A lot of us have a love-hate relationship with sugar. And going on low carb diet means that we need to reevaluate that relationship completely. Are you going to go completely sugar-free? Or will you find some low carb sweeteners to fill the gap in your recipes?
In that case, it’s really important to find low carb sweeteners that will not raise your blood sugar levels. The great thing is that some options have been made to serve the low carb and keto community.
On the other hand, there are many low carb sugar replacements available- from powdered to granulated. You’ve probably heard about some of the most popular ones like stevia.
How do you know which one is right for you? And are these the healthiest options?
We’re going to be talking about the low carb sugar replacements that are available, how you can use them, and where you can get them.
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Let’s get started.
The Best Natural Low Carb Sweeteners
The very best low carb sweeteners are stevia, erythritol, and monk fruit sweetener. They are great for persons who want to use a zero carb sweetener or who want a sugar replacement that will not affect their blood sugar levels.
1- STEVIA
Stevia is extracted from a herb that is naturally sweet. The extract is used as a low carb sweetener or a sugar replacement. It has no vitamins, calories or nutritive benefits. The glycemic index of stevia is zero.
Studies recently done by the WHO show that stevia is not harmful. It’s commonly used in the USA and also in Europe, and it’s very versatile.
It’s really important to use in moderation because it can be up to 300 times sweeter than sugar. One tbsp stevia drops is equal to 1 cup of sugar. It also has an aftertaste that’s a little bitter.
When choosing stevia products, it’s best to use stevia drops and not the powders because the manufacturers may add other fillers that have carbs. Check all the ingredients before purchase.
One of the best liquid stevia product is SweetLeaf Sweet Drops Liquid Stevia
Uses of Stevia- Use to sweeten drinks, smoothies, sauces, coffee and other beverages.
2- ERYTHRITOL
Erythritol is another low carb sweetener that is from a natural source. It is found in fruits and vegetables, and it’s extracted so that only the sugar alcohol is used.
As a sugar alcohol, erythritol has no glycemic index and zero calories. Unlike stevia, you may need to use a bit more to get the sweetness that you desire.
However, don’t try to use more than 1 gram of erythritol per 1kg of your body weight because it may cause stomach discomfort.
Erythritol also comes in a powdered form and a granular form that’s super versatile. You can use it for baking, cooking, or add it to beverages.
There are different varieties such as Lakanto
You can get all of these products on Amazon.
Uses of erythritol: Baking, cooking, beverages, bars, etc. This brand by So Nourished
P.S. If you’re interested in baking on a low carb or keto diet, this awesome cookbook has 30 delicious low carb dessert recipes that are all below 5 grams of carbs per serving.
3- MONK FRUIT SWEETENER
This is an Asian fruit that has recently become popular in the West. It’s also called the longevity fruit, and it originated from China and Thailand.
One huge benefit of monk fruit is that it doesn’t have the bitter aftertaste like stevia.
When trying to find a monk fruit sweetener, look at the labels to see what ingredients it contains. If it has anything other than monk fruit extract and inulin, it’s best to avoid it unless you are comfortable with the other ingredients.
A good monk fruit sweetener is Pure Monk Sugar Free Sweetener
Uses of monk fruit: Cooking, baking, beverages, etc.
A general rule of thumb when purchasing low carb sweeteners or sugar replacements is to avoid:
- Maltose
- Maltodextrin
- Unnamed additives
Some sweeteners to avoid on a low carb diet are:
- Dried dates
- Figs
- Fruit juice *
- High fructose corn syrup
- Rice malt syrup
- Honey
- Maple syrup
- Molasses
- Agave
- Coconut Palm sugar
If you are on a keto diet, it’s especially important to avoid the sweeteners on that list.
*An exception can be made for fresh raspberry, blackberry or strawberry juice in small quantities. Perhaps to sweeten yogurt or something of the sort.
The others are bad news for those are insulin resistant and will have a hard time metabolizing sugar/carbs. Bottom line, they contain sugar and we want to avoid them.
Low Carb Sweeteners in a Nutshell
As I always say, being on a low carb or keto diet is only restrictive when you don’t know the ingredients and recipes that will give you the versatility that you love.
If you love cooking or baking, there is no reason to give that up on a low carb diet. We just do things differently. 🙂
To be on the safe side, always check the ingredients on the product labels to be sure that you’re satisfied with them.
For more low carb diet resources, you can go here.
- 5 Delicious Low Carb keto Smoothies
- Keto Coffee and Cocktail Recipes
- 7 Amazing benefits of a Keto Diet
