Keto-Friendly Brown Sugar Alternatives For Your Sweet Tooth

Brown sugar is a staple in many dishes, but it's not keto-friendly. This is because it is made with a combination of white sugar and molasses, which are high in carbohydrates. A single tablespoon of brown sugar contains about 15 grams of carbs, which can quickly derail your keto progress by causing your blood sugar levels to soar and kicking you out of ketosis. However, there are keto-friendly brown sugar substitutes available that are made with sweeteners low in carbohydrates and free from sugar. These substitutes are perfect for anyone who wants to reduce their carb intake without sacrificing taste or texture.

How to make a brown sugar substitute for keto

Ingredients

To make a keto-friendly brown sugar substitute, you will need the following ingredients:

• Erythritol sweetener (you can use a blend with monk fruit or stevia, or plain erythritol with added stevia or monk fruit extract)
• Molasses (use blackstrap molasses for the best results)
• Caramel extract (optional, but recommended for a classic brown sugar flavor)

Method

• Place the erythritol sweetener in the bowl of a stand mixer (or a large bowl if you are using a hand mixer).
• Put the molasses in a small microwave-safe bowl and heat it gently to liquify. Stir in the caramel extract if you are using it.
• With the mixer on low, slowly drizzle the molasses into the bowl with the erythritol. Keep mixing until the sweetener is a uniform golden brown.
• Transfer your keto brown sugar to an airtight container.

Tips

• If you are using plain erythritol, add a concentrated sweetener like stevia or monk fruit extract to increase the sweetness. Start with 1/4 teaspoon and adjust to taste.
• Blackstrap molasses is surprisingly low in carbs, but regular molasses will also work.
• This brown sugar substitute will keep for at least a month stored in an airtight container on the counter.

Benefits of a Keto Brown Sugar Substitute

A keto brown sugar substitute allows you to enjoy sweet treats while sticking to your low-carb diet. It has a similar taste and texture to regular brown sugar but with minimal to zero net carbs and calories. It also has a minimal impact on blood sugar levels, making it a good option for diabetics.

Commercially available brown sugar substitutes for keto

There are several keto-friendly brown sugar substitutes available on the market. These products are designed to mimic the taste and texture of regular brown sugar while adhering to the low-carbohydrate and sugar-free principles of the ketogenic diet. Here are some popular options:

• Pyure Organic Brown Sweetener: This product is a blend of organic stevia leaf extract and organic erythritol, resulting in a sweetener with zero calories, zero net carbs, and a zero glycemic index. It has the same caramel-like taste and texture as traditional brown sugar, making it a perfect substitute in coffee, tea, oatmeal, and baked goods.
• Lakanto Brown Monk Fruit Sweetener: Lakanto's brown sugar substitute is a blend of monk fruit sweetener and erythritol, providing a 1:1 replacement for brown sugar. It contains zero net carbs and zero calories, making it suitable for various diets, including ketogenic, diabetic, paleo, and vegan.
• Swerve Ultimate Sugar Replacement Sweetener: Swerve offers a brown sugar substitute that is keto-friendly, zero-calorie, zero-sugar, and non-glycemic. It can be used as a 1:1 replacement for brown sugar in various recipes, including baking and sweetening beverages.
• Truvia Sweet Complete Brown Calorie-Free Sweetener: This product is a blend of stevia leaf and erythritol, providing a natural brown sugar substitute. It is calorie-free and suitable for keto and other low-carb diets.
• SPLENDA Magic Baker Brown: This is a plant-based baking blend that combines stevia, erythritol, and allulose. It is a zero-calorie, keto-friendly option that can be used as a sugar replacement in various recipes.
• Wholesome Yum Besti Natural Brown Sugar Substitute: This brown sugar substitute is a blend of monk fruit sweetener and allulose, with no erythritol. It is keto-friendly, zero-carb, zero-calorie, sugar-free, and has no aftertaste.
• Golden Monk Fruit Sweetener: This sweetener is a 1:1 brown sugar substitute with zero net carbs, no aftertaste, and keto-friendly. It is vegetarian, non-GMO, and can be used for baking and other culinary applications.

These commercially available brown sugar substitutes offer convenience and peace of mind for those following a keto diet or simply looking to reduce their carbohydrate and sugar intake. They provide a way to satisfy your sweet tooth without compromising taste or dietary goals.

Benefits of keto brown sugar substitutes

Keto-friendly brown sugar alternatives are a great way to satisfy your sweet tooth while keeping your carbohydrate intake low. They are typically made with sweeteners low in carbohydrates and free from sugar, so you can enjoy the taste of brown sugar without compromising your dietary goals. Here are some of the benefits of using keto brown sugar substitutes:

Low Carbohydrate Content

Unlike traditional brown sugar, which is high in carbohydrates, keto brown sugar substitutes contain minimal to zero net carbs. This makes them a perfect alternative for individuals following a ketogenic or low-carb diet, as they can enjoy the sweet taste of brown sugar without derailing their keto progress.

Blood Sugar Management

Keto brown sugar alternatives have a minimal impact on blood sugar levels. The absence of sugars and the use of sugar alcohols or natural sweeteners with low glycemic indexes help prevent spikes in blood sugar. This is especially beneficial for diabetics or anyone watching their carb intake.

Calorie-Free or Low-Calorie

Many keto brown sugar substitutes are either calorie-free or extremely low in calories. This makes them a great choice for individuals aiming to manage their calorie intake while still enjoying sweet treats. Traditional sugar can contribute to tooth decay, whereas keto brown sugar replacements, particularly those containing sugar alcohols like xylitol and erythritol, have been shown to be less detrimental to dental health.

Taste and Texture

Keto brown sugar substitutes are designed to mimic the taste and texture of regular brown sugar. They provide the same rich, caramel-like flavor and moist texture that brown sugar is known for. Whether you're baking cookies, cakes, or making a savory glaze, keto brown sugar substitutes allow you to create extraordinary delights without compromising on taste or your dietary goals.

Versatility

Keto brown sugar substitutes are incredibly versatile. You can use them in a variety of culinary creations, from baking cookies and cakes to sweetening your coffee, tea, or cocktails. They can also be used in savory dishes, such as barbecue sauces, marinades, and glazes, adding a hint of sweetness to your favorite recipes.

How to use keto brown sugar substitutes in baking

Keto-friendly brown sugar substitutes are a great way to enjoy the taste of brown sugar without the carbs and sugar content. When baking with these substitutes, there are a few things to keep in mind to ensure the best results.

First, it is important to choose the right substitute for your needs. There are a variety of keto brown sugar substitutes available, including store-bought options like Sukrin Gold, Truvia Brown Sugar Blend, and Swerve Brown, as well as DIY recipes that use a combination of erythritol, maple extract, and stevia glycerite.

When substituting keto brown sugar in a recipe, it is generally a 1:1 replacement for regular brown sugar. However, it is important to taste the substitute first to ensure it is sweet enough for your preferences. If it is not sweet enough, you can add additional sweetener or adjust the amount used in the recipe.

The type of sugar you use in baking can make a big difference in the final product. For example, cookies typically need a mix of white and brown sugar to achieve crisp edges and a soft centre. Quick breads, on the other hand, usually use only brown sugar, which gives them an extra moist texture.

When using a keto brown sugar substitute in baking, it is important to consider the other ingredients in the recipe. For example, if the recipe calls for melted chocolate, be sure to use a sugar substitute that is heat stable and will not affect the texture of the chocolate.

Additionally, when substituting keto brown sugar in a recipe, you may need to adjust the amount of liquid in the recipe. Keto brown sugar substitutes can sometimes be drier than regular brown sugar, so you may need to add a small amount of additional liquid to the recipe to compensate.

When measuring keto brown sugar substitutes, it is best to use a scale for accuracy. However, if you don't have a scale, use the spoon and level method to measure the substitute. This involves spooning the substitute into a measuring cup and then levelling it off with a knife to ensure an accurate measurement.

Finally, when storing baked goods made with keto brown sugar substitutes, it is important to keep them in an airtight container. This will help to maintain their freshness and texture.

How to store keto brown sugar substitutes

Storing keto brown sugar substitutes is similar to storing traditional brown sugar. It can be kept in a sealed container for at least six months. To extend its shelf life, you can store it in the freezer, ensuring it is well-sealed and away from fragrant foods.

Some recipes for keto brown sugar substitutes may have different storage requirements, so it is always good to check the specific instructions for the recipe you are using. For example, one recipe for a keto brown sugar substitute recommends storing it in an airtight container on the counter for up to a month.

Frequently asked questions