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It’s here: the ultimate guide to keto sweeteners! I get a lot of questions from people asking, “what is erythritol sweetener?” (or “what can I use as an erythritol substitute?”), “what is monk fruit?”, and “is stevia natural?” Some people say they want to avoid some or all of these, because they think they are artificial, or want to use different natural and/or low carb keto sweeteners that they have for my recipes. Others just want to know what the best keto sweetener is, or how to find a keto sugar substitute! I also frequently see confusion about what keto sweetener to use and where to find a sweetener conversion chart.
I’ll answer all these questions and more – this is the ONLY keto sweetener guide you will ever need! I’ll help you understand the differences between them, their effects on blood sugar (often called glycemic index or GI), benefits and possible side effects, how to use them in baking, ways to swap them (everything from stevia to erythritol substitute options), and more.
If you’re overwhelmed and undecided about which keto sweetener to try first, I highly recommend starting with Besti Monk Fruit Sweetener With Allulose! It tastes and bakes just like sugar, but unlike other brands of monk fruit, it also dissolves and browns like sugar as well.
Most importantly, we also have a low carb sweetener conversion chart AND a sweetener conversion calculator to convert for you! (You can use the buttons below to jump right to these.)
Jump To Conversion Chart
Jump To Conversion Calculator
Keto Sweeteners Table Of Contents
Use these links to jump to what you’re interested in:
Types of Keto Sweeteners:
- Sugar Alcohol Sweeteners – Erythritol and Xylitol
- Plant-based Keto Sweeteners – Monk Fruit, Stevia and Chicory Root
- The New Sweetener – Allulose
- Sweeteners To Avoid On Keto
How To Use Keto Sugar Substitutes:
Sweetener Conversion Chart & Calculator:

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GET IT NOWAnd, before venturing into low carb or keto sweeteners, check my guide on how to start a low carb diet / keto diet and the full keto low carb foods list.
Types Of Keto Sweeteners
Which sugar-free sweetener to use is largely a matter of preference. I like monk fruit, erythritol and allulose, or blends of them, the best, but they all have pros and cons. There are 3 main categories of keto friendly sweeteners:
- Sugar Alcohols – Including erythritol and xylitol.
- Plant-Based Sweeteners – Including monk fruit, stevia, and chicory root.
- Allulose – A new natural keto sweetener that’s in a category by itself. (I’ll explain why below!)
You can also see a comparison chart of the best keto sweeteners here – it includes monk fruit, allulose and erythritol.
Sugar Alcohol Sweeteners – Erythritol & Xylitol
Sugar alcohols can occur naturally in fruits and vegetables, or be produced by fermenting plant sugars. Because they are not well absorbed or metabolized by the body, they contain fewer calories (some of them effectively close to none) and have a smaller effect on blood glucose levels.
For the same reason, they can cause stomach upset if used excessively. This is particularly true for ones that are not absorbed. Their impact on blood sugar and potential for side effects varies depending on the type of sugar alcohol.
Contrary to what some people may believe, sugar alcohols are not artificial sweeteners. There is some processing involved to achieve the granulated sweeteners you can purchase for home use, but this is no less natural than the processing needed for coconut sugar, maple syrup, or white table sugar. You can also choose to buy ones that are guaranteed non-GMO and/or organic.
Erythritol Sweetener
What Is Erythritol?
Erythritol is my favorite sugar alcohol, and one of my favorite low carb sweeteners in general. I use it for most recipes on this blog.
Erythritol sweetener has practically no aftertaste at all, aside from an occasional cooling sensation that can be present if used in large quantities. It occurs naturally in some fruit, but the granulated kind you buy is made by fermenting glucose.
Erythritol has a glycemic index of 0, meaning it does not spike insulin. 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. The higher the number, the worse it is.
How Is Erythritol Made?
Erythritol is naturally occurring in many fruits. But how is erythritol made for commercial purposes? It’s simply a process of fermentation. Erythritol sweetener comes from fermenting corn or birch. Just to be clear, it is not corn or birch itself, it’s the byproduct of the fermentation process. Therefore, erythritol is keto, low carb and has zero net carbs.
If you prefer to avoid corn, erythritol made with birch is a good option, but is more expensive. For my purposes, I buy erythritol made by fermenting non-GMO corn, knowing that the part I am consuming does not actually have any corn in it. There are also options for organic erythritol – see below.
Is Erythritol Keto and Low Carb?
Yes, absolutely! Because it is not metabolized, erythritol is keto and suitable for low carb diets. It has 0 grams net carbs.
Erythritol Benefits
The main benefits of erythritol sweetener have more to do with what it does not have or do, than what it does. Since it has no calories, no carbs, no sugar, does not raise blood glucose levels, and tastes great, that makes it an almost perfect low carb sugar substitute. As a bonus, it can reduce absorption of fructose, which is not good for us. Erythritol also has anti-oxidant properties and can remove free radicals in the bloodstream. [*]
Erythritol Side Effects
Although it’s in the sugar alcohol family, erythritol does not raise blood glucose or cause gastrointestinal distress [*]. This differentiates it from most polyols, so keep that in mind before you go looking for an erythritol substitute. [*]
Why is erythritol safe and different from others? Most of it gets absorbed in the small intestine, but is poorly metabolized [*]. It is later excreted unchanged into the urine.
All other sugar alcohols reach the large intestine instead, which is why they are more likely to cause stomach upset. Since the small intestine absorbs erythritol, it never gets to the part where it can cause distress. This is true for most people, but for best results start slowly with it.
Baking With Erythritol
Technically erythritol is about 70% as sweet as sugar, so the correct conversion would indicate to use a little more compared to sugar (about 1.3 times more). However, many people use it as a 1:1 replacement for sugar without noticing a difference.
In most situations, baking with erythritol is similar to baking with sugar. You can mix it with dry ingredients or cream butter with it.
However, there are several main differences when baking with erythritol instead of sugar:
- Erythritol sweetener does not dissolve quite as well as sugar. It’s still possible, just a little more difficult. For any uses where a smooth texture is important, use a powdered (or confectioners) version instead for a good end result.
- Erythritol can cause a cooling sensation, similar to mint. This is the only type of aftertaste that it might have, and is more prevalent when using large quantities. Usually it’s not a problem unless you try to make something extremely sweet with it.
- Erythritol does not caramelize. Depending on what you are trying to make, you would need to find an alternate way to achieve the same result.
- Erythritol may crystallize. Again, this only tends to happen when using a lot of it. It might also happen over time if you store leftovers of something, especially in sauces, frostings, etc. Using the powdered form can help reduce this phenomenon.
Swerve vs Erythritol vs Other Blends
I try not to single out a specific brand here, because this is really intended to be an unbiased guide. But, because this particular question comes up a lot, I wanted to address.
What is the difference between Swerve and erythritol? Swerve is mostly erythritol, but also has oligosaccharides added. What are those? They are simply prebiotic plant fiber.
The addition of these helps make Swerve the same level of sweetness as sugar, whereas pure erythritol is 70% as sweet as sugar.
And what about other brands of erythritol? Swerve is a great option but definitely not the only one.
I have several other brands I use and love. I actually use pure erythritol sweetener a lot. See my recommendations below!
Where To Buy Erythritol Sweetener
The best place to buy xylitol is online. Here are some of my favorite erythritol sweetener brands:
Granulated Erythritol
- Wholesome Yum Besti Erythritol – my own brand of erythritol – tested for the best quality and non-GMO!
- Sukrin Granulated – pure erythritol
- Swerve – blend of erythritol and oligosaccharides
Powdered Erythritol
- Wholesome Yum Besti Powdered Erythritol – my own brand of pure powdered erythritol – tested for the best quality and non-GMO!
- Swerve Confectioner’s – powdered blend of erythritol and oligosaccharides
- Sukrin Icing (Melis) – powdered blend of erythritol and oligosaccharides
- You can also make powdered erythritol from granulated erythritol by using a coffee grinder or powerful food processor.

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GET IT NOWXylitol Sweetener
What Is Xylitol? How Is Xylitol Made?
Xylitol is another popular natural sugar alcohol. It is made by fermenting corn or birch, just like erythritol.
Xylitol with birch is a little more accessible than erythritol with birch.
Is Xylitol Keto and Low Carb?
Yes! Because it is (mostly) not absorbed, xylitol is great for keto and low carb diets. It has 0 grams net carbs. In some people a very small amount gets absorbed, but not much.
Xylitol Benefits
One of the biggest advantages of xylitol is that it measures 1:1 like sugar in terms of sweetness. It has no aftertaste and tastes like sugar.
Toothpaste often contains xylitol, because it can actually promote tooth remineralization [*].
Xylitol usually has minimal effects on blood sugar, but does have a slightly larger effect than erythritol sweetener would.
Xylitol Side Effects
The main possible side effect of xylitol is stomach upset. Unlike erythritol, xylitol does not get absorbed in the small intestine. Instead, it proceeds to the large intestine, and the reaction between the natural bacteria there and the xylitol is what can cause distress. How much varies from person to person.
That being said, the gastrointestinal effects of xylitol are not as pronounced as other sugar alcohols like maltitol or sorbitol. I recommend avoiding the latter two completely. Xylitol is fine in moderation.
Xylitol is Dangerous for Dogs
People with dogs in the house may want to avoid keeping xylitol around, because even a small accidentally ingested amount can be lethal for a dog. [*]
Where To Buy Xylitol Sweetener
The best place to buy xylitol is online. Here are some of my favorite xylitol sweetener brands:
- NOW Foods Xylitol – pure xylitol (from non-GMO corn)
- Zveet Birch Xylitol – pure xylitol (from birch)
- Lite & Sweet Erythritol Xylitol Blend – blend of xylitol and erythritol
- I have not seen xylitol in powdered form, but you can powder it in a food processor or coffee grinder.

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GET IT NOW3. Other Sugar Alcohols
There are many other sugar alcohols, but they have less desirable qualities. Maltitol, sorbitol, and isomalt are the most common ones used in commercially packaged “low carb” products.
Unfortunately, these can actually have a substantial effect on blood sugar and they cause stomach upset more than erythritol and xylitol do. I recommend avoiding them.
Plant-based Keto Sweeteners – Monk Fruit & Stevia
Plant-based natural sweeteners are derived from plants like monk fruit, stevia, and chicory root. Their sweetness comes from extracts or prebiotic fibers.
Monk Fruit Sweetener
What Is Monk Fruit?
Monk fruit, also known as luo han guo, is a round green melon native to central Asia. It has been used in traditional Chinese medicine for at least hundreds of years, with applications including treatment of diabetes and respiratory illnesses. [*]
For our purposes, monk fruit makes a wonderful low carb sweetener.
Different brands of monk fruit extract come with different levels of Mogroside V (the highest being 50%), which affects how sweet they are and whether they have any aftertaste.
How Is Monk Fruit Sweetener Made?
Monk fruit sweetener is collected from the monk fruit itself. After removing the skin and seeds, the fruit is crushed and the juice inside is collected. The end result is very concentrated. From here it can be suspended in liquid, dried into a pure powder, or blended with other low carb sweeteners.
Is monk fruit an artificial sweetener? No! Being derived from fruit, it is natural and safe to use. It’s suitable for keto and low carb diets.
Monk Fruit vs Stevia
Like stevia extract, monk fruit extract is very concentrated – about 150 to 300 times sweeter than sugar – and does not raise blood glucose levels. Also like stevia, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is probably in part because pure monk fruit extract is hard to come by and expensive.
In contrast to stevia, monk fruit extract does not have an aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.
Monk Fruit Side Effects
There are no reported side effects of monk fruit sweetener. Although it was only approved by the FDA in 2010, it has been used in Eastern cultures for hundreds of years.
Monk Fruit in Baking
Monk fruit by itself is very concentrated, but presenting many of the same challenges in baking that stevia does. See the section on baking with stevia above for more details.
When possible, it’s easiest to use a monk fruit blend that contains another sweetener, like erythritol. This has a huge advantage that there is no aftertaste and the level of sweetness is identical to sugar, so you can replace sugar 1:1 with it in recipes.
Where To Buy Monk Fruit Sweetener
The best place to buy monk fruit sweetener is online. Here are some of my favorite monk fruit sweetener brands:
- Wholesome Yum Besti Monk Fruit Allulose Blend – My own brand of monk fruit sweetener, the only one on the market blended with allulose. It’s superior to other brands because it uses the highest grade of monk fruit extract, with 50% Mogroside V, for better taste. It also contains NO sugar alcohols and makes the most SOFT, moist baked goods. Buy Besti Monk Fruit Sweetener on my website OR buy Besti Monk Fruit Sweetener On Amazon.
- Wholesome Yum Besti Brown Sweetener – The same blend of monk fruit and allulose as above, but with added natural flavor and moisture of brown sugar. Use it as a brown sugar substitute in baking recipes!
- Wholesome Yum Besti Monk Fruit Allulose Blend – Powdered – Same as the monk fruit allulose blend above, but in powdered form to use as a keto powdered sugar replacement.
- It also contains NO sugar alcohols and dissolves effortlessly, unlike other brands of monk fruit. Buy Besti Powdered Monk Fruit Sweetener on my website OR buy Besti Monk Fruit Sweetener On Amazon.
- Wholesome Yum Besti Monk Fruit Erythritol Blend – My own brand of monk fruit sweetener, this one is blended with erythritol. Also with 50% Mogroside V.
- Wholesome Yum Besti Monk Fruit Erythritol Blend – Powdered – Same as the monk fruit erythritol blend above, but in powdered form to use as a keto powdered sugar replacement.

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GET IT NOWStevia Sweetener
What Is Stevia? Is Stevia an Artificial Sweetener?
Stevia leaves have been used as a natural sweetener in some cultures for over a thousand years. Steviol glycosides are the active compounds derived from the stevia rebaudiana plant, and can be up to 150 times as sweet as sugar.
Stevia is not an artificial sweetener. The sweetness comes from the leaves of the stevia plant and is completely natural.
How Is Stevia Made?
Stevia sweetener is derived from the leaves of the stevia plant. The leaves are dried, then steeped in hot water, like tea. Then, there is a filtering process to achieve concentration and purity. From there, stevia extract can be dried into a powder or suspended in liquid form.
Stevia Benefits
In addition to being natural and supporting a healthy diet free of refined sugar, studies have shown that stevia has numerous other benefits. These include properties that are anti-microbial, anti-fungal, anti-tumor, anti-oxidant, and anti-diabetic. [*, *]
Stevia Side Effects
Stevia does not raise blood glucose levels or have side effects. In fact, more recent studies have shown that it has anti-diabetic and antioxidant properties. Of all the low carb sweeteners, stevia is one of the oldest to be used by humans.
All of that being said, in some people stevia can cause headaches. The reason is that stevia is in the ragweed family. So, people with some level of allergy to ragweed can be allergic to stevia as well, leading to headaches. It’s not dangerous, but unpleasant, so if this affects you, you can try other low carb sweeteners.
Stevia Carbs: Does Stevia Raise Blood Sugar?
Pure stevia has zero carbs and does not raise blood sugar in most people. That being said, there are a few things to watch out for.
Because pure stevia extract is so concentrated, it is often either suspended in liquid or blended with a granular bulking agent. Sometimes these bulking agents can be sugars like maltodextrin or dextrose, which may also be GMO and almost certainly raise blood sugar. These do have carbs, and I recommend avoiding them.
Instead, either use stevia in its pure form (powder or liquid), or find one where the bulking agent is a sugar alcohol like erythritol or xylitol. These sugar alcohols don’t usually raise blood sugar, so a stevia blend with them is a much better choice.
The Best Tasting Stevia
The main issue with stevia is that it can have a bitter aftertaste, which is worse when using larger quantities. Blending it with other sweeteners, like erythritol, can help. I much prefer stevia blends over stevia alone.
Many people also find that they prefer one brand of stevia over another, so it’s worth experimenting to find one that you like.
Why are there differences if stevia is natural, coming from a plant? The reason is that the age of stevia leaves plays a role. Younger leaves have less bitterness, so how and when they are harvested will impact the aftertaste that results.
Stevia in Baking
If you use pure stevia powder or drops, know that their concentration can make it difficult to use them recipes when converting from sugar. Even then, the exact conversion amount can vary by brand, so check the product label for conversions if available.
Stevia extract also comes in the form of drops, in which the active compounds are suspended in liquid. The conversion for these varies even more greatly than it does for the powder, so again you’d need to check the label to accurately determine how much you’d need.
Finally, stevia in baking does not work well with foods that are already naturally bitter. An example of this is dark chocolate, which can sometimes amplify any aftertaste. However, in many other applications it works great. There are always exceptions, and my favorite sugar-free chocolate is actually made with stevia.
Where To Buy Stevia Sweetener
The best place to buy stevia is online. Here are some of my favorite stevia sweetener brands:
Pure Concentrated Stevia Sweetener
- Now Foods Organic Stevia Powder – concentrated stevia extract powder
- NuNaturals NuStevia Stevia Extract – concentrated stevia extract powder
- NuNaturals NuStevia Liquid Stevia – concentrated stevia extract in liquid form
- SweetLeaf Sweet Drops Liquid Stevia – concentrated stevia extract in liquid form
Stevia Sweetener Blends
- Sukrin 1 – blend of erythritol and stevia
- THM Gentle Sweet Blend – blend of xylitol, erythritol, and stevia
- THM Super Sweet Blend – blend of erythritol and stevia
- Truvia Spoonable – blend of erythritol and stevia
- Pyure All-Purpose Blend – blend of erythritol and stevia
- Natural Mate All-Purpose Sweetener – blend of erythritol and stevia

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GET IT NOWChicory Root Sweetener
What Is Chicory Root? What Is Inulin?
Chicory root is most commonly known as the root of the Belgian endive plant and has long been used as a coffee substitute. It contains soluble fibers called inulin and fructooligosaccharides (FOS), both of which are responsible for sweetening. [*]
Inulin is a carbohydrate that human digestive enzymes cannot break down. Since we cannot digest it, it is a low carb sweetener and has zero net carbs.
Inulin and other forms of oligosaccharides are also found in many other plants, but they are most concentrated in chicory root.
Chicory Root Benefits & Chicory Root Side Effects
Chicory root has numerous benefits including stress reduction, improvement in gut health, and prevention or delay of diabetes. It even has anti-inflammatory properties. [*, *, *, *]
Oligosaccharides, including inulin, fructooligosaccharides, and isomaltooligosaccharides (IMO) do not cause stomach upset in most people, when used in reasonable amounts. In fact, these prebiotic fibers can promote beneficial flora in the intestines. However, like any fiber, they can cause stomach upset if you consume too much.
Most people find that oligosaccharaides do not raise blood sugar, but it varies from person to person. In some people they can spike insulin, so you may want to try for yourself.
Like stevia, chicory root is in the ragweed family. So, if you are allergic to ragweed, it’s best to steer clear of chicory root. A study also showed that people allergic to birch should avoid chicory root [*].
Baking with Chicory Root Fiber
Chicory root fiber can be used cup-for-cup like sugar. However, it can have an aftertaste for some people, so is best when blended with other sweeteners.
There are also other oligosaccharide low carb sweeteners that come in syrup form. This is incredibly useful for cooking applications that can benefit from a liquid sweetener or even a binder. They make great replacements for honey or maple syrup.
Where To Buy Chicory Root & Oligosaccharides
The best place to buy chicory root is online. Here are some of my favorite chicory root sweetener brands:
- LC Foods Inulin Fiber – pure inulin fiber from chicory root
- Sukrin Fiber Syrup Clear – pure isomaltooligosaccharides (IMO)
- Sukrin Fiber Syrup Gold – blend of isomaltooligosaccharides (IMO), malt extract and steviol glycosides
- Just Like Sugar Table Top – chicory root fiber with trace amounts of calcium and orange peel

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GET IT NOWThe New Sweetener – Allulose
Allulose is a relatively new natural sweetener with incredible benefits. Even though it’s plant based, it’s neither a sugar alcohol nor an extract – it’s actually a rare type of sugar that we can’t absorb, which puts it in its own category. Despite being the same family, allulose has a glycemic index of 0 and 0 net carbs, too.
Allulose Sweetener
What Is Allulose?
Allulose is a natural sugar that we can’t metabolize [*], which means it tastes and acts like sugar without spiking our blood sugar. Like erythritol, allulose is 70% as sweet as sugar.
Even though using allulose as a packaged keto sweetener is relatively new, it has been around for a long time, because it’s naturally occurring in fruit, maple syrup and other plants.
What Makes Allulose Sugar Unique?
Allulose is unlike other keto sugar replacements, because it’s actually in the sugar family. (That’s why it ends with “ose”, just like glucose, fructose, or lactose do.) But unlike other sugars, we can’t process allulose, which means it has zero calories and zero net carbs, and is perfectly keto friendly.
In April 2019, the FDA ruled that allulose can be excluded from sugar counts on nutrition labels [*].
How Is Allulose Sweetener Made?
Allulose occurs naturally in fruits and other plants, but the amounts are small and difficult to extract. For this reason, allulose for us to consume is made just like erythritol, via a natural fermentation process.
Is allulose an artificial sweetener? No! Being derived from plants using fermentation, it is natural and safe to use. It’s suitable for keto and low carb diets.
Allulose Vs. Erythritol Sweetener
Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness.
However, allulose has these additional benefits over erythritol:
- Allulose creates more moist, soft baked goods. While erythritol is good for a little crunch, allulose locks in moisture beautifully.
- Allulose browns, caramelizes and dissolves like sugar. Other low carb sweeteners don’t do this.
- Allulose doesn’t crystallize. Erythritol can crystallize in certain situations, while allulose does not.
- Allulose has virtually no chance of stomach upset. Since it’s not a sugar alcohol, it doesn’t have the side effects sometimes associated with them.
Allulose Side Effects
There are no reported side effects of allulose sweetener.
Allulose in Baking
Allulose sweetener is an excellent choice for keto baking – you can use it pretty much the same way! It’s particularly great for soft baked goods, such as cookies, muffins, cakes, pancakes, etc.
Allulose is about 70% as sweet as sugar, so the correct conversion would indicate to use a little more compared to sugar (about 1.3 times more). However, just like erythritol, many people use it as a 1:1 replacement for sugar without noticing a difference.
Where To Buy Allulose Sweetener
The best place to buy allulose is online. Here are some of my favorite allulose sweetener brands:
- Wholesome Yum Besti Allulose – my own brand of allulose! Buy Besti Allulose Sweetener on my website OR buy Besti Allulose Sweetener On Amazon.
- Wholesome Yum Besti Allulose – Powdered – same as above, but for use as a powdered sugar replacement. Buy Besti Powdered Allulose Sweetener on my website OR buy Besti Powdered Allulose Sweetener On Amazon.
- Wholesome Yum Besti Monk Fruit Allulose Blend – My own brand of monk fruit sweetener blended with allulose (the only blend like this on the market!). Makes a great 1:1 low carb sugar substitute.
- Wholesome Yum Besti Monk Fruit Allulose Blend – Powdered – Same as the monk fruit allulose blend above, but in powdered form to use as a keto powdered sugar replacement.

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GET IT NOWSweeteners To Avoid On Keto
Sweeteners to avoid on a keto diet fall into 2 categories – natural sugars and artificial sweeteners. Both are explained below.
Natural Sugar Sweeteners
Natural sweeteners in this category are not sugar-free, even though they are sometimes used in recipes that are promoted as such. These include:
- Granulated sweeteners like coconut sugar and date sugar
- Syrups such as maple syrup, honey, rice syrup, agave syrup, and blackstrap molasses
From a chemical standpoint, all of these sweeteners are still simple sugars. The main differences are variances in their ratios between glucose and fructose. Some of them also have other nutritive qualities.
I recommend using them sparingly or not at all, because they raise blood sugar in the same way (or almost the same way) as table sugar. I avoid them for this reason, but many paleo followers use coconut sugar, maple syrup, and honey as their sweeteners of choice.
If you do choose to use natural sugar-based sweeteners, granulated ones like coconut sugar or date sugar work best for converting recipes. These can replace table sugar cup-for-cup. On the other hand, using syrups would require modifying other aspects of a recipe, because they affect the ratio of wet-to-dry ingredients.
Artificial Sweeteners
I intentionally did not include a detailed breakdown of artificial sweeteners in my chart and guide, as I cannot advocate using them. These include:
- Aspartame
- Saccharin
- Sucralose
Unlike the other sweeteners above, artificial sweeteners are produced synthetically in a lab. The main problem with this is that the amount of time that we’ve had to observe their effects on humans is much smaller than the time that people have been exposed to natural sweeteners found in plants. We have only had decades, instead of centuries or potentially millenia, to find out how they impact us in the long term.
Even in such a short time, there have been conflicting studies about whether the common artificial sweeteners are safe or not. There are better options, so they are not worth the risk.
Best And Worst Sweeteners For A Keto Diet:
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How To Choose Low Carb Sweeteners
Now that we’ve covered all the different types of low carb natural sweeteners, how do you choose? Whether you need a keto sugar substitute, something to sweeten a moderate or low carb diet, or simply want to reduce your sugar intake, natural low carb sweeteners are the way to go.
Erythritol vs Stevia vs Monk Fruit vs Xylitol
Although there are other low carb sweeteners, I primarily use erythritol, stevia, monk fruit and xylitol. I covered each separately above, but want to do some comparison here.
There are several factors in choosing the best low carb sweetener for your purposes.
The Best Keto Sweeteners for Taste
To some degree, the best tasting low carb sweetener is a matter of preference. All our taste buds are a little different.
That being said, most people find that a blend of sweeteners is a great way to avoid any aftertaste or downsides of using one alone. These include blends like:
- Monk fruit + allulose – my absolute favorite!
- Monk fruit + erythritol – my close 2nd choice!
- Erythritol + stevia
- Erythritol + xylitol
- Erythritol + xylitol + stevia
- Erythritol + oligosaccharides
You may have noticed that most of these contain erythritol.
And this is one of the reasons why it’s my favorite low carb sweetener. It has no aftertaste and makes a fantastic bulking agent to mellow other sweeteners. In fact, I most often use plain erythritol alone.
While my personal preference is erythritol, monk fruit and allulose are close seconds. Blends of monk fruit sweetener with erythritol or allulose together taste great and make excellent 1:1 keto sugar substitutes.
Erythritol Substitute Options
If you want an erythritol substitute, consider one of the blends above. Sometimes they are easier to find than pure erythritol.
That being said, if you want to avoid erythritol altogether, here are my favorite erythritol substitutes in order:
- Allulose – The best erythritol substitute in my opinion! In fact, sometimes I think it’s even better.
- Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
- Monk fruit and stevia can be used, but without erythritol as a bulking agent, they are very concentrated.
Avoiding Side Effects of Sugar-free Sweeteners
The natural low carb sweeteners in this article are all pretty mild when it comes to side effects. But, there can be some.
If you have a sensitive stomach, it’s best to avoid xylitol and prebiotic fiber syrups. Erythritol is usually okay, with a few people being rare exceptions. If this is an issue, sometimes you can get used to erythritol by introducing it slowly.
The keto sweetener with the least side effects is allulose, because it’s chemically most similar to sugar (without the sugar spike, of course!).
Stevia and chicory root may cause headaches for people that are allergic to ragweed, birch, and similar plants. Chicory root may cause other allergic reactions as well.
Again, using a low carb sweetener blend can help reduce side effects because you aren’t getting too much of any one sweetener. If you notice a reaction to a particular type, try another.
Low Carb Sweetener Consistency for Drinks, Sauces, and Frosting
One big difference between low carb sweeteners and sugar is their ability to dissolve. This is particularly true for granulated sugar-free sweeteners, like erythritol, xylitol, and blends of them. Besides, erythritol can crystallize, making the problem worse.
The most noticeable foods where granulated low carb sweeteners can be problematic are things that are supposed to be smooth – drinks, sauces, frostings, and so on.
You have 2 choices when you need a smooth consistency:
- Use allulose. Allulose dissolves just like sugar! Get it in powdered form for optimal dissolving, but even the granulated or crystallized versions dissolve quite well.
- Use powdered or liquid sweeteners, which dissolve better Try powdered erythritol, powdered monk fruit blend, or liquid stevia for these applications.
Sugar Substitutes for Baking Low Carb
Ah, low carb baking! It’s both an art and a science, which is why I love it so much. And, it can certainly take some adjustment to learn to use a sugar replacement in baking recipes. It’s not always straightforward, but I’ll try to include some tips here…
Using Keto Sugar Substitutes For Baking Recipes
The number one question I get in baking recipes is people asking if they can use a different sweetener. How would this turn out if I use erythritol vs stevia? Can I use this or that?
The answer, usually, is it depends.
There are many factors that go into choosing sugar substitutes for baking. Here are the main ones and the potential issues…
Ratio of Wet To Dry Ingredients
People often ask if they can replace a liquid sweetener with a granulated one, or vice versa. Another common question is wanting to replace a granulated sweetener, like erythritol, with a very concentrated one, like pure stevia. The answer is usually no.
The problem with these swaps is that it alters the ratio between wet and dry ingredients. If that ratio changes, the end result won’t have the same texture or consistency. It could fall apart or be too dense. It could be too dry or too wet.
Function as a Bulking Agent
The solution is similar to above. If you are reducing bulk, you will need to replace it with something else, and then balance out the sweetness accordingly. If you increase bulk, add some more wet ingredients to absorb the extra dry sweetener.
Level of Sweetness
This is the easiest one. Different sugar substitutes have different levels of sweetness. So, you can’t just replace one with another in the same quantity. If you do, your end result could be too sweet, not sweet enough, or worse, have an awful aftertaste.
This is where the conversion chart below can help. It doesn’t address differences in wet/dry ingredients or bulk, but it does help you convert sweetness levels as a starting point.
How To Substitute Sweeteners
So what do you do? If you need to replace a sugar-free sweetener, try to replace it with one that has a similar volume and sweetness level, and the same type (liquid, granulated, or powdered). This is the safest way to get a positive end result.
If you can’t, the way to do it will vary depending on the recipe. Here are some general tips:
- To replace a granulated sweetener with a concentrated one, replace that bulk with something else. If you are baking, this would be whatever flour the recipe uses. As long as that flour is not drying (like coconut flour), it should turn out okay. But, you will likely need a little more of the converted amount of concentrated sweetener, to account for the extra (not sweet) flour. If the flour is drying, like coconut flour, you’ll need more liquid as well to compensate.
- To replace a granulated sweetener with a liquid one, add more of the dry ingredients in the recipe to absorb the extra liquid.
- To replace a concentrated sweetener with a granulated one, add more of the wet ingredients in the recipe to balance out the extra bulk from the granulated sweetener.
- Check the section on baking with erythritol for more tips.
Are you seeing the pattern? There are no guarantees when replacing sweeteners of different types. These tips are a guideline, but not guaranteed to work. At least this should give you a general idea.
You want to try to maintain the same consistency of the batter or dough that you are working with, while keeping a similar level of sweetness. It’s not always easy!
If you are ever wondering about options for sugar substitutes in one of my recipes, feel free to ask in the comments on that post.
Natural Keto Sweetener Conversion Chart
There are various sources out there for converting among sugar-free sweeteners. 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. I put together a chart that you can use as your go-to place for sweetener conversion.
Want a printable version of the sugar-free sweetener conversion chart? Sign up below and I’ll send it to you!

FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 200,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOWSugar | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
---|---|---|---|---|---|---|
Besti Monk Fruit Allulose Blend | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Besti Monk Fruit Erythritol Blend | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Besti Erythritol | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Besti Allulose | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Erythritol (any brand) | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Allulose (any brand) | 1 1/4 tsp | 1 Tbsp + 1 tsp | 1/3 cup | 1/3 cup + 2 Tbsp | 2/3 cup | 1 1/3 cup |
Xylitol (any brand) | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Just Like Sugar Table Top | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Lakanto Monkfruit Sweetener | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
MonkSweet Plus | 1/2 tsp | 1 1/2 tsp | 2 Tbsp | 2 Tbsp + 2 tsp | 1/4 cup | 1/2 cup |
NuNaturals NuStevia Stevia Extract | - | - | 3/16 tsp | 1/4 tsp | 3/8 tsp | 3/4 tsp |
Natural Mate All-Purpose Blend | 3/8 tsp | 1 1/8 tsp | 1 Tbsp + 1 1/2 tsp | 2 Tbsp | 3 Tbsp | 6 Tbsp |
NuNaturals NuStevia Liquid Stevia | 3/8 tsp | 3/8 tsp | 1 1/2 tsp | 2 tsp | 3 tsp | 2 Tbsp |
Pure Monk | - | - | 1/6 tsp | 1/4 tsp | 1/3 tsp | 2/3 tsp |
Pyure All-Purpose Blend | 1/2 tsp | 1 1/2 tsp | 2 Tbsp | 2 Tbsp + 2 tsp | 1/4 cup | 1/2 cup |
Sukrin:1 | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
Swanson Purelo Lo Han Sweetener | - | 1/4 tsp | 3/4 tsp | 1 tsp | 1/12 tsp | 3 tsp |
SweetLeaf Sweet Drops Liquid Stevia | - | 1/8 tsp | 1/2 tsp | 2/3 tsp | 1 tsp | 2 tsp |
Swerve | 1 tsp | 1 Tbsp | 1/4 cup | 1/3 cup | 1/2 cup | 1 cup |
THM Sweet Blend | - | 1/2 tsp | 2 tsp | 1 Tbsp | 1 Tbsp +2 tsp | 3 Tbsp |
THM Gentle Sweet | 1/3 tsp | 1 tsp | 1 Tbsp + 1 tsp | 2 Tbsp | 3 Tbsp + 1 tsp | 6 Tbsp |
Truvia Spoonable | 1/2 tsp | 1 1/4 tsp | 1 Tbsp + 2 tsp | 2 Tbsp + 1 tsp | 3 1/2 Tbsp | 1/3 + 1 1/2 Tbsp |
Natural Low Carb Sweeteners Guide & Conversion Chart:
Pin it to save for later!
The following sweeteners are not in the conversion chart, for these reasons:
- Artificial sweeteners – I do not advocate artificial sweeteners, and suggest finding a better low carb natural sweetener option instead
- Natural sweeteners that use sugars as bulking agents – Examples of such bulking agents are dextrose and maltodextrin. These raise blood sugar and are often GMOs.
- Natural sugar sweeteners – Granulated natural sugar-based sweeteners (like coconut sugar) can be used 1:1 like sugar, so they require no conversion. Keep in mind they do still raise blood glucose levels. Most other natural sugar-based sweeteners are syrups, which are also excluded for the reasons below.
- Liquid sweeteners and syrups – These are excluded because they do not easily convert from granulated table sugar. The liquid aspect would require other modifications to be made to a recipe using table sugar. This can sometimes be true for converting among various granulated sweeteners as well, but not as often as when converting between granulated and liquid.
- Confectioner’s and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them.
Keto Sweeteners Conversion Calculator
I also created a calculator that does the work for you, so you don’t have to figure it out from the sweetener conversion chart!
Just bookmark this page to have the keto sweeteners calculator handy anytime you need it…
Keto Low Carb Sweetener Conversion Calculator

FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 200,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOWPinterest-friendly Keto Sugar Substitute Conversion Chart
The above natural low carb sweeteners chart can be helpful, and I hope you’ll bookmark this page to refer back to it. Another convenient way to save the conversions is to use this Pinterest-friendly image:
Natural Low Carb Sweeteners Guide & Conversion Chart:
Pin it to save for later!
Reader Favorite Recipes
The recipe card is below! Readers also made these similar recipes after making this one.
188 Comments
Karen Lohrman
Thanks Maya, I love your cookbook and each recipe we have tried has been great! I have just begun to try to maneuver in the app and find it surprisingly user friendly for this 67 year old non tech person. My question was related to erythritol as I stocked up on it as well as gold monk fruit. When I got my grocery list for my meal plan, it called for allulose so I was confused whether I now need allulose in addition to erythritol. Thank you, Karen
Wholesome Yum M
Hi Karen, Thank you so much! I am thrilled that you are loving the new app! I have started incorporating allulose into many new recipes. It is such a fantastic substitution for regular sugar, that I find myself reaching for it a lot! It has a lot of benefits that erythritol can’t offer, including the ability to dissolve and caramelize. You can find my preferred Monk Fruit Allulose Blend here.
Pam
Thank you so much for all the information to help me on my keto life journey! I have a question on your Naturally Flavored KETO coffee syrup – the front label says 0 net carbs but the nutrition fact fine print label says 24g. I use the Carb Calculator app (another source) and when I scan the KETO coffee syrup label it too says 24g and to avoid on the KETO diet? Is your product indeed 0 net carbs? Can you explain? Its an amazing product but since I’ve been using it I’m having difficulty staying in ketosis – wondering if I’m tipping the scales on my carbs by using this? 24g in my morning coffee would absolutely put me well beyond my allowable net carb daily goal. Appreciate your feedback!
Wholesome Yum M
Hi Pam, Yes, the coffee syrups are 0 net carbs. The 24 carbs listed on side of the bottle are the allulose sweetener, which gets subtracted from the carb count. Some of the macro tracker apps do not subtract the sweetener, so it appears to be much higher carb than it is. Here is a great article on how to calculate net carbs. I hope this helps!
Sandra
Please send PDF version of sweeteners
Wholesome Yum M
Hi Sandra, Your downloads are in your inbox! Be sure to check your SPAM folder if you don’t see them.
Rod
First of all, Wow! Thank you so much. Started my Keto journey jan of 2021 down 25 pounds and reversed my diabetes. Thank you so much for all the educational info.
Second, you mentioned coconut flour being a drying flour in your conversion info. Could I suggest you write up a guide to flour conversions article as well. I have been trying to covert old home recipes but find that they never convert well since I do not understand how the different types of flours work.
I love your website and have joined as a plus member because I find you have the best overall information for me to be successful in my journey.
Thanks again!
Maya | Wholesome Yum
Thank you so much, Rod! Flours are a bit more difficult to convert since it really depends on what you are trying to make, but I do plan to publish a guide on each one over time.
Ron
I don’t see the sweetener that I use on the list. It’s Stevie in the raw. Would that be NuNaturals NuStevia Stevia Extract?I
Thank You
Ron
Wholesome Yum M
Hi Ron, You’ll need to check the sweetness level with the manufacturer, as all brands can vary in sweetness level. If it is 1:1 with sugar or “cup for cup” then you can use like you would table sugar. I hope this helps!
Deana
Can’t wait to try some of the recommendations
Janice
I have a recipe for a cheesecake that calls for 3 tbsps of Stevia. I want to replace with Swerve. I’m confused with the conversion or if it’s even doable. Thanks for your advice. Great article by the way!
Wholesome Yum M
Hi Janice, There are many different types of stevia, so unless a brand or type of stevia is specified (baking stevia, powdered stevia, liquid stevia) I can’t help. I have several cheesecake recipes here if you are interested in trying a different recipe. This Keto Low Carb Cheesecake gets rave reviews from both keto and non-keto bakers!
Susan
I found the sweetener conversion chart very helpful. It said to sign up for a free printable version.
This was the only place I could find. Please send me a printable version. Thanks so much.
Wholesome Yum M
Hi Susan, Thanks for signing up, the chart should be in your inbox!
Catherine
Hi, is the lankato monk fruit listed the erythritol blend. I’m trying to sub the extract for the blend
Wholesome Yum M
Hi Catherine, Yes, Lakanto is on the list!
Bryon B
Maya, my experience with allulose has been that when baking I have to lower the time/temp of the oven or else baked goods tend to brown or burn. Do you know if there’s a conversion for allulose vs erythritol when baking so that items don’t end up overbaked constantly? (I used allulose on a 1:1 ratio in your cookbook’s cheesecake recipe and unfortunately it burned with 15 minutes of bake time left on the clock).
Wholesome Yum M
Hi Bryon, That has not been my experience. Allulose does brown more than erythritol, but I have not had a recipe burn using the same bake times and temperatures. I recommend moving your recipe to a rack further away from the heating element and that should help.
Cheryl A Dodge
Your links to sign-up and get free printables is not working on MS Edge, but please sign me up! Your info is very helpful 🙂
Wholesome Yum M
Hi Cheryl, Your email is in the system! Check your inbox for the downloadable Keto Food List.
Nichole Anastas
Hi
I am having trouble finding Stevia Sweet baking in any conversions. Did i purchase the wrong one. I saw baking and thought it would be the correct one to cook with
Wholesome Yum M
Hi Nichole, Baking stevia is generally 1:1 with table sugar, but to be safe, check with the manufacturer’s website before using it to bake with. If you are interested in finding a great all-around keto-friendly sweetener, I recommend trying Besti Sweeteners.
Donna Roberts
I may have missed it but is splenda on the chart
Wholesome Yum M
Hi Donna, Splenda Naturals is on the chart, as it’s made from whole food ingredients. The other versions of Splenda are artificial sweeteners, which I don’t recommend.
Sally Broadt
I love your stuff
Cheryl
Hello sometimes with baking have stomach issues. Typically use monfruit, coconut flour, almond flour. Is one of this ingredients culprit. Can you make suggestions
Thank you
Wholesome Yum M
Hi Cheryl, Typically coconut and almond don’t cause GI issues, so that means it’s probably the sweetener. What kind of monk fruit are you using? Is it a blend with erythritol? Sometimes the sugar alcohols from the erythritol can cause stomach upset. My preferred sweetener is Besti Monk Fruit Allulose Blend. It doesn’t contain any sugar alcohols, so its more tummy friendly.
Keilla Jones
Hello! I have a question on which sweetener would you suggest for hot tea? I drink hot tea in the morning and like to put a little sweetener in it. Looking for an over all sweetener that will be good for multiple uses
Wholesome Yum M
Hi Keilla, I love to use Besti Monk Fruit Allulose Blend for beverages. It dissolves nicely in hot or cold liquids, so it’s great to keep in a sugar bowl on the table.
Jaclyn
Can you please turn this conversion calculator into an app?? I use it all the time! It’s amazing! Thank you!!
Maya | Wholesome Yum
Hi Jaclyn, I’m so glad it’s helpful! This calculator will be added to the Easy Keto App by Wholesome Yum soon. You can try out the keto app here.
Jaclyn
That’s great news! Thank you!
Richard J. Kohout
I didn’t get to read all the comments, but from the Sweetener Guide which seems excellent you missed a new sugar-free sweetener which should be excellent for a Keto/Low-Carb Diet. Bocha Sweet is Kabocha Extract which is 100% pentose. It converts 1:1 to sugar, bakes and tastes like sugar and I detect no aftertaste or cooling effect. What do you think of Bocha Sweet as a sugar substitute?
Wholesome Yum M
Hi Richard, I’m sorry, I don’t have any experience with this sweetener. I have created my own brand of sweeteners called Besti that I use in my kitchen. My favorites lately are the Besti Brown Monk Fruit Sweetener with Allulose and the Besti Monk Fruit Sweetener with Allulose.
Tatum Graham
Hi,
I am wanting to make Keto cinnamon rolls. The original recipe calls for 1/4 cup erythritol for the batter and 3 tbsp erythritol for the filling. I only have Lakanto 1:1 classic white Monk Fruit. Is 1:1 Monk fruit a good replacement for this? If so, what would the conversion be?
Thank you!
Wholesome Yum M
Hi Tatum, Lakanto is in the conversion calculator. 1/4 cup erythritol would convert to 2 Tablespoons + 2 teaspoons. 3 Tablespoons would convert to 2 Tablespoons.
Tatum Graham
Thank you!!
Johanne Peale
I have Pure Monk fruit from Julian Bakery. Can I use it in baking? I am looking for a Ginger Snap Recipe. According to the conversion chart I would use 2 tsp. for 1 cup of sugar. Would I need to add more flour almond or coconut?
Maya | Wholesome Yum
Hi Johanne, I don’t usually recommend replacing sugar with such a concentrated sweetener in baking, because it would throw off the consistency of your batter or dough. Simply adding more flour rarely produces desired results, so the whole recipe would need to be reworked. This is one of the main reasons I recommend sweeteners that are 1:1 sugar replacements, such as monk fruit allulose blend, as they are much easier to work with and this one behaves how sugar would in recipes. For ginger snaps, I actually prefer a brown sweetener – here is my keto ginger snap recipe.
Maria Hamalis
hi there, My name is Maria and I have a question. I have Linodiet baking which is a combination of erythritol, steviol GLycosides. I am about to make your keto red velvet cake and I need to put in 1 and a half cups of erythritol. What is the conversion pls? Thanking you in advance.
Wholesome Yum M
Hi Maria, I am sorry, I’m not familiar with that brand. You will need to check the manufacturer’s website to figure out if your sweetener is 1:1 with sugar.
Crystal
Ummm…your calculator says I need over 13 cups of erythritol to replace 2 tablespoons of monk fruit?
Maya | Wholesome Yum
Hi Crystal, That sounds right for pure monk fruit – it’s a couple hundred times as sweet as sugar, and erythritol is even less sweet. However, I wouldn’t recommend making that swap in a recipe because the volume is too different. If you’re thinking of just a brand of monk fruit that you use similarly to sugar, you should put in that brand in the calculator, as these are not actually pure monk fruit – they are over 90% other filler.
Beverly
If I want to make your cookies like the chewy peanut butter cookies I enjoyed as a child, I was thinking Allulose might make a more chewy cookie, but I don’t want a cookie that is cakey.
Should I use a combination of Allulose with Erythritol? on what ratio?
Thanks for your advice.
Wholesome Yum M
Hi Beverly, Yes, allulose will give you chewy cookies. 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. Please use the sweetener calculator above to determine how much allulose you will need.
Marnie
Thank you info very helpful. appreciated
Marinda
Hi, I found these tips very informative.
Chelsie
Hi! I will go back and look over the chart, but when you listed allulose + monk fruit blend.m, is that crystallized or powdered form? And how would that differ from the other?
Also, just a side note, all the adds make it very difficult to read from a cell phone since they pop up on the bottle and top…maybe it will be easier to read from a laptop, but something to consider for your viewers 🙂 Thanks!
Wholesome Yum M
Hi Chelsie, The recipe will specify whether you need a powdered or granulated sweetener. The difference is in the texture, so if you are planning to make ice cream, pudding, or frostings, then you will definitely want to use a powdered form for the smoothest consistency. If you are interested in going ad-free, check out Wholesome Yum Plus here.
Chelsie
Thank you so much! I was wondering if you had a membership like that 🙂
Mae
How about converting granulated erythritol to a powdered one? Thanks
Maya | Wholesome Yum
I don’t recommend making this swap, because they will change the texture in recipes. If you have a question about a specific recipe, please leave a comment on that recipe and I can suggest whether the swap would work there or not.
Cherlyn
Can I use truvia spoonable in place of monk fruit/allulose in your almond pound cake?
Wholesome Yum M
Hi Cherlyn, Yes, that brand is listed in the calculator. You will need 3 Tablespoons + 1 teaspoon.
Cherlyn Kelly
Love your site. Are you saying it’s not good to bake with Stevia? I use truvia powder and packets. Can I substitute that in the baking recipes for the monk fruit allulose blend?
Wholesome Yum M
Hi Cherlyn, Stevia is perfectly acceptable to bake with, but it’s recommended to use a ‘baking blend’ when using stevia. Using a blend will help to negate the bitter aftertaste stevia sometimes has. That said, you will get different results if you use a stevia baking blend in place of the Besti Monk Fruit Allulose Blend. Erythritol (which is the common bulking agent used in a stevia baking blend) will create a more crisp final product. Allulose will produce a softer, more tender product. Both are great, but it really depends on what recipe you are using it for as a substitution.
Ed Stoneberger
Your calculator needs some work, you’re showing a 1:1 ratio of Ethrythritol with sugar as well as allulose.
But the conversion chart is spot on:)
I am just starting to research sugar alternatives and from what I can tell Erythritol seems to the best base sweetener.
That’s fine for sweetening liquids but what would be the best product to use for baking? I’m looking for texture equivalents to sugar.
thank you in advance!
Wholesome Yum M
Hi Ed, The calculator seems to be working correctly. 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. Personally, I think allulose is great as a table sweetener to use in beverages (thanks to its unique ability to dissolve in liquids). For baking, I like to use both erythritol and allulose as each sweetener produces different results in baked goods. Allulose gives tender, soft textures to cookies and cakes. It’s also an excellent choice for ice creams to help create a soft, scoopable consistency. Erythritol provides a crisp texture to baked goods. It also can be used as a coating for things like snickerdoodles or churro chaffles. I hope this helps!
Faiz
I use Truvia which I understand is not that great. Which sweeteners do you recommend as low carb and which does not increase the sugar level, cannot find the chart. Please help. Thanks.
Wholesome Yum M
Hi Faiz, You are in the right place! This article breaks down the best keto-friendly sweeteners. The chart that breaks down the sweetness level of each of these sweeteners is located right above the sweetener calculator. Feel free to ask any questions you may have here! My absolutely top recommended keto sweetener is Besti Monk Fruit Allulose Blend.
Bee
It is probably also worth mentioning that chicory is an emmenagogue — meaning it can cause heavy periods and an elevated risk of miscarriage. (Ernst, 2002) Have personally experienced the former, but fortunately the effect seems to be reversible!
Wholesome Yum M
Hi Bee, Thank you for the additional information!
Lisa
This might seem like a silly question, so I apologize in advance! I’m pretty new to keto (6wks) but I’m ready to start changing up my menu. My question is when figuring my macros, do I need to add any calories or carbs, (I have been counting total carbs, good or bad?) When I use say a cup of Monk Fruit Erythritol Blends? Do I ignore all of it? The app I use (Carb Manager) puts a really high number on this sweetener, so I’m confused.
Thank you in advance! I love all the info you’ve provided and will be back again and again!.
Wholesome Yum M
Hi Lisa, Welcome to keto! Counting total carbs is fine. If you are interested, you can read more about how to calculate net carbs here. Counting calories isn’t strictly necessary on this diet, as it typically naturally reduces them, but some people do find they have to count. It just depends on if you are doing lazy keto with only carb counting, or strict keto where all macros and calories are counted. You can find more about the differences in the keto cheat sheet system. Keto sweeteners are generally not counted unless they include actual sugars in them, but if you are tracking total carbs with an app, it may not know to subtract them. I hope this helps!
Dan Vina
I guess you do not get a commission from Splenda, so you don’t include it in your chart!
Wholesome Yum M
Hi Dan, Splenda Naturals is in the sweetener calculator.
Karen Schaefer
Looking for a conversion from powder sweetner to Dolcedi Liquid sweetner Made with apple juice, low GI, great in liquids. How I would am looking for the best way to use it in place of the powder sweetner.
Thanks
Wholesome Yum M
Hi Karen, I am not familiar with this sweetener, however, I don’t recommend using liquid sweeteners in the recipes. Usually, a liquid sweetener will change the ratios of the recipe (especially in baking) and it won’t turn out correctly. I hope this helps!
Bridget
I have powdered Splenda Naturals Stevia and I’m not sure where this falls in your conversion chart. How much would I use for this cheesecake? Thank you! I would really like to try this recipe!
Wholesome Yum M
Hi Bridget, Which cheesecake recipe are you wanting to try?
Bridget
I have powdered Splenda Naturals Stevia and I’m not sure where this falls in your conversion chart. How much would I use for this cheesecake? Thank you! I would really like to try this recipe!
I’d like to try The Best Keto Cheesecake recipe.
Wholesome Yum M
Hi Bridget, If your brand of sweetener is ‘cup for cup’ the same sweetness as sugar, then you will need to use slightly less than what the recipe calls for. Use 3/4 cup + 2 Tablespoons of sweetener. I hope this helps.
Dory
My whole family loves this recipe. Tastes great. I did have a question about the sweetner. I used swerve confectioners in the filling. The recipe says to use powdered eyrthritol, or powdered monkfruit with eyrthritol. Using the calculator it said using swerve confectioners I should use 3/4 cup+3 tbsp to equal 11/4 cups of powdered eyrthritol. But then it said to use 1:1 ratio using powdered monkfruit with eyrthritol compared to swerve confectioners. It didn’t mention in the filling recipe the need to make any conversion for using powdered monkfruit with eyrthritol instead of powdered eyrthritol. Is that because the need to use conversion is implied or is it that I should be using 1 1/4 cup of swerve also. Thanks for the amazing recipes
and I’m using the calculator incorrectly.
Dory
*I mean is it implied the need to use conversion OR am I using the calculator incorrectly
Wholesome Yum M
Hi Dory, Which recipe are you referring to?
Nancy Nichols
I’ve found a recipe on line that calls for liquid monk sweetner. I have a sugar form of monk, I was wondering how to make it into a liquid form that would equal its liquid mate. I would like to make coconut crack bars as a treat as I’m on a keto diet. Any help would be grateful thank you
Wholesome Yum M
Hi Nancy, Unfortunately, monk fruit erythritol sweetener probably won’t get you the same concentrated level of sweetness needed for the recipe. Concentrated monk fruit liquid sweetener is hundreds of times sweeter than sugar.
Sharon Hunter
Hi Maya.. I made your blueberry muffins. Yum! The only thing I am confused with is the sugar part. I used Pyure organic All Purpose Stevia blend. I used a half of cup like in your recipe. I was totally shocked and super disappointed to find out there were 58 net carbs in one muffin. WHAT DID I DO WRONG?
Thank you Sharon
Wholesome Yum M
Hi Sharon, I’m not sure how you got to that number, but it doesn’t sound right. Feel free to enter the recipe into an online recipe calculator and exchange the erythritol for your sweetener choice. It should give you a more accurate result. The nutrition info for the recipe is also directly on the recipe card above, using the USDA Food Database as the source of nutrition info for each ingredient.
mags
This is by far the most complete site of information about sweeteners as I’m just starting a keto diet and am finding so many different people use a variety of sweeteners. This really helped me. I appreciate your thoroughness.
Sharon
I live in Ontario, Canada and do not have access to some of these sweeteners like Besti Allulose, or Besti Monk Fruit. Even Lakanto is hard to find and some Lakanto products are not available either like the Lakanto maple flavored syrup. I was trying to make your simple syrup recipe and it did not work out so well. If any of your readers are from Canada I would like to hear what sweeteners they use. Some of my family have issues with Xylitol and Stevia is definitely a No No. Thanks for your response and a Big Thank you for your many delicious recipes.
Wholesome Yum M
Hi Sharon, Besti will be in Canada very soon! Please sign up here to be notified when it’s ready.
Miranda
Hi Maya. Thank you so much for all your information on all the different sweeteners. I’m new to this sort of dieting; I often find myself on your website and actually just bought your book. I’ve shared this information with many of my friends.
The real question I have is what is your favorite sweetener? All of this is helpful but overwhelming to someone who is just starting out, and I’d love to know what your “go to” is. I got started with all this with the 131 Method, but she uses Swerve – which is so disgusting to me. Your cookbook has a lot of recipes for erythritol. Do you prefer erythritol to all else, or would you say that allulose is a better option (I know it’s fairly new). NOT referring to powdered vs. granular but to the different sources, when would you use one sweetener over the other?
I’m looking forward to hearing back from you!
Wholesome Yum M
Hi Miranda, Lately I am loving my Besti Monk Fruit Allulose Blend. It dissolves, so it’s great for beverages as well as keto baking.
Sharon
Thanks for the great sweetener information. I use many of your recipes and they are delicious. I live in Canada and cannot buy Besti sweeteners with erythritol or with allulose. I was able to buy Lakanto sweetners but recently they also are very hard to find. While searching amazon.ca I came across Sonourished 100% erythritol sweetener (Granular & powdered) Just wondering if you or any of your readers have used this brand and is so what your thoughts are on it. Thanks again for all your great work of creating recipes.
Wholesome Yum M
Hi Sharon, Besti sweeteners are now available in Canada! Find them at WholesomeYumFoods.com!
Sue Rosoff
Howdy!
I am looking for what to use to sweeten cool drinks with summer here – I sometimes use monk fruit / erythritol and try and dissolve it in a little hot water before adding it to soda water with lemon juice or cola extract – but I was wondering if in all this work you’ve done you came up with something that dissolves more easily in liquid? I use monk fruit / erythritol for my hot tea and the taste is fine. I tried Swoon? but it had a stevia-like after taste for me.. I was so bummed!! Anyway – since you’ve done so much on these sweeteners it occurred to me that you might have found something that worked better than the monk fruit / erythritol combo – like a spoon or two with a little boiling water that I stir but when I pour it into a glass, there’s always undissolved left.. I haven’t tried making a simple syrup… have you tried that?
Thanks!
Sue Rosoff
Maya | Wholesome Yum
Hi Sue, I just posted a keto simple syrup recipe here! There’s a specific sweetener I recommend using that dissolves best – Monk Fruit Allulose Blend.
Eleanor Gibson
Here in Netanya I can only buy liquid Stevia. Many recipes call for other sweeteners often erythritol. I do need a conversion chart for the sweeteners in so many dishes.
Help
Melissa
Hi Eleanor, Depending on which recipe you are making, liquid stevia may not work. Some recipes need the bulk from the granular or powdered sweeteners to work. I would proceed with caution using liquid stevia for baking recipes especially.
anita
I have tried all your sweeters and others on the market and I love your sweeteners. I am wondering will you be offering organic sweeteners in the future. For now, that is the only reason I do buy other brands even though I love yours.
Anita
Wholesome Yum M
Hi Anita, Thank you so much for asking! I’ll look into this. Currently, Besti is non-GMO and made with natural ingredients, but not certified organic. I hope this helps!
Natasha
May I please have an approximate conversion from 6 drops of liquid Stevia to Swerve Confectioners? (That’s the only sweetener that I have). Thank you!
Wholesome Yum M
Hi Natasha, It varies by brand of stevia, but in general, I don’t recommend substituting a liquid sweetener for a granulated one in recipes. 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. Often times, the change in consistency is an issue.
Gilly
Thanks for this comprehensive list! I like xylitol especially for baking and making ice cream, then monk fruit sweetener (which is mostly erythritol)
Pat
My recipe calls for 1/4 cup of erythritol which I don’t have. Can I substitute with Pyure liquid stevia and if so how much would equal 1/4 cup?
Wholesome Yum M
Hi Pat, It honestly depends on what recipe you are making. If it is for baking, I would not use a liquid sweetener to replace a granulated sweetener, it changes the ratios of the recipe and doesn’t usually work out well.
Rose
I’m going to replace 3/4 cup of sugar in a cake with erythritol. I want to use powdered erythritol to prevent crystallization. I only have the granulated erythritol, so I’m going to blend it to make my own powdered erythritol. I used your conversion of 3/4 cup of regular sugar to erythritol, which is 3/4 cup + 3 tbsp + 2 tsp erythritol. The conversion of 3/4 cup of regular sugar to powdered erythritol is 1 2/3 cups + 1 tbsp. Which amount do I use in the cake? Do I blend enough granulated erythritol to measure up to the converted powdered amount? Or do I just measure the powdered erythritol to 3/4 cup + 3 tbsp + 2 tsp? Thanks!
Wholesome Yum M
Hi Rose, It is best to powder your erythritol first and then measure for your cake.
Michele
Hello! I appreciate the conversion and calculation charts but what bulking agent and how much should I use when using Stevia (liquid and packets) to baking goods. I am unable to use any sweetener made with a sugar alcohol due to “embarrassing” and uncomfortable side effects.
Maya | Wholesome Yum
Hi Michele, It really depends on the recipe, there isn’t a one-size-fits-all solution. Usually, I don’t recommend substituting a liquid sweetener or super concentrated sweetener in a recipe that uses a sweetener with more bulk. Have you tried allulose or monk fruit sweetener with allulose? Both of these have no sugar alcohols, no aftertaste, and are much easier to use in recipes than super concentrated stevia.
Lorelei
Question….if I’m substituting allulose for a recipe that calls for powdered erythritol, will allulose work ok, even if it isn’t powdered?
Wholesome Yum M
Hi Lorelei, It depends on the use. If you are baking the recipe, then it should work out fine. If you are making a frosting, then you may still experience grittiness from the granular sweetener. I hope this helps!
Barbara Gilbert
I like what I see so far. I have read some interesting things about keto and low carb dieting I was not aware of. I’m looking forward to all the information in the program. I may even get the cookbooks!
Wholesome Yum M
Hi Barbara, That’s fantastic! I hope you enjoy the information.
karen Maw
Hi
I really want to try your keto and products however I live in the UK and I’m not able to get the sweeteners etc and it feels like a mind field to do it without some guidance. I have you on facebook so love the recipes you do. Any idea when you might be importing to the UK or on Amazon UK.
Wholesome Yum M
Hi Karen, I am working hard to expand shipping capabilities outside of the U.S. Please sign up here to be notified when it’s available in your area. Thank you so much for your patience and support!
Bernice Bakstis
How to mix my 100% monk fruit into Erythritol? I need amounts to a 1lb. Bag ?
Wholesome Yum M
Hi Bernice, I am not sure. The amount will vary on how sweet your Monk Fruit is. It can be anywhere from 100-400x the sweetness of sugar.
Halli
I love your information here about sweeteners! I have read somewhere that Allulose can be derived from corn. I have developed an intolerance to corn. Even the tiniest of pills with cornstarch binders will give me symptoms. What do you know about the presence of corn in Allulose? Thank you for your help!
Wholesome Yum M
Hi Halli, Non-GMO corn is part of the fermentation process that produces allulose. There technically isn’t any corn in the final product, as it’s used for fermentation only. I can tell you that we’ve batch tested our allulose for corn allergens and it comes out at 0 ppm (parts per million), meaning no traces of corn were found. However, I can’t guarantee how your body would react to it. My suggestion would be to test the waters with a small amount of allulose and take note of how it makes you feel. I suspect that if you can tolerate erythritol without issue, then allulose should be fine as well.
Bernice Humphrey
Will the sweetener conversion chart work for powdered alternatives?
Wholesome Yum M
Hi Bernice, Yes there are several powdered sweeteners in the database!
Shruti Mishra
Hey! Your blog is so helpful, appreciate the time taken to explain all this in such great detail!
My question was on baking with Xylitol.
I tried baking with erythritol – and exactly what you said – it crystallizes later – and had a slightly bitter aftertaste.
Any idea if this sort of crystallization happens with xylitol as well? Or is it better for baking?
Wholesome Yum M
Hi Shruti, Xylitol behaves similarly to erythritol. It has a very ‘minty cooling’ sensation and can crystalize. Between the two, I would say erythritol is the more neutral of the two sweeteners.
Shruti Mishra
Thank you so much for your prompt and detailed response ❤️
I better stick to erythritol then
Also read about Maltitol today – was added as a sweetner in a product I was looking at. How does that behave? Any experience with Maltitol?
Wholesome Yum M
Hi Shruti, I do not recommend using maltitol. It although technically sugar-free, it affects glucose levels and is known for causing GI upset.
NITA
Hi, What is the ratio of granulated sugar substitute to erythritol, please? I am looking for an easy sugar-free biscuit base to make for a cheesecake.
Wholesome Yum M
Hi Nita, Erythritol is 70% as sweet as sugar, so if you are wanting to use a different sweetener from erythritol, you may need to cut back on the amount. It will just depend on how sweet the other sweetener is.
Elizabeth Haner
I am looking forward to your guidance in my new eating plan. Your site is very inviting. Wish me luck!!
Stephanie
Thanks for this great post! I thought I found a great sweetener blend with HighKey monk fruit stevia erythritol blend, but then I realized it has a very bitter after taste when baked (although not when raw unusually). I’m thinking of buying your allulose monk fruit blend…does that have any bitter aftertaste when baked? I think my husband and I are super tasters : / ha!
Wholesome Yum M
Hi Stephanie, Allulose does not have a bitter aftertaste. Many people who are sensitive to erythritol, love using allulose! You can find pure Allulose here and Monk Fruit Allulose here.
Ronna
I recently purchased Monk Fruit Extract and erythritol and am hoping to create my own DIY blend.
What would be the amounts to use of each to create a substitute for 1 Cup of sugar?
And if I wanted liquid form of Monk Fruit Extract , what would be the amount to add to say one cup of water?
Thanks in advance.
Wholesome Yum M
Hi Ronna, I’m sorry, I don’t have any specific recommendations for creating your own blends. The blends we use for Besti are proprietary.
Juanita
I have a sweetener cookbook recipe question. We have tried a lot of the recipes. Because I am on insulin (6 mos) I don’t keep cookies and sweets in the house but I have been trying your recipes for my husband.
Most of your guides are for baking. I understand the requirement for the cheesecake.
SALTED PECAN FAT BOMBS uses a powdered monk fruit sweetener blend. The only Monkfruit blend I have is crystallized. Monkfruit Allulose crystallized. The only POWDERED I have is ERYTHRITOL.
Which most important? and Why? Simple please (2 strokes)
What I did is Use 1/2 cup powdered erythritol and 1/4 cup of Monkfruit Allulose crystallized. Had to cook longer.
Wholesome Yum M
Hi Juanita, Powdered monk fruit sweetener is important here because the granular versions do not dissolve well. Erythritol is not as sweet as the monk fruit blend, but it will work in the recipe. If using powdered erythritol, I would round up to using 1 cup of sweetener and then proceed with the rest of the recipe. I hope this helps!
Kirsten Kraft
I’ve been keto for a couple of years now, and love the information provided by this website, and wonderful recipes.
Wendy
I don’t see Stevia powder in your conversion charts, Am I missing it? I can’t get to store now and that’s all I have for a sweetner. Can I use it in baking? It says it’s the same equivalent in baking as sugar is. Thanks.
Wholesome Yum M
Hi Wendy, If your stevia powder is 1:1 with sugar, then you can use it in any of my recipe that calls for a sweetener blend. If you are looking to make a recipe that calls for pure erythritol or pure allulose, then cut the amount of sweetener by 30%. I hope this helps!
Mich
Hi, I’m keen to know which sweetener is best for making caramels, marshmallows, chocolate or nougat. I.E. dissolves in liquid but solidifies partially when cooled.
Thanks
M
Wholesome Yum M
Hi Mich, Great question! Sounds like you can benefit from using both allulose and erythritol, depending on what textures you are looking for in keto candy making. Check out this sweetener chart to help you learn about each type of sweetener and how they can work in your recipes!
barbie
I can not use erythritol, I have pets & was not pleased with the taste
Wholesome Yum M
Hi Barbie, Erythritol does not have a negative effect on pets. Xylitol is the sweetener that can cause harm to them. If you didn’t care for the taste of erythritol, then you may want to give Allulose a try. It’s is a rare form of sugar that we cannot digest, so it doesn’t have any cooling aftertaste.
Cecilia J
Hello! Thanks for the informative page! Maybe I’m using the chart wrong, but I’m a little confused. I’m trying to substitute Now Real Food organic monk fruit liquid sweetener into a cake recipe instead of the 1/4 cup of powdered erythritol it calls for. Do I need to convert the erythritol measurement to sugar, and then convert that to monk fruit sweetener? Thanks for the help– math is not my strong suit!
Wholesome Yum M
Hi Cecilia, Unfortunately, the calculator will probably tell you that doing this is not advisable. The recipe needs the 1/4 cup of the bulk powdered sweetener, but using a liquid in its place, it will change the overall outcome of the recipe.
Julie
Hello Maya,
After reading all your information about your Besti Sweetners, I still can’t decide which to buy: plain Allulose (both powdered and crystalized) or Monk Fruit + Allulose (both powered and crystalized). I saw that you mentioned Monk Fruit + Allulose is your current favorite blend, but I am sensitive to the cooling effect of Monk Fruit. Hence, I am debating whether I should get plain Allulose since this isn’t a side effect. However, I’m wondering if I won’t have the cooling effect of the MF+A blend? Because you prefer the blend yourself, I’m torn! Which would you recommend if you had to choose? I’m sorry if this is like asking you, “which is your favorite child?”. 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!).
Thank you so much for all you do for the Keto community! I love your site and recipes and can’t stop raving to everyone about it!
Maya | Wholesome Yum
Hi Julie, Thank you so much for asking and for being part of our community! The cooling effect you may have experienced from other monk fruit brands actually comes from the filler in the others, which is erythritol – almost every other brand of “monk fruit sweetener” has erythritol in it. Monk fruit itself has no cooling effect. So, you should not have the cooling effect from the monk fruit allulose blend. 🙂 But you really can’t go wrong with either one – they are fairly similar but the monk fruit allulose blend is more sweet, the same sweetness as sugar. And if you don’t like what you ordered we do have a satisfaction guarantee, so just email us and we’ll make it right.
Yvonne
Hi. I have never purchased an Allulose monk blend and am trying to educate myself. Your product is 50 percent of mogroside V. That’s means 50 percent Allulose? And, what is the percentage of extract that you draw the 50 percent V from?
Thank you!
Maya | Wholesome Yum
Hi Yvonne, Thank you for asking! Mogroside V is the component in monk fruit extract that makes it sweet – it’s never 100% (the rest is not filler, it’s just the natural extract from the fruit itself), and 50% mogroside V is the highest on the market. Besti Monk Fruit Allulose Blend is a combination of this high-grade monk fruit extract and allulose. While we don’t reveal the exact percentages of our proprietary blend, I can share that the majority of the sweetness in the sweetener comes from monk fruit. The blend was chosen for the best taste, by using the highest grade of monk fruit extract, and because adding any more monk fruit would make it bitter and too sweet. Hope this helps!
Robin
making cookies, how do I convert Monk Fruit to Stevia powder?
Wholesome Yum M
Hi Robin, It just depends on the sweetness of your stevia powder. Check with the product manufacturer to see if there is a conversion of stevia powder to white sugar.
Suzy
I’ve tried on my phone and on my computer and your calculator doesn’t work at all. I read through the comment and tried what you said and it’s still not working. I hope you fix it, it’s super disappointing to come here for a resource that apparently hasn’t worked properly in a while.
Wholesome Yum M
Hi Suzy, The calculator is back up and running properly. Please try it again.
Rashell
I am also having a problem with the calculator. I used the calculator last week and it worked perfectly. Now today and yesterday every time I am clicking convert the page reloads. I have tried 2 different computers and a cellphone. As well as turning off all blockers on my browser and allowing redirects. I also cannot just use the chart because it dose not list powdered erythritol or swerve confectioners sweetener. I would really appreciate it if the calculator was working again.
Wholesome Yum M
Hi Rashell, Thanks for letting me know! Thee calculator is working properly again.
Mary
Why don’t you list pure stevia as a sweetener to convert to? We’ve been using pure stevia for years (no fillers or added sweeteners like most brands). We buy it in bulk. I guess we’ll have to experiment when making your recipes.
Wholesome Yum M
Hi Mary, Stevia is perfectly acceptable to use, however, the level of sweetness can vary by brand and some leave an unappealing aftertaste. I feel using erythritol and allulose are more consistent overall without the bitter aftertaste.
Terri Snidow
I can’t get the calculator to work either. Trying to convert erythritol to Lakanto monk fruit
Wholesome Yum M
Hi Terri, Your browser’s ‘Reader Mode’ may be enabled. Be sure to turn it off so the calculator will work.
John Kucin
Calculator still broken. Used to use it all the time, not sure what is wrong. 🙁
Wholesome Yum M
Hi John, The calculator has been updated as of yesterday (3/28). It should be working again.
Donna
Is your website’s sweetener conversion calculator not working ? I’ve tried several times throughout the day on 3 different devices to convert and nothing happens. Eventually it just pops back to a blank page and I try again.
I am wanting to make your chocolate cupcakes and don’t have Besti Sweetner. I would like to convert to another brand.
Thanks for checking.
Wholesome Yum M
Hi Donna, The calculator appears to be working fine now. Besti Monk Fruit Erythritol Blend is 1:1 with sugar. So you can replace it with any other sweetener that is 1:1. Enjoy!
Elizabeth
Love this post & your recipes!
Sandra
Hello, Maya: Just re-read this article on sweeteners with all the explanations of each one. LOL, there should be a title for this: Sweeteners 101.
Tried to print this whole thing out, but had various problems doing so. The reason may have been the other new printer that we had. Yes, “had”. It was so “unfriendly” that it was returned, & now we have a new one again, & I just love it. Still learning various things about it, one step at a time. And, it is user-friendly to boot. There are even pictures with some things, which does help out greatly.
Will let you know how it works out on the 2nd try of printing this out for reference.
I also started collecting some of the recipes you have here that passed the DH & adult son tests. Printed those out & put them into a 3-ring extra large binder, covering said recipes with page protectors. This system works well for me. All I need to do now is divide the recipes up into categories instead of having a hodge-podge that is mixed up together. Then, when I need a recipe to follow in the kitchen, I take it out of the binder & use one of those plastic laundry clothes clips that has a curved hook at the top & slide the hook through one of the handles on a cabinet door above the counter. Works like a dream. Hope you don’t mind my mentioning this little tip here.
Have a wonderful day. Sandra W.
Sandra
I tried to order the group of 3 but it would not allow me to enter Australia. Only Canada would come up. I’m having a lot of difficulty finding monk fruit in Australia
Wholesome Yum M
Hi Sandra, Unfortunately we cannot ship to Australia yet. We will send out notifications as our shipping capabilities expand. Thank you so much for your support!
Suzanne
Is 1/4 cup monk fruit sweetener lakanto equal to 3/16 tsp powered sweet leaf stevia? How many tsp of stevia is in a packet? I am new at this. Thanks
Wholesome Yum M
Hi Suzanne, It really depends on the brand, they all have varying amount of stevia in their packets. Generally, stevia packets hold anywhere from 1/2 to 1 tsp in a packet, but be sure to check the back of the box or manufacturers website for specifics on the brand you are using.
Christine Wright
I am trying to find an alternative sweetener that does not have a cooling effect. They sell a sugar and stevia blend. Will that work?
Wholesome Yum M
Hi Christine, Sugar is not low carb. If your goal is keto or low carb, then I recommend using allulose.
Lisa B.
As it turns out, Splenda is not at all kind to the environment. Because our bodies don’t recognize it as food, it’s excreted in urine–great for blood sugar and calories, but with an unintended consequence. Nothing breaks it down. Ever. There’s now a measurable amount of Splenda in the water supply. It’s even building up in fish.
https://www.ncbi.nlm.nih.gov/pubmed/21879743
Kathy
What about Splenda? How does it compare, or can it be substituted for sugar and baking purposes without spiking blood sugar?
Wholesome Yum M
Hi Kathy, I don’t recommend Splenda because it is an artificial sweetener. My go-to sweeteners are erythritol, allulose, and monk fruit.
Monica
What about agave?
Maya | Wholesome Yum
Hi Monica, Agave is covered in the section about Sweeteners To Avoid On Keto. Unfortunately it’s not keto friendly.
Sally Gribben
This has been INSANELY helpful!!!
1. Where can I buy your products?
2. What is your knowledge of vegetable glycerin? I love my liquid multivitamin, it’s natural and all organic but they say the 8g carbs. From vegetable glycerin and I’m curious how that affects blood sugar on keto?
Wholesome Yum M
Hi Sally, You can find my sweeteners here: http://www.wholesomeyumfoods.com. As for your vitamin, because it’s a liquid it’s going to be higher in carbs than a capsule vitamin. Vegetable glycerin is high in carbs, plus it probably has a sweetener in it for flavor (low carb or otherwise). It will probably spike your blood sugar, so you’ll have to decide if the effect is worth the ease of a liquid vitamin.
Susan Smith
Hi, I am in Australia, and I notice that Natvia is not mentioned anywhere in your charts or your very well detailed explanations above…..so I presume this must only be available in some countries….are you aware of or know of this sweetener please…
Any informatin or comments would be appreciated…and obviously I am unaware of the quantities incomparison to any of the other sweeteners mentioned or to actual “sugar”…
Thank you in advance Sue
Wholesome Yum M
Hi Sue, The only sweetener I am aware of from that brand is coconut sugar, which is not low carb. Which sweetener are you referring to?
Kathy
Hi, I am just getting started with KETO, have signed up on your website, and read a fair amount. I was thrilled to find your ice cream recipe, but was not familiar with allulose. I looked it up and see that it is derived from fermented corn. I find this alarming, since most of the corn is now GMO. Also, I try to stay away from corn and corn products in general due to the GMO issue and just the nature of corn. I try very diligently to avoid corn syrup, high fructose corn syrup, etc. I would appreciate hearing from you as to what your thoughts are as to how this is a safe and desirable product to use. Thank you, and thanks for all of your very valuable information!
Maya | Wholesome Yum
Hi Kathy, While I can’t speak for all brands, my Besti allulose is 100% non-GMO. We use a combination of plants for fermentation. Also, the way fermentation works is that while corn is used in the process, it is not present in the final product. Hope this helps!
Suzanne
Wow! The best explanations and most comprehensive post on sweeteners I’ve ever seen. Thank you so much!
I do have a couple questions. I can’t find anything definitive about Allulose and dogs. Is it safe? (I won’t bring xylitol or anything that contains it into my home!) Can monk fruit blend be used instead of Allulose when called for in a recipe?
Thanks again.
Wholesome Yum M
Hi Suzanne, According to everything I have read, allulose is harmless to dogs. Monk Fruit blends and allulose can be used interchangeably in baking, however, the final textural result will be different. Monk Fruit blends tend to make baked goods more crisp while allulose keeps them softer.
Suzanne
Awesome. Thank you. I’m excited to try Allulose.
Hobie Cooper
I’ve baked cookies/brownies/desserts a couple of times with Erythritol. The one complaint I have is that the baked item has a granular erythritol texture to it. This doesn’t happen when using sugar. Is there any way to get around this?
Wholesome Yum M
Hi Hobie, Erythritol doesn’t dissolve the same way that traditional sugar does, especially when making recipes that don’t have a lot of liquid in them like brownies or muffins. To prevent some of this grittiness, you can either use powdered erythritol or try a different sweetener like allulose. I recommend our Besti pure Allulose and Monk Fruit Allulose Blend.
Paula
This is by far the best post on sweeteners I’ve read. Very well put together to easily go through all the info, thank you so much! This clarifies pretty much all of my doubts.
Rita landa
I’m having trouble opening the video of donuts said I blocked something. It’s really bad on the cell phone instructions or just not technical. Can you help me?
Wholesome Yum M
Hi Rita, I am sorry for the frustration associated with finding the video. Go here to open the donuts recipe. Scroll down to the recipe card. In the card, there is the recipe video for donuts. If you click on it, it will load and play for you. I hope this helps.
Vonda
Can I use monk fruit simple syrup instead of monk fruit sweetener with Erythritol when baking desserts?
Maya | Wholesome Yum
Hi Vonda, Generally not without making other changes to the recipe. As I covered in the baking section in the post above, you can’t replace a granulated sweetener with a liquid one without making other changes (such as adding more dry ingredients and then you’d have to test how much), because it will affect the bulk and wet/dry ratio of the recipe.
Steve Motes
I’m wondering about sucralose? Is it a good keto sweetener? I found it listed in the ingredients of propel water beverage.
Maya | Wholesome Yum
Hi Steve, I don’t recommend sucralose – this is covered in the artificial sweeteners section in the post.
JoyceK
Wow! This was an excellent guide! I have just started to use these sweeteners in my cooking and baking, and really need this. I also have a lot of questions about the different sweeteners, that don’t get answered elsewhere. This is fantastic! I would like to know more about Sukrin syrup, esp. the Clear. Can it be used for such things as pecan pie, or does it break down in cooking? I was delighted to recently find it, and couldn’t believe it was diabetic and Keto friendly! Thank you, so much, from the bottom of my heart, for this guide!
Maya | Wholesome Yum
Hi Joyce, Thank you, I’m so glad to hear this was helpful! Sukrin syrup is made of oligosaccharides, which are covered above. I have not tried it for pecan pie but I do have a diabetic-friendly keto pecan pie recipe here.
JoyceK
Thank you Maya! Again, you have provided a wonderful guide; I plan to keep reading it over and have even printed it out for easier reference for me! 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. A special thanks for mentioning how toxic Xylitol is for dogs. I do have a dog in my household, so very scary that I didn’t know this before. Also, you are really on point about Aspartame; that is very bad for the body. My sister, a nurse first started mentioning it, and we started looking at ingredient lists to avoid it, which is nearly impossible right now. As a result of my own research after that, I stopped using it. But I see it in soooo many products advertised as sugar free (!!) There a lot of side effects not well publicized, and one of them is issues with the gut, and intestines, and bowel control, which, from what I have seen can lead to permanent problems. Since I already have diverticulosis, (which may be from aspartame; who knows?) It gave me quite a scare as I used a lot of it, every day. Switched over to Truvia several years back, and I love it, so was glad to see your guide gives it a thumbs up! Will be looking for the new Allulose products! I only found your site a couple months ago, and I love it! And your pecan pie recipe is delish!