I thought it was just me. Nice to know I am not alone.
Lisa
It bloats me too which is why I like using stevia and monk fruit extracts instead. But some recipes are difficult to make without a bulk sweetener.
Tamara
So am I to understand basically monk fruit or stevia non GMO are the best? All seemed to contradict itself so I'm confused as to what or if any are actually acceptable in keto? Just trying to figure it all out because I recently got xylitol due to my store being out of Swerve! Also, I've noticed alot of keto peoy use swerve....is that not good?
Lisa
The best sweetener is the one that works best for you. In my opinion, the best sweeteners to use are stevia and monk fruit extracts. All sugar alcohols bother me as they aren't digested well, even erythritol causes bloating for me. Xylitol has been shown to impact blood sugar so it's not recommended for keto. The only sugar alcohol that I recommend using is erythritol. Swerve uses a fiber sweetener along with erythritol. Swerve makes me gassy so I avoid it, but many on keto don't seem to have any issues with it.
Jill
Which Stevia drops do you recommend?
Lisa
I like both the NuNaturals and SweetLeaf brands.
Venus Childress
I don't usually even look at diet soda, but I thought it was usually sweetened with Splenda not Erythritol. If it was sweetened with Erythritol,I might actually try it. My understanding is that Erythritol is basically flushed out of the digestive system and that's why it's okay.
I'm also surprised that you didn't even mention Xylitol. Again, every package of sugar free him that I've looked at is sweetened by Xylitol, which is known to be beneficial in fighting tooth decay, but also to cause stomach upset in large quantities.
Also, non-GMO Erythritol is fairly easy to find and no more expensive than the other stuff.
Lisa
Erythritol is the only sugar alcohol recommended for ketogenic diets as it doesn't have an impact on blood sugar like the others. Xylitol has been shown to impact so it's avoided on keto. I can only consume small amounts of erythritol as I'm sensitive to it which is why stevia and monk fruit extracts are my preferred sweeteners.
Stacy
What a helpful post! Thank you!!!
Being pretty new to keto, I'm still trying to figure everything out. I'm a little bit frustrated because I thought I just needed to look at net carbs, and then the other day I was reading that because of how certain kinds of sweeteners affect the glycemic index, you can't really rely on the net carbs to determine actual impact. Which means I officially have no idea what I'm doing.
Lisa
Just the sweet taste itself typically can cause issues such as food cravings so it's best to only add a touch of sweetness and not make foods that are too sweet.