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
Monk Fruit
It's significantly sweeter than sugar, requiring less quantity to achieve the desired sweetness. Monk fruit is perfect for those seeking a natural sweetener without the bitter aftertaste occasionally associated with other sugar alternatives like saccharin.
What artificial sweeteners are keto-friendly? ›
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.
What is the best keto sweetener for coffee? ›
Stevia is one of the best keto-friendly sweeteners for coffee, as it is minimally processed and brings several health benefits alongside the delicious taste.
Does erythritol count as carbs? ›
Generally speaking, half of the carbs from sugar alcohols can be subtracted from the total carbs listed on the nutrition label. Erythritol is an exception. If it's the only sugar alcohol in the ingredients list, its carbs can be completely subtracted from the total carbs.
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 sugar substitute tastes most like sugar without aftertaste? ›
Like the sugar alcohols xylitol and inulin, erythritol has a sweet flavor that closely resembles table sugar (sucrose), without the bitter aftertaste found in other sugar substitutes such as saccharin, sucralose (Splenda), and aspartame (NutraSweet).
What is the best artificial sweetener without aftertaste? ›
Best Sugar Substitute Without Aftertaste: Erythritol
Erythritol, a key ingredient in our GOOD GOOD products, stands out as the best sugar substitute (especially given that it doesn't have an aftertaste).
How do you sweeten coffee without carbs? ›
Sweeteners like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can easily fit into a low carb or ketogenic diet.
What can I put in my coffee that's keto? ›
Easy Keto Coffee Recipe
Most keto coffee recipes are based on Asprey's original bulletproof coffee recipe: Combine a cup of hot coffee (decaf is fine), 1-2 teaspoons of MCT oil, and 1-2 tablespoons of grass-fed butter or ghee. Blend for 30 seconds so the MCT oil and coffee will combine.
Does monkfruit sweetener have carbs? ›
Monk fruit extract is 150 to 200 times sweeter than sugar. The extract contains zero calories, zero carbohydrates, zero sodium, and zero fat. This makes it a popular sweetener alternative for manufacturers who make low-calorie products and for the consumers who eat them.
Examples include fruit and vegetable skins, brown rice, and grains. Because fiber isn't digested, under the “net carbs” approach it can be subtracted from the total carb count in a food. Occasionally, you can even find a food with zero net carbs. This means the fiber content “cancels out” all the other carbs.
How many carbs a day to lose weight? ›
Losing weight requires you to burn more calories than you consume. Experts say you should aim to burn 500 calories more than what you eat each day. As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight.
Which natural sweetener has the least aftertaste? ›
Allulose is a favorable natural sweetener because it has a remarkably similar flavor to sugar, without any funky after taste. It's also about 70% as sweet as table sugar, so serves as a pretty simple sugar substitute, that you can trade spoon for spoon, while tapering your sweet tooth.
What is the best tasting keto sugar substitute? ›
1. Stevia. Stevia is non-nutritive, meaning it contains zero calories, carbohydrates or other nutrients, which is great news for anyone following a Keto diet. Depending on the variety of stevia, the active compounds can be 30-150 times sweeter than sugar, meaning a little goes a long way.
Does stevia have an aftertaste in baking? ›
Cook with it.
It's best to check the package before you measure out sweetener, as each brand has its own sugar-to-stevia ratio. If you use too much, it can cause a bitter aftertaste.
Which has less of an aftertaste stevia or splenda? ›
Splenda is often favored for its sugar-like taste, with minimal to no aftertaste, making it a popular choice for those seeking a sweetener that closely mimics the flavor of sugar. On the other hand, stevia tastes bad to a lot of people.
