What are the best sweeteners for the keto diet? Check out this comprehensive guide to baking with sugar substitutes, and learn how to get the taste and texture you crave!
Today, my keto friends, I am imparting some of my vital knowledge and deep wisdom about using keto sweeteners. We will discuss all of their pros and cons, and how they affect the outcome of your keto desserts.
In advance of the holiday baking season, I figured you could put this information to good use. Because if you’re anything like me, you like to get an early jump on your keto holiday cookies!
This is actually an abridged version of the in-depth keto sweetener section in my book, The Ultimate Guide to Keto Baking. I think you will find it very informative.
What is the best keto sweetener?
I’m sorry, I simply cannot answer that for you.
I’m not being willful or stubborn, or deliberately withholding information. It’s simply that there is no such thing. Yes, you read that right – there is no such thing as the best keto sweetener.
Here’s why: Everyone experiences these sugar substitutes differently. It’s almost as individual as the individual themselves.
- Some people experience an unpleasant aftertaste with one and not another.
- Some people suffer from GI issues or headaches when consuming certain sweeteners.
- Some people see a blood sugar rise when other people do not.
- Some people may even experience an allergic reaction to certain sweeteners.
With the sugar substitutes market constantly expanding and changing, it’s much more about finding what sweeteners work best FOR YOU.
What are the best sweeteners for keto baking?
Ah, now we’re on to something. This is my territory and one that I have researched extensively. I have experimented with a wide array of sugar substitutes and I can tell you straight up that none of them behaves exactly like sugar.
They all have very different properties and the sweetener(s) you choose will impact the outcome of your recipes. The trick is to understand their different attributes and use them to advantage.
Consider the final product before choosing your sugar substitutes. What are you trying to make? What consistency are you trying to achieve? Do you want it crisp or soft? Chewy or cakey? Should it be gooey or firm?
Most of the popular brands on the market are actually blends of two or more keto sweeteners. For simplicity’s sake, I am going to break them down into their main ingredients.
Erythritol
What is it?
Erythritol is a sugar alcohol (polyol) that is naturally present in some fruits and fermented foods. For mass production, it is made by fermenting a glucose syrup with enzymes.
It is unique among sugar alcohols in that it has zero carb impact. Our bodies simply do not recognize it as a carb so it does not impact blood sugar at all. And unlike many sugar alcohols, it does not cause gastrointestinal issues for most people.
How does it work?
Similar to sugar:
– Erythritol mimics sugar in its crystalline structure, so it helps whip air into butter and egg whites.
– It also browns and crisps up nicely and it can even be coaxed into caramelizing.
Differs from sugar:
– It’s only 70% as sweet as sugar, which is why most brands combine it with other sweeteners, to make it measure cup for cup.
– It’s non-hygroscopic, meaning that unlike sugar, it does not attract or hold onto moisture, which can cause baked goods to be dry and crumbly if they don’t have enough fat.
– It can re-crystallize as it cools, particularly in liquid applications like sauces, custards, and ice cream.
– Some people experience a mouth-cooling sensation, similar to sucking on a mint. Not everyone experiences this, and often mixing it with other sweeteners eliminates this sensation.
Major Brand Names: Swerve, Lakanto (this is mostly erythritol… do not be fooled by the fact that it calls itself a “monk fruit sweetener”), So Nourished, ZSweet.
Xylitol
What is it?
Xylitol is also a sugar alcohol found in some fruits and vegetables, as well as in wood and corn. It is usually manufactured commercially from corn or birch trees.
Some, but not all, xylitol is absorbed by the intestines into the bloodstream. This means it can cause some gastrointestinal discomfort when consumed in large amounts. It can also have an impact on blood sugar.
WARNING! The biggest issue with xylitol is that it is highly toxic to dogs.
How does it work?
Similar to sugar:
– It has a crystalline structure so it can whip air bubbles into butter and egg whites. It’s also as sweet as sugar.
– It’s more hygroscopic than erythritol so it attracts moisture and it doesn’t re-crystallize as it cools. Xylitol is great for ice creams and sauces to keep them soft.
Differs from sugar:
– Xylitol doesn’t caramelize or crisp up very well. This can cause problems for baked goods that need a crisp texture, like many keto cookies. They will turn out much more cakey and soft if you use xylitol.
– Definitely do NOT use for meringue, as it will stay gooey and soft, and won’t come off the parchment paper.
BochaSweet
What is it?
BochaSweet is the brand name of a unique sweetener derived from the kabocha squash, a type of winter squash also know as Japanese pumpkin.
Like erythritol, it seems to have little to no impact on most people’s blood sugar. But like xylitol, it can cause some gastrointestinal upset when consumed in large quantities.
In many ways, BochaSweet functions a lot like xylitol (they are both pentose sweeteners), but it does not appear to be toxic to household pets.
How does it work?
Similar to sugar:
– BochaSweet is as sweet as sugar and so can be used as a cup-for-cup replacement, without an apparent aftertaste.
– It is more hygroscopic and doesn’t re-crystallize so it’s great in sauces, custards, and ice creams. (I have started using it in combination with Swerve in all of my keto ice cream… they stay scoopable even straight from the freezer!).
Differs from sugar:
– Just like xylitol, BochaSweet will not crisp up or brown very well. Cookies end up soft and cakey, and meringues are so gooey that they won’t come off the paper.
Allulose
What is it?
Allulose is a relative newcomer on the sugar alternative scene and has become incredibly popular. It is a monosaccharide, which means it really is a “sugar”, but one that our bodies don’t treat like a sugar or a carb. It is largely excreted without ever affecting blood glucose levels.
However, I caution you from personal experience that large amounts can cause serious GI distress. Many people don’t seem to suffer from this, but some of us do and it’s…not fun.
So it’s worth testing on yourself in small amounts and building up from there.
How does it work?
Similar to sugar:
– Allulose caramelizes nicely and tends to be hygroscopic, keeping sauces and ice creams soft, and baked goods tender.
Differs from sugar:
– Allulose is only 70% as sweet, which means you need more to sweeten your desserts.
– While it caramelizes well, it doesn’t crisp up well and baked goods tend to be soft and cakey. Even just a little allulose, in combination with other sweeteners, can prevent your cookies from becoming crisp.
– It can over-brown the outside of baked goods, especially the parts that are touching the sides of the pan. Cakes can have a dark, almost burnt appearance, although they aren’t over-cooked.
Stevia and Monk Fruit
I am lumping these two together because they have many similar properties and behave much the same way.
What are they?
Both stevia and monkfruit are naturally derived, plant-based sweeteners that are hundreds of times sweeter than sugar. Because they are extremely concentrated, a tiny amount can sweeten a whole recipe.
While that may sound like a good thing, it can have major implications for your keto baked goods. Read on…
How do they work?
Concentrated sweeteners like these have no “bulk” – they have little in the way of weight or volume so they don’t add much to your recipe other than sweetness. They can’t contribute anything to texture or consistency, and they don’t caramelize, crisp, or brown your baked goods.
Bulk is an important factor in anything from cupcakes to frosting. Substituting a non-bulk sweetener means your keto treats may not rise properly, may be more fragile, and may not set properly.
“Monk fruit sweetener”
Please be aware that many brands that bill themselves as “monk fruit sweetener” are actually mostly erythritol. The main ingredient is erythritol, with a little monk fruit to make it sweeter. This means that the sweetener will behave mostly like erythritol.
How to use sugar substitutes
I’ve thrown a ton of information at you and I know it’s hard to digest it all. I do this for a living and still I have times when a certain sweetener doesn’t behave the way I think it should. But here’s a quick cheat sheet on what to use when:
Want crisp keto cookies? Use erythritol based sweeteners like Swerve, Lakanto, or So Nourished. Other options will make your cookies soft and cakey. I highly recommend Swerve Brown for the best brown sugar substitute for cookies!
Making a keto cake recipe? Use any sweetener that has bulk (erythritol, BochaSweet, xylitol or allulose), but do be forewarned that some are not quite as sweet as sugar and you may need more of them.
Making a keto frosting? You need a bulk powdered sweetener to give your frosting structure. Erythritol, xylitol, and BochaSweet all have confectioners (powdered) versions. Allulose may as well but I am unsure of brands.
Want a gooey consistency? Try using BochaSweet or allulose, or combine it with another erythritol based sweetener. This combo is perfect for things like keto caramel sauce or my keto pecan pie.
Want keto ice cream that stays scoopable for days? My recommendation is half Swerve and half BochaSweet or allulose. Using only erythritol based sweeteners makes your ice cream rock hard, and all BochaSweet makes it too soft (it stays like soft serve!).
Just trying to sweeten your coffee? Use whatever you like best. They all work well if you don’t need a certain consistency so this is a matter of personal preference.
Still have questions?
Leave a comment and I will do my best to answer!
Adding to the confusion is that many brands on the market are blends of the keto sweeteners I outlined above. Blending sugar substitutes can maximize their sweetness and reduce potential aftertastes.
But I’ve tried such a wide array of sweeteners, I have a good idea of how most of them work. I can also take an educated guess based on the ingredients list. So drop me a line and I will give you all the information I can.
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How to prevent goods from having grainy texture while using erythritol? Thank you.
It’s in this post! Read about the other sweeteners.
Be careful with erythritol, xylitol and allulose. They are all made with corn. Corn is sprayed with glyphosate. If I were you I would buy ONLY non-GMO versions (in hopes there is no glyphosate) if you use anything that has erythritol, xylitol and allulose. Just something I figured I would share.
Thank you Carolyn! Love being able to make keto dishes that work for my new lifestyle. I am new to keto (a little over a month in). I made my first keto dessert over the weekend…. the brownies using swerve as the sweetner (baked as directed) and noticed that they were a little crumbly, and that after taking a bite, then drinking water after the water would taste like sugar water….would this be the “cooling” after effect that you were describing?
No, that sounds like a different issue. They shouldn’t be crumbly, though. I think something must have gone wrong…
Thanks for this comparison! As a dietitian who works with a lot of patients with diabetes, I often steer them to your site for ideas of how to still have great-tasting treats while keeping their blood sugar in check. Personally, I experience the cooling of Swerve. I’ve found that Trim Healthy Mama’s Gentle Sweet is a great substitute for Swerve in your recipes. It’s a blend of xylitol, erythritol, and stevia. The only downside for me is I have to order it from their website.
Thanks, Treva!
How about the Allulose Liquid Sweetner? I use it for margaritas and I was thinking of using it in a Keto Irish Cream, but would love to know where else I can use it? Ice Cream?
Thanks for the fantastic information!
You can use it in lots of applications, but if you’re trying to use it in a cake that uses a granular sweetener, you may have some issues throwing off your wet to dry ratio…
I definitely have experienced the cooling sensation of the Swerve in some (not all) of the baked goods recipes from Everyday Ketogenic Kitchen; one that stands out in particular was the Pecan Toffee Bars. The cooling sensation was really off putting in that, but not in the Chocolate Lava Cakes that I make regularly. The toffee bars called fir 1/4 cup powdered for the crust and 3/4 + 2 TBL granulated for the topping. With what other sweetener, and in what ratio, would you suggest to lessen that aftertaste? I have no gastrointestinal issues with any of the other sweeteners, that I’m aware of. ????
So the crust should be fine… I think it’s probably the high concentration of sweetener in the filling you are getting it from. Try using half BochaSweet or Allulose but do be aware that the topping won’t have that toffee crispness, but instead be a little softer. Not necessarily a bad thing!
This is off topic but could you come up with a recipe for lilys peppermint white chips for the holiday? I ust got a bag and they are delicious. Thanks,
Just saw choc zero has a version too.
I use Whey Low. Since it is derived from sugar, it tastes like sugar, with no aftertaste. The scientist who developed it did it for his wife who had become diabetic. They have links to their testing. I actually have not used it in baking, even though they have granular, powdered, brown and ice cream mix. I do wish someone from the keto community would try it. Everything else I have tried leaves an aftertaste. As far as being difficult to find, I have had to order many of these sweeteners in order to try them.
You truly are the Keto Baking Queen in my eyes!!! Question: In your “Chewy Ginger ‘Molasses’ Cookies” recipe, you used granular swerve and yacon syrup. Now that there is brown swerve, would you use that instead of the granular swerve and omit the yacon syrup? Thanks!
You certainly could!
I am the only one eating sweet recipes and I am getting the re-crystallization from Swerve and Lakonta, I am guessing because I have to place in the fridge or prefer to freeze my deserts ( cheesecake, cookies, scones). Should I try always using the powder version, or adding more liquid or fat if I want to freeze these desserts. I see a few have asked this question. I am also tempted to try Besti mixture of allulose and erythritol. I have your baking book and trying to decide on which 2-3 products to have.
I think you need a mix of sweeteners. Just going powdered isn’t going to change the crystallization problem.
What sweeetener, or combination, would you recommend if one likes super fudgy brownies? Ihave them all except the new purecane. Thanks.
I’d probably do a mix of Swerve and BochaSweet or Swerve and allulose.
I made your oatmeal cookies, but they ended up kind of hard and crumbly. I am now looking at the sweetener I used which is maltodextrin and Stevia extract combined as a granular. Was this the culprit of the unwanted texture or the baking time you think??
YUP! That would be an issue indeed. What brand is it?
Thank you for answering!! It is a Great Value brand ‘Walmart’. A little deceiving as the front says granulated Stevia.
I highly advise ditching that sweetener STAT. The main ingredient is maltodextrin, which really isn’t a healthy ingredient and spikes many people’s blood sugar. It also doesn’t bake well, as you discovered…
Hi Carolyn!
I really appreciate what you are doing!
Did you ever researched Whey Lo? I talked with them and they say the way it is processed makes it healthy. But I wasn’t sure…After all they sell it. I’d be glad for any info.
I have not tried it. I’ve heard of it but the fact that it says it’s 20% of the Glycemic Index of sugar leads me to believe that it would have something of a carb impact. Also, it’s not readily available in stores so it’s not one people can easily get hold of.
Hi Carolyn, thank you so much for the wealth of info! I’ve just started experimenting with sweeteners cause I wanna bake more treats so I won’t be so tempted to buy anymore expensive keto friendly ones. I’ve tried Pyure and Lankanto and I am sensitive to the cooling effect, it basically has ruined deserts for me. I was wondering how you feel about Inulin as a means to cut away the cooling affect from Erythritol sweeteners
Do you have a source of just straight inulin?
This was great information, thank you! I am one of those people that does suffer the gastrointestinal issues and have tries everything to see if it works for me. But nothing yet…I’ve thought of reducing the real sugar and substituting half of month fruit, which I have several packages of in the pantry, purchased prior to my issues. At least I would reduce the calories/carbs. Any suggestions?
Tell me what kind of recipe you want to try that in and I can guide you better!
What about Pyure? I bought but haven’t used yet.
So that entirely depends on what “Pyure” we are talking about. They have a number of products, ranging from liquid to granular. But their all purpose “stevia” blend is really mostly erythritol. Here are the ingredients: Organic Erythritol, Organic Stevia Extract (Reb A), Natural Flavor
Thank you so much for your wealth of knowledge!
Can you please explain how confectioners and grounding up the granular is different?
Thank you so much!
I sure can! The most important thing to know is that no matter how well you grind your sweetener, it will never be as powdery and fine as a commercially ground one (trust me, I’ve tried). So you will experience some grit in frostings and such. It’s good as a last resort measure, though!
Thank you! As someone who does not tolerate sugar alcohols well, I am tied to stevia and the like. It is a little frustrating to see most keto desserts using the cup for cup sugar alcohol options. There has to be a way to use the stevia-like options in the recipes that need the bulk. Any advice you can offer would be great.
I wish I could offer one set of rules and voila, but that’s not how it works. You will need to take it recipe by recipe. But have you tried allulose or BochaSweet?
Thanks Carolyn! This is great info. I have been seeing another product advertised quite a bit. Pure Cane, which states it is derived from cane sugar but is zero cal/carb. Have you tried it?
Once again, don’t be fooled by what something calls itself. This is mostly erythritol, as evidenced by the fact that it’s the first ingredient. It’s formulated to be 2x as sweet as sugar, which means you need to use less of it. I tried it my Keto Butter Pecan Cookies recently. They were only okay. They didn’t spread as much as they are supposed to.
Hello Carylon, thank you for taking the time to show us the difference between all of the Keto sweeteners that are now on the market! It can get very confusing! I just saw at TJMaxx, they had Monkfruit golden. Have you ever used it, and if you ha, does it compare to Swerve brown? That’s the first time I’ve seen that so I was curious. Keep on Keto cooking!!!
Debbie M.
Is it Lankanto brand? I talk about that in the blog post, so search for “lakanto”
Lakanto GOLDEN Monkfruit Sweetener is a substitute for raw cane sugar NOT brown sugar…I learned the hard way!:) It is granular like their CLASSIC. I use Swerve Brown often-a great replacement for brown sugar.