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 guide.
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? It really depends on your preferences and taste.
If you’re new to a ketogenic diet, keto approved sweeteners can help you break away from any sugar addiction. And still being able to enjoy sweet foods makes a low carb eating plan more appealing. However, I always caution people to use them in moderation.
Using a sugar replacement with an intense sweet taste and no calories can have a downside. There’s at least one study that showed that when sweetness and calories were not balanced, the brain tries to balance things out by stimulating the appetite to consume more calories.
The study mentioned above was based on a popular artificial sweetener. But I’ve found that sweet foods do tend to trigger me into overeating. So 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 a keto diet, sweet foods tend to become less desirable. Therefore, the amount of sugar substitutes used tends to diminish when following a low carb lifestyle long term.
Contents
- Natural based sweeteners
- Best keto sweeteners
- Artificial sweeteners
- Conversion chart
- Conversion calculator
Natural based sweeteners
I find that the healthiest sweeteners are natural based. And with so many options, there’s no need to use artificial sweeteners. That’s why I use natural sweeteners for all my low carb recipes.
You may also notice that I like to use more then one sweetener. Blending sweeteners has a synergistic effect which gives a better taste allowing less sweetener to be used. And 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: good or bad sugar substitutes?
Sugar alcohols are all natural sweeteners. But they aren’t well tolerated by some people with food sensitivities to certain sugars. Erythritol, sorbitol, xylitol, maltitol, lactitol, and mannitol are some of the commonly used sugar alcohols.
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!
Erythritol
Because erythritol is such a popular low carb 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. And 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 as well as overeat 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 because 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. And it’s toxic to animals so it needs to 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 as sweet 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.
Pure stevia is sold as an extract and is available as a liquid or powder. And 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. And 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 low carb 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 monk fruit keto approved sweeteners? I like the NuNaturals liquid and powdered monk fruit products. Lakanto also offers 30% monk fruit.
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 my sweet broccoli salad, zucchini blueberry muffins, and paleo chocolate mug cake.
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 doesn’t raise blood sugar.
However, there is a study where monk fruit did impact insulin. 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.
What about allulose?
Allulose is the talk of the town right now in keto circles. Why? 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. And, using it in baked goods like cookies 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.
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 1/3 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’s 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.
Best keto 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.
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.
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 others bulk sweeteners. Blending the stevia with monk fruit often provides a better taste than using just one. I think it’s the perfect low carb sweetener blend!
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.
Are artificial sweeteners safe to use?
With so many natural based keto sweeteners to choose from, there’s no need to use artificial sweeteners. And 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 synthetic 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 is rarely used these days after animal-based tested concluded that saccharin was potentially a 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 (source) so it’s best to avoid.
Aspartame
Though popular in soft drinks, aspartame 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 | 1/4 Cup | 1/3 Cup | 1/2 Cup | 1 Cup |
| So Nourished Erythritol | 11/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 11/3 cup |
| Now Better Stevia | 1/32 tsp | 1/16 + 1/32 tsp | 3/8 tsp | 1/2 tsp | 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 |
| Lakanto 30% Monk Fruit Extract | 1/32 tsp | 1/16 + 1/32 tsp | 3/8 tsp | 1/2 tsp | 3/4 tsp | 11/2 tsp |
| Lakanto Liquid Monk Fruit Extract | 4 drops | 12 drops | 3/8 tsp | 1/2 tsp | 3/4 tsp | 11/2 tsp |
| NuNaturals Monk Fruit (liquid) | 8 drops | 24 drops | 3/4 tsp | 1 tsp | 11/2 tsp | 3 tsp |
| Lakanto Classic | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
| Pyure All Purpose | 1/2 tsp | 11/2 tsp | 2 Tbsp | 2 Tbsp + 2 tsp | 1/4 cup | 1/2 cup |
| Truvia Spoonable | 3/8 tsp | 11/4 tsp | 1 Tbsp + 2 tsp | 2 Tbsp + 1 tsp | 31/2 Tbsp | 1/3 cup + 11/2 Tbsp |
| Hoosier Hill Farms Allulose | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 11/3 cup |
| Micro Ingredients Inulin | 1 Tbsp | 3 Tbsp | 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 tsp sugar and adjust accordingly. For small measurements, use a mini 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 tsp measure and a 1/16 tsp spoon.
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Post updated in May 2019. Originally published July 2018.
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.