Free Printable: Low Carb & Keto Food List
Get It NowBefore you start converting sweeteners, read my guide about sugar substitutes and keto sweeteners here — it’s crucial for understanding how they work and has a big section on baking. The most common question I get, though, is how to replace sweeteners in keto recipes. So, I created a sweetener conversion chart, as well as an easy calculator to do it for you. I’ll also talk about erythritol substitutes (the most common question), and the recipe differences when using erythritol vs stevia, monk fruit vs stevia, and allulose vs erythritol.
If you’re overwhelmed 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. It’s great for a keto diet and you don’t have to sacrifice taste.
FREE PRINTABLE: SWEETENER CONVERSION CHART
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GET IT NOWHow To Substitute Sweeteners In Recipes
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. Use the sweetener conversion chart or calculator below for the exact amount.
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!
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 300,000+ 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 |
Wholesome Yum 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 |
Keto Sweetener Conversion ChartPin It For Later!
What’s Not In The Sweetener Conversion Chart
The following sweeteners are not in the conversion chart, for these reasons:
- Artificial sweeteners – I do not advocate artificial sweeteners (including sucralose and aspartame), and suggest finding a better low carb natural sweetener option instead. You can read more about it in the Sugar Substitutes article.
- 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 (such as maple syrup, honey, agave, etc.), which are also excluded for the reasons below.
- Keto 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.
- Confectioners and brown sugar replacements – These are obviously specialized for certain uses, so there isn’t a point to convert regular sugar to them. They are not included in the sweetener conversion chart.
You can still read about these sweeteners and their sweetness level compared to sugar in my Sugar Substitutes post.
Sweetener 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 300,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOWComparing The Most Common Sweeteners
You can learn about what the most common keto-friendly sweeteners are and how they work in baking in my Sugar Substitutes post, which is why I recommend reading that first. But below are specific comparisons people ask about the most. All of them are keto friendly, but there are differences in their sweetness and baking properties.
Erythritol vs. Stevia
Erythritol and stevia are totally different, but there are some commonalities because of how stevia is typically sold:
- Erythritol is a sugar alcohol derived from corn via fermentation, whereas stevia extract comes from stevia leaves and has a very concentrated sweetness from the stevia plant.
- Erythritol is 70% as sweet as sugar. Stevia is 100 to 300 times as sweet as sugar. This makes plain erythritol easier to use than plain stevia.
- Stevia can have a bitter aftertaste, especially in its pure form. Erythritol has very little to no aftertaste, but may show a mild cooling effect, similar to mint.
- Both erythritol and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
- Many brands of stevia are actually blended with erythritol to make a 1:1 sugar substitute. These will have similar properties to plain erythritol, but sweeter. However, some brands of stevia are pure extract (very concentrated) and some 1:1 brands are blended with maltodextrin or dextrose instead (these are other names for sugar — not good).
Monk Fruit vs. Stevia
Monk fruit and stevia have more in common than erythritol and stevia do:
- Like stevia extract, monk fruit extract comes from a plant and is very concentrated — about 150 to 400 times sweeter than sugar. This means you need only a very small amount of them to make a recipe sweet, but they can be difficult to use for this reason.
- Also like stevia powder, monk fruit based products tend to be mixed with other sweeteners or bulking agents. This is in part because pure monk fruit extract is hard to come by and expensive, but also because blending makes monk fruit easier to use.
- Both monk fruit and stevia extracts come in powder or liquid form when you buy them concentrated. They can be part of granulated sweetener blends, though.
- Both monk fruit and stevia have 0 glycemic index, 0 calories, and 0 grams net carbs.
- In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a good choice for people sensitive to the aftertaste of stevia.
Allulose vs. Monk Fruit vs. Erythritol
Allulose, erythritol, and monk fruit are all pretty different from one another, but monk fruit is often blended with erythritol or (less commonly but far superior) with allulose.
- Because monk fruit extract is hundreds of times sweeter than sugar and difficult to use on its own, most brands of monk fruit are blended with erythritol and will have erythritol-like properties. However, Besti Monk Fruit Allulose Blend is blended with allulose instead, so will have (much more desirable) allulose-like properties.
- Allulose and erythritol have the same sweetness (70% as sweet as sugar), and both have a pleasant taste, with no bitterness. They are equivalent on the sweetener conversion chart.
- Erythritol has a slight cooling sensation, whereas allulose does not.
- Even though allulose and erythritol have similar sweetness, they are structurally very different. Allulose is a rare sugar (in the same family as glucose, lactose, etc.) so it actually tastes and acts like sugar, but because we can’t metabolize it, it still has 0 grams net carbs. Erythritol is a polyol (sugar alcohol), so it behaves less like sugar.
- Erythritol, like other sugar alcohols, is more likely to cause stomach upset than allulose. Monk fruit on its own does not cause this either, but brands of monk fruit that contain erythritol (as most have) can.
- Allulose is excellent at locking in moisture, which means it creates moist, soft baked goods. Erythritol tends to be more drying. Pure monk fruit extract is neutral.
- Allulose browns, caramelizes, and dissolves like sugar. Erythritol does none of these things. Adding monk fruit to either of them does not change how they behave.
- Erythritol (and erythritol blends of monk fruit) can crystallize, leading to a gritty texture. Allulose and pure monk fruit extract do not.
- Monk fruit, erythritol, and monk fruit all have 0 calories, 0 grams net carbs, and 0 glycemic index.
Erythritol vs. Xylitol
Erythritol and xylitol are both sugar alcohols, so they are in the same structural family. They are similar but have some key differences:
- Erythritol is 70% as sweet as sugar, whereas xylitol measures 1:1 with sugar.
- Erythritol has 0 glycemic index, but xylitol has a slightly elevated glycemic index of 7. This is still very good compared to table sugar, which has a glycemic index of 65, but is less ideal for keto or diabetics.
- Xylitol does not have the cooling aftertaste that erythritol has, and in general tastes more similar to sugar than erythritol does.
- Erythritol is less likely to cause gastrointestinal distress than xylitol (or other sugar alcohols), because most of it gets absorbed in the small intestine (but is poorly metabolized [*]) and is later excreted unchanged into the urine. All other sugar alcohols, including xylitol, reach the large intestine instead, where they may lead to stomach pain, bloating, or diarrhea. But, erythritol can still cause stomach issues for some people.
- Xylitol is lethal to dogs [*], so people with dogs may prefer not to have it in the house.
- Erythritol has 0 grams net carbs. Because xylitol is partially absorbed, about 1/4 of the total carbs should be counted as net carbs (1 gram per teaspoon serving).
Natural vs. Artificial Sweeteners
You can read more about artificial sweeteners and why I don’t recommend them in my Sugar Substitutes post.
Erythritol Substitute Options
If you want an erythritol substitute, consider the following options:
- Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above).
- Allulose – The best erythritol substitute in my opinion! In fact, most of the time the results are even better, since allulose dissolves and browns better.
- Xylitol – This won’t solve the issue if you can’t tolerate sugar alcohols, but works if you just ran out of erythritol.
- Pure Monk Fruit Or Stevia – These are very concentrated without being part of a blend, so only recommended for recipes where the bulk aspect of sweetener isn’t needed, such as drinks. Avoid substituting them for erythritol in keto baking.
Pinterest-Friendly Sweetener 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:
Keto Sweetener Conversion Chart
FREE PRINTABLE: SWEETENER CONVERSION CHART
Join 300,000+ others to get a FREE printable conversion chart for keto sweeteners!
GET IT NOW
334 Comments
Sharon
0Thanks 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
0Hi Sharon, Besti sweeteners are now available in Canada! Find them at WholesomeYumFoods.com!
Sue Rosoff
0Howdy!
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
0Hi 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
0Here 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
0Hi 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
0I 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
0Hi 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
0May 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
0Hi 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
0Thanks for this comprehensive list! I like xylitol especially for baking and making ice cream, then monk fruit sweetener (which is mostly erythritol)
Pat
0My 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
0Hi 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
0I’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
0Hi Rose, It is best to powder your erythritol first and then measure for your cake.
Michele
0Hello! 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
0Hi 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
0Question….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
0Hi 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
0I 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
0Hi Barbara, That’s fantastic! I hope you enjoy the information.
karen Maw
0Hi
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
0Hi 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
0How to mix my 100% monk fruit into Erythritol? I need amounts to a 1lb. Bag ?
Wholesome Yum M
0Hi 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
0I 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
0Hi 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
0Will the sweetener conversion chart work for powdered alternatives?
Wholesome Yum M
0Hi Bernice, Yes there are several powdered sweeteners in the database!
Shruti Mishra
0Hey! 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
0Hi 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
0Thank 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
0Hi Shruti, I do not recommend using maltitol. It although technically sugar-free, it affects glucose levels and is known for causing GI upset.
NITA
0Hi, 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
0Hi 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
0I am looking forward to your guidance in my new eating plan. Your site is very inviting. Wish me luck!!
Stephanie
0Thanks 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
0Hi 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
0I 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
0Hi 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
0I 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
0Hi 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
0I’ve been keto for a couple of years now, and love the information provided by this website, and wonderful recipes.
Wendy
0I 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
0Hi 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
0Hi, 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
0Hi 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
0I can not use erythritol, I have pets & was not pleased with the taste
Wholesome Yum M
0Hi 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
0Hello! 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
0Hi 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
0Hello 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
0Hi 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
0Hi. 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
0Hi 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
0making cookies, how do I convert Monk Fruit to Stevia powder?
Wholesome Yum M
0Hi 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
0I’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
0Hi Suzy, The calculator is back up and running properly. Please try it again.
Rashell
0I 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 taping 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
0Hi Rashell, Thanks for letting me know! Thee calculator is working properly again.
Mary
0Why 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
0Hi 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
0I can’t get the calculator to work either. Trying to convert erythritol to Lakanto monk fruit
Wholesome Yum M
0Hi Terri, Your browser’s ‘Reader Mode’ may be enabled. Be sure to turn it off so the calculator will work.
John Kucin
0Calculator still broken. Used to use it all the time, not sure what is wrong. 🙁
Wholesome Yum M
0Hi John, The calculator has been updated as of yesterday (3/28). It should be working again.
Donna
0Is 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.
Elizabeth
0Love this post & your recipes!
Sandra
0Hello, 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
0I 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
0Hi 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
0Is 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
0Hi 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
0I 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
0Hi Christine, Sugar is not low carb. If your goal is keto or low carb, then I recommend using allulose.
Lisa B.
0As 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
0What about Splenda? How does it compare, or can it be substituted for sugar and baking purposes without spiking blood sugar?
Wholesome Yum M
0Hi Kathy, I don’t recommend Splenda because it is an artificial sweetener. My go-to sweeteners are erythritol, allulose, and monk fruit.
Monica
0What about agave?
Maya | Wholesome Yum
0Hi Monica, Agave is covered in the section about Sweeteners To Avoid On Keto. Unfortunately it’s not keto friendly.
Sally Gribben
0This has been INCREDIBLY 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
0Hi 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
0Hi, 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
0Hi 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
0Hi, 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
0Hi Kathy, While I can’t speak for all brands, my Wholesome Yum 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
0Wow! 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
0Hi 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
0Awesome. Thank you. I’m excited to try Allulose.
Hobie Cooper
0I’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
0Hi 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
0This 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
0I’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
0Hi 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 tap on it, it will load and play for you. I hope this helps.
Vonda
0Can I use monk fruit simple syrup instead of monk fruit sweetener with Erythritol when baking desserts?
Maya | Wholesome Yum
0Hi 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
0I’m wondering about sucralose? Is it a good keto sweetener? I found it listed in the ingredients of propel water beverage.
Maya | Wholesome Yum
0Hi Steve, I don’t recommend sucralose – this is covered in the artificial sweeteners section in the post.
JoyceK
0Wow! 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
0Hi 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
0Thank 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!