Sweet Keto Substitutes: Alternatives To Honey

Honey is a common ingredient in many recipes, but its high sugar and carbohydrate content make it unsuitable for those following a keto diet. For every tablespoon of honey, there are 17 grams of carbohydrates, which can easily cause an exceedance of the daily limit of 50 grams of carbohydrates on a keto diet. Fortunately, there are several keto-friendly substitutes for honey that can be used instead. These include stevia, monk fruit, erythritol, and allulose, which are all natural sweeteners with minimal to zero carbohydrates and calories. Additionally, sugar-free honey substitutes, such as Nature's Hollow Sugar Free Honey Substitute, are available and can be used in place of honey in recipes. These substitutes allow individuals on a keto diet to satisfy their sweet tooth without compromising their dietary restrictions.

Stevia

When substituting stevia for honey, it is important to note that stevia's sweetness is much more concentrated than other sweeteners, and the sweetness can vary between brands. Therefore, there is no standard way to convert conventional recipes into stevia recipes. However, here are some general tips for using stevia:

• Never use stevia on its own, as most stevia extracts contain an aftertaste. Instead, always use stevia in combination with another sweetener.
• Experiment with different stevia brands, as some people prefer certain brands over others.
• Stevia works best in no-bake recipes that you can easily taste before completing, such as homemade chocolates, ice cream, gummy candies, salad dressing, and no-bake cookies.
• Stevia is also great for sweetening tea, smoothies, and other beverages.

When substituting stevia for honey in a recipe, you may need to reduce the amount of liquid in the recipe, as honey has a higher water content than stevia. Additionally, when baking with stevia, you may need to lower the oven temperature to prevent over-browning.

• 1 teaspoon of honey = 5-8 drops of stevia
• 1 tablespoon of honey = 15-24 drops of stevia
• 1/4 cup of honey = 60-96 drops of stevia
• 1/2 cup of honey = 120-192 drops of stevia
• 3/4 cup of honey = 180-288 drops of stevia
• 1 cup of honey = 240-384 drops of stevia

It is important to taste your recipe as you go and adjust the amount of stevia accordingly, as the sweetness of stevia can vary depending on the brand and your personal preference.

Monk fruit

When purchasing monk fruit sweetener, it is important to check the ingredients label as monk fruit extract is sometimes mixed with sugar, molasses, or other sweeteners that can alter the total calorie and carb content. Monk fruit sweetener can be used anywhere you would use regular sugar, such as in tea, drizzled over toast, or in baking. The amount of monk fruit sweetener used can vary between brands, so it is important to follow the instructions on the packaging.

Some people may find that monk fruit has a slight aftertaste, but it is generally well-liked as a sweetener. It is also a good option for those with diabetes as it does not affect blood sugar levels.

Erythritol

It is important to note that erythritol has a different consistency than honey, and it can crystallize and dry out baked goods. Therefore, it is recommended to use no more than 1/2 cup of erythritol in baked goods. Additionally, erythritol may have a mild cooling effect, similar to mint, and a slight aftertaste.

When substituting erythritol for honey or other sweeteners, it is essential to maintain the same consistency in the batter or dough. You may need to adjust the amounts of dry and wet ingredients to compensate for the difference in consistency between honey and erythritol.

Allulose

However, it can be quite expensive due to its limited natural availability and the processing required to produce it. It may also cause some gastrointestinal discomfort, such as bloating or issues with digestion, if consumed in large quantities. As with any sweetener, it is recommended to use allulose in moderation.

Xylitol

• Dental Health:
• Diabetes and Obesity Management:
• Intestinal Glucose Absorption and Muscle Glucose Uptake:

A study on rats showed that xylitol could reduce the absorption of carbs and improve muscle glucose uptake. If these effects translate to humans, xylitol could reduce the adverse impact of high-carb meals and offset insulin resistance in muscle cells.

Accelerating Ketosis:

A study of surgical patients found that xylitol increased ketone levels and led to ketosis, even when combined with carbohydrates. This suggests that consuming xylitol on a keto diet may have benefits.

However, there are also some drawbacks to using xylitol:

Weight Loss Difficulties:

A 2017 study found that obese people with higher levels of xylitol in their bloodstream were less likely to lose weight. However, it is unclear whether the xylitol came from their diet or was produced by their metabolism. More research is needed to confirm this correlation.

Diarrhea:

Like other sugar alcohols, xylitol can have a laxative effect in sufficient quantities. For most people, the maximum "safe" dose that doesn't cause diarrhea is approximately 0.35 grams per kilogram of body weight.

Corn-Based Production:

Most xylitol is derived from corn, which is often sprayed with glyphosate (commercial name Roundup). Glyphosate can disrupt gut bacteria and is considered a probable carcinogen to humans. To avoid this, you can choose birch-tree-derived xylitol, preferably organic and sustainably sourced.

• Unknown Microbiome Effects:
• Toxicity to Dogs:

Overall, xylitol is a keto-friendly sweetener that can be used as a 1:1 replacement for sugar in recipes. However, it should be consumed in moderation, as excessive intake may lead to digestive side effects.

Frequently asked questions