Best Keto Sugars For Baking Delicious Treats

The keto diet requires followers to give up sugar, honey, and maple syrup. Luckily, there are plenty of keto-friendly sugar substitutes available that can be used in baking. These include natural sweeteners such as stevia, monk fruit, and erythritol, as well as sugar alcohols like xylitol and allulose. When choosing a keto sweetener, it's important to consider factors such as taste, sweetness level, and how it behaves during baking. Some sweeteners may have an aftertaste or cause digestive issues, so it's worth experimenting to find the best option for your needs.

Erythritol: a sugar alcohol with zero impact on blood sugar

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Monk fruit: a natural sweetener with no calories

Monk fruit is a natural sweetener that is perfect for keto baking. It is a green gourd grown in Southeast Asia, particularly in southern China and Thailand. It has been used in Eastern medicine for centuries and is known for its health benefits.

Monk fruit is an excellent alternative to sugar for people on a keto diet because it contains zero calories and zero carbs. It is also incredibly sweet, about 100 to 250 times sweeter than regular sugar, which means a little goes a long way. This makes it perfect for sweetening tea, coffee, smoothies, and baked goods.

Monk fruit is also known for its health benefits. It contains compounds called mogrosides, which are antioxidants that can help manage inflammation and potentially have anti-cancer properties. Monk fruit has also been shown to help fight infection, reduce the risk of diabetes, and aid in weight loss.

When purchasing monk fruit, it is important to check the ingredients list as some products may contain added sugars or other sweeteners that can affect the calorie and carb count. Pure monk fruit is the best option for those on a keto diet.

Some popular brands of monk fruit sweetener include:

• Lakanto Monkfruit Sweetener
• Monk Fruit in the Raw Sweetener
• ZenSweet Monk Fruit Sweetener
• Smart138 Monk Drops
• Purisure Monk Fruit Extract

Xylitol: a natural sweetener with antibacterial properties

Xylitol is a natural sweetener that resembles sugar in taste and texture but without the aftertaste. It is often used in small quantities in desserts and beverages, such as coffee, as higher doses may cause gastrointestinal upset. Xylitol is also known for its antibacterial properties and has been used in medicine to control middle ear infections. It is commonly found in sugar-free gum as it helps prevent tooth decay.

Xylitol is keto-friendly and has a low impact on blood sugar levels. However, it does contain some calories, so it should be consumed in moderation. It is also important to note that xylitol is toxic to dogs, so it is crucial to keep any food containing xylitol out of their reach.

Xylitol is derived from plant material through a process of extracting a compound called xylan and then subjecting it to bacterial or fungal fermentation. It is commonly found in small amounts in certain foods, such as strawberries and pumpkins, and has been used in processed items like toothpaste and chewing gum for decades.

Xylitol has a pronounced cooling effect in the mouth, which some people may find stronger than other sugar alcohol sweeteners. It does not caramelize and may crystallize when heated, making it less useful for baking than some other keto-friendly sweeteners.

When baking with xylitol, it is important to start with a small amount and adjust to your desired level of sweetness. It is also worth noting that xylitol is sweeter than sugar, so you will need less of it to achieve the same level of sweetness.

In summary, xylitol is a natural sweetener with a close resemblance to sugar in terms of taste and texture. It has the added benefit of being antibacterial and is keto-friendly when consumed in moderation. However, it should be used sparingly in baking due to its cooling effect and tendency to crystallize, and it should be kept out of the reach of pets due to its toxicity to dogs.

Stevia: a natural, plant-based sweetener with a unique aftertaste

Stevia is a natural sweetener, extracted from the leaf of the stevia plant, a bushy shrub native to Paraguay and Brazil and largely grown in Japan and China. It has been used as a sweetener in South America for centuries, if not millennia. With a sweetness 150-300 times that of sugar, a little stevia goes a long way.

Benefits of Stevia

Stevia is a zero-calorie, zero-carb sweetener with a glycemic index of 0, meaning it has no impact on blood sugar levels. It also contains magnesium, zinc, potassium, and vitamin B3. Its intense sweetness means that much less of it is required than sugar, making it an economical choice.

Using Stevia in Baking

Stevia is not typically used as a cup-for-cup replacement for sugar in baking, as this can affect the volume and texture of the final product. Instead, it is often used in conjunction with sugar alcohol-based sweeteners to enhance their flavour. It is also available in liquid form, which some people find has less bitterness than the powdered version. Liquid stevia drops are available in a variety of flavours, which can help to mask any bitterness.

When baking with stevia, it is important to use it sparingly and blend it with other sweeteners to avoid an intense aftertaste. Some people find that stevia has a bitter, licorice-like, or aniseed aftertaste. However, when used in small amounts or blended with other sweeteners, stevia can be a fantastic sugar substitute for low-carb baking.

Stevia Products

Stevia is available in powdered extract, liquid extract, and various blends (e.g. with erythritol) that help to reduce the aftertaste. Some popular brands of stevia include Truvia and Stevia in the Raw.

Allulose: a rare sugar that tastes and acts like sugar

Allulose is a rare sugar that occurs naturally in some fruits, including jackfruit and raisins, and other edible substances such as wheat, figs, maple syrup, and molasses. It is also produced from corn and beet sugar through a natural enzymatic process.

Allulose is a relatively new sweetener that has gained popularity for its ability to dissolve, brown, and caramelize just like sugar. It is a "rare sugar" because it shares the same chemical structure as a typical carbohydrate, but it is not metabolized by the body and has no effect on blood glucose levels.

Allulose is an excellent choice for keto baking as it offers 70% of the sweetness of sugar while being almost calorie-free, containing only about 0.4 calories per gram. This means that a teaspoon of allulose, which contains about 4 grams of carbs, is virtually carb-free and will not affect your blood sugar levels.

When baking with allulose, it is important to note that it browns more quickly than sugar, so care should be taken to avoid over-darkening or burning. Allulose is available in granular form, similar to sugar, and as a syrup, making it a great replacement for honey or maple syrup in recipes.

Allulose is a great choice for those following a keto diet as it tastes and acts like sugar without the negative health impacts. It is also generally well-tolerated and considered safe for consumption, making it a healthier alternative to sugar.

Frequently asked questions