With so many options out there, what are the best keto sweeteners and low carb sugar substitutes? Take a look at how stevia, monk fruit, erythritol, and others compare in this keto-friendly sweeteners guide!
Article Index
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-approved sweeteners can help you break away from any sugar addiction while still being able to enjoy sweet foods makes a low carb eating plan much easier to follow.
However, I always caution people to use these keto sugars in moderation.
Quick Note
Using a sugar replacement with an intensely sweet taste and no calories can actually have a downside.
There’s at least one study that showed when sweetness and calories were not balanced, the brain tries to balance things out by stimulating the appetite to consume more calories.
The study was based on a popular artificial sweetener. I know this is anecdotal, but I’ve found that sweet foods do tend to trigger me into overeating as well. So anyway, I recommend limiting keto sweeteners for occasional treats... especially for those who need to lose a lot of weight.
As one breaks away from sugar by moving to one of the many forms of a keto diet, sweet foods tend to become less desirable in general. Therefore, the amount of sugar substitutes used tends to diminish over time when following a low carb lifestyle.
Natural Sweeteners
I find that the healthiest sweeteners are always those that are natural based. With so many options available, there’s no need to ever use artificial sweeteners!
This is exactly why I use natural sweeteners for all my low carb recipes.
You may also notice that I like to use more than one type of sweetener at a time. Blending sweeteners have a synergistic effect which gives a better taste allowing less sweetener to be used. In fact, it’s the reason why the most popular brands like Swerve and Lakanto use a blend of sweeteners in their low carb sugar substitutes.
So, let’s take a look at the natural-based keto sweeteners available.
Sugar Alcohols as Sugar Substitutes
Sugar alcohols are all-natural sweeteners but they aren’t well tolerated by some people with food sensitivities to certain sugars.
Some of the most commonly used sugar alcohols are:
- Erythritol
- Sorbitol
- Xylitol
- Maltitol
- Lactitol
- Mannitol
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)!
Let's take a look at each of these a little more in-depth.
Erythritol
Because erythritol is such a popular keto sweetener, I’ll provide additional information on this sugar alcohol.
It’s regularly used in keto recipes because it’s been shown not to impact blood glucose or increase insulin. Plus, it doesn’t have a laxative effect like other sugar alcohols.
Erythritol is only 70% as sweet as sugar and it has zero calories. But there’s a somewhat minty cool aftertaste to it. However, blending it with other sweetener can lessen the undesirable taste.
Since the digestive system can’t break it down, the carbohydrates in erythritol have no impact but, this may have a negative side effect where the body considers it a harmful substance. And if that happens, the body may trigger inflammation.
I tend to get gas and bloating if I consume too much erythritol but, I find it’s a great keto sweetener so I still use it in moderation.
Xylitol
Another popular sugar alcohol is xylitol... but I don’t recommend it.
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. Plus, it’s toxic to animals so it needs to be kept away from pets like dogs and cats.
However, some people do use it on low carb so it’s an option if you prefer it over other options.
Stevia
Stevia comes from a plant and it’s many times sweeter than regular table sugar. In fact, stevia is about 250-300 times sweeter as sucrose (white table sugar).
It contains zero calories and will barely raise insulin and blood glucose levels. Therefore, stevia is one of the best low carb sweeteners for many people.
Baking with stevia can be an issue because it’s so much sweeter than sugar. That’s why products like Sukrin, Truvia, and Pyure are stevia and erythritol blends. 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.
Because stevia is so much sweeter than sugar, it’s difficult to measure the right amount needed. If more of it is used than needed, the taste can become undesirable.
A common criticism of stevia is it possesses a metallic aftertaste, especially if too much is used. But, some liquid stevia varieties are closer on the sweetness scale to sugar.
Stevia glycerite is one example!
Monk Fruit
If you don’t like the taste of stevia or can’t tolerate it due to a sensitivity or allergy, monk fruit is an excellent alternative. Like stevia, monk fruit has zero carbs and zero calories.
This makes it one of the best keto sweeteners to use!
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.
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:
Does monk fruit impact insulin?
There seems to be conflicting results on whether monk fruit extract can spike insulin. Since there is no sugar or carbs, the extract won't raise blood sugar.
However, there is a study where monk fruit did impact insulin levels. In this study, it was shown that mogrosides, the naturally sweet compounds in monk fruit, increased insulin secretion.
This increased insulin response may actually be beneficial, though. Stimulating insulin secretion benefits those with insulin resistance because it helps them to respond better to glucose.
Allulose Sugar Substitute
Allulose is the talk of the town right now in keto circles. Why? Because it’s a natural sugar that doesn’t raise blood sugar!
Since allulose behaves more like sugar, it gives homemade keto ice cream a softer texture so it’s more scoopable when frozen. When using it in baked goods like cookies, it also provides the softness that’s often missing without conventional sugar.
Like monk fruit, allulose scores a zero on the glycemic index. This is because it isn’t metabolized like other sugars.
It’s known as a rare sugar because it’s found in very few foods. There are trace amounts of it in figs, raisins, dragon fruit and maple syrup.
How many calories are in one gram of allulose?
The calories in one gram of allulose are far less than regular table sugar. White sugar contains 4 calories per gram while allulose has only ⅓ of a calorie per gram.
There may even be benefits to consuming this rare sugar. One study shows that it can improve insulin resistance and lower blood sugar levels.
However, because it’s still fairly new, allulose tends to be more expensive than other keto sweeteners. So, you may want to hold off until the price comes down.
Prebiotic Fibers: Inulin & Oligofructose
Prebiotics are the fiber that the probiotics in your gut snack on. Consider it food for your good bacteria.
The two main prebiotics are inulin and oligofructose.
- Inulin is often produced from chicory root.
- Oligofructose is a component of inulin that’s isolated by using an enzymatic process.
Fiber helps you feel full. Thus, if you’re using inulin (like chicory root) in your recipes, it might help with portion control.
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. Swerve contains a blend of oligosaccharides and erythritol.
Tagatose
With a low glycemic index of only 3, tagatose may be an option.
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.
It’s a simple sugar that’s usually isolated from the lactose in cow’s milk. And, since it caramelizes like sugar, 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
Pentose is a sweet component of the winter squash kabocha which is isolated to create a kabocha extract sweetener. It’s an ideal keto sweetener because it has zero calories and no impact on blood glucose!
Popular sweeteners
If you’re on a ketogenic diet and need to stay in a state of ketosis, stevia or monk fruit extracts are your best bet. BUT, stick to the pure extracts with no added erythritol or other bulk sweeteners.
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.
Favorite Monk Fruit Brand: Lakanto
When it comes to monk fruit, I like the Lakanto brand. But, like stevia, stick to the ones that aren't blended with erythritol or other bulk sweeteners.
Blending the stevia with monk fruit often provides a better taste than using just one. I honestly think it's the perfect low carb sweetener blend!
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:
- 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.
- Coconut Sugar: It has a high fructose content, which can be as troublesome as sugar during your keto diet.
- Dates: A healthy and natural alternative for sweetening desserts, but its high-carb content makes it an unsuitable keto sugar substitute.
- 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.
Keto Artificial Sweeteners
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.
Sucralose
Sucralose, often sold under the brand name Splenda, is an artificial sweetener that is created by chlorinating sugar to replace three hydroxyl groups with three chlorine atoms.
Recent studies show that sucralose does break down when heated so it isn’t a good choice when baking as potentially toxic chemicals are released. It’s also been shown to increase appetite making which can result in overeating.
If you choose to use sucralose, stick to the concentrated liquid version instead of the powder. The powdered kind like Splenda adds dextrose and maltodextrin which aren't keto friendly.
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.
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 teaspoon 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!
Keto Sugar FAQs
Even with all this information, it can be confusing to wade through all the choices. Here are some answers to the questions I get the most about low-carb sugar substitutes.
Why Avoid Sugar During a Keto Diet?
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.
What is Worse Than Sugar?
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.
Are Diet Soft Drinks Safe During a Keto Diet?
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.
Can I Use Zero-Calorie Sweeteners Without Limits?
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
Are Synthetic Keto Sweeteners Safe?
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.
Related Resources
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!
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.