This is the Ultimate Guide to Low-Carb Sweeteners. You'll learn which ones to use, and which ones to avoid.
I'll explain how to use each sugar-free sweetener and what to look for when you buy them because not all low-carb sweeteners are created equally.
It can be incredibly confusing when you are just starting to live sugar-free or keto. Not anymore with this handy guide.
If you are new here, you may want to print a copy of the cooking conversion charts. You'll discover kitchen conversions for metric/imperial, tablespoon to ml, temperatures, and even international ingredient names. So no more guessing what a recipe needs.
Jump to:
- How Much Sweetener Should You Use?
- Which sweeteners taste best?
- Why Is It Hard To Give Up Sugar?
- Which Low-Carb Sweeteners Do I Use?
- Is sugar or honey better, because they're natural?
- Low-Carb Sweeteners, I Use
- Sweeteners I Don't Use
- Low-Carb Sweeteners Conclusion
- The entire series of Ultimate Guides
- 💬 Comments
How Much Sweetener Should You Use?
Part of the ethos of living sugar-free and low-carb is to give up the sweet treats regularly and to reset our taste buds. But being able to make a sweet treat occasionally is a deal-breaker for many of you contemplating even starting.
If you do want a cake, a dessert, or a sweet treat, it is better to have a few good sugar-free recipes on hand than to reach for a high-carb snack. With so many low-carb sweeteners now on the market, which do you choose?
Baking Tip 1: Always add sweetener according to YOUR sweet tooth. You may require more at the beginning of your sugar-free journey and less the longer you live low-carb.
When I write my recipes I will always state the quantity of low-carb sweetener I have used to make the recipe but I also add "sweetener of choice, to taste". This is the biggest variable when it comes to low-carb baking.
Which sweeteners taste best?
You will discover in most low-carb and keto recipes the 2 most common sweeteners are erythritol and stevia.
I personally prefer erythritol because it has the closest flavor to sugar. It generally measures spoon for spoon in place of table sugar and it does not raise blood sugars because it is not absorbed and excreted unchanged.
Some people may experience a cooling effect in their mouth because it is a sugar alcohol.
Stevia is incredibly sweet (300 x sweeter than sugar) and can leave a bitter and metallic aftertaste if a recipe has been over-sweetened.
We are all on different parts of our sugar-free journey, so what might taste sweet and sugary to me, might not be nearly sweet enough for you. Always add low-carb sweeteners in the minimum amount that suits your sweet tooth.
Baking Tip #2: If you ever bake a recipe and it doesn't taste sweet enough, don't throw it away, it can be salvaged by serving with sweetened whipped cream.
Eventually, you want to cut back as far as you can, so taste each time before the addition of more sweetener. You can always add more, but you can't take it out.
Don't worry if at the beginning you may require a lot more sweetener than I have used, eventually, you will use less and less. It just takes time to rest your taste buds.
Why Is It Hard To Give Up Sugar?
It may take some time to readjust your taste buds to living sugar-free, and is it any wonder? Sugar is now found in 80% of products on our supermarket shelves.
What is astounding is the type of foods that have added sugar. You might expect it to be in desserts, granola, and cereals but tuna? Soup? Bacon? There are also several different names of sugar which just makes it even more confusing when you're trying to understand reading food labels.
But the real problem is how sugar affects the brain and how it lights up our reward center. As we eat more, we become accustomed to the reward and so seek more.
But by replacing sugar with delicious low-carb sweet treats, you can help reduce your cravings.
Which Low-Carb Sweeteners Do I Use?
There are two main sweeteners I prefer to use - stevia and/or erythritol. I avoid stevia for various reasons (see below) but it is nice when in combination with erythritol.
I interchange between Natvia (stevia/erythritol blend mainly found in AUS, NZ, UK), Swerve (plain erythritol mainly found in the USA and can be bought online worldwide), and very occasionally, xylitol.
I tend to buy the granulated forms of these because they all measure spoon for spoon in place of sugar.
Try them for yourself to see which one suits you best. Much of the choice, like anything, comes down to personal taste.
Baking Tip #3: Always read each label carefully, because even sugar-free sweeteners within the same brand can contain different ingredients or different bulking agents such as dextrose.
Is sugar or honey better, because they're natural?
There is a misconception that sugar, agave, maple syrup, or honey are better because they are natural.
My response is that these natural forms of sugar and the low-carb sweeteners I recommend are both natural and both processed, yet sugar, honey, and all the other natural forms of sugar will ALL raise your blood sugar.
There are so many natural forms of sugar that are marketed with a natural health claim such as "contains trace minerals" which is misleading.
Many recipes are titled "refined sugar-free", yet they contain various natural unrefined sugars, all of which will raise your blood sugar accordingly.
And no trace mineral or trace element that may/may not be in one of these natural sugars undoes the damage caused by chronic high blood sugars. The sweeteners I use are natural but without the negative effects of sugar.
Baking Tip #4: Natural forms of sugar such as honey, maple syrup, coconut sugar, or raw sugar all raise blood glucose.
Low-Carb Sweeteners, I Use
Stevia
Stevia is one of the most common sweeteners used in low-carb, keto, and sugar-free baking. It is been used for centuries and is derived from the leaves of the stevia plant and does not raise blood sugars.
PROS: Many consider stevia to be the most natural form of sugar-free sweetener. It is available as drops, powder, or granulated. It is 300 times sweeter than sugar so only a small amount is needed and is generally blended with something else to ensure you can measure it accurately.
CONS: Because stevia is so strong it is very easy to over-sweeten a recipe which can result in a bitter and metallic after-taste.
- Stevia drops are great to use when you don't want to add bulk to a recipe such as sweetening water bottles, sauces and whipped cream. Stevia drops are available in various flavours such as chocolate, vanilla, berry etc. Some find stevia drops easily over-sweetens a recipe, but others swear by the drops and love using them. Always read the label for the brand you have bought because each brand may have a different formula to replicate the replacement of sugar.
- Pure stevia is in a powdered form, and similar to the drops, are great when you don/t want to add bulk to a recipe, but are incredibly easy to add too much and you may end up with a bitter recipe as a result.
- Granulated stevia is usually blended with erythritol so it measures spoon for spoon in place of sugar. Be careful when you first begin to use stevia because if you use too much you may find there is a slightly bitter aftertaste. So add slowly and taste before each addition of more stevia.
- The confectioner's mix is an incredibly fine form of stevia/erythritol so is wonderful for recipes such as fat bombs, where it may be difficult to get the granulated stevia to dissolve. Sometimes the granulated stevia won't dissolve and ends up sinking to the bottom. The sugar-free confectioner's mix is also great for sugar-free icing/frosting.
- Natvia Baking Pack
- Sugar-Free Icing Mix
- Natvia Sugar-Free Sweetener
- Sweetleaf drops
- Stevia pure powder
Related recipes: Almond and Orange Flourless Cake, Best keto waffles, Sugar-Free Nutella, Sugar-Free No-Bake Lemon Cheesecake, peanut butter fudge.
Erythritol
I buy the granulated and powdered erythritol which measures spoon for spoon in place of regular sugar, so is an excellent product to use in baking. I find Swerve has the most wonderful ability to dissolve and blend into recipes.
PROS: Erythritol comes in powdered and granulated forms. They measure spoon for spoon in place of sugar so are easy to use in low-carb and keto baking recipes.
CONS: Erythritol is a sugar alcohol and some experience a cooling effect in the mouth when they eat baking made with erythritol.
- Erythritol is a low carb, non-glycemic, sugar-free sweetener that does not raise blood sugars or insulin. It is made from glucose that has been fermented with a microorganism found in the honeycomb. Erythritol is absorbed then excreted unchanged via the urine. It does not cause the gastrointestinal problems or affect the gut flora that other sweeteners can often cause.
- Erythritol helps to inhibit bacteria in the mouth.
- Swerve's main ingredient is erythritol and a blend of "oligosaccharides and natural flavours." It tastes just like sugar and measures just like sugar.
- Erythritol granulated mix
- Swerve Granular Sweetener
- Swerve Confectioner's Sweetener
Related recipes: Chocolate Cream Cheese Frosting, Chocolate Avocado Mousse, Chocolate Heaven Cake
Xylitol
Xylitol is a sugar alcohol that has a minimal effect on blood sugars. It is actively beneficial for dental health because it actively inhibits the bacteria in the mouth and it may help with the remineralization of the tooth enamel.
Xylitol may cause stomach upsets if eaten in large quantities. When you consume xylitol, you may experience a cooling effect in the mouth.
It is often found in chewing gums to help fight cavities.
CAUTION: Xylitol is toxic to dogs so keep ALL baking and food that contains xylitol away from your pets. Never feed dogs any baked goods made with xylitol.
- Pure xylitol powder
- Xylitol gum
Monk Fruit
Monk fruit may also be known as Luo Han Guo, and like stevia, is naturally occurring and 200 times sweeter than table sugar. The monk fruit sweetener is made using the pulp of the fermented fruit, which removes the sugars but leaves the sweet taste.
There is no bitter aftertaste with monk fruit and will not raise blood sugars. I have tried monk fruit and am including it because there was no bitter taste that sometimes results with stevia, however, be careful with which brand you buy.
PROS: Like stevia, it is a natural sweetener from plants and is 200-300 x stronger than sugar.
CONS: Like stevia, it has to be diluted so check YOUR brand to see how much to use in place of sugar and what it has been diluted/blended with.
- Pure monk fruit has nothing added so is extremely strong and potent.
- Norbu has been blended with erythritol so it measures spoon for spoon in place of table sugar.
- Swanson PureLo monk fruit is not pure as the name may suggest. It has been blended with inulin and silica.
Sweeteners I Don't Use
Coconut Sugar, Maple Syrup, Rice Malt Syrup, Dried Fruit, Honey, Blackstrap molasses
Sorry but these are all forms of sugar. They are not low-carb sweeteners and they aren't even sugar-free!
When a recipe states it is "refined sugar-free" you can generally read between the lines and know this is code for "we use sugar, just not table sugar". All of these will raise your blood sugar.
There are numerous claims that they may have a lower GI. Some have higher protein. Some have added minerals and are natural, but any small micronutrient available does not undo the damage sugar does. Some may be free of fructose but are still high in glucose.
Rice malt syrup, for example, has a high GI of 98 which is even higher than table sugar.
Dates are 75% carbs so think twice next time you reach for a bliss ball thinking you're having a healthy treat. Sure it's better than a bag of crisps, just add them to your daily sugar count and don't overdo them.
Commercial honey is completely different from raw honey. Some honey even has added sugar. Raw honey does have some health benefits but should not be used in large quantities for baking in the misbelief that honey makes the recipe sugar-free.
All the above are often sold with 'natural' labels but sugar and stevia are both natural, both are highly processed but stevia does not raise blood sugar. If stable blood sugar is your goal, then I would avoid all the sugars here.
If you choose to use them because you aren't comfortable using sweeteners such as stevia or erythritol, just be aware they will raise your blood sugar, weight loss may stall and they may trigger your sweet cravings again.
Maltitol
Unfortunately, maltitol has a high GI, which will spike blood sugars and may cause stomach upsets. It is commonly used in many low-carb and keto processed snacks, especially low carbs bars.
Maltitol is yet another reason to avoid "fake foods".
Read the ingredient panel of any low carb bar or sugar-free bar incredibly carefully because maltitol will be in there amongst many other horrid ingredients in small print.
If you have to search through a list of ingredients to find it, that's another clue to leave it on the supermarket shelf. I cannot begin to tell you how many undesirables are lurking in these low-carb bars.
Agave syrup
Unfortunately, agave syrup is 70-90% fructose which is similar to high fructose corn syrup. Fructose is to be avoided because it is metabolized in the liver and causes non-alcoholic fatty liver disease.
Agave is basically HFCS in disguise. So many recipes and health gurus still use agave in the misbelief it is healthy food.
High quantities of fructose are dangerous because it causes raised triglycerides (the best predictor of heart disease), abdominal fat (the most dangerous type of fat), drives weight gain, and is a contributor to metabolic syndrome. Avoid agave syrup and if you have some in your pantry, go and throw it away.
Sucralose, Aspartame, Saccharin, Acesulfame K
These are all artificial sweeteners that I personally avoid. There are too many conflicting studies to delve into here, both for and against each of them.
Some studies will have been paid for by the food and beverage industry so who are we to believe and trust? Personally, I choose not to use any of these because I believe there are far better alternatives.
Numerous reports are linking these to raised blood sugars, weight gain, depression, abnormal gut bacteria, seizures, blurred vision, and migraines. Aspartame is incredibly controversial with reports claiming it causes cancer and others stating it is completely safe.
It should be avoided by those who have the genetic disorder PKU (phenylketonuria).
Low-Carb Sweeteners Conclusion
It must be an informed choice when selecting which low-carb sweeteners to purchase and enjoy. Many recipes try to trick and fool us into thinking recipes are sugar-free when in fact they use different types of sugar.
Which low-carb sweeteners you choose is completely up to you, I just want you to be aware of what you are choosing and how it may affect you. I completely understand that some of you may wish to continue using sweeteners such as honey, raw sugar, coconut sugar, and dried dates but you must not regard them as sugar-free.
Ultimately the choice is up to you.
Please leave a comment telling us which low-carb sweeteners you use, and why.
The entire series of Ultimate Guides
- Carbs In Food 0, 1, 2, 3, 4, 5 lists
- Guide To Carbs In Vegetables
- Carbs In Fruit
- Guide To Healthy Fats
- Guide To Low Carb Flours
- Ultimate Guide To Carbs In Alcohol
- Carbs In Beige Food
- Coconut Flour vs Almond Flour
- Carbs In Nuts And Seeds
- Carbs In Sauces
Neville Davis
Hi to Libby Jenkinson & the Ditch the Carbs Team 😊
I am a very Newbie to this diet and your recipes, food lists, hints & hacks have helped me start to come to grips with the challenge.
I have lots of "Do Not Eat" foods in the pantry, fridge & freezer. My friends & neighbours may get the benefit of these.
I have found the supermarket visits to be challenging - I hadn't realised how much carb-rich food is on display!
I think your approach to this whole area is great and I see the thoroughness backing up each article.
I was about to follow Libby's preference in sweeteners / sugar replacement for Erythritol, when I came across this very recent article in Nature investigating a possible link to increased cardiovascular risk.:
https://www.nature.com/articles/s41591-023-02223-9
There is also an analytical article [Medical News Today] reflecting on this study :
https://www.medicalnewstoday.com/articles/common-sweetener-erythritol-tied-to-higher-risk-of-stroke-and-heart-attack#A-convincing-argument
You may possibly already be aware of this & if so please excuse my sharing this info.
I don't "do" Facebook, Twitter or other social media, so thanks for being available via pm / email
kind regards,
Rachel Groff
Thank you for sharing. It is important to do everything in moderation and select a sweetener that works best for you. Monk fruit sweetener might be an excellent option for you. Read the label to see if it is a blend or pure monk fruit sweetener. Depending on your location, monk fruit sweetener is more readily available now than it was a few years ago.
Susan
I have started using Swerve as my main sweetener, though I am finding that it does not provide the same level of sweetness as sugar. I don't like overly sweet things, but I do need some recognizable sweetness in my coffee, for example. I have some chocolate chips that are sweetened with monk fruit, which have a great flavor, so I want to look into monk fruit sweeteners. I have pretty much given up on stevia because it has a flavor that stays with me in an unpleasant way - not bitter, but also not pleasant. I will not do artificial sweeteners any more because there are too many negatives associated with them, including GI upset (that's what Sucralose does to me). I appreciate getting to know your take on sweeteners.
ydelle
I have tried all the sweetness monk fruit with erythritol( would monk fruit by it self be better), allilose and stevia . they all give me an after tasted.. what can I use if I want to stay sugar free? Is the brand Swerve made differently that other brand of erythritol ?
When I want something sweet at night nothing satisfies me.
Dawn
I have fallen love with some 0 calorie, 0 sugar syrups that I add to water, coffee, unsweetened yogurt, etc. They are made with Sucralose. I know you don’t use it yourself, but can I still stay in ketosis and use them. Thanks.
Libby www.ditchthecarbs.com
Great question Dawn. There is debate over whether sucralose affects blood glucose. I haven't written an article on it yet, so take a look at this from Healthline. They also link to various studies.
Steve Gonzales
Hi Libby.
Some brands of monk fruit use allulose instead of erythritol. Can you compare these for us? I have a lower GI response to erythitol as well as all other sugar alcohols (massive diarrhea) and am wondering if allulose will help since I think it’s not an alcohol.
Thanks,
Steve
Cynthia H
I recently discovered allulose (label RX Sugar). Suspect it's processed, but do you have any comments?
Libby www.ditchthecarbs.com
I haven't been able to find any allulose here in NZ yet, as soon as I do, I'll experiment with it and report back. Are you in my 4-week QUICKSTART? I tend to let my members know first when I develop a new recipe or begin to use a new ingredient.
Jo D
Thank you for such an educational article. I thought I understood sugars and sweetness, how wrong was I!
Since trying for a low carb diet I have used erithytol for my recipes and I wouldn’t know the difference. Can I use it in coffee or just for cooking?
Libby www.ditchthecarbs.com
I'm, so glad the article on low-carb sweeteners was helpful Jo. Yes, you can use erythritol for both baking and for your coffee. Add to taste and add more as necessary until it reaches your desired level of sweeteness.
Indigo
I discovered Allulose early on, but even in small amounts in coffee it gives me horrible stomach cramps. I have yet to try Swerve. I am hyper sensitive.
Rita
Thank you for great info! I use stevia and monk fruit.
Leo Glackin
It's hard to say
Teri Ehr
THANK YOU~!! That was very helpful! I just noticed a new term on a product: inverted sugar. Do you know what that is? On a side note, I have been low carb for over a year, have thousands of bookmarks on my computer, but after this ultimate guide, I won't be needing all those other sites. Yours will be my Number 1 go to!!
Libby www.ditchthecarbs.com
Thank you Teri, I am so pleased I have become your no.1 go-to site now. If you are on your phone, you can create a shortcut on your homepage to my site then you can search for recipes and article super fast! As for inverted sugar, spoiler alert - it's yet another name for sugar! "Inverted sugar syrup is an edible mixture of two simple sugars—glucose and fructose—that is made by heating sucrose with water. " When will it ever stop?
Orville
Hi to all, the contents existing at this site are truly remarkable for people experience, well, keep up the good work fellows.
Barbara Floyd
i have tried the stevia/erithrytol mix- it kind of breaks my lips out- don't like it. i order straight stevia online & use 1/4 tsp in a gallon of tea, and my husband and I like that. for baking and yogurt i use fructevia from steviva. it is stevia, non-gmo crustalline fructose, and inulin from jerusalem artichokes. . also magnesium carbonate. i like this stuff a lot. says it has 3 carb per tsp, but that it is processed in the liver and does not affect blood sugar. it has a mostly real sugar taste. i dole this stuff out like gold as it is expensive. your opinion?
ally
I just bought some Natvia for baking. It says 2g carbs per 2g used... for recipe I was following it equates to 47 carbs - although this is over 16 portions with the other ingredients it makes each portion 6g net carbs instead of 2g as advertised... do we not count the carbs from natvia? Confused lol
Libby www.ditchthecarbs.com
You are correct, the carbohydrates from erythritol are not absorbed so are not counted.
Pia
Hi
Libby i am from Denmark, i am following you at IG. Where do i buy monk fruit, i would like to try in cake baking because I often feel the cold feeling in my mouth when i use sukrin
Hope you will answer me
Sincerely
Keto-pia
?
Libby www.ditchthecarbs.com
I buy my low-carb grocery items from iHerb who delivers worldwide. I even manage to get free shipping to here in NZ.
John Heth
Dr. Adam Nally (The Keto Cure) includes a whole chapter in his book on sweeteners. In general, he concurs with what you have written, but there is one major thing he has discovered that might be of interest to you and your followers. It has to do with sucralose. Nally counsels to avoid powdered sucralose (Splenda) because it stimulates an insulin release while not raising blood sugar. For most overweight people, insulin is the culprit in stopping weight loss. LIQUID sucralose does not pose the same problem. It does not stimulate insulin release. As a consequence, I have started using Liquid Splenda to sweeten my tea and coffee, and it is marvelous. For baking, I stick to Swerve.
Susan
I purchased some "Monk Fruit In the Raw" but it contains 'maltodextrin' . Will this ingredient raise blood sugar levels?
Libby www.ditchthecarbs.com
Maltodextrin should be avoided. It has an even higher GI than sugar.
Luc Forcier
Which sweeteners we use: We use pure Monk Fruit sugar. It doesn't give me headaches.
Trawda
Hi, thank you for your great article.
I use stevia as sweetener and contains Inulin and silica with it. Are these two substances good or bad for our health?
Courtney
I wish there were references provided for this article. I am wary of sweeteners because of the potential negative effects on our gut biome. You state that sweeteners are natural, but I'm not sure how since they are just as processed as white sugar. I'm still trying to figure out how I feel about using sweeteners... especially when it comes to giving it to my daughter.
Carol
At least regarding stevia. It really is all natural. I used to have a stevia plant. I bougjt in the herb plant section at my local nursery. The leaves themselves are sweet right off the plant. I used to dry the leaves & then rub them between the palms of my hands to powder them. I kept the powder in a small jar to sprinkle on whetever needed it. The commercial version may have additives, so read the label.
Margot
I have a recipe that calls for 3/4 cup xylitol but only have stevia/Erythritol granulated blend and monk fruit/Erythritol granulated blend would I be able to substitute any of these and if so what would e the equivalent.
Thanks
Libby www.ditchthecarbs.com
You have to check the label of each brand as some brands are double strength but most stevia/erythritol blends measure 1:1 so it would be a direct swap. With all recipes, remember to taste before baking because you can always add some additional sweetener if it is not sweet enough for your taste buds, but you can't take it out and you don't want to oversweeten a recipe. As time goe son, you generally will require less and less sweetener.
Cindy C
I read about a new sweetener-Allulose. It comes from fruit.
Mark
I'm surprised more people aren't using glycine... half a spoonful of that works perfectly in my coffee. It gives it the same sweetness as sugar and doesn't have as nasty an aftertaste as stevia and sucralose. On top of that, it's also a valuable nutrient!
Kim
I tried a blender ice cream recipe that called for 1 tablespoon of sugar free syrup (sucralose). Can I substitute granular like swerve or lankanto. If so how much would I use?
Libby www.ditchthecarbs.com
Gosh without seeing the recipe and the ingredients it would be hard to say with 100% certainty. But if the recipe only calls for 1 tbsp it should be easily adjustable using the granular sweetener. Always add to your taste (so you may prefer it sweeter or less than they recommend). Some recipes call for cups of sweetener, and so it becomes a little trickier to adjust/swap ingredients.
Janie
This is a very informative article and has answered many of my questions. Thank you so much! I have been using Whole Earth Sweetener in my coffee. It is Erythritol and Monk Fruit. A bit pricey but I found many markets run a special on it occasionally. I especially like the 9.8 ounce tub with the pour or spoon lid. I dated one and it takes me a good month to use one.
pippi
hi Janie,
my Whole Earth Sweetener pack says it contains fructose, chicory root fiber, and stevia, along with the two ingredients you mentioned(erythritol and monk fruit). I've learned that fructose has to convert to glucose before the body can digest it, so it is hard on the liver and seems to be made from corn most often. I stopped using this sweetener because of this, and the fact that I don't like how processed the stevia is that it contains. I've heard that only the green unprocessed stevia is 'healthy'. I now only use erythritol, monk fruit, or chicory root fiber as sweeteners. Maybe Whole Earth Sweetener Company will make one with just these three sweeteners in the future! i hope this is helpful!
Natasha
Amazon sells the one with sucralose and hicory..smart n final sells the one with just stevia and Erythitol
Natasha Avery
They do now..smart n final carrots them..
Carol
Costco sells an erythritol / momkfruit blend. I have some, but have not tried it yet. I so not recall it was particularly expensive, though it does come in a fairly large bag.
KaD
Lilly's makes an entire line of chocolate products sweetened with stevia, including chocolate chips.
Lavonne Sylvester
Hi Libby,
I appreciate all the articles you have. They have so much information it was really overwhelming at first.
My husband bought a sweetener that says it is Stevia. Ingredients say corn maltodextrin and Stevia extract. Zero calories per 1 tsp and 1 g carbs. Is this a decent sweetener? I haven't even opened the bag yet. My go to sweetener so far has been the xylitol/erythritol blend.
Thanks!
Libby www.ditchthecarbs.com
Maltodextrin has an even higher glycemic index (GI) than table sugar. This means that maltodextrin can cause a rapid spike in blood sugars. If it was me? I'd avoid it or return it to the store 😉
Lavonne Sylvester
Thanks for answering this for me. I really appreciate it.
Carol
Maltodextrin is a GMO form of cornstarch. It is in a lot of products, including food supplements (vitamins). In large quantities it can cause diarrhea & gas. I'd suggest trying the product. If it causes you problems, use something else.
Bonnie
Is it ok to use Splenda?
Lesley
I don't understand why everyone is saying xylitol and erythritol are low carb, they have the same amount of carbs as sugar. Yes I know they are better in other ways, but NOT low carb. Seems suffering without any sweetener is the way to go, but alas not possible for most. Love your article, thanks.
Libby www.ditchthecarbs.com
Because they are non-absorbable carbs.
Sue Greenwood
I am trying to make sense of the labelling on the Matakana Superfoods MONKFRUIT JUICE POWDER. (NZ product)
It says it contains dextrin - will this raise blood sugars?
Have you used this product as a sugar substitute for cooking?
Libby www.ditchthecarbs.com
Dextrin is a form of starch, used for thickening, gum, glazing, coating food and glue. I looked at their packaging and they call it "dextrin free flow". I'm guessing that dextrin is used here to allow the monk fruit powder to flow freely and not clump together? It's not quite clear as to what this product actually is. The total carbs are 72g/100g plus fibre 13g which is recorded separately (as it is on most NZ labels) = total carbs 85g/100g. Yet the label also states it has 1406kj/100g? This doesn't really make sense if it were the monk fruit extract that is calorie and sugar-free. I also see they call it monk fruit juice powder, sugar substitute, not a sugar-free sweetener. It really is a confusing package and would personally not use it.
Ari
Another really helpful article, thank you! I was intrigued by the Pure Monk, but when clicking on your Amazon link to the product, I noticed that it had horrible reviews. Many are saying that the product has changed and has a nasty industrial odor. Do you still use this sweetener?
Daniel
I think all of the alternate sweeteners have some kind of aftertaste. I’ve been experimenting with blending different ones together and that seems to help somewhat.
Be careful when using any powdered form. Some of them contain maltodextrin, which is a sugar, and will add hidden carbs. A packet of Splenda has maltodextrin, and says less than one gram of sugar per serving. How much is in that packet, a teaspoon maybe? If you use a cup of the stuff in baking, which contains 48 teaspoons, you may also be adding 40g or more of sugar.
I use pure sucralose when use it at all. It comes in liquid and powdered forms, with no added carbs. Just be careful because it’s very strong! BTW, the study that shows an increase in blood sugar uses Splenda, not pure sucralose.
Audrey
My favorite sweetener is Lakanto monk fruit which is a blend of monk fruit and erythritol which tastes just like sugar. It comes in classic and golden. The powdered version is a little more expensive so I make my own with the classic or golden in my Nutrabullet. Swerve is also good mixed with monk fruit.
Linda
I use a chicory root sweetener called "Just Like Sugar". It measures and tastes ....just like sugar! It does not affect my blood sugar and, as a bonus, chicory root is a prebiotic! There are 3 types available: Green label, blue label and a brown sugar variety. The blue label states that it is for baking, but it does not measure 1 for 1. So I use the green label for baking (it does measure 1 to 1 for sugar in a recipe) as well as for sprinkling on foods. I realize that the label says it has 96 g sugars, BUT it also has 95 g fiber...making the net carbs 1. Yay!
Debbie T
I use Just Like Sugar, also and love it! I especially love the brown sugar variety. No one in my family can tell the difference. My favorite holiday dish used to be Candied Yams but only recently have I been able to create a lower carb version of it by using Kabocha Squash in place of yams/sweet potatoes. I still can't figure out how to make low carb marshmallows that brown like the real thing so instead I top the cubed cooked squash with butter and Just Like Sugar Brown and add several drops of Capella flavor drops in "Marshmallow" flavor, then pop in the oven until heated through.
Gabriela
Hello, i’m from Chile. Tagatose has become very popular here, because it hasn’t that bitter flavor and you can make caramel with it. Have you heard about it? Does it raise blood suggar levels?
Libby www.ditchthecarbs.com
I have never used it, but this article looks interesting.
Hana
I have a recipe that calls for "Monk Fruit Sticky Sweetener" - anything you recommend for that? Person that wrote recipe said she used monk fruit sweetened maple syrup - however I don't want the maple flavor...
Audrey
You could use liquid monk fruit
S Beals
It is my understanding that erythritol is only 70% as sweet as sugar whereas xylitol has the same sweetness level. Does swerve have some added stevia to make it as sweet as sugar so it can be used tsp for tsp (1:1 to replace sugar)?
Lorena Baker
Where is the source of these sweeteners? GMO corn?
Susan Vargas
I have read this article before and have often wanted to buy Swerve or Erythritol, but I live on SSD and cannot afford them. I continue to use Splenda or the store brand which says it is the same as Splenda. Am I harming myself, or should I just splurge and buy the Swerve or Erythritol? I started eating a keto diet in October 2017 and have lost 42 pounds to date.
Dee
They sell it on amazing of you’re able to get shipping where you are?
Dana
I have recently started using Pyuere (stevia/erythritol blend) because it is less expensive to purchase and more economical per ounce than Swerve (erythritol). It is at least twice as sweet as Swerve, though, so I am having to adjust measurements in recipes.