Brown Sugar Alternatives For Keto: Sweet Success

Brown sugar is a common ingredient in both sweet and savoury dishes, but it's not keto-friendly. So, what are some alternatives for those on a keto diet?

One option is to make your own brown sugar substitute at home. This can be done by mixing granulated erythritol, maple extract, and stevia glycerite. You can also add in a little blackstrap molasses to make it darker and give it a more robust flavour. This substitute can be stored in an airtight container for up to six months and frozen for even longer.

There are also store-bought brown sugar alternatives that are keto-friendly. These include Sukrin Gold Brown Sugar Alternative, Truvia Brown Sugar Blend, and Brown Erythritol.

How to make keto-friendly brown sugar

If you're on a keto diet, you may be wondering how to make keto-friendly brown sugar. The good news is that it's easy to make your own low-carb brown sugar substitute at home. Here's a step-by-step guide:

Ingredients:

You will need the following ingredients:

• Granulated sweetener: A combination of allulose and erythritol works best, but you can also use other sugar substitutes such as xylitol, monk fruit, or stevia.
• Molasses: Use blackstrap molasses for a darker colour and a richer flavour. You can adjust the amount of molasses to control the darkness and flavour of your brown sugar substitute.
• Optional ingredients: Maple extract or caramel extract can be added for extra flavour. Stevia glycerite can be added to increase sweetness and maintain a soft texture.

Instructions:

• Combine the granulated sweetener and optional ingredients (if using) in a mixing bowl.
• Add the molasses to the mixing bowl.
• Use a whisk or fork to mix the ingredients together thoroughly until there are no clumps. You can also use a stand mixer with a whisk attachment for this step.
• Adjust the consistency as needed. If the mixture is too thick, add a small amount of water or additional sweetener. If it is too thin, add more sweetener.
• Transfer your keto-friendly brown sugar to a jar or sealable container.

Storage:

Your keto-friendly brown sugar can be stored in an airtight container at room temperature for up to 6 months. If you want to extend its shelf life, you can store it in the freezer.

Tips:

• Start with a small amount of molasses and adjust to your desired colour and flavour. Remember that the darker the brown sugar, the more net carbs it will have.
• If you're using a stand mixer, start at a low speed and gradually increase to avoid making a mess.
• This brown sugar substitute can be used as a 1:1 replacement for regular brown sugar in most recipes. However, you may need to adjust the amount slightly, especially in baked goods.

Store-bought keto brown sugar alternatives

If you're looking for a convenient, ready-made brown sugar alternative, there are a few store-bought options available that won't kick you out of ketosis. Here are some of the best ones:

Sukrin Gold Brown Sugar Alternative

Sukrin Gold is a popular choice among keto dieters. It's made mainly of erythritol, a sugar alcohol that's a great low-carb substitute for sugar. It also contains malt and a hint of stevia, giving it a flavour, aroma, and texture similar to brown sugar without affecting blood sugar levels. Sukrin Gold is also gluten-free, low-calorie, and all-natural. One gram of Sukrin Gold contains zero calories, fat, or protein and only one gram of net carbs. It's perfect for adding a delicious molasses flavour to your keto barbecue sauce.

Truvia Brown Sugar Blend

Another excellent store-bought option is Truvia Brown Sugar Blend. This blend is made from Truvia Natural Sweetener (a combination of stevia leaf extract and erythritol), a small amount of regular sugar, and molasses. While the sugar may impact your daily carb count, the amount is usually insignificant and won't throw you out of ketosis. One teaspoon of Truvia Brown Sugar Blend contains ten calories, zero grams of fat, four grams of carbs, and zero grams of protein.

Brown Erythritol

Although it may be slightly harder to find, brown erythritol is another excellent low-carb brown sugar substitute. This prepackaged brown sugar alternative fits perfectly within the low-carb lifestyle. A serving of two teaspoons contains eight calories, zero grams of fat, protein, and net carbs.

Monk Fruit Sweetener

If you're allergic to stevia, monk fruit sweetener is a great alternative. It's a keto-friendly sweetener that tastes good and can be used in a 1:1 ratio to regular brown sugar. Monk fruit sweetener has zero calories and carbs, making it perfect for a low-carb or ketogenic diet.

DIY keto brown sugar recipes

The key to making keto-friendly brown sugar is to use a sugar alternative and add a small amount of molasses. This will give your sugar the brown colour and the distinctive taste of brown sugar.

Recipe 1

This recipe uses a combination of allulose and erythritol as the sugar alternative. You will need:

• 1/2 cup allulose
• 1/2 cup erythritol
• 1 tablespoon molasses

Add the allulose and erythritol to a mixing bowl. Drizzle the molasses over the top and mix together at a low speed, gradually increasing until the sugar is fluffy and there are no clumps of molasses. You can make this darker by adding more molasses, but this will increase the net carbs.

Recipe 2

This recipe uses erythritol and maple syrup:

• 1 cup erythritol
• 1/2 tablespoon sugar-free maple syrup

Combine the ingredients in a container with an airtight lid. If the mixture is too thick, add more syrup, and if it is too liquid, add more erythritol.

Recipe 3

This recipe uses a combination of xylitol, erythritol and stevia:

• 3 cups xylitol
• 1 cup erythritol
• 3/4 teaspoon pure stevia extract
• 1 teaspoon unsulphured blackstrap molasses

Mix the xylitol, erythritol and stevia together in a large bowl. Add the molasses and stir well with a fork until there are no lumps.

Recipe 4

This recipe uses either xylitol or erythritol and molasses:

• 1 1/2 cups xylitol or erythritol
• 1 teaspoon unsulphured molasses

Mix the sweetener and molasses together with your hands until well combined. You can also use a fork or a food processor.

Tips

• You can store your keto brown sugar in an airtight container for up to six months.
• If you want to make your brown sugar darker, you can add a bit of yacon syrup.
• If you want a stronger maple taste, add a few drops of maple extract.

When to use brown sugar on a keto diet

Brown sugar is not keto-friendly, as it is a high-carb food. However, there are some scenarios in which brown sugar can be consumed on a keto diet.

If you are following the cyclical ketogenic diet (CKD), brown sugar can be consumed on carb backloading days. This involves following a traditional SKD for most of the week, with one or two days of carb backloading. During the backloading period, you can consume up to 400-600 grams of carbohydrates to refill your muscle glycogen. This is when brown sugar can be included in your diet.

Another scenario is if you are following the targeted ketogenic diet (TKD). This diet is designed for individuals who require more carbohydrates around their workout window. The TKD allows for an additional 20-50 grams of carbohydrates up to an hour before and after your workout. Therefore, brown sugar can be consumed immediately before or after your workout within these guidelines.

Additionally, if your daily carb intake, including brown sugar, does not exceed 50 grams, it may still be possible to remain in ketosis. However, this is a delicate balance and may be challenging to maintain.

It is important to note that brown sugar should be avoided if you are trying to limit your carb intake, struggling with obesity or diabetes, or aiming to stay in ketosis. It can negatively impact your health, particularly your blood glucose levels, and may cause a spike in insulin levels.

The health benefits of brown sugar

Brown sugar is made by adding molasses to refined white sugar. Molasses is a rich, brown, thick syrup extracted during the refining process of raw sugar. It has several health benefits, including:

• Antioxidant properties
• Improved sexual and reproductive health
• Bone health
• Acne relief
• Increased red blood cell production
• Diabetes management
• Obesity management

However, brown sugar is high in calories and carbohydrates, which can negatively impact blood glucose levels and kick you out of ketosis. Therefore, it is not considered keto-friendly. To consume these health benefits without the drawbacks, it is best to consume pure molasses in very small amounts.

Frequently asked questions