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Top 4 keto sweeteners used to replace sugar


Use these delicious sugar-free sugar substitutes-Allulose, Luo Han Guo, Erythritol and Stevia to reduce net carbohydrates and calories.

When you start a ketogenic diet, you must say goodbye to sugar. Sugar is not a ketone-friendly sweetener.

But quitting sugar can be difficult, especially if you love sweets.How will you make grandma famous Chocolate chip cookies right now?

Don’t worry, you have a choice. Allulose, Luo Han Guo, Stevia and Erythritol are all keto sweeteners, which taste and bake like sugar and have no negative effects on health.

In fact, these low-carb sweeteners (all of which can be found in Splenda) are good for health. Eating your keto cookies will make you feel good.

We will introduce allulose and other sweet keto gangs later. First, let’s talk about what they are replacing.

The problem of added sugar

When people talk about sugar, they usually talk about sucrose, also called table sugar. They may also be talking about high fructose corn syrup, which is a compound similar to sucrose used to sweeten beverages. (Note: both sucrose and high fructose corn syrup are a combination of the monosaccharide glucose and fructose).

Many studies have shown that added sugar (especially sugar in sugar-sweetened beverages) is driving the obesity epidemic in the United States.1 why? Because empty sugar calories are easy to consume too much. They do not satisfy us like protein, fat or fiber.

Sugar can also cause metabolic problems. Specifically, high sugar intake is related to insulin resistance, which is a basic metabolic problem of type 2 diabetes (T2D).1 Insulin resistance is the cause of high blood sugar and excessive fat storage in T2D.

Since added sugar is clearly harmful to our health, the American Heart Association (AHA) recommends that Americans limit their sugar intake to 6 to 9 teaspoons per day. (6 for women and 9 for men).2

How much sugar does the average American consume every day? Nearly 15 or 16 teaspoons!3 We have work to do.

Sugar and keto diet

Sugar is like a ketone repellent. When we eat it, our ability to burn fat disappears as quickly as a frightened squirrel. Some explanations will help.

When you eat a ketogenic diet, 55% to 70% of calories come from fat, 20% to 35% from protein, and less than 10% from carbohydrates.4 Keeping macronutrients at these ratios can put you into a unique state of fat burning called ketosis.

Keeping net carbohydrates low is the first rule of ketones. (Net carbohydrates are total carbohydrates minus fiber and sugar alcohols, which are the only carbohydrates that rely on ketones). Keeping net carbohydrates low can keep blood sugar low, thereby keeping the hormone insulin at a low level. When insulin is low, your body can happily obtain stored fat as energy.4

Conversely, eating sugar will increase insulin levels and inhibit fat burning. Eating sugar is a reliable way to get rid of ketosis.

Now let’s talk about how to keep ketones when baking, sprinkling and adding sugar.

Top 4 keto-friendly sweeteners

Natural keto sweeteners can not only help you stay in ketosis, but also allow you to taste and bake delicious. Here are your four best choices:

#1: Allulose

Allulose is a hot topic in the ketone community. why? Because allulose tastes toasted and browned like sugar-without calories.

Allulose is a sweetener naturally found in figs, raisins and jackfruit. Unlike sugar, most allulose will not be absorbed by your body. This is why its calorie content is extremely low.

Allulose has good health benefits for people with ketones. For example, in one study, psicose before meals suppressed blood sugar response and increased fat burning.5

Bottom line? If you are looking for a ketone-approved sugar substitute for all your favorite recipes, consider using Splenda Allulose sweetener. Your family won’t even know that you made a change.

Baking tips: Allulose browns faster than sugar, so lower the oven temperature by 25º to make your favorite recipe. Splenda Allulose sweetener It is a 1:1 exchange of sugar.

#2: Monk Fruit

Monk fruit extract contains zero calories and is perfectly compatible with the keto diet. Why is monk fruit compatible with ketones? Because eating it will not significantly affect blood sugar levels.6

Monk fruit (also known as Luo Han Guo) has been used in traditional Chinese medicine for centuries and is reportedly used to treat diseases related to heat and fever. The sweetness of momordica grosvenori is powered by a compound called mogroside V. Researchers studied the health benefits of mogroside V, including its potential antioxidant properties.7

You can use monk fruit wherever sugar is needed.For a simple sweetener with a ratio of 1:1 to sugar, try Splenda Monk Fruit Sweetener. It is a delicious mixture of monk fruit and erythritol, which can satisfy all your sweet taste needs.

Baking tips: Splenda Monk Fruit Sweetener Suitable for all your baking needs. It has a subtle, brown sugar-like taste and is suitable for banana, pumpkin bread and muffin recipes. enjoy.

#3: Erythritol

Erythritol is a naturally occurring zero-calorie carbohydrate found in many vegetables and fruits.

Among all sugar alcohols (mannitol, maltitol, sorbitol, etc.), erythritol is the most friendly to ketones. It not only contains the fewest calories, but is also the best tolerated in the intestines.8

Like the other sweeteners on this list, erythritol does not raise blood sugar or insulin levels. This is why it is approved for ketones. As a bonus, research shows that erythritol can improve oral health.8

Baking and sweetening with erythritol is easy.use Splenda monk fruit or Stevia Sweeteners (all made of erythritol) are everywhere you use sugar.

Baking skills: Erythritol has excellent baking versatility, and many people find it can make frozen desserts very well.

#4: Stevia

Stevia extract is similar to monk fruit extract. It contains zero calories, does not increase blood sugar or insulin levels, and has good antioxidant properties.9

The stevia plant has a long history of human use. In fact, people in South America have been using stevia leaves as a medicine to treat diabetes for hundreds of years.9

The compound that imparts the sweet taste of stevioside (stevioside) is also a compound that promotes the health benefits of stevioside. Steviol glycosides are effective antioxidants.9

If you want to try stevia, please pick up a pack Splenda Stevia Sweetener. It is powered by the sweetest steviol glycoside Rebaudioside D, so you don’t have to worry about the bitter aftertaste. Oh, it is 100% natural and tastes like sugar.

Baking tips: Use 1/2 cup Splenda Stevia Sweetener Jar Replace a cup of sugar. When baking with this sweetener, it is best to check the baked goods a few minutes in advance, as it usually cooks faster than sugar.

Choose your keto sweetener

After reading this article, you should be prepared to choose keto-friendly sweeteners. Convenient comparison charts should also help. Bookmark this page and return at any time. Happy sweetness.

Sugar (sucrose) Splenda Allulose sweetener Splenda Monk Fruit Sweetener Splenda Stevia Sweetener Jar
Calories per serving (2 teaspoons sugar equivalent) 32 0 0 0
Sweetness 1:1 with sugar 1:1 with sugar 1:1 with sugar 2:1 with sugar
Keto friendly? Do not Yes it is Yes it is Yes it is
Tastes like sugar Yes it is Yes it is Yes it is Yes it is
Baked like sugar Yes it is Yes it is Yes it is Yes it is
Brown likes sugar Yes it is Yes it is Do not Do not
Aftertaste not any not any Short cooling sensation Short cooling sensation
Net carbohydrates 8 0 0 0
very suitable Soda, juice, cakes, biscuits and tooth decay Textured cakes and muffins, soluble beverages, moisturizing fluffy cakes, and frozen products. Coffee, tea, biscuits, cakes and bread. Suitable for microwave ovens, high-altitude baking, frozen desserts. Coffee, tea and baked goods.
recipe Consider replacing keto sweeteners with your sugar-based recipes.
Sugar (sucrose) Splenda Allulose sweetener
Calories per serving (2 teaspoons sugar equivalent) 32 0
Sweetness 1:1 with sugar 1:1 with sugar
Keto friendly? Do not Yes it is
Tastes like sugar Yes it is Yes it is
Baked like sugar Yes it is Yes it is
Brown likes sugar Yes it is Yes it is
Aftertaste not any not any
Net carbohydrates 8 0
very suitable Soda, juice, cakes, biscuits and tooth decay Textured cakes and muffins, soluble beverages, moisturizing fluffy cakes, and frozen products.
recipe Consider replacing keto sweeteners with your sugar-based recipes.
Splenda Monk Fruit Sweetener Splenda Stevia Granule Sweetener
Calories per serving (2 teaspoons sugar equivalent) 0 0
Sweetness 1:1 with sugar 1:1 with sugar
Keto friendly? Yes it is Yes it is
Tastes like sugar Yes it is Yes it is
Baked like sugar Yes it is Yes it is
Brown likes sugar Do not Do not
Aftertaste Short cooling sensation Short cooling sensation
Net carbohydrates 0 0
very suitable Coffee, tea, biscuits, cakes and bread. Suitable for microwave ovens, high-altitude baking, frozen desserts. Coffee, tea and baked goods.
recipe

Brian Stanton is the author of the book “Ketogenic Intermittent Fasting”. He is a certified health coach and an authority on the ketogenic diet.Follow Brian’s work by visiting his website www.primalsapien.com.



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