Low carb and keto sweeteners are great substitutes for carb-filled sugar, but they are not all equal. This guide will help to find which sweeteners fit into the keto lifestyle.
Each month there seems to be more and more options for low carb and keto sweeteners to use. This post outlines the one’s I have personally tried and the pros and cons of each.
My intention is to update this post as new information and products come along. There are a many keto sweeteners that I haven’t tried, and therefore cannot review at this time. One of those sweeteners being xylitol, since it is super toxic to dogs, I won’t be buying it to test.
It seems as if low carb and keto sweeteners are a personal preference. Each person reacts to them differently and you need to find which ones work for you.
Swerve
One of the first low carb sweeteners I ever tried was Swerve. It is fairly easy to find and is available in many natural food / healthy food stores as well as on Amazon. It is great because it comes in a confectioners, granular and brown form. It is made of erythritol (a sugar alcohol), oligosaccharides, and natural flavor from citrus.
Personally, I like it in small amounts. I have baked with it many times, and the more frequently I consume it the less I notice the cooling effect from the erythritol. I do get GI upset (gassiness and bloat) if I have too much. This seems to bother me less the more frequently I consume it. The problem is that I don’t make sweets all that often, so I don’t ever seem to get “used” to it.
I have started using the Swerve Brown in the streusel for the Keto Cinnamon Streusel Egg Loaf Muffins, and it is fabulous!
Pros
- Easy to find
- Multiple formats powdered / granulated / brown
- 1:1 ratio (1 tablespoon Swerve equals 1 tablespoon of sugar)
- Browns and caramelizes
- Zero calorie and non-glycemic
Cons
- Cooling effect
- GI irritation
KetoseSweet+
KetoseSweet+ is fairly new to me and so far I really, really like it. It is made from a combination of allulose, monkfruit and stevia and tastes as close to real sugar I have had as of yet. Allulose is a rare sugar that is naturally found in dried fruits like raisins and figs. It is 70% as sweet as sugar and since it is not metabolized by the body it doesn’t increase glucose levels.
I have read that in large amounts, allulose can cause GI upset, although I have not experienced this with the KetoseSweet+. KetoseSweet+ Liquid is similar to a simple syrup. It is thinner than corn syrup, but I have used it in a similar manner, like in these Keto Lightly Sweetened Toasted Coconut Chips.
Pros:
- Tastes very similar like sugar
- 90% fewer calories than sugar
- Non-glycemic
- 1:1 ratio (1 tablespoon KetoseSweet+ equals 1 tablespoon sugar)
- Browns and caramelizes
- Available in liquid and powder form
Cons:
Lakanto Monkfruit Sweetener
Lakanto Monkfruit Sweetener is another zero glycemic sweetener option. Monkfruit is found in Southeast Asia and the extract from the fruits is 150 to 200 times as sweet as sugar. The Lakanto Monkfruit Sweeteners are mixed with erythritol (sugar alcohol) to lessen the intensity of the sweetness.
I have made cake frosting with the powdered and found it to be much to sweet. I wish it was a 1:1 sweetness ratio.
Pros:
- Easy to find (available on Amazon / some grocery stores)
- Multiple formats powdered / granulated / golden (brown) / liquid (multiple flavors)
- 1:1 ratio for the classic and golden version
- Zero calorie and non-glycemic
Cons:
- Powdered form is 2x sweetness (compared to cane sugar)
- Cooling effect from the erythritol
To be added soon… Steviva, stevia and more!