Brown Sugar And Keto: What's The Verdict?

Brown sugar is made from sugar cane or sugar beet, with the addition of molasses. This is what gives it its brown colour and distinctive flavour. It is commonly used in baking and in savoury dishes such as meatloaf and barbecue sauce.

However, brown sugar is not considered keto-friendly due to its high carbohydrate content. A typical serving of brown sugar contains 24 grams of carbohydrates, which can kick the body out of ketosis and cause a spike in insulin levels.

There are alternative sweeteners available that can be used as a substitute for brown sugar in keto diets, such as Sukrin Gold, Truvia Brown Sugar Blend, and Swerve Brown Sugar Substitute. These products are made from ingredients such as erythritol, stevia, and monk fruit, and have a low carbohydrate content.

Brown sugar is not keto-friendly due to its high carb content

Brown sugar is made by adding molasses to traditionally refined white sugar. The amount of molasses in brown sugar determines whether it is dark or light brown sugar. The darker the brown sugar, the more molasses it contains.

A typical serving of brown sugar is two tablespoons, which contain 96 calories, zero grams of fat, zero grams of protein, and 24 grams of carbs and sugar. As you can see, the carb count is very high, and that's just for two tablespoons. This is why brown sugar is not keto-friendly.

If you are following a ketogenic diet, it is best to avoid brown sugar altogether. However, if you really want to include it in your diet, there are a couple of options. You can follow the targeted keto diet (TKD), which allows for an additional 20-50 grams of carbs around your workout window. Or you can try the cyclical ketogenic diet (CKD), which involves following a traditional keto diet for most of the week and then having one or two days of carb backloading, where you consume up to 400-600 grams of carbs to refill your muscle glycogen. On these carb backloading days, you could include brown sugar in your diet.

Even though brown sugar is not keto-friendly, there are some low-carb brown sugar substitutes that you can use. These include Sukrin Gold Brown Sugar Alternative, Truvia Brown Sugar Blend, and DIY brown sugar substitutes made with ingredients like erythritol, maple extract, and stevia glycerite. These substitutes can provide the same taste and texture as brown sugar without kicking you out of ketosis.

There are several keto-friendly brown sugar substitutes available

Keto-Friendly Brown Sugar Substitutes

Brown sugar is made by adding molasses to traditionally refined white sugar. The brown sugar substitutes listed below are suitable for those following a keto diet.

Sukrin Gold Brown Sugar Alternative

Sukrin Gold is made from erythritol, a sugar alcohol with a low-carb content, malt, and stevia. It has the same flavour, aroma, and texture as brown sugar, but without the negative impact on blood sugar. It is also gluten-free and low-calorie.

Truvia Brown Sugar Blend

Truvia Brown Sugar Blend is made from Truvia Natural Sweetener (stevia leaf extract and erythritol), a small amount of regular sugar, and molasses. While the sugar content is low, it still needs to be counted towards your daily carb intake.

DIY Brown Sugar Substitute

You can make your own brown sugar substitute at home with the following ingredients:

• One cup of granulated erythritol
• One teaspoon of maple extract
• One teaspoon of stevia glycerite (optional)

Brown Erythritol

Brown erythritol is another brown sugar alternative that is harder to find and may need to be purchased online. It has zero calories, fat, protein, and net carbs.

Lakanto Brown Monk Fruit Sweetener with Erythritol

A zero-calorie, vegan, keto-friendly brown sugar substitute with zero net carbs and gluten-free.

Swerve Ultimate Sugar Replacement Sweetener, Brown Sugar Substitute

A zero-calorie, keto-friendly, zero-sugar, gluten-free brown sugar substitute.

Wholesome Yum Besti Natural Brown Sugar Substitute

A brown sugar substitute made with monk fruit sweetener and allulose (no erythritol). It is keto-friendly, non-GMO, zero-carb, zero-calorie, sugar-free, and has no aftertaste.

You can make your own keto-friendly brown sugar substitute at home

If you're on a keto diet, you may be wondering if brown sugar is allowed. Unfortunately, brown sugar is not keto-friendly. It is a high-carb food, just like regular white sugar, and will kick you out of ketosis.

However, if you're craving something sweet, you can make your own keto-friendly brown sugar substitute at home with just a few simple ingredients:

• One cup of granulated erythritol
• One teaspoon of your favourite maple extract
• One teaspoon of stevia glycerite (optional, but this helps to maintain the soft texture of regular brown sugar and boosts the sweetness)

Simply combine all the ingredients in a food processor and blend thoroughly. This recipe contains zero calories and zero carbs, making it perfect for a low-carb or ketogenic diet.

You can also experiment with other ingredients, such as allulose or monk fruit sweetener, to find the perfect substitute that suits your taste preferences.

So, if you're looking to satisfy your sweet tooth while staying on track with your keto diet, give this DIY brown sugar substitute a try!

Blackstrap molasses is high in magnesium and can be allowable in very small doses on the keto diet

Brown sugar is not keto-friendly. It is a high-carb food, containing 24 grams of carbs per serving, which will kick you out of ketosis.

However, blackstrap molasses, a byproduct of the refining process for white sugar, is high in magnesium and can be allowable in very small doses on the keto diet. It also contains other vitamins and minerals such as vitamin B3, vitamin B6, niacin, riboflavin, thiamine, calcium, manganese, potassium, copper, iron, and phosphorus.

While blackstrap molasses is not a zero-carb sweetener, its mineral content could make it allowable in very small amounts on the keto diet. It should be noted that it is not a one-to-one substitute for sugar and may add a different flavor to recipes. It is best to look for recipes that specifically call for blackstrap molasses to ensure the desired outcome.

It is important to remember that consuming sugar, including brown sugar, is not conducive to weight loss, brain health, or staying in ketosis.

Coconut sugar has the lowest impact on blood sugar but most keto experts recommend leaving it out

Coconut sugar is derived from the coconut palm tree and is often touted as being more nutritious and having a lower glycemic index than table sugar. It is a popular sweetener in many vegan diets as it is plant-based and minimally processed.

Coconut sugar retains many nutrients found in the coconut palm, including iron, zinc, calcium, potassium, and the soluble fiber inulin. These nutrients can support the body in numerous ways, but the amount of coconut sugar required to provide a measurable benefit would be extremely high. For example, coconut sugar can help raise blood glucose levels and prevent hypoglycemia.

However, despite its lower glycemic index and additional nutrients, coconut sugar is still very high in calories and has a high sugar content. As such, most keto experts recommend leaving it out.

While coconut sugar may be a slightly better option than regular table sugar, it is still not a healthy choice and is likely to have similar adverse effects as other added sugars if consumed in excess.

Frequently asked questions