(I often get asked, “What is the best sweetener for a low carb diet? I hope that my previous article about the difference between low carb sweeteners and this article answer that question for you.)
In my last article, Low Carb Sweeteners: Choose What's Best For You, I talked about the differences between artificial sweeteners, natural low carb sugar alternatives, and natural sugar substitutes. I also listed the pros and cons of each, summing up with the statement that “choosing the best sweetener for you depends on your goals and what you are most comfortable with.”
I’ve done a lot of low carb baking over the years, and have tried almost every sweetener on the market. I discovered early on that mixing several sweeteners together produces the best “sugar taste” while minimizing the negatives of any one sweetener.
I still mix my sweeteners, preferring to use natural low carb sugar alternatives in lieu of artificial. Why? Well, it’s MY personal preference and what I feel most comfortable doing – especially with kids in the house. But I don’t judge, use what you want.
These Fudgy Keto Brownies were made using a combination of erythritol and liquid stevia.
My two Favorite Low Carb Sweeteners? Erythritol and Stevia
Now let me just quickly say that my very favorite sweetener is Xylitol. It has a clean sweet flavor most like sugar, but it has three strikes against it…
- it is lethal to dogs
- It has calories & the tendency to spike blood sugar in some individuals
- It can cause stomach upset in some individuals
So, I have come to rely on the dynamic duo of Erythritol and Stevia
What is erythritol?
Simply put, erythritol is a sugar alcohol, named so because it’s chemical structure looks more like that of an alcohol rather than a sugar. It comes in crystalline form (looking like sugar), has 60% the sweetness of sugar, and produces a cooling effect as it melts. The great thing about erythritol is that it has no calories and does not spike blood sugar. How? Our human bodies can not process it, so it passes harmlessly through, virtually unchanged.
What is Stevia?
Stevia is an herb which contains compounds called glycosides (stevioside and rebaudioside) which are up to 150 times the sweetness of sugar and does not raise blood sugar. It has long been used in South America to sweeten drinks, has been used in Europe and in Japan for many years, and is sold in commercial in products like Truvia and PureVia. The Rebaudioside is the form most commonly used in U.S. and is commonly mixed with other products like erythritol, alcohol, water, or glycerine.
How to Use The Best Low Carb Sweetener in Baking
First let me say that how one combines sweeteners is completely individual. Everyone’s taste buds perceive sweetness in a unique way.
This is how I sweeten my baked goods…
If a regular recipe calls for 1-2 cups of sugar, I typically use 1/3 – 2/3 cup of granulated erythritol and then increase the sweetness with approximately 1/4 – 1 teaspoon stevia glycerite. Why? For me, erythritol produces a very sharp taste and burning feeling at the back of my throat. I’ve found that using a minimal amount of erythritol and augmenting with super-sweet stevia counteracts both the sharp taste from the erythritol and mitigates any bitterness from the stevia. Using erythritol and stevia together lets me use less erythritol, which saves me money.
Is erythritol the perfect sugar substitute? No, but it’s a pretty darn close! Drawbacks? It’s expensive, it tends to recrystallize resulting in a “crunchy” texture in frostings, puddings, and cheesecakes. This tendency also causes hardening upon cooling, ie. a thin crust on cakes or a very hard caramel sauce when cool. Trying to melt it, like one would sugar, to pour into a meringue frosting is disastrous as it seizes.
Is stevia the perfect sugar substitute? No, but I love it and use it every day! Some people find stevia bitter, think it tastes like licorice, or are allergic to it. Not all brands are the same! Some brands and forms of stevia taste and perform better than others. After trying all of the liquid stevia brands and flavored liquid stevias, I settled on Now Stevia Glycerite for my baking and KAL Pure Stevia (powder) for use in my coffee and smoothies. They're the only products I find tolerable (SweetLeaf Liquid Stevia is not too bad!). But taste is subjective and there may be another brand that you like.
Mixing erythritol and stevia together produces a nice punch of sweetness!
Note: If you've never used stevia before, it does require a few days for the taste buds to adjust. Until they do, you will probably detect a “diet” taste. Also, if I have a tasty treat that contains a lot of erythritol and then try any of the stevia forms, the stevia will taste extremely bitter! Why? Erythritol leaves a sweet taste in the mouth. If you don't believe me, put a little in your mouth and let it dissolve. Now, have a drink of water. The water tasted sweet, right?
The Best Low Carb Sweeteners List: Natural Low Carb Sugar Alternatives
Granulated Low Carb Sweeteners:
- Erythritol (GOOD PRICE granulated)**
- Lakanto Monkfruit Sweetener Classic (erythritol/monk fruit, granulated)**
- Lakanto Monkfruit Sweetener Golden (erythritol/monk fruit, granulated)**
- MonkSweet (erythritol, monk fruit, & stevia)
- Natural Mate (erythritol / stevia blend, granulated)
- Poly Dextrose (powdered sweetener, mostly fiber, used in sugar-free hard candies)
- Sukrin Gold (erythritol/ tagatose, granulated – the BEST brown sugar sub)**
- Sukrin (erythritol, granulated)**
- Sukrin :1 (erythritol/stevia blend, granulated)**
- Swerve Granulated (erythritol/oligosaccharide, granulated)**
- THM Gentle Sweet (erythritol/stevia)
- THM Gentle Sweet Super Sweet (erythritol/stevia)
- Xylitol (granulated)
- Pyure (erythritol/stevia, granulated)
Powdered Low Carb Sweeteners:
- Chicory (usually blended with other sweeteners)
- Inulin FOS (a sweet prebiotic fiber usually mixed with other sweeteners)
- Just Like Sugar – Brown (almost pure chicory)
- Just Like Sugar – Tabletop (almost pure chicory)
- KAL Pure Stevia Powder (stevia/maltodextrin)**
- Sukrin Icing Sugar (erythritol/setvia blend, powdered)**
- Swerve Confectioners (erythritol/oligosaccharide, powdered)**
- Truvia (GOOD PRICE erythritol / stevia, powdered packets)
- Tagatesse (a new sweetener made from milk)
Liquid Low Carb Sweeteners:
- NuNaturals Liquid Stevia (vanilla, lemon, orange, etc.)
- Sweetleaf Liquid Stevia (vanilla cream, lemon, orange, chocolate, hazelnut, berry, etc.)
Low Carb Syrups: (honey or syrup replacements)
- FiberYum Syrup (contains lots of fiber so use sparingly)
- Sukrin Clear Fiber Syrup (isomaltooligosaccarides IMO – high in fiber so use sparingly)**
- Sukrin Gold Fiber Syrup (isomaltooligosaccarides IMO – high in fiber so use sparingly)**
- VitaFiber TM IMO Syrup (high in fiber so use sparingly!)
[** indicated products that I like and/or have used on the blog]
[This post contains affiliate links.]
If you would like to read information about these low carb alternative sweeteners, please read my article on Low Carb Sweeteners: What's Best For You?
After reading this, I asked my hubby to bring home some Stevia, he brought Xylitol too (non GMO) and I must say I love it! It tastes amazing, like a slightly “less sweet” sugar, mmm, immediately made a greek yogurt and cocoa treat with it. I tasted the Stevia too, it was also very nice, not bitter at all but very sweet with no by-flavour (although hubby said he could detect slight “diet” taste) it is the liquid kind while the Xylitol is granulated. I think both will be a great addition to our keto diet. Apparently the Xylitol was expensive though and I will have to see how it affects my gut for the next day or two before committing my absolute love to it but so far so good, thank you for the advice!
I also did some research on it (I was a little nervous of Xylitol as it is not as natural or historically prevalent as Stevia) and aside from some pseudo health experts claiming one must “stay away from Xylitol and it kills dogs” all of the scientific evidence based papers I read had only good things to say, bar slight concerns over products made with GMO corn. Personally I don’t have a dog and wouldn’t feed it people food anyway, so I dont need to worry in that regard and effect on blood sugar is very minimal in a healthy adult…so that just leaves the stomach- well time will tell with that one I suppose. Thanks again <3 from germany!
Thanks for sharing, Silvia! Actually, xylitol has been used in Scandinavia for many many years. It is birch sugar and a traditional food. Most xylitol available on the markets today is made from fruit and vegetable fibers. I’m glad you are enjoying your sweeteners. -Kim
Chocolate is also lethal to dogs right?
It can make them very sick, yes. -Kim
do you have any resources for how to use VitaFiber? Can I use it to replace honey? All I’ve really seen is using it in quest bars which doesn’t appeal to me.
thanks in advance –
Hi Lynn, I’m sorry it took me a while to get back to you. I use the fiber syrups to make a great caramel sauce and caramel candies. It’s my thought that it helps prevent the erythritol from recrystallizing, thus keeping the sauce smooth. I have used it as a binder and sweetener for low carb granola to great effect. It does bump up total carbs because it is so high in fiber, so I make sure to use it sparingly. I think my favorite application at the moment is for chewy low carb granola bars. They tasted just like store bought. I do use it as a honey sub in Chinese food and sauces that would use honey. I only use a little and augment sweetness with erythritol or stevia or a combination of the two. I hope this answers your question as well as gives you some ideas. If you need any more information, let me know. Enjoy your week. -Kim
I found this article to be very informative. I enjoyed reading it. I look forward to trying your recipes.
Thank you Margaret. I hope you find some that you like. 🙂 -Kim
Where is the best place to buy some of these sweeteners you’ve recommended? Are there stores that carry them? Thanks!
You can purchase all of the products on Amazon, Jenn. I have also seen selected Walden Farms products in my grocery store in the sugar-free aisle. The Sukrin products can be purchased on Amazon or through Sukrin USA. I have seen the stevia products at my local health food store. Good luck. -Kim
Outstanding reference to have at hand when meal planning
Thanks, Mike. I appreciate that. -Kim
Thanks so much for this article. It’s very helpful. I’m rather new to low carb eating but I’m loving the results I’m seeing.
However, I am desperate for some granola. I hate oatmeal (it’s a texture thing with me) but I love homemade granola with toasted oats and plenty of nuts. I’m quite fond of Ina Garten’s recipe that calls for 2 tablespoons of honey for sweetness. Any recommendations on a good substitute?
I see the listings for FiberYum and Sukrin Fiber Syrups listed above as honey substitutes but I’m a bit thrown off by the warning to use sparingly. Is it not a one to one ratio?
I’d appreciate any ideas or recommendations you might have.
Thanks!!
Hi Brad. I have actually used the Sukrin Fiber Syrups as honey subs for granola. I have two great granola recipes. I’ll list them here: Really Good Low Carb Granola and Macadamia Berry Blast. There are also many recipes for low carb granola on Google. Good luck! -kim
I own xylitol and erythritol and want to create as close to cup for cup sugar. I can’t add stevia due to rag weed allergy. I’ve looked at Lo Han (monk fruit) and inulin FOS, but I still don’t know how to sub either product for the stevia.I follow Trim Healthy Mama, but their sweeteners contain stevia. Do you have any suggestions in regards to the monk fruit or inulin and measurements? Thank you
Hi Mrs. G. I really, really, like the Lakanto Monk Fruit Sweetener but it is pretty costly. I used to mix my xylitol and erythritol half and half to help minimize the any stomach issues xylitol may cause. I haven’t used FOS in years, simply because it left me a little windy, but Swerve is mixed with a similar compound, so in the future, you can buy Swerve or Lakanto Monk Fruit Sweetener to get that 1:1 ratio without the stevia – if you don’t want to mix.
I did some poking around on Amazon. If it were me, for the future, I would buy the cheapest 5 pound bag of erythritol and the NuNaturals LoSweet (in fact, I’m going to order some today!). It is as concentrated as the pure powdered stevia that THM uses and the “doonk” should equal the same sweetening power. Then, you could follow the recipe for the homemade THM blend subbing the Pure Monkfruit for the powdered stevia. Does this make sense? I saw several reviews that liked it and 1 that hated it. It could be that this person hadn’t adjusted to the taste or was a “super-taster”. Super-tasters have problems with many artificial or low carb alternative sweeteners.
Let me know what you think or if you have any questions. I’m fighting a migraine and may not be coherent. Enjoy your week -Kim
I didn’t know the effect that using straight erthritrol would have on my intestinal tract but I used it to sweeten my ice tea and without even a hint of normal warning my day was ruined and almost my very expensive recliner…I had been poisoned…I have two very large bags of it that have been sitting in my cupboard for a year…I will try to use it for baking as you listed…thank you…
Oh, Marilyn, I am so sorry! You have to start slow with sugar alcohols! (I’m sorry, but your comment almost made me spray my computer with my coffee LOL- I feel your pain!) Maltitol and sorbitol are the worst and found in many commercially produced sugar-free or diabetic products! If you see them listed, RUN! And any sweetener that lists almost as much fiber as carbs is going to do the same thing!
Yes, using a small amount of erythritol and then augmenting with something else can be a big help. Incidentally, I don’t enjoy erythritol in my coffee or teas. I would prefer to use KAL Pure Stevia powder (the company now adds maltodextrin to their product) and only use a tiny pinch (1/32 of a teaspoon) per cup. Good luck with your baking endeavors. -Kim
Hi. Lately I find recipes with coconut sugar. Do you know if this is useful and healthy?
Hi Barbara. Read the Part 1 of this article: https://www.lowcarbmaven.com/low-carb-sweeteners-choose-best-sugar-free/ It’s considered a natural sugar alternative and is sugar just like maple syrup, honey, dates, molasses and others. If you are looking for a ketogenic diet or trying to mitigate metabolic syndrome or diabetes, avoiding sugars is the key. If you are simply trying to get back to a more whole foods approach to your eating, then you may be able to add in the natural sweeteners. I hope this helps, Barbara. -Kim
Hi Kim,
Great article! I also experience the burning throat when using Erythritol. Will give your suggestions a try to see if mixing sweeteners together helps.
Again, a great article and very informative!
Thanks, Julie! It may take some time, but I’m sure you will hit upon the right combination. You are welcome for the article. Have a great week! -Kim
Thanks so much for this article. I am new to low carb living and have been trying all the wonderful recipes out there. I have noticed both a cool mouth feel and burning throat/tongue especially in cookies. I have been using a mixture of stevia and swerve but I still get the burning. I will start trying your ratio of erythritol to stevia and see if that makes a difference. I also notice that a lot of recipes call for the powdered form of erythritol. Do you think that grinding the granualted swerve into a powdered form would cause less of a reaction? Thanks again for your wonderful article and all the information that you share.
I’m glad you found this article useful, Sandee. Thank you! I have noticed more of a burning throat feeling with Swerve for whatever reason. I don’t notice it quite as much with regular erythritol. I buy the best value I can for erythritol (linked in article) and powder it as I need it. I really love the Sukrin line of sweeteners which are not any more expensive than Swerve, and I think better. That’s just my opinion via my taste buds! I think that using LESS erythritol in itself will help with the burning sensation you are experiencing, which indecently is a separate issue from the cooling sensation. I hope this helps. Let me know what you find works for you. Have a wonderful week! -Kim
My favorite granulated sweetener for baking is now available on Amazon! Before, I had to get it direct from the manufacturer, Steviva.com. MonkSweet Plus is a mixture of erythritol, stevia and monkfruit. I think it tastes the most like sugar and has none of the cooling effect of erythritol, alone. Plus, it’s all a natural sweetener.
Thanks for letting me know about MonkSweet Plus, Elaine. I will add it to the list! Have an awesome weekend. -Kim
The truvia baking blend (linked) contains some sugar. I use the packets, they do not.
Thanks so much Tiffany. I will check the link and change it. I don’t want to steer anyone wrong! 🙂 -Kim
I use stevia and love it, but I’ve never heard of erythritol until now! So thank you for sharing the 411! I will have to look for it next time I’m at the store. I’ve never thought to mix sweeteners, but that totally makes sense! This is a great post, girlfriend! Thanks for the education!! Cheers!
Thank you Cheyanne! 🙂 -Kim