Keto-Friendly Sweeteners are a big part of our Low Carb Lifestyle Kitchen Pantry. It is very important to have some knowledge of and effects of various Keto Sugar Substitutes. Learn and discover, which ones to use for baking, cooking or sweetening our drinks. The best and the worst to use.
First Published: January 10, 2017
Last Updated: January 30, 2021
As a part of our Kitchen Pantry Collection articles, Sugar sweeteners and Substitutes are added on top of the priorities to learn about.
Erythritol is the second most popular option to use.
For a long time, Erythritol was the base for all of the Keto baking as this was for few years the only and most freely available sweetener.
Erythritol is a sweetener falling into the group of sugar alcohols or polyol.
This favorite sweetener is 60–70% as sweet as sucrose (table sugar) yet it is almost noncaloric, does not affect blood sugar, does not cause tooth decay, and is partially absorbed by the body, excreted in urine and feces.
How does Erythritol taste?
Erythritol on its own has a strong cooling effect, that can be compared to the mint flavor.
This cooling effect is presented only when erythritol is not already dissolved in water, a situation that might be experienced in an erythritol-sweetened frosting, chocolate bar, chewing gum, or hard candy.
The best products I have found so far are the sweeteners which contain the mixture of Stevia and Erythritol together as I already mentioned above.
Once combined the bitterness of stevia and cooling effects of Erythritol is dramatically reduced.
Recipes sweetened with Erythritol and its mixture:
Allulose or Psicose is a low-calorie sweetener that bakes and freezes exactly as normal sugar does.
This New Kid on the blog is a perfect substitute in Low Carb and Keto baking especially if you are Diabetic.
It does not intervene with blood sugar or your insulin levels.
Allulose does not give you bloating, or stomach issues, if eaten in greater amounts, as Erythritol or Xylitol would.
Its sweetness is about 70% sweet compared to the normal sugar, so keep this in mind when using it.
Always add a bit more if you are trying to bake with recipes using normal sugar.
How does Allulose taste?
Allulose substitute is the closest with the taste you can get compared to the normal table sugar.
Deep down it has got a very slight cooling effect, which most people do not taste at all.
The advantage of using Allulose in baking is, that this sweetener adds perfect creaminess and smoothness into the keto goods and therefore is a perfect sweetener to use for making your own Ice Cream of Chocolates.
Monk Fruit is together with Stevia pure and natural sugar of the universe.
Very popular in Asian countries, Monk Fruit has been used first and foremost as a part of Chinese medicine for relieving cough, sore throat, or bronchitis. The pleasant sweet taste was only an additional benefit.
Similar to Stevia, the sweetness gets up to 250 times stronger if compared to sucrose and therefore it is mostly available in a mixture together with other sweeteners.
My first encounter with Monk Fruit
The first time I came into contact with Monk Fruit or Luo Han Guo was when my husband came back from a business trip from China.
During one of his business dinner, he mentioned the diabetes of our daughter. This lead to him being gifted with a bag full of Monk Fruits.
They were big dried bowls, we had no idea what to do with them.
As this was about 10 years ago and I have never even heard of this fruit, I have simply grind it in the coffee grinder and used it few times in our tea.
Years later, I have seen all of the companies popping up with sweeteners, where Monk Fruit is used as a base.
How does Monk Fruit Taste?
I would compare the taste of the dried monk fruit to a mixture of raw sugar, molasses, and cane sugar with a slight aftertaste.
It is a naturally low carb and low-calorie alternative if you need a liquid sweetener.
Something you can compare it to honey but completely colorless.
I use it for baking cookies, where you get a lovely soft texture inside, but still a bit of crunchiness from outside. It is also great to use to sweeten your tea or coffee, make caramel, or add into a sauce.
It does not contain sugar at all and is full of prebiotic fiber, which is very beneficial for our health.
Once you use it, remember, that the sweetness is only about 60% compared to a normal syrup, so a bit more needs to be added.
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Zuzana is the creative force behind this vibrant blog. With passion as a recipe developer, content creator, food writer, movie maker, and photographer, she poured her heart and soul into curating a space brimming with delightful keto and low carb recipes. Join her on this flavorful journey where quick, easy-to-make dishes take center stage, bringing joy and nourishment to your table.