Name: Natural Sugar-Free Low Carb Sweeteners Guide & Conversion Chart
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Natural Sugar-Free Low Carb Sweeteners Guide & Conversion Chart

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×You are here: Natural Sugar-Free Low Carb Sweeteners Guide &amp; Conversion ChartThe Most Comprehensive Guide to Natural Sugar-Free Low Carb Keto Sweeteners! You will learn all about natural sugar free sweeteners, which sweeteners to use for your baking needs, how to replace the different sweeteners, best sweeteners conversion chart including Stevia, Erythritol, Monk Fruit &amp; Allulose as well as sugar substitutes to avoid.&nbsp;There are many sugar-free sweeteners on the market today: figuring out which is the best to use for one purpose or another can be quite confusing. Unfortunately, the product labels can be misleading, and not all sugar-free sweeteners are created equal.&nbsp;When I first went sugar-free in 2004, I didn't know any sugar-free sweeteners beyond aspartame, Splenda and stevia. I tried several artificial sweeteners, and after two years sugar-free, my sugar cravings were still just as bad, if not worse.&nbsp;That was when I decided to start creating recipes with natural sugar-free sweeteners and nothing artificial. The most natural sugar free sweeteners are stevia, Monk fruit, erythritol, xylitol and Allulose, but there are some big differences when it comes to using these in your recipes. Please be sure to read below all about the low carb sweeteners for all your baking needs.&nbsp;When I first started in my sugar free journey, I believed I could still include unrefined sugars like honey and maple syrup because they weren't as refined as white table sugar.&nbsp;There are more differences that I wasn't aware of when I was just starting sugar free life, and was not low carb. Once I learned the difference between sugar free and low carb, it made sense to stay the course of a low carb lifestyle, to keep my sugar cravings from attacking. I did have my sugar cravings under control but cravings continued for potato chips. I knew I had to try something else, so in 2015 I went keto. Switching from low carb to keto, did the trick for me and I never have cravings for anything with sugar or refined carbs.&nbsp;Anything that is a true form of sugar, like coconut sugar, honey, dates, maple syrup, is still sugar. It doesn't really matter if it is less refined than white table sugar, it can and will spike your blood glucose. When glucose is spiked from eating high carb foods, especially sugar, your insulin spikes. When insulin is high, fat is not going to be lost. Insulin causes you to store and hold on to your body fat.&nbsp; Those looking to balance blood sugar and lose weight, should avoid anything that spikes your blood sugar which is recommended to lose body fat.&nbsp;All these natural sweeteners are wonderful whether you are just looking to be sugar free or eat low carb or keto. None of these will spike your blood sugar. There are some differences though in their sweetness levels and applications in baking. Some below are plant based sweeteners and some are sugar alcohol sweeteners.&nbsp;Xylitol is a sugar alcohol that occurs naturally in some plants. Though it looks and tastes like sugar, it has 40% fewer calories. It can slightly raise blood sugar or insulin, but not nearly as much as white sugar would do. It can cause digestive issues in some people. Dog owners beware, that if your dog were to accidentally ingest xylitol, it could be fatal. It measures cup for cup like sugar and is fairly easy to bake with. I have a dog so you won't see any recipes of mine using xylitol.Monk fruit extract comes from the monk fruit, luo han guo, a cousin of the cucumber and melon that's native to China and Thailand. Monk fruit is rarely used fresh but more often is dried and used as a sweetener. It is 300% sweeter than sugar, but is calorie-free and does not raise blood sugar levels. It is sold as a pure liquid concentrate and also can be found combined with erythritol to swap cup for cup with sugar. I love the Lakanto brand Monk fruit.&nbsp;I wrote my first post about the different kinds of stevia, powdered, liquid, blends and even created a conversion chart back in 2014. I also wrote my favorite Top 3 Best Stevia I liked. These posts needed some updates since so many new products for stevia and other sweeteners have developed over the years.&nbsp;Stevia comes from the stevia plant, typically grown in Paraguay. Its leaves are boiled down to produce the liquid form on the market today. Stevia leaves are also dried and sold as pure concentrated extract with no added fillers. A calorie-free option, it is 300 times sweeter than sugar and does not cause digestive issues, does not raise blood sugar or spike insulin.&nbsp;The type of stevia I use the most in my recipes is the liquid form from the brand Sweetleaf. depending on the extraction process used, some brands may be sweeter or more bitter than others.&nbsp;Liquid Monk Fruit can be equally swapped with Liquid Stevia as they have the same level of sweetness.&nbsp;Stevia glycerite is a plant based sweetener just like liquid stevia. The difference is in the extraction process. Dried stevia leaves are extracted and processed using glycerin instead of alcohol. Many people prefer this over regular liquid stevias saying it has no after taste. I've tried it and like it just as much as my flavored liquid stevias. It is much thicker and you don't need as much as standard liquid stevia. My favorite brand is Now Foods Stevia Glycerite.&nbsp;Yacon syrup is extracted from the yacon plant found in Peru and Brazil. It looks and taste much like molasses. It does contain some fructose, but when used in very small amounts, it should not raise blood sugar levels. Perfect for adding a molasses flavor for recipes like caramel sauce or BBQ sauce.&nbsp;&nbsp;Allulose occurs naturally in only a few foods, such as wheat, raisins, and figs. The body isn’t able to metabolize allulose. Instead, nearly all of it passes into the urine without being absorbed, thereby contributing negligible carbs and calories.&nbsp; It works wonderfully in ice creams to keep the texture smooth and soft rather than hard after freezing.I wrote a post back in 2014 all about 3 Splenda Myths Busted. I got a lot of complaints for those who truly have no issues with artificial sweeteners, but I stand by that post and still believe they are just as addictive as sugar in my opinion and experience.&nbsp;Artificial sweeteners and brands like Aspartame, Splenda, Sweet-n-Low, Equal, Saccharine, Dextrose, Sucralose, etc contain carbs even if they say they are calorie free. They cause your blood sugar to spike and raise your insulin. Steer clear and don't be fooled by these misleading sweeteners.&nbsp;I've learned over all these years of perfecting my sweet sugar free recipes, that in order to reduce an aftertaste effect, using two kinds of sugar free sweeteners helps balance each other better avoiding any aftertastes. Often in my recipes you will find the bulk&nbsp; I use to replace sugar, is using erythritol and to avoid that cooling effect, I only use a small amount, but to bring up the sweetness I add liquid stevia.&nbsp;It works well to cancel out any aftertaste of either sweetener and get the right sweetness level for my low carb and keto desserts.&nbsp;I've been creating sugar free recipes for the last 15 years using many different sweeteners. My conversion chart below is written from my vast experience with experimenting with all these sweeteners. You may see many of these conversion charts online, but they are not all the same and some I've seen I greatly disagree with. You can trust my keto sweetener conversion chart as the most accurate and precise sugar free sweetener conversion chart and the last one you will ever need for all your keto baking.&nbsp;&nbsp;« Keto Garlic Butter Steak BitesLow-Carb Keto Meal Plan Menu Week 16 »Do you ever go back and update the chart with newer alternatives coming out? I use one called Purecane. I can only get it online, but it's somehow made from fermented sugarcane, to act like Stevia, without the bitter aftertaste. They have several different kinds, including a powdered, and brown option that I use for my baking and recipes that seems to work well so far.ReplyMust try your answer for after taste, which I have been struggling with. Thanks r the iPhone. Love your websiteReplyThank you so very much for this comprehensive information. I am new to sweetener swapping and made some very inedible mistake. I really appreciate your hard work on this.ReplyI have never tried to learn Keto, until I found your fb page. You make everything so easy to learn and make!! Thanks Brenda!!ReplyThe sweetener chart is very helpful. Thanks.Noticed errors/typos on the erythritol row. You said to use twice as much erythritol as sugar, so 1/2 sugar = 1 c erythritol. But the first three columns are off. I think you accidentally used "tablespoon" when you meant to use "teaspoon" in the first two columns. The third column shows 1T sugar = 1/4 c erythritol when it should be 2T or 1/8 cups.Can't wait to try your recipes.Reply« Older Comments[…] can leave out my sweetener or swap it with another low carb sweetener you prefer. Here's my Sweetener Guide &amp; Conversion Chart to help you make a decision on the right amount to use in place of the sweetener in my […]Reply[…] sweetener is also a great one to use with no aftertaste. Chocolate liquid stevia would be another. My Sweetener Guide and Conversion chart can help you determine how much to […]Reply[…] Yes, you can use any sweetener you like. I also love monk fruit sweetener. I avoid sugar alcohols like sorbitol and Maltitol and they tend to cause adverse reactions like stomach upset in some people. Use my sweetener guide and conversion chart. […]Reply[…] can use my Keto Sweetener Guide &amp; Conversion Chart to help you decide which sweetener and how much you should […]Reply[…] can use my Keto Sweetener Guide &amp; Conversion Chart to help you decide which sweetener and how much you should […]Reply[…] for your desserts. Use up to a full cup if you want to have a sweeter cheesecake. Here is my Sweetener Guide &amp; Conversion Chart to help you decide on how much to use of other […]Reply[…] It's optional, but if you prefer sweet cornbread that yes add some. If you don't like stevia, use whatever sweetener you prefer that would equal about ¼ cup of sugar sweetness. Here's my Sweetener Guide &amp; Conversion Chart. […]Reply[…] use my Sweetener Guide and Conversion Chart if you'd like to swap out any of the sweeteners I used in this recipe. It gives you all the natural […]Reply[…] Sweetener Guide &amp; Conversion chart can also help you decide how much to […]Reply[…] I use two different sweeteners to help cancel out any aftertaste that one might have. Use my Sweetener Guide &amp; Conversion Chart to help you determine how much to […]Reply[…] I used, you could try Pumpkin Spice Liquid Monk Fruit or Pumpkin Spice Liquid Stevia. Here's my Natural Sweeteners Guide &amp; Conversion chart to help […]Reply[…] Gold&nbsp;or low carb brown sugar sub (Please use my sweetener guide and conversion chart of you need to use a special low carb […]Reply[…] Gold&nbsp;or low carb brown sugar sub (Please use my sweetener guide and conversion chart of you want to use a different low carb […]Reply[…] my Sweetener Guide &amp; Conversion chart that will help you decide how a lot to make use of of one other […]Reply[…] my Sweetener Guide &amp; Conversion chart to help you determine how much to use of another […]Reply[…] refer to my Sweetener Guide &amp; Conversion chart to help you decide how much sweetener to […]Reply[…] use my Sweetener Guide &amp; Conversion chart to help you determine how much to use when swapping the sweetener in my original […]Reply[…] To use other options for low carb sweeteners, using Monkfruit sweetener or Alllulose, please see my Sweetener Guide &amp; Conversion Chart. […]Reply[…] to use brown Swerve, you can swap with monk fruit sweetener or vanilla liquid stevia. Here's my Sweetener Guide &amp; Conversion chart to help […]ReplyChoose Weekly Updates or Daily UpdatesSUBSCRIBEWP to LinkedIn Auto Publish Powered By : XYZScripts.com

×You are here: Natural Sugar-Free Low Carb Sweeteners Guide &amp; Conversion ChartThe Most Comprehensive Guide to Natural Sugar-Free Low Carb Keto Sweeteners! You will learn all about natural sugar free sweeteners, which sweeteners to use for your baking needs, how to replace the different sweeteners, best sweeteners conversion chart including Stevia, Erythritol, Monk Fruit &amp; Allulose as well as sugar substitutes to avoid.&nbsp;There are many sugar-free sweeteners on the market today: figuring out which is the best to use for one purpose or another can be quite confusing. Unfortunately,...

Natural Sugar-Free Low Carb Sweeteners Guide & Conversion Chart

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