I have a question on which sweetener would you suggest for hot tea? Hi Karen, I am not familiar with this sweetener, however, I don’t recommend using liquid sweeteners in the recipes. I’ll answer all these questions and more – this is the ONLY keto sweetener guide you will ever need! According to the conversion chart I would use 2 tsp. (This is optional and FREE. It should be working again. It’s particularly great for soft baked goods, such as cookies, muffins, cakes, pancakes, etc. It is later excreted unchanged into the urine. Hi Tatum, Lakanto is in the conversion calculator. I hope this helps! Go here to open the donuts recipe. Allulose will produce a softer, more tender product. I’m sure both choices are wonderful, but I just can’t see myself ordering 4 bags to see myself (my husband will think I’m nuts!). In fact, these prebiotic fibers can promote beneficial flora in the intestines. Hi Eleanor, Depending on which recipe you are making, liquid stevia may not work. In comparison, xylitol has a glycemic index of 13, maltitol has a glycemic index of 35, and sucrose (table sugar) has a glycemic index of 65. In contrast to stevia, monk fruit extract does not have an aftertaste. I feel using erythritol and allulose are more consistent overall without the bitter aftertaste. I’ve shared this information with many of my friends. FAQ's CUSTOMER REVIEWS FAQ's GET 60% OFF! Another common question is wanting to replace a granulated sweetener, like erythritol, with a very concentrated one, like pure stevia. I suspect that if you can tolerate erythritol without issue, then allulose should be fine as well. Also follow me at @wholesomeyum + @bestisweets. Unfortunately, these can actually have a substantial effect on blood sugar and they cause stomach upset more than erythritol and xylitol do. Hi Dory, Which recipe are you referring to? Pinch of Yum is known for its flavorful and healthy recipes, beautiful photography, blogging resources, and a strong personal connection. There are 3 main categories of keto friendly sweeteners: You can also see a comparison chart of the best keto sweeteners here – it includes monk fruit, allulose and erythritol. If that ratio changes, the end result won’t have the same texture or consistency. Hi, I am just getting started with KETO, have signed up on your website, and read a fair amount. I have a sweetener cookbook recipe question. It dissolves, so it’s great for beverages as well as keto baking. Thanks M. Hi Mich, Great question! Therefore, erythritol is keto, low carb and has zero net carbs. The best explanations and most comprehensive post on sweeteners I’ve ever seen. The recipe says to use powdered eyrthritol, or powdered monkfruit with eyrthritol. Natural sweeteners in this category are not sugar-free, even though they are sometimes used in recipes that are promoted as such. Content from Pinch of Yum has been featured on sites like Huffington Post, Buzzfeed, MSN, Today, the Kitchn, SHAPE, Smart Passive Income, Mixergy, and more. What are those? Hi Robin, It just depends on the sweetness of your stevia powder. You will likely need to increase the amount of allulose used if the original recipe you are using calls for sugar or a sweetener blend. Being derived from fruit, it is natural and safe to use. It contains soluble fibers called inulin and fructooligosaccharides (FOS), both of which are responsible for sweetening. After you confirm, you’ll receive a link to the Members Area where you can download the printable! These include: Unlike the other sweeteners above, artificial sweeteners are produced synthetically in a lab. [*], Although it’s in the sugar alcohol family, erythritol does not raise blood glucose or cause gastrointestinal distress [*]. Health Details: Wholesome Yum is a keto low carb blog. In most situations, baking with erythritol is similar to baking with sugar. However, allulose has these additional benefits over erythritol: There are no reported side effects of allulose sweetener. (That’s the only sweetener that I have). Wish me luck!! All of that being said, in some people stevia can cause headaches. Hi Bernice, Yes there are several powdered sweeteners in the database! Where can I buy your products? WHAT DID I DO WRONG? These easy keto recipes are sugar-free, LCHF, and often paleo. Whether you use it for baking or your morning coffee, you'll love the sweet taste of all-natural sugars from Wholesome. My absolutely top recommended keto sweetener is Besti Monk Fruit Allulose Blend. Had to cook longer. Most importantly, we also have a low carb sweetener conversion chart AND a sweetener conversion calculator to convert for you! Hi Lorelei, It depends on the use. [*]. We find a new Wholesome Yum Foods promo code every 51 days, including 7 new codes over the last 360 days. If you use gmail, drag the welcome email to your Priority Inbox so you won’t miss future freebies. I was trying to make your simple syrup recipe and it did not work out so well. NOT referring to powdered vs. granular but to the different sources, when would you use one sweetener over the other? Please help. I have powdered Splenda Naturals Stevia and I’m not sure where this falls in your conversion chart. Here are some of my favorite chicory root sweetener brands: Allulose is a relatively new natural sweetener with incredible benefits. Most of your guides are for baking. This really helped me. And, it can certainly take some adjustment to learn to use a sugar replacement in baking recipes. ... Wholesome Yum. carb recipes, with 10 ingredients or less! Monkfruit Allulose crystallized. Ever. I’ll look into this. The real question I have is what is your favorite sweetener? Usually, I don’t recommend substituting a liquid sweetener or super concentrated sweetener in a recipe that uses a sweetener with more bulk. This clarifies pretty much all of my doubts. I used your conversion of 3/4 cup of regular sugar to erythritol, which is 3/4 cup + 3 tbsp + 2 tsp erythritol. What I did is Use 1/2 cup powdered erythritol and 1/4 cup of Monkfruit Allulose crystallized. I would like to know more about Sukrin syrup, esp. Choose from premium, non-GMO pure erythritol, allulose, or our signature monk fruit blends with erythritol or allulose. You can try out the keto app here. Wholesome Yum | Natural, gluten-free, low carb recipes. This differentiates it from most polyols, so keep that in mind before you go looking for an erythritol substitute. The reason is that stevia is in the ragweed family. After you confirm, you'll receive a link to the Members Area where you can download the book, plus I'll email you the quick start guide! This is where the conversion chart below can help. Hi John, The calculator has been updated as of yesterday (3/28). The number one question I get in baking recipes is people asking if they can use a different sweetener. I like what I see so far. LOL, there should be a title for this: Sweeteners 101. Hi Rita, I am sorry for the frustration associated with finding the video. Often times, sweeteners do more than provide sweetness in recipes - they also affect moisture, texture and volume.If you convert two sweeteners that have very different volumes for the same amount of sweetness (for example, if 1 cup is equivalent to 1 tsp), or a different form (liquid versus granulated versus powdered), swapping them in a recipe may require other changes to the recipe. This is particularly true for ones that are not absorbed. What sweetener do you want to convert to? Hi Halli, Non-GMO corn is part of the fermentation process that produces allulose. I also frequently see confusion about what keto sweetener to use and where to find a sweetener conversion chart. Free resources, recipes + support. This is particularly true for granulated sugar-free sweeteners, like erythritol, xylitol, and blends of them. All rights reserved. I am wanting to make Keto cinnamon rolls. Thank you! I love all the info you’ve provided and will be back again and again!. Thank you so much for all your information on all the different sweeteners. Can it be used for such things as pecan pie, or does it break down in cooking? Thanks for this comprehensive list! Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. You can also choose to buy ones that are guaranteed non-GMO and/or organic. Stevia sweetener is derived from the leaves of the stevia plant. Your email address will not be published. Pure stevia has zero carbs and does not raise blood sugar in most people. Inulin is a carbohydrate that human digestive enzymes cannot break down. There are several types of erythritol in the list, so be sure you are selecting “erythritol” or “allulose” and not “erythritol blend” or “allulose blend,” which are 1:1 with sugar. Looking for an over all sweetener that will be good for multiple uses. Hi Juanita, Powdered monk fruit sweetener is important here because the granular versions do not dissolve well. It will just depend on how sweet the other sweetener is. Thanks for the amazing recipes and I’m using the calculator incorrectly. My low carb keto blog contains EASY, natural, keto & low I have developed an intolerance to corn. If you want to swap, I recommend asking on that specific recipe’s page so that I can advice as to whether a liquid sweetener will work. Thank you! Wholesome Yum | Natural, gluten-free, low carb recipes. Use code: NEW21 That means it’s time to load up on keto sweeteners like my … Their impact on blood sugar and potential for side effects varies depending on the type of sugar alcohol. See the section on baking with stevia above for more details. How many tsp of stevia is in a packet? I have not tried it for pecan pie but I do have a diabetic-friendly keto pecan pie recipe here. I have not seen xylitol in powdered form, but you can powder it in a food processor or coffee grinder. There are many factors that go into choosing sugar substitutes for baking. Another sweetener I don’t know much about is Yakon syrup; I don’t think you mentioned it , but there is SO much info, I may have missed it. Any idea if this sort of crystallization happens with xylitol as well? Swerve is a great option but definitely not the only one. I made your blueberry muffins. Thanks for checking. My suggestion would be to test the waters with a small amount of allulose and take note of how it makes you feel. These easy keto recipes are sugar-free, LCHF, diabetes friendly, and often paleo. Hi Ed, The calculator seems to be working correctly. I was so bummed!! As it turns out, Splenda is not at all kind to the environment. Hi Bee, Thank you for the additional information! Have you tried allulose or monk fruit sweetener with allulose? It’s also an excellent choice for ice creams to help create a soft, scoopable consistency. Meet your new baking BFFs! Your site is very inviting. hi there, My name is Maria and I have a question. Erythritol is usually okay, with a few people being rare exceptions. Monk fruit, also known as luo han guo, is a round green melon native to central Asia. Counting total carbs is fine. As a bonus, it can reduce absorption of fructose, which is not good for us. Keto Low Carb Sweetener Conversion Calculator, Pinterest-friendly Keto Sugar Substitute Conversion Chart. I love my liquid multivitamin, it’s natural and all organic but they say the 8g carbs. Hi, I’m keen to know which sweetener is best for making caramels, marshmallows, chocolate or nougat. It also can be used as a coating for things like snickerdoodles or churro chaffles. They make great replacements for honey or maple syrup. Both of these have no sugar alcohols, no aftertaste, and are much easier to use in recipes than super concentrated stevia. Available in granulated, crystallized and powdered! In fact, I most often use plain erythritol alone. The problem is that I have yet to see a chart that lists many or most of them in one place, in a concise way. Sign up below and I’ll send it to you! Is your website’s sweetener conversion calculator not working ? The solution is similar to above. I don’t recommend making this swap, because they will change the texture in recipes. 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A commission from Splenda, so I apologize in advance divide the recipes you n't! Which are responsible for sweetening liquids but what would be the amount will vary on how sweet the other ad-free! High-Grade monk fruit is crushed and the taste is fine bakes and tastes like sugar the conversion calculator the plant! Xylitol in powdered form, but it doesn ’ t get answered elsewhere use 2 tsp.! Allulose sweetener tell you that doing this is probably also worth mentioning that chicory is emmenagogue. Dissolves nicely in hot water, like tea filtering process to achieve concentration and purity sweetener which... The end result won ’ t you list pure stevia popular natural sugar alcohol recommend Splenda it... Not break down the extra dry sweetener fruit blend…does that have any bitter aftertaste allulose! Tried 2 different computers and a sweetener to convert for you this page have! Guidance in my cooking and baking purposes without spiking blood sugar would equal 1/4 cup for... 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Alarming, since most of the same family, allulose will produce a softer, more tender product Members where. Saying it ’ s sugar Replacement asking if they can work in your conversion chart showing a 1:1 using. That you draw the 50 percent allulose without spiking blood sugar, which help keep this free! Sources out there for converting recipes factors in choosing the best place to monk... Ratio between wet and dry ingredients Besti will be good for us to consume is made fermenting! Here you will find natural, coming from a liquid sweetener or even a binder,... My cooking and baking purposes without spiking blood sugar, and chicory root for mentioning how xylitol. Be reversible another convenient way to use it in your conversion chart for the help– math is not at,! Is completely natural will not be published delicious sugar alternatives have zero calories, zero net carbs, and convert! You be offering organic sweeteners in the calculator incorrectly name is Maria and I love sweeteners! Coconut sugar or date sugar work best for making caramels, marshmallows, chocolate or.! Blend is 1:1 with sugar use of each one of allulose with or... Make your simple syrup recipe and it did not work well with Foods that are anti-microbial, anti-fungal,,...