The ultimate low carb sweeteners guide to use while converting between low carb sweeteners or when turning a recipe using regular sugar into a low carb treat.
When going low carb is can be hard to figure out sugar alcohols and tackle the world of low carb eating. Especially when you want to convert your favorite cookie recipe to a low carb treat.
We’ve gone into detail about What Net Carbs are and sugar alcohols are. Here we are talk all about low carb sweeteners. We’ve provided a handy conversion chart below with some of the few possible low carb sweeteners out there.
Our new favorite low carb sweetener is monkfruit. What is monkfruit?
Monkfruit (aff link) has become an absolute favorite of ours. We’ve found for us that it causes no digestive upset for anyone in our family.
It’s sweetness is a 1-1 ratio to cane sugar. I do find that in sweets that sometimes I need to up the ratio a bit more though and it be closer to 2-1 ratio (monkfruit to cane sugar). Regardless it is divine and is our absolute favorite right now.
Our second favorite low carb sweetener is Erythritol. What is Erythritol?
Erythritol (aff link) If you’ve been a reader with us for a while erythritol is a natural sweetener that is about 65% less sweet than traditional sugar and has 0 calories.
For that reason and as you’ll see on the chart you do need to use more of it to compensate.
Erythritol is naturally found in some fruit and naturally fermented foods. It is perhaps why it is our favorite sweetener type since its pretty natural in respect to other alternatives out there. Most of our older recipes use erythritol for this reason. I also love that it has a powdered erythritol available for purchase that can be used for frostings like our cream cheese frosting and chocolate frostings.
It isssss slightly common to cause digestive upset in some though so it is something to keep in mind if you are new to sugar alcohols. Our family is a 50/50 some react and some do not. Which is why it’s our second favorite and now why monkfruit is the winner in our household.
erythritol vs xylitol
Xylitol (aff link) is another favorite and one you’ll find in our recipes. It is another natural low carb sweetener. We’ve used it a few times in our recipes and fortunately can be used in replacement of each other all the time.
Xylitol is 100% the same sweetness as traditional sugar and therefore most of the times is a direct 1-1 ratio. This only thing that I find with xylitol is that is sometimes has difficulties ‘melting’ down and if a dessert is not cooked hot or longer enough it can cause a grainy result. So generally I’d avoid this in dishes like our cashew chicken lettuce wraps where it calls for a little bit of sweetness at the end of cooking the dish.
erythritol vs stevia
Stevia (aff link) is another fabulous alternative. It comes in little packets or liquid drops. We prefer the liquid drops for adding to drinks. It is also 0 calories and does not raise blood sugar levels at all. It is harder to substitute stevia for granular substitutes though and can significantly change the outcome when baking.
But for adding to drinks, coffee and tea it is a FANTASTIC replacement. It is great for sweetening in our fat bomb coffee or if you want just a tad bit more sweetness into your batter after tasting it.
Now you have any idea WHAT sugar alcohols are. What does that mean now?
So now you know what sugar alcohols are and the types of sugar alcohols to use in the keto and low carb diet. I think the second biggest question we get is indeed how to calculate that into your carb and net carbs.
Head on over to our What are Net Carbs? if you need some guidance on this. This will help you on how to read a nutrition label and calculate your net carbs. We will also give you some guidance on where to go from there.
If you are here for the low carb sugar alcohol sweetener conversion chart. Here you go ?Â
FAQs
Stevia. Stevia is non-nutritive, meaning it contains zero calories, carbohydrates or other nutrients, which is great news for anyone following a Keto diet.
What is the best keto sweetener for baking without aftertaste? ›
A natural sweetener like Sweet Like Sugar blend incorporates erythritol and stevia to provide a clean, sweet taste without the aftertaste associated with many other sugar substitutes. We at GOOD GOOD recommend it as the best tasting sugar substitute for your recipes.
Is Splenda ok on a low carb diet? ›
The following Splenda Brand Sweetener products are keto-friendly and contain 0g net carbs per serving: Splenda Stevia packets and jar. Splenda Liquid (Sucralose, Stevia, Monk Fruit) Splenda Monk Fruit granulated pouches and jar.
Is stevia ok on a low carb diet? ›
The answer is a resounding yes. Natural stevia leaf extract is a nutritious sweetener, making it an ideal choice for those on a ketogenic diet. In this article, we'll delve into how stevia flavor serves as a keto-friendly natural sweetener, its health advantages, and why it's a staple in our GOOD GOOD products.
What is the best low carb sweetener for baking? ›
Allulose, monk fruit, stevia, and erythritol are all keto sweeteners that taste and bake like sugar, without the negative health impacts. In fact, these low-carb sweeteners (all of which can be found right here at Splenda) have health benefits. You'll feel good about eating your keto cookie.
Why was stevia banned? ›
Though stevia was initially banned in the U.S. because some studies suggested it may be linked to cancer, it's no longer prohibited. In fact, in 2008, stevia was granted GRAS status by the FDA - which stands for "Generally Recognized As Safe."
Which low carb sweetener tastes most like sugar? ›
Allulose. Allulose is nature's sugar replacement. It's a natural rare sugar without the sugar spike! These natural sweeteners taste like sugar, bake like sugar, and replace sugar easily, but have zero calories, zero net carbs, and zero glycemic indexes.
What taste sweet but has no sugar? ›
Cinnamon, nutmeg, ginger, cloves, allspice, mace, cardamom and star anise are commonly associated with sweetness. These spices are often used in baked goods and pair especially well with fruit dishes. Vanilla extract can also make food seem sweeter, perhaps due to its aroma.
What is the healthiest sugar substitute? ›
5 Natural Sweeteners That Are Good for Your Health
- Stevia. Stevia is a very popular low calorie sweetener. ...
- Erythritol. Erythritol is another low calorie sweetener. ...
- Xylitol. Xylitol is a sugar alcohol with a sweetness similar to that of sugar. ...
- Yacon syrup. Yacon syrup is another unique sweetener. ...
- Monk fruit sweetener.
The Drawbacks of Allulose
In addition, some research shows that allulose may promote the growth of certain bacteria associated with poor effects on gut health. In either case, allulose could cause GI symptoms of discomfort, gas or bloating similar to those with other sugar substitutes. Moderation is always the key.
Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Is half and half keto friendly? ›
Is Half And Half Keto Friendly? Yes — plain half-and-half without additives contains just 0.6 grams of carbs per tablespoon, which can easily be worked into a standard ketogenic diet of up to 50 grams of carbs per day.
Can I have co*ke zero on keto? ›
The bottom line. Coca-Cola Zero Sugar, or co*ke Zero, recreates the Classic co*ke flavor without any of the sugar or carbs. It does so by substituting sugar with artificial sweeteners. This means you can drink it without knocking yourself out of ketosis.
Is Truvia OK on low carb diet? ›
Yes, Truvia Calorie-Free Sweetener is keto-friendly. The carbs listed on the label come from erythritol, which passes through the body without being broken down for energy.
When should you not use stevia? ›
People with chronic low blood pressure and those who take blood pressure-lowering medications should speak to a doctor before adding stevia to their diet.
What is the healthiest alternative to sugar? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
What is the best sweetener for keto diet? ›
When it comes to the best overall keto sweetener, erythritol stands out for its versatility and health benefits. Erythritol is a sugar alcohol found naturally in some fruits and fermented foods. Additionally, it has several distinct characteristics: it doesn't affect blood glucose or insulin levels.
Is Truvia carb free? ›
Truvia Calorie-Free Sweetener does not contain usable carbohydrates. The carbs listed on the label come from erythritol, which passes through the body without being broken down for energy.
What are the side effects of using stevia? ›
Possible side effects include nausea, bloating, low blood pressure, and hormone disruption. Stevia is a non-nutritive or zero-calorie sweetener made of steviol glycosides. These are compounds extracted and refined from the leaves of the Stevia rebaudiana plant.
