The Best Low Carb & Keto Natural Sweeteners 🍯

35 comments

  1. Deborah says:

    Allulose. Period. I will never go back.
    I used to use Erythritol (actually made my own Monkfruit/Erythritol blend), but despite all of its pluses, and although It worked well as an ingredient in baked goods, the cooling sensation when sprinkled directly was distracting. About a year ago, I discovered Allulose. Same taste and texture as sugar, no aftertaste, all the benefits of Erythritol. Produced by Tate & Lyle, the company that created Splenda.

  2. Michele Ellington says:

    I am looking for the best sweetener to use for glazing pork, and for making dipping sauces like sweet and sour sauce. I’ve been using Stevia, but haven’t tried glazing with it. Haven’t tried any of these other sweeteners due to cost. Seems like there’s a $10 or $15 minimum to try any. Stevia has an aftertaste for me but I have made myself get used to it, so anything with a strong aftertaste won’t work.

  3. Jan says:

    Love, Love, LOVE your site! As someone mentioned above, we seem to have very similar tastes.
    I’m trying to find the best sweetener to use when making a meringue. I used to love making pavlovas which are based on a French meringue, but since going keto, I haven’t been successful in recreating this fabulous dessert.
    What suggestions do you have?

  4. Rachel says:

    BochaSweet is a great keto sweetener. Zero glycemic. No insulin stimulation with a source of energy for cells. Tastes like cane sugar.

  5. Bláithín says:

    Paolo,

    First, thank you for this list. I have tried several and my go-to tends to be Lakanto and Stevia drops depending on my needs.
    I have a question for you. Last Christmas I tried making a flourless chocolate remoulade using Lakanto. The only thing I altered for the recipe was the sweetener because this was the only thing that made it not Keto. This did not work. It was way too sweet (and I am careful not to do 1:1 with Lakanto) but it also had a crunch. After reading your explanation of the difference sweeteners I am thinking that the ideal sweetener for would be xylitol. I realize I am not showing you the recipe, but in your opinion do you think this would be the way to go?
    I am so grateful to all the work you do. Hands down this is the most amazing Keto blog and while I enjoyed this diet before your recipes have taken my cooking and eating experience to a whole new level. So thank you ❤️

    • Paola says:

      Thank you Blaithin, super happy to hear the recipes are working for you so well! Regarding your cake, DEF! Check out the brownie recipe for reference, when readers use erythritol rather than xylitol the bather seizes up and some get crunchy crystals. The solution there is to use powdered erythritol and an extra egg, but xylitol is definitely more friendly in baking for a lot of things (other than crunchy cookies!) xo!

  6. Gayle Helps says:

    I don’t work well with artificial sweeteners. How can I use your recipes using either brown sugar, or cane sugar, or even date sugar?

    • Paola says:

      You can just do a straight sub with those Gayle! Though keep in mind that sugar alcohols are also natural sweeteners (unlike Splenda etc)

  7. Tiffany says:

    Thanks so much for putting in all ththe hard work for us to enjoy these delicious recipes! I’m really curious your take on Allulose, have you cooked with it? How do you recommend using it for baking applications? I use it for coffee and have tried a few recipes and I love that it doesn’t leave an after taste. But I’m a strict recipe person and can’t freestyle very successfully in the kitchen. Please let me know your take. Thanks Again!

    • Paola says:

      Hi Tiffany! In all honesty I haven’t experimented too much with it, other than for the marshmallows and ice cream (it works like xylitol, in that it keeps your ice cream ultra scoopable!). So far I have the impression that it shares a lot of the properties of xylitol then, I just haven’t tried it in crisp cookies (which in my experience only erythritol works) xo!

  8. Ann says:

    Thank you – I love your website/recipes etc. Just wanted to point out – in terms of glycemic index (GI), this is based on the effect of glucose, which is therefore the only one that has a GI of 100. Sugar (sucrose) has a GI of about 65.

  9. Havilah says:

    Hello, great resource here thanks for sharing love knowing how the different types work for various uses! For the syrup I’ve tried a few and found ChocZero to have the best. I’ve tried Lakanto and wasn’t into it, the syrup was too watery and the taste was a bit off for me as well. I used to buy Sukrin fiber syrup and add maple extract to it which has a wonderful texture and taste but it’s also very expensive. I would definitely recommend you try ChocZero, they have regular maple as well as vanilla maple, maple pecan, caramel syrup and chocolate syrup. They use monk fruit to sweeten! Cheers 🥂

  10. Liz says:

    WHAT’s THE BEST BAKING SUBSTITUTE FOR PEOPLE SENSITIVE TO SUGAR ALCOHOLS?
    I find that anything more than trace amounts of sugar alcohols in my food makes me feel like walking death: nauseated, stomach cramps.. and some other (so not worth it) side effects. I was a pastry chef for many years and love sugar and baking, but I’m keto now and sugar is out! My sweet tooth didn’t get the memo, neither did my baking gene. How can I still make a decent piece of cake and eat it too? Please help!!

  11. Ana Barbara says:

    Haz usado Livana? Es una marca mexicana de Eritrol, me parece, la compre en city market ya que no he encontrado otra de eritrol en CDMX

    • Paola says:

      Sabes que NUNCA he encontrado erythritol en Mexico?! Hoy voy a city market y seguro lo busco (ya no tengo ahorita!). Ahi compro el xylitol si tengo una emergencia, pero por lo general lo pido de iherb.com. Tardan un poco en enviarlo a Mexico (2 semanas-1 mes), pero están como a 40-60% del precio de aquí. También la harina de almendras etc 😉 xo!

  12. I like to use Tagatose – it measures 1:1 to sugar, tastes like sugar and browns and caramelizes just like sugar, so great for baking or making candy or syrups. A bit on the expensive side, but most of these types of sweeteners are.
    I also use VitaFiber syrup when I need a liquid, syrup type sweetener.

  13. Kate says:

    Bochasweet and Allulose are my favorites too with slight edge to Bochasweet. Besides ice cream they work great with chocolate.

  14. Roxana Lopez says:

    Thanks for this great tutorial on sweeteners. I have so many in my pantry, and I also switch off using different ones for different purposes. One that you did not mention is Allulose, which I recently started playing with. It’s a very gentle, and very palatable, sweet. It’s a pretty fine powder, so could be used in recipes that call for powdered sweetener. You need to use a little extra, as it is not equal sweetness to erythritol or sugar. I also switch off between Just Like Sugar Brown and Sukrin Gold for brown sugar substitutes. Each has its own taste, and one will work better in one recipe, but the other works better in another for the specific taste you’re going for. Yacon Syrup is the ideal substitute for molasses. Same taste, same calories and carbs, but much lower GI. It takes a lot of experimentation to get all of these recipes just right. Thank you SO much for all that you do! I enjoy your recipes, and I share them in my Aunt Rocky’s Low Carb Recipe group regularly.

  15. Paige B says:

    Allulose and Bochasweet for scoopable ice cream!! Plus Allulose caramalizes. I mix those two plus stevia/monk fruit/erythritol blends to make a 1:1 sweetener that minimizes aftertastes.

    • Melinda says:

      What ratio of each do you use? Are there any particular applications the combo works better or worse for? Thanks!

    • Paige B says:

      Allulose is about 70% as sweet as sugar, so I mix 3/4 cup Allulose with 1/4 cup of Monksweet+ or any other erythritol, Stevia/monkfruit Blend that is twice as sweet as sugar to get 1 cup that is 1:1. Then I’ll mix that with Bochasweet. Doesn’t matter what ratio but I use more of the Allulose Blend than Bochasweet because I find BS can have a metallic taste (I haven’t heard anyone else say they get that though).

  16. Barbara says:

    Hi there,
    Love your blog! A quick recommendation for syrup. I haven’t tried the Lakanto syrup, so I don’t know how good it tastes, but ChocZero’s Honest syrups are so freaking amazing. If you haven’t tried them you will be really surprised. It’s thick and sticky and tastes like Aunt Jemima’s or Log Cabin. Try it out if you haven’t yet. They also make a keto bark that was as delicious as any fine chocolate I’ve had. Really good products from that company!

  17. Jan Wallin says:

    I use several sweeteners, The Lakanto Golden granulated is great for cookies most like brown sugar. Also I used to use stevia glycerite until I found Omica stevia which is non bitter. My ice cream I use a small amount of swerve confectioners and add the Omica stevia and some Lakanto liquid monk fruit and Lots of vanilla. This was great information, I will keep experimenting

  18. Patty in CO says:

    OMG, I just made your vanilla yogurt ice cream (just as written) and it is the absolute BOMB! Good thing I portioned it out in serving sizes because if I had used a container to put it all in at once, it would have been GONE in one sitting. Oh My YUM! Thank you sooooo much for all your work and testing. Im going to make another batch tonight . I did use my own homemade vanilla using rum as a base, and I cannnot tell you how absolutely fabulous this ice cream tasted!

  19. Roberta says:

    About substitute for brown sugar without risking with the gluten issue, why don’t you try Lakanto golden? It’ just erythritol and monk fruit, as the regular white one, and doesen’t contin any extract like malt or from other sources (on the website they explain that the different colour is given from the different part of the monk fruit it derives from: while for the white granular sweetener thisderives from the inner part of the fruit, for the golden one it derives from the exterior one. No other additional ingredients).
    Hope this helps…

  20. Ronalyn Hurley says:

    I’ve tried them all and my favorites are Swerve granulated and confectioners, Lakanto confectioners and Lakanto Maple Syrup. I also use Sukrin Gold when I need brown sugar.

  21. Marlies says:

    Hi there! You blog is one of my favourite Keto sites! Your food palate is so similar to mine! Love it!

    In terms of sweetener I do find all of these difficult to eat. I find them quite bitter. But maybe your breakdown would help. However I am wondering if you have ever tried Whey Low? This is the closest I have found to the taste of real sugar. It does show as a sugar in the nutritional information and is not a sugar alcohol. However if you read their site it talks about the fact that this has a low glycemic index and was developed for diabetics. I have found a few reviews of people on Keto who found they have no effect using it. I have also checked my ketone levels with no change the day after consuming it. I was just curious of your thoughts!

  22. Zahava says:

    Have you tried Stevia Glycerite? I read that it is not quite as sweet but have not tested it for baked or non baked goods yet. Stevia and Xylitol have such strong after tastes for me. Interested to hear your take as I value your opinion greatly!

  23. Anna says:

    Yessss. Love lists like this, and yours is the only one with the addition of Lakanto (I’m one of those people! But I like Swerve for some things). I also haven’t found another keto food blog that talks about how using different sweeteners affects the finished product. Thank you so much for this list!

  24. Nancy Teasdale says:

    Thank you for this link. Did you ever try Sola? So far, it is the sweetener that I find most resemble real sugar. It even caramalizes! It’s just not widely used yet. I have only been able to order it on Amazon.

  25. Elaine says:

    My favorite keto sweetener for baking is Steviva’s MonkSweet+. It’s a mixture of erythritol, monkfruit and stevia. It measures 2:1 sugar to MonkSweet+. I’m at a high altitude, too, and love your recipes!

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