Natural Sweeteners For Keto: Flavoring With Sugar Alternatives

Natural keto sugar for flavouring is a topic worth exploring, as it can help those on a keto diet satisfy their sweet tooth without compromising their health goals. The keto diet, known for its high-fat and low-carb approach, requires limiting sugar intake to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. This makes choosing the right sweeteners crucial for those following this diet.

Some natural sweeteners that are suitable for keto include stevia, monk fruit, erythritol, xylitol, and yacon syrup. These options offer varying levels of sweetness and can be used in different ways. For example, stevia is 200-400 times sweeter than sugar and works well in beverages, while monk fruit is heat-stable and can be used in baked goods. Erythritol, a sugar alcohol found naturally in some fruits, is about 60-80% as sweet as sugar and has a cooling effect on the tongue. Xylitol, another sugar alcohol, is as sweet as sugar but with fewer calories and carbs. Yacon syrup, derived from the roots of the yacon plant, is rich in fructooligosaccharides, a type of fibre that the body doesn't fully digest, resulting in fewer calories.

When choosing natural keto sugars for flavouring, it's important to consider their impact on blood sugar levels, taste, and potential side effects. Some of these sweeteners may also have unique properties, such as tooth decay prevention or digestive issues, which can influence their suitability for different individuals.

Natural vs artificial flavours

Natural and artificial flavours are both chemicals used to enhance the taste of food. While natural flavours are essential oils or compounds extracted from natural sources like spices, fruits, vegetables, bark, buds, leaves, meat, seafood, poultry, and dairy products, artificial flavours are chemical mixtures that taste and smell like natural flavours.

Natural flavours are derived from plant or animal sources, whereas artificial flavours are synthesised in a laboratory. However, it is important to note that artificial flavours undergo a more rigorous safety evaluation process than natural flavours.

Natural flavours are often preferred by consumers due to their "natural" origin, but they can be more expensive for food manufacturers. On the other hand, artificial flavours are usually cheaper to produce and can be simpler mixtures than natural flavours.

Both natural and artificial flavours have their advantages and disadvantages. Natural flavours may contain hundreds of compounds that contribute to a more complex taste and smell, while artificial flavours typically focus on the most prevalent compound, resulting in a less nuanced flavour. Additionally, the extraction process for natural flavours can be labour-intensive and environmentally damaging. In contrast, artificial flavours are produced in a controlled laboratory setting with rigorous quality control, making them more efficient and environmentally friendly.

Ultimately, the distinction between natural and artificial flavours does not necessarily indicate a difference in safety, health benefits, or taste preference. The choice between natural and artificial flavours depends on various factors, including cost, consumer preference, and the desired complexity of the flavour profile.

Sugar alcohols

The most commonly used sugar alcohols include xylitol, maltitol, sorbitol, and erythritol. Erythritol is the most well-tolerated, leading to fewer symptoms than the others. It has a glycemic index of 0 and works well in both cooking and baking. Xylitol is also suitable for a ketogenic diet and is commonly found in chewing gum as it may improve oral health and prevent tooth decay.

Plant-based sweeteners

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is part of the sunflower family. It is considered a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is also much sweeter than regular sugar, so less is required to achieve the same level of sweetness. Stevia is available in both liquid and powdered forms and can be used to sweeten everything from drinks to desserts.

Monk Fruit

Monk fruit, also known as "luo han guo" or Siraitia grosvenorii, is a fruit native to China. Its sweetness comes from non-nutritive mogrosides, and depending on the mogroside content, it can be 100-250 times sweeter than sugar. Monk fruit contains no calories or carbs, so it is suitable for a ketogenic diet. Monk fruit can be used anywhere sugar would be used and can be purchased as a liquid, powder, or granulated product.

Yacon Syrup

Yacon syrup is made from the roots of the yacon plant, a tuber widely grown in South America. It is an abundant source of fructooligosaccharides (FOS), a type of fiber that the body cannot digest, meaning it contains fewer calories than table sugar. Yacon syrup has been found to improve insulin resistance and reduce body weight in people with obesity. However, it cannot be used for cooking as high temperatures will break down the FOSs.

Erythritol

Erythritol is a sugar alcohol that occurs naturally in small quantities in fruits and fungi like grapes, melons, and mushrooms. It is about 70-80% as sweet as table sugar but contains only 0.2 calories per gram. Erythritol does not raise blood sugar or insulin levels and is generally recognized as safe by the FDA. It is used in baking and cooking and can be substituted for sugar in various recipes. However, it tends to have a cooling mouthfeel and can cause digestive issues in some people.

Xylitol

Xylitol is another type of sugar alcohol commonly found in products like sugar-free gum, candies, and mints. It is as sweet as sugar but contains no carbohydrates. Xylitol can be easily added to tea, coffee, shakes, or smoothies, and it can also be used in baked goods. However, consuming excessive amounts can lead to laxative effects and stomach discomfort, and it is toxic to dogs even in small amounts.

Liquid sweeteners

• Stevia: Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It has no calories or carbs and is much sweeter than regular sugar. It is available in both liquid and powdered forms and can be used in a variety of applications, from drinks to desserts. However, you will need less stevia than sugar to achieve the same level of sweetness. Stevia has also been shown to have potential health benefits, such as lowering blood sugar levels.
• Sucralose: Sucralose is an artificial sweetener that passes through the body undigested, providing no calories or carbs. It is commonly found in the popular sweetener Splenda, which lacks the bitter taste associated with many other artificial sweeteners. However, Splenda does contain some carbs and calories due to added ingredients. Sucralose is not suitable for baking as it may produce harmful compounds when exposed to high temperatures.
• Monk Fruit: Monk fruit is a natural sweetener extracted from a plant native to southern China. It is 100-250 times sweeter than regular sugar and contains no calories or carbs, making it a great option for keto. Monk fruit also contains antioxidants and may help manage blood sugar levels. However, be sure to check the ingredients label as some products may contain added sugar or other sweeteners.
• Yacon Syrup: Yacon syrup is derived from the roots of the yacon plant, native to South America. It is rich in fructooligosaccharides, a type of soluble fiber that the body cannot digest, resulting in fewer calories than table sugar. Yacon syrup has also been found to help reduce blood sugar and insulin levels. However, it is not suitable for cooking as high temperatures can break down the fructooligosaccharides.

While these liquid sweeteners are generally considered keto-friendly, it is important to remember that they should be consumed in moderation as part of a healthy and balanced keto diet. Additionally, always check the ingredients label to ensure there are no added fillers or sweeteners that may impact your blood sugar levels or kick you out of ketosis.

Granulated sugar alternatives

Caster Sugar

Caster sugar is granulated sugar that has been ground to a finer consistency. It is an excellent substitute for granulated sugar, with a 1:1 ratio. Cakes made with caster sugar may have a slightly finer crumb due to the smaller sugar crystals.

Brown Sugar

Brown sugar can be used as a 1:1 substitute for granulated sugar. It will make baked goods darker, denser, and chewier, with a more caramel or molasses flavour. Light brown sugar is preferable to dark brown sugar as it contains less molasses, resulting in fewer differences.

Turbinado or Demerara Sugar

These raw sugars can be used as a 1:1 replacement for granulated sugar. They have larger sugar crystals and contain some molasses, so they will make baked goods moister and add a subtle molasses flavour. The larger crystals could make baked goods fluffier or denser, depending on the recipe.

Coconut Sugar

Coconut sugar can be used as a 1:1 replacement for granulated sugar, especially in cookies and quick breads. It is drier than brown or granulated sugar, making it ideal for shortbread and snap cookies but less suitable for tender cakes. Baked goods made with coconut sugar may turn out denser and drier.

Powdered Sugar

Use 1 3/4 cups of unsifted powdered sugar (or 2 cups sifted) in place of 1 cup of granulated sugar. This will give baked goods a smoother, denser consistency while maintaining the proper level of sweetness. Powdered sugar is best for moist quick breads and muffins. Avoid using it in recipes that require creaming butter and sugar together, as cookies made with powdered sugar won't bake up as crisp.

Honey

To substitute honey for granulated sugar, use 3/4 cup honey + 1/4 teaspoon baking soda to counteract the acidity of the honey. Then, reduce one of the other liquids in the recipe by 1/4 cup. If no other liquid is present, add 1/4 cup flour instead. Reduce the oven temperature by 25°F as honey caramelizes and burns faster than granulated sugar. Baked goods made with honey may turn out softer and denser.

Molasses

Use 1 1/3 cups molasses (not blackstrap) + 1 teaspoon baking soda in place of 1 cup granulated sugar. Then, reduce one of the other liquids in the recipe by 1/3 cup. If there are no other liquids, add 1/3 cup flour. Reduce the oven temperature by 25°F and be prepared to remove baked goods from the oven early. Molasses will significantly alter the colour and flavour of the recipe. To temper the strong flavour, try a 50/50 mix of molasses and another liquid sweetener.

Maple Syrup

Use 3/4 cup maple syrup + 1/4 teaspoon baking soda in place of 1 cup granulated sugar. Then, reduce one of the other liquids in the recipe by 3 tablespoons, or add 3 tablespoons flour if there are no other liquids. Reduce the oven temperature by 25°F as maple syrup caramelizes at a lower temperature than granulated sugar. Baked goods made with maple syrup may bake faster and will be denser, especially cakes.

Corn Syrup

Use 3/4 cup light corn syrup in place of 1 cup granulated sugar. Then, reduce one of the other liquids in the recipe by 1/4 cup, or add 1/4 cup flour if there are no other liquids. Reduce the oven temperature by 25°F and be prepared to remove baked goods early as they may bake faster. Cookies made with corn syrup will be chewy rather than crispy. Corn syrup is also less sweet than granulated sugar, so the recipe may not be as sweet as intended.

Frequently asked questions