Sugar-Free Syrup: Keto-Friendly Or Not?

Sugar-free syrup is a great option for those on a keto diet. While traditional syrups are loaded with sugar and high-fructose corn syrup, sugar-free options offer a tasty alternative without the health risks. Several brands offer keto-friendly syrups, including ChocZero, Lakanto, and Wholesome Yum, which are sweetened with monk fruit extract and contain minimal net carbs. These syrups are perfect for pouring over keto pancakes and waffles, adding flavour to desserts and baked goods, or even using in sauces and salad dressings. While some sugar-free syrups may have a watery consistency or artificial aftertaste, others boast a thick, rich texture and natural maple flavour that rivals the real thing.

Best sugar-free syrup options for keto

Syrup is a great way to add flavour to your favourite foods, but traditional syrup is loaded with sugar. Luckily, there are now many sugar-free syrup options on the market that are perfect for those following a keto diet. Here are some of the best keto-friendly syrup options:

Lakanto Sugar-Free Maple Syrup

Lakanto Sugar-Free Maple Syrup is a keto-friendly syrup sweetened with monk fruit extract. It has only one net carb per serving, so it's perfect for adding to keto pancakes or flapjacks. The syrup also contains natural citrus extract and trace amounts of vitamin D, potassium, iron, and calcium. However, it should be noted that the syrup has a distinctive coffee flavour and must be refrigerated immediately after opening.

Mrs. Butterworth’s Sugar-Free Syrup

Mrs. Butterworth’s Sugar-Free Syrup is a thick and rich syrup that is low in calories and carbs. It is easily accessible in most grocery stores across the US. The syrup contains no fats or proteins and is GMO and gluten-free, making it a good option for those managing celiac disease or leaky gut. It has received positive reviews for its consistency and lack of artificial taste.

Cary’s Sugar-Free Syrup

Cary’s Sugar-Free Syrup has been around for over 100 years and is known for its tasty syrups. Their sugar-free option is flavoured with sorbitol and sucralose, which may impact blood sugar levels for some people. However, the effect is minimal, and the syrup is still a better option than high-fructose corn syrup. Cary's syrup has the high-fructose syrupy taste of traditional syrup without the toxic ingredients. It is also a low-calorie option for those trying to lose weight.

Choc Zero’s Maple Syrup

Choc Zero’s Maple Syrup is another monk fruit-sweetened syrup. Monk fruit sweetener has an unpleasant aftertaste, but this fades with regular use, and it helps keep blood sugar and insulin levels stable. Choc Zero is one of the thickest sugar-free syrups available and comes in a variety of flavours, including mango, chocolate, vanilla, blueberry, raspberry, and peach.

Pyure Organic Maple Syrup

Pyure Organic Maple Syrup is a sugar-free syrup sweetened with erythritol, a sugar alcohol that has been shown to improve dental health. The syrup also contains organic stevia extract for added flavour. Pyure's syrup has a thick consistency and is a tasty option for weight loss, as it contains no fat or protein.

Wholesome Yum Keto Maple Syrup

Wholesome Yum Keto Maple Syrup is a sugar-free syrup sweetened with monk fruit extract and allulose, a natural sweetener derived from dried fruits. It has been shown to decrease body fat, body fat percentage, and BMI, making it a good option for those looking to lose weight. The syrup is 70% as sweet as table sugar and has a similar taste. However, it should be noted that some individuals may experience negative side effects such as bloating, gas, and nausea.

Sugar-free syrup and heavy cream don't make a drink keto

While sugar-free syrup is keto-friendly, it does not mean that it is carb-free. Each pump of sugar-free syrup contains around 1 net carb and contains an artificial sweetener called sucralose. Heavy cream, on the other hand, is full of fat and also contains sugar and carbs.

For example, a serving of heavy whipping cream has 6.6 grams of carbs. Thus, a drink with sugar-free syrup and heavy cream does not make a drink keto.

If you are looking for keto-friendly drinks, you can try ordering a brewed coffee with heavy cream and one pump of sugar-free syrup. You can also try a keto cinnamon dolce latte, which is an Americano with 3/4 water, a large splash of heavy cream, two pumps of sugar-free cinnamon dolce syrup, and a pinch of ground cinnamon.

Pros and cons of sugar-free syrup brands

Sugar-free syrup is a great option for those on a keto diet or looking to cut down on sugar. These syrups are usually sweetened with sugar substitutes and can come in a variety of flavors. Here are some of the most popular sugar-free syrup brands and their pros and cons:

Lakanto Sugar-Free Maple Syrup

Pros:

• Uses monk fruit extract and erythritol as sweeteners.
• Only contains one net carb per serving.
• Keto, diabetic, paleo, and vegan-friendly.
• Doesn't spike blood sugar levels.

Cons:

• Some find the syrup to be too watery.
• Monk fruit sweetener can taste weird.

Mrs. Butterworth’s Sugar-Free Syrup

Pros:

• Thick, rich, and creamy texture.
• Widely available in grocery stores across the US.
• Doesn't have an artificial sugary taste.

Cons:

Uses artificial sweeteners.

Cary's Sugar-Free Syrup

Pros:

• Low-calorie option for weight loss.
• Contains sodium to help with keto flu.
• Tastes like regular maple syrup.

Cons:

Contains sucralose and sorbitol, which may impact blood sugar levels.

ChocZero's Sugar-Free Maple Syrup

Pros:

• One of the thickest sugar-free syrups available.
• Offers different flavors like mango, chocolate, and vanilla.
• Monk fruit sweetener keeps blood sugar and insulin levels stable.

Cons:

• Must be refrigerated immediately and used within 90 days.
• Monk fruit sweetener has an unpleasant aftertaste for some.

Pyure Organic Maple Syrup

Pros:

• Uses erythritol, a sugar alcohol that improves dental health.
• Organic, non-GMO, MSG-free, keto-friendly, and paleo-friendly.
• Unique taste due to stevia leaf extract.

Cons:

• Highest total carbs and calories among the brands reviewed.
• Fewer servings per bottle.

Wholesome Yum Keto Maple Syrup

Pros:

• Uses monk fruit extract and allulose, a rare sugar that decreases body fat.
• 70% as sweet as table sugar.
• Only 20 calories and 2g net carbs per serving.

Cons:

May cause bloating, gas, and nausea in some individuals.

All-U-Lose Natural Maple Flavored Syrup

Pros:

• Zero net carbs and calories.
• Gluten-free, GMO-free, keto-friendly, and diabetic-friendly.
• Offers a variety of flavors.

Cons:

Some flavors have a bitter aftertaste.

Birch Benders Magic Syrup

Pros:

• Contains monk fruit extract, providing health benefits like improved skin and hair growth.
• Offers affordable pancake and waffle mixes to go with the syrup.

Cons:

Not all their products are keto-friendly.

Sugar-free syrup for Starbucks drinks

Starbucks' sugar-free vanilla syrup is a great option for those who want to sweeten their drinks without the sugar. It has the same true Starbucks flavor that you would find in their stores and can be used to make a variety of beverages, from lattes to iced coffee. The syrup is also versatile enough to be used in smoothies and tea.

However, it is important to note that some customers have reported issues with the expiration date of the product, with a few mentioning that it arrived expired and others stating that the shelf life is only a few months. Therefore, it may be worth checking the expiration date upon delivery.

In addition to Starbucks' sugar-free vanilla syrup, there are other sugar-free syrup options available on the market that can be used to make Starbucks-style drinks at home. For example, ChocZero offers a range of keto-friendly sugar-free syrups, including maple, cinnamon dolce, and vanilla. Wholesome Yum also offers a sugar-free maple syrup that is keto-friendly and has received positive reviews for its taste and consistency.

When choosing a sugar-free syrup, it is important to consider your own dietary needs and taste preferences. Some syrups may use artificial sweeteners like sucralose, while others may be sweetened with natural alternatives like monk fruit extract. Reading the ingredient list and nutrition information can help you make an informed decision about which product is right for you.

Sugar-free syrup recipes

Overview

Sugar-free syrup is a great option for those on a keto diet or seeking to reduce their sugar intake. It can be used in various ways, including drizzling over pancakes and waffles, adding to coffee, or sweetening cocktails and desserts. Here are some recipes and tips for making sugar-free syrup at home.

Ingredients and Variations

The basic ingredients for sugar-free syrup are a sugar substitute and water.

Sweeteners

The choice of sweetener is essential to achieving the desired taste and texture. Here are some common sugar substitutes used in sugar-free syrup recipes:

• Monk Fruit Sweetener: This natural sweetener has no calories or impact on blood sugar. It comes in granulated or powdered form and dissolves well, resulting in a smooth syrup. It may have a slight aftertaste for some people.
• Allulose: A natural sweetener with no calories, no impact on blood sugar, and a taste similar to sugar. It dissolves easily and doesn't cause grittiness in the syrup.
• Erythritol: A sugar alcohol that is commonly used as a sugar substitute. It has a cooling effect and is less sweet than sugar. Erythritol can be granulated or powdered, and it may crystallize in the syrup over time.
• Xylitol: A sugar alcohol that is similar to sugar in sweetness and has a negligible impact on blood sugar. It is the author's third choice due to its slight aftertaste and minimal carbs.
• Stevia: A natural sweetener that is extremely sweet and has no calories. However, some people find the taste unpleasant.

Thickeners

To achieve a thicker consistency, you can add a pinch of xanthan gum or guar gum to the syrup while cooking. These thickeners help give the syrup a more viscous texture.

Simple Sugar-Free Syrup Recipe

Ingredients:

• 1 cup water
• 1 cup sweetener of choice (monk fruit, allulose, erythritol, or xylitol)

Directions:

• Combine water and sweetener in a saucepan.
• Heat the mixture until it comes to a boil, then reduce the heat and simmer, stirring frequently.
• Continue simmering and stirring until the sweetener dissolves completely. The syrup is ready when it becomes clear.
• Allow the syrup to cool completely before using or storing.

Flavor Variations

You can create various flavor variations by adding different ingredients to the basic sugar-free syrup recipe:

• Maple Syrup: Add maple extract to give the syrup a maple flavor.
• Vanilla Syrup: Include vanilla extract or beans for a vanilla twist.
• Fruit Syrups: Simmer and mash keto-friendly fruits (such as berries or peaches) in a saucepan until soft. Strain and discard the solids, then add the fruit puree to the syrup.
• Spiced Syrup: Infuse the syrup with spices like cinnamon sticks, cardamom pods, ginger, or cloves. Add them to the syrup and let it infuse for 2-4 days, then strain out the solids.
• Citrus Syrup: Include citrus zest or peel during the simmering process to add a citrusy note.
• Bourbon Syrup: Add a touch of bourbon to the syrup for a unique flavor.

Storage and Shelf Life

Sugar-free syrup can be stored in an airtight container in the refrigerator for up to 2 months. It may also be frozen for longer-term storage. The syrup should be allowed to cool completely before storing.

Frequently asked questions