Keto Sweeteners: How and When to use them!

Let’s be honest! We all love sweets!!! 

It’s a common misconception that if you go Keto, you can never have sweets again. That’s not true. You can enjoy baked goods, ice cream, cookies, etc without the carbs. When going Keto, it is important to explore and research all of the different types of non-sugar sweeteners. Because living without sweets would be awful!
 
There are three particular non-sugar sweeteners that I use all of the time in my everyday life. (I try to avoid too many chemicals in my diet, so I steer clear of aspartame and sucralose as much as I possibly can.) I mostly stick to naturally occurring sweeteners like Stevia, Erythritol, and Monk Fruit Extract.

Stevia- Stevia is a sweetener made from the plant by the same name. It is native to Brazil and Paraguay. It has no calories and no sugar. Most days on the way to work, I swing by Starbucks for a coffee with heavy whipping cream. I then add a couple drops of liquid stevia to add a bit of sweetness. Liquid Stevia incorporates right into liquids and has no weird flavor. Perfect Keto uses stevia powder in their Keto Supplement to make them extra delicious.


Erythritol-  Erythritol is a sugar alchohol that occurs naturally in some fruit and fermented foods. It is almost non-caloric and doesn’t affect blood sugar.  I’ve found that Erythritol is the best sweetener for baking. I use it in my Fathead Cinnamon Roll Recipe and in my Chewy Chocolate Chip recipe. It bakes up just how you would expect real sugar to. It doesn’t effect the rise or bake time. Also I love that Erythritol isn’t too sweet. You don’t even notice that you aren’t eating real sugar.

Monk Fruit Extract- Monk Fruit is native to Southern China and Northern Thailand.  It is much sweeter than common sugar so a little goes a long way! Monk Fruit Extract works really well in smoothies. With some blending it incorporates really nicely! Some of my favorite Keto Brands use monk fruit extract to sweeten their products. Choc Zero uses it to get to add just the right amount of sweetness to balance out their amazing Keto Chocolate. And Nui Cookies use Monk Fruit Extract in all four of their Keto Cookie Flavors.

I hope this guide helps you understand how to bring a little sweetness into your life without undoing all of your hard work!!

xx,

Jen