Maple Syrup And Keto: Is It Allowed?

Maple syrup is a breakfast staple, but is it keto-friendly? Real maple syrup is not keto-friendly as it contains a high number of carbs and sugars. However, there are keto-friendly maple syrup substitutes available and even recipes to make your own at home. These substitutes are usually made with a combination of sweeteners, maple extract, and xanthan gum to create a syrup with a similar taste and consistency to the real thing, but without the carbs and sugars.

How to make keto maple syrup at home

Ingredients

You will need:

• Water
• Xanthan gum
• Granulated sweetener (co: 0,3,4,5>allulose or keto brown sugar)
• Salt
• Maple extract
• Butter extract or vanilla extract

Method

• Whisk together 1/4 cup of water and the xanthan gum in a small bowl. Let the mixture sit for several minutes to thicken.
• In a small saucepan, add the rest of the water, salt, and granulated sweetener. Bring to a simmer over low heat. Once simmering, remove from the heat.
• Whisk the xanthan gum mixture into the warm liquid. Then, add the maple extract and butter or vanilla extract.
• Let the syrup cool completely, then pour it into clean jars for storage.

Tips

• Use a good-quality maple extract for the best flavor.
• Be careful not to let the mixture boil, as it will burn and create a mess.
• The syrup will continue to thicken as it cools and sits in the fridge.
• To store, keep the keto syrup in a sealed container at room temperature for up to 4 weeks or in the refrigerator for up to 6 months.
• You can also freeze the syrup for up to 6 months but be sure to thaw and mix it before using.

Store-bought keto maple syrup options

If you're looking for store-bought keto maple syrup, there are a few options available. Here are some popular choices:

• ChocZero Maple Syrup: This sugar-free syrup is a great option for those following a keto diet. It contains no preservatives and is gluten-free.
• NuNaturals Maple Flavored Syrup: This syrup is another good choice, as it is also free from preservatives and suitable for a keto diet.
• Pyure Organic Flavored Sugar-Free Syrup: This organic syrup is a healthy option with no artificial ingredients.
• Lakanto Flavored Syrup: This syrup is diabetic-friendly, gluten-free, and paleo-friendly, making it a good choice for those on a keto diet or with dietary restrictions.
• Wholesome Yum Zero Sugar Maple Syrup: This natural syrup has no artificial ingredients and is sweetened with monk fruit and allulose. It has a rich flavor and aroma, and customers rave about its taste, although some have reported issues with leakage.

These options provide a variety of choices for those looking for store-bought keto maple syrup. Each product has its unique features and benefits, so you can choose the one that best suits your needs and preferences.

The best sweeteners for keto maple syrup

When following a ketogenic diet, it's important to limit your carb intake and reduce your added sugar consumption to reach a state of ketosis. However, that doesn't mean you have to give up on sweeteners entirely. Here are some of the best keto-friendly sweeteners that can be used to make maple syrup:

• Monk Fruit Sweetener: Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains no calories or carbs, and it's 100-250 times sweeter than regular sugar. Monk fruit extract can be used as a 1:1 substitute for sugar in recipes.
• Erythritol: Erythritol is a type of sugar alcohol that is 80% as sweet as regular sugar but contains just 5% of the calories. It has been shown to help lower blood sugar levels and doesn't usually cause the digestive issues associated with other sugar alcohols. Erythritol can be substituted for sugar in a 1:1.3 ratio in recipes.
• Xylitol: Xylitol is another type of sugar alcohol that is as sweet as sugar but has minimal calories and carbs. The carbs in xylitol don't count as net carbs, as they don't significantly affect blood sugar or insulin levels. Xylitol can be used as a 1:1 substitute for sugar and is commonly used in sugar-free gum, candies, and mints.
• Yacon Syrup: Yacon syrup is derived from the roots of the yacon plant, native to South America. It is rich in fructooligosaccharides (FOS), a type of soluble fiber that the body cannot digest. As a result, yacon syrup has about half the calories of regular sugar and doesn't affect blood sugar levels. However, it is not recommended for cooking as the FOS can break down at high temperatures.
• Stevia: Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is much sweeter than regular sugar, so you'll need far less to achieve the same level of sweetness. Stevia is available in both liquid and powdered forms and can be used in a variety of recipes.
• Allulose: Allulose is a rare sugar that we cannot metabolize, so it tastes just like sugar. It is often blended with monk fruit extract to create a natural sweetener with no bitter aftertaste.

Homemade Keto Maple Syrup

If you're feeling adventurous, you can even make your own keto-friendly maple syrup at home! Here's a simple recipe:

Ingredients:

• Water
• Xanthan gum
• Granulated sweetener of choice (allulose or keto brown sugar substitute)
• Salt
• Maple extract
• Butter extract or vanilla extract (optional)

Directions:

• Whisk together a small amount of water and xanthan gum in a separate bowl and let it thicken.
• In a saucepan, heat the remaining water, salt, and sweetener until simmering.
• Remove from the heat and whisk in the xanthan gum mixture.
• Add the maple extract and optional butter or vanilla extract.
• Let the syrup cool and store it in airtight containers.

How to store keto maple syrup

Storing keto maple syrup is easy, and you can keep it for up to six months.

First, let the syrup cool completely. Then, pour it into clean glass jars or bottles with tight-fitting lids. You can store the syrup at room temperature for up to four weeks, making sure to keep it away from direct light. For longer storage, keep it in the refrigerator, where it will last for up to six months.

If you want to store your keto maple syrup for even longer, you can freeze it. Simply use a freezer-friendly container and store it in the freezer for up to six months. When you're ready to use the frozen syrup, make sure to thaw it completely and mix it well before enjoying.

With proper storage, your keto maple syrup will last for months, so you can always have some on hand to drizzle over your favourite keto-friendly treats!

What to eat keto maple syrup with

There are many keto-friendly maple syrup substitutes available in the market, but you can also make your own at home. Here are some ideas for what to eat keto maple syrup with:

Keto Breakfast Options

Keto maple syrup is a great addition to your breakfast. Here are some breakfast ideas to try it with:

• Keto pancakes
• Keto waffles
• Keto French toast
• Keto oatmeal
• Keto overnight oats
• Keto banana pancakes
• Keto coconut flour cream cheese pancakes
• Keto almond flour pancakes
• Keto granola bars
• Keto pancake mix donuts

Keto Snacks and Desserts

You can also use keto maple syrup on snacks and desserts:

• Keto energy balls
• Keto ice cream
• Keto candy bars
• Keto muffins

Keto Meals

Keto maple syrup can also be used in various keto meals:

• Keto ham glaze
• Keto bacon
• Keto pumpkin muffins
• Keto almond flour cookies
• Keto chicken tenders
• Keto chicken breasts
• Keto biscuits and gravy
• Keto low-carb ham and cheese frittata muffins

Frequently asked questions