Best Keto Sugars for baking!

When I started my Keto diet I wasn't sure if I would be craving sweets or breads and pasta. Interesting enough, I didn't actually. I felt my body was so content on eating high healthy fats that I felt satisfied. I really didn't have cravings at all. However, my brain does remember the taste of a dark chocolate cake with chocolate fudge on it. Which is heavenly. Oh and how a bowl of fettuccine Alfredo taste.

But my body wasn't necessarily craving it. They were just satisfying memories of those foods. Plus, we are programmed we should be able to eat anything under sun and be alright. However, I found that out not to be the case.

The food industry has polluted our food system with so much additives and fillers. Plus, most of them are not even natural. They come from a lab. How is that even good for you?!

My husband and I don't eat out anymore. Well hardly ever. There's nothing really my husband can eat anyways, due to his health. But I don't see the need on going to a fast food or restaurant and have a low quality meal. Not to say the meal doesn't taste good. No, I'm talking about the quality of the ingredients. Like organic produce, grass fed beef, no antibiotic and hormone meats. See most restaurants, but not all, don't use the best quality of ingredients. Your body will let you know especially if you don't eat them on a regular basis.

So I make all of our meals at home from scratch with quality ingredients and my body has thanked me for that. I feel better and have more energy. Plus, I know I'm getting the nutrients that my body needs without being tampered with. So I started creating recipes that are a healthier alternative. I want to inspire people who want to eat a healthier lifestyle.

So enough of me rambling on...

If you're trying out the Keto diet for the first time and want eat something sweet, but don't want to get out of ketosis. Here is a list of Keto-friendly sugars you can use for baking:

* Monk fruit Sugar

Monk fruit is a small, green gourd that looks like a melon. It grows in Southeast Asia. The fruit was first used by Buddhist monks in the 13th century, hence the fruit’s unusual name. Monk fruit extract is 150 to 200 times sweeter than sugar. The extract contains zero calories, zero carbohydrates, zero sodium, and zero fat. So far, there's no evidence that theres any negative side effects.

It's used in a 1:1 ratio when substituting sugar in baked goods. I personally like to use the brand Lakanto. Its has a blend of erythritol granules.

* Erythritol

Erythritol is a sugar alcohol. Which most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. Erythritol is created when a type of yeast ferments glucose from corn or wheat starch. It then looks like sugar granules.

However, don't have high amounts of erythritol at one sitting it can create gas and bloating. Overall, erythritol appears to be very safe though.

Erythritol is not as sweet as regular sugar. It's about 70% as sweet as sugar. However, I use it as a 1:1 ratio in my baked goods and don't notice much of a difference. But if it needs more of a sweetness you can add a couple drops of Stevia or added about a 1/3 more erythritol.

* Stevia extract

Stevia comes from a plant. It’s made from a leaf related to popular garden flowers like asters and chrysanthemums. It's natural and another healthier sweetener alternative. Stevia is about 100 to 300 times sweeter than table sugar, but has no carbohydrates, calories, or artificial ingredients. You can get in granulated form or liquid form.

I like to use the extract form with erythritol or monkfruit sugar. If a recipe needs a little more sweetness. It's very sweet so a little goes along ways. So 1 tsp of powdered or liquid stevia is substitute for every 1 cup of sugar.

These are my top 3 favorite Keto or low carb friendly natural sugar substitutes I like to use in my baking. They don't have a horrible chemical aftertaste. They sweeten desserts or foods like they should. Just don't over do the amounts because it can ruin a recipe or it can leave a weird taste in your mouth. Baking is all about chemistry and balance.

Follow me on eating healthier and I will create you delicious desserts and foods to enjoy!

Sincerely,

The Healthy Pastry Chef

Hi!! I'm Danielle, a Pastry Chef

with over 14 years of professional experience! Love baking and cooking. My passion is to make and create things with my hands. Love to crochet, paint, sew, and of course bake. Plus, hanging out with my husband and watching a movie.

Creating healthy alternatives for desserts and the savory side.

Check out my recipes!