Guide to Keto Sweeteners and Sugar Substitutes

Sugar Substitutes on the Keto Diet

The one thing I missed the most when first starting on the keto diet was dessert!  For me, one of the reasons I can stick to this way of eating is the fact that I can make delicious treats with low-carb sweeteners.

It’s hard to find one sweetener that is a perfect replacement for sugar.  Each sweetener has its own unique properties.  For example, not all sweeteners have the same degree of sweetness as sugar, the same reaction to heat, or taste.  Some sweeteners, like Stevia, come in a liquid format.  Other sweeteners, like Swerve, come in both granulated and powdered versions.

This can make formulating sweet keto recipes a bit challenging. And, it can be hard to get started when you don’t have all of these sweeteners in your pantry.

That’s why I  put together this guide to keto sweeteners and sugar substitutes for you.  You’ll find a low-carb sweetener that agrees with your tastebuds and works in your recipes.

 

Stevia

Stevia sweetener is derived from the leaves of the stevia plant. Stevia plant extracts are dried into a powder or suspended in liquid form.

When you are looking for a stevia product to buy, make sure to read the label for hidden sugars.  Most stevia products contain some additives in order to bulk up the product. So, make sure to look for a stevia without maltodextrin or dextrose — two fillers to avoid on a sugar-free diet.

My favorite powdered stevia is

And a good liquid stevia is

Erythritol

Erythritol is a sugar alcohol naturally found in small amounts in some fruits and fermented foods.  Erythitol is generally tolerated well, although it can cause digestive upset in some people.

Swerve Sweetener

Swerve is a natural sweetener, made from a combination of erythritol and oligosaccharides.  Swerve products are convenient in that they measure cup-for-cup to sugar.

Sucralose

Sucralose is an artificial sweetener that is approximately 600 times sweeter than sugar.

 

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