Powdered Sugar On Keto: Friend Or Foe?

Powdered sugar is a common ingredient in baking and desserts, but is it keto-friendly? Traditional powdered sugar, also known as confectioner's sugar or icing sugar, is made from sugar and cornstarch, which are high in carbohydrates and calories. This makes it unsuitable for a keto diet, which typically limits carbohydrate intake to stay in ketosis. However, there are alternative powdered sugar products and recipes that are keto-friendly. These substitutes are made without cornstarch and sugar, and instead use sweeteners like erythritol, monk fruit, and xylitol, which are low-carb and calorie-free. They can be easily made at home by blending granulated keto sweeteners into a fluffy powder, providing a tasty and healthy option for keto dieters.

Powdered sugar substitutes

Powdered sugar is a common ingredient in baking and desserts, but it's not always the best option for those following a keto diet. Luckily, there are several keto-friendly substitutes available that can provide a similar taste and texture without the carbs and calories. Here are some powdered sugar substitutes to consider:

Erythritol

Erythritol is a popular keto-friendly sweetener that can be easily blended or ground into a fluffy, powdered consistency. It has zero calories, zero net carbs, and does not affect blood sugar levels, making it a suitable replacement for powdered sugar in baked goods, beverages, and more. Erythritol is also generally well-tolerated and gentle on the stomach, so it's a good option for those with digestive issues.

Monk Fruit Sweetener

Monk fruit sweetener is another great option for a keto-friendly powdered sugar substitute. It has a pleasant taste and is also zero-calorie and zero-carb. Monk fruit sweetener blends well with other sweeteners like erythritol and allulose, and it can be used in a variety of recipes, including frostings, sauces, and baked goods.

Allulose

Allulose is a rare type of sugar that is not metabolized by the body, so it doesn't affect insulin levels and has zero calories and zero net carbs. It tastes, bakes, browns, and dissolves just like powdered sugar, making it a perfect substitute in frostings, sauces, glazes, and more. Allulose is also non-GMO, which is an important factor for some consumers.

Xylitol

Xylitol is a sugar alcohol and keto-friendly sweetener that can be used as a powdered sugar substitute. It has zero calories and is safe for humans, but it is important to note that xylitol is extremely dangerous to dogs, so it should be kept out of their reach.

Stevia

Stevia is a natural, plant-based sweetener that can also be used as a powdered sugar substitute. It has zero calories and is suitable for keto and diabetic diets. Stevia has a strong sweetening power, so a small amount goes a long way. It can be used in various recipes, including frostings, glazes, and low-carb cheese cakes.

When substituting these sweeteners for powdered sugar, it's important to note that they may not have the same sweetness level as powdered sugar. For example, allulose is only 70% as sweet as sugar, so you may need to use more of it to achieve the desired level of sweetness.

Keto-friendly sweeteners

Erythritol

Erythritol is a sugar alcohol with a similar structure to sugar. It is typically created by fermenting glucose from wheat or corn starch, resulting in a fine white powder or granules. Erythritol is not entirely calorie-free, containing 0.24 calories per gram compared to 4 calories per gram of table sugar. It has been found to have no impact on blood sugar levels and may even improve blood vessel function in people with type 2 diabetes. Erythritol is also more effective in fighting dental plaque and caries than xylitol and sorbitol.

Stevia

Stevia is a natural sweetener derived from the stevia plant, which is approximately 200 to 300 times sweeter than sugar. It has gained popularity in recent years and is widely available. It has been linked to lower blood sugar levels and may help reduce blood pressure. However, some people may find that stevia has an aftertaste, and it is not recommended for use in chocolate recipes as it can cause a delayed and unpleasant flavor.

Monk Fruit

Monk fruit is a natural sweetener extracted from the monk fruit plant, native to Southeast Asia. It is about 150 to 200 times sweeter than sugar and contains no calories. Monk fruit is also rich in antioxidants. However, it can be expensive and challenging to find. Additionally, it may need to be mixed with other sweeteners for baking.

Xylitol

Xylitol is another sugar alcohol that is as sweet as regular sugar but contains two-thirds of the calories. It has been found to contribute to a reduction in body weight, blood sugar, and serum insulin concentration in diabetic rats. However, xylitol may cause digestive issues and is toxic to pets.

Allulose

Allulose is a rare natural sugar that is similar to sugar in taste and baking properties but has zero calories, net carbs, and glycemic index. It has been found to reduce insulin and blood sugar levels and may have antioxidant and blood lipid-lowering properties. However, the long-term effects of allulose consumption are not yet known.

Tagatose

Tagatose is a simple sugar that is naturally found in dairy, fruits, and cacao. It is 92% as sweet as table sugar with only 38% of the calories. Tagatose has a mild cooling effect and can caramelize like sugar. It has been found to improve cholesterol levels, blood sugar regulation, and gut health. However, it is more expensive and less commonly used than other keto-friendly sweeteners.

Making keto powdered sugar

Keto powdered sugar is a low-carb version of generic powdered sugar. It is sugar-free, calorie-free, and contains zero carbs. The carbs in normal powdered sugar are 25 grams per two tablespoons! This low-carb alternative can be used in any recipe that calls for powdered sugar and has the exact same taste and texture.

Ingredients

All you need is a granulated keto sweetener such as erythritol, monk fruit, or xylitol. You can also use stevia or a blend of sweeteners.

Equipment

You will need a food processor or a high-speed blender to blend the sweetener until it becomes fluffy. A coffee grinder will also work.

Instructions

• Add your chosen sweetener to the blender or food processor.
• Blend for 30 seconds or pulse until a fluffy, powdered consistency is achieved.
• Transfer to a sealable container or jar.
• Store in a cool, dry place, away from direct sunlight. Do not freeze.

Your keto powdered sugar is now ready to use! You can use it for frostings, cheesecakes, sprinkled over desserts, and more.

Keto baking products

The keto diet is based on keeping total net carb consumption low, so certain desserts and recipes are deemed keto-friendly because they contain extremely low net carbs. To align with the limited carb count of a keto diet, both flour and sugar typically need to be swapped in a recipe for a baked good to be keto-friendly.

Ingredients

There are a few alternative flours that can be used in keto baking, including:

• Keto Wheat Flour: This flour can be swapped 1:1 for traditional all-purpose flour in any recipe. It has just 4g net carbs per serving, making it a great option for keto baked goods.
• Almond flour: Almond flour lends a delicate, tender texture and a rich, buttery flavor to baked goods. However, it can't be substituted 1:1 for all-purpose flour as it's made from nuts, not wheat.
• Coconut flour: Coconut flour has a very slight coconut taste that works in both sweet and savory goods. It absorbs more liquid than regular wheat flour, so recipes need to be specifically formulated for coconut flour.

In addition to flour, there are a number of other keto-friendly ingredients that can be used in baking, such as:

• Sweeteners: Granulated Swerve Sweetener, Pure Granulated Erythritol, Allulose, and Confectioners Swerve are all popular keto-friendly sweeteners.
• Chocolate Chips: Lily’s Sugar-Free Dark Chocolate Chips and Lakanto Chocolate Chips are both keto-friendly options.
• Fair Trade Unsweetened Cocoa Powder: This is a great ingredient to have on hand for keto baking.
• Vanilla Extract: Simply Organic’s pure vanilla extract is a good option as it doesn’t contain sugar.
• Collagen Peptides: Adding a scoop of collagen peptides to your morning coffee can provide soft tissue benefits and is also a great addition to keto baking recipes.
• Gelatin: Gelatin is great for making homemade low-carb jello and is an important ingredient in recipes like fluffy and firm keto marshmallows.
• Pork Rinds: Crushed pork rinds can be used in cheesecake crusts and as a substitute for carb-filled cereal in keto-friendly cereal mixes.
• Avocado Oil: Avocado oil is a great cooking oil for keto baking as it has a high smoke point and a neutral flavor.
• Baking Soda and Baking Powder: These are essential ingredients for keto baking, and it's important to use fresh baking soda and baking powder for the best results.
• Parchment Paper: Parchment paper is a must-have for keto baking, making it easier to bake goods like cookies and pizzas.

Tips for Keto Baking

• If you're using Keto Wheat Flour, stick with soft or moist baked goods rather than hard or crunchy ones, as this flour doesn't yield a crisp texture.
• When baking chocolatey treats, use sugar-free chocolate to keep the net carb count low.
• Pancakes are a great place to start if you're new to keto baking as they are foolproof and can be dressed up with keto-friendly toppings like whipped cream and sugar-free jam.
• Keep in mind that keto baking will yield different results compared to conventional baking, so be open to new possibilities and outcomes.

Keto-Friendly Recipes

There are a variety of keto-friendly recipes that you can try, including:

• Keto-Friendly Pizza Crust: This pizza crust is made with Keto Wheat Flour and has only 4g net carb per slice, making it a great low-carb dinner option.
• Almond Brownies: These brownies are made with almond flour and a baking sugar alternative, resulting in a tender texture and decadent taste without any strange aftertaste.
• Keto-Friendly Parmesan-Chive Muffins: These egg-based muffins are a hearty and fulfilling low-carb breakfast or snack, with just 2g net carbs per muffin.
• Keto-Friendly Cinnamon Rolls: With just 7g net carbs per serving, these sweet spirals are a fantastic treat for those following a keto diet.

Sugar alternatives

Erythritol

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons, and mushrooms. It is generally recognised as safe by the FDA and is only partially absorbed and digested by the intestinal tract. It has a negligible amount of calories and carbs and does not raise blood sugar or insulin levels. It may even help to lower blood sugar. It is easy to use in recipes and may prevent dental plaque and cavities compared to other sweeteners. However, it doesn't have the same mouthfeel as sugar and can cause digestive issues in some people.

Monk Fruit

Monk fruit is a natural sweetener extracted from a plant native to southern China. It contains no calories or carbs and is much sweeter than regular sugar, so a little goes a long way. It has a better taste profile than stevia and is often mixed with erythritol to improve its performance in cooking. It is more expensive than other sweeteners, but blends are available that are more cost-effective.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is considered nonnutritive, meaning it contains little to no calories or carbs. It is much sweeter than regular sugar, so less is needed in recipes. It is available in liquid and powdered form and can be used to sweeten drinks and desserts. However, it doesn't taste like sugar and many people find it has a bitter aftertaste.

Xylitol

Xylitol is another sugar alcohol that is commonly found in products like sugar-free gum, candies, and mints. It is as sweet as sugar but contains fewer calories and carbs. The carbs in xylitol don't raise blood sugar or insulin levels to the same extent as sugar, so it is a good option for people with diabetes. It can be easily added to tea, coffee, shakes, or smoothies. However, it tends to absorb moisture and increase dryness in baked goods, so extra liquid may be needed in the recipe. Xylitol is highly toxic to dogs and other pets, so keep it out of their reach.

Allulose

Allulose is a rare sugar that occurs naturally in only a few foods, such as wheat, raisins, and figs. The body isn't able to metabolise it, so it passes into the urine without being absorbed, contributing negligible carbs and calories. It reportedly tastes like sugar and doesn't seem to cause digestive issues when consumed in small amounts. However, large doses may cause digestive issues. It is also more expensive than other sweeteners and isn't widely available.

Frequently asked questions