Easy Brown Sugar Substitutes For Every Recipe
When youre looking for that perfect low-carb alternative to sugar, these options do the trick. Theyre a great addition to your favorite keto ice cream recipe and other low-carb treats but they wont kick you out of ketosis. So the next time youre at the grocery store, check out the baking aisle to pick up one of these keto-friendly brown sugar substitutes and enjoy the sweet life without the sugar.
How To Replace Swerve Sweetener
Swerve is a natural sweetener, made from a combination of erythritol and oligosaccharides, that measures cup-for-cup just like sugar. Its low-calorie, non-glycemic, and an excellent sweetener for keto dieters since it does not affect blood glucose or insulin levels.
Swerve is not too sweet and very versatile, so it may quickly become a staple keto-friendly sweetener in your kitchen. We tend to use Swerve in many of our keto recipes as a simple way to add some natural sweetness.
When choosing which Swerve product to buy, you will notice that they have both a granular and a confectioners variation. Although the granular looks a lot like sugar, the confectioners will dissolve and mix much better than the granular Swerve product. If needed, you can always put a granular sweetener into a spice grinder and grind it until it becomes a powder.
Note Of Caution When Using Erythritol
Like with any artificial sweetener, too much might not be such a good thing.
When erythritol is ingested, roughly 90% of it is absorbed into the bloodstream before it makes it to the large intestine. Because of this, erythritol generally does not cause gastrointestinal issues like other sweeteners.
However Consuming erythritol in larger quantities can lead to digestive issues including bloating, gas, and diarrhea.
Because of this, make sure to monitor how much erythritol you ingest to avoid the digestive issues that could come along with its consumption.
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How To Replace Liquid Sucralose In Low Carb Recipes
Even though you will only be using small amounts of liquid sucralose, I understand if you would rather just keep it out of your diet altogether. Also, since sucralose is rarely used in most keto recipes, you may find it easier to simply stick to the sweeteners and sweetener blends that are used the most like Swerve, stevia, and stevia/erythritol blends.
* Due to the fact that liquid sucralose is so sweet, you may need to make adjustments to your recipes when replacing it. If you are using granular sweeteners instead, you will most likely have to add more liquid to your recipe to deal with the extra bulk that these sweeteners add.
On the other hand, If you are using stevia drops or pure monk fruit extract to replace the sucralose, you may not have to make any changes to the other ingredients in the recipe.
Comprehensive Guide To Keto Sweetener Substitutions
Updated Aug 6th, 2020 Written by Craig Clarke
The one thing that you may miss the most when you first start the keto diet is the sweets. Fortunately, just because you are cutting out the carbs doesnt mean you have to leave the sweetness behind as well. To satisfy your sweet tooth, all you really need are the right low carb sweeteners sugar is no longer necessary.
Although it is rare to find a keto-friendly sweetener that emulates all of the properties of sugar, there are a handful of low carb sweeteners that you can use to make most of your favorite sugar-laden recipes into keto heaven.
However, there is one problem. Each sweetener that you use on keto will typically have slightly different tastes, varying degrees of sweetness, and different properties that can make baking and cooking with them a bit more complicated and confusing .
For this reason, we decided to put together a comprehensive guide on keto sweetener substitutions. By using our recommendations this guide, you will be able to satisfy your sweet tooth regardless of what low carb sweeteners use.
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How Is Swerve Icing Sugar Style Made
Swerve is made from only the finest fruits and root vegetables from the United States and France. Once the fruits and vegetables have been harvested, they are fermented in brewery tanks, the same as those that make beer and wine. These tanks make erythritol, by fermenting glucose with a microorganism.
Enzymes are then added to the root vegetables, to break down starch, making oligosaccharides. Natural flavors are then added to makeSwerve taste just like sugar.
Though erythritol and oligosaccharides may sound like confusing words, their meanings are rather simple. Erythritol is a type of sugar alcohol. It is found in small amounts naturally in fruits and root vegetables.
Swerve produces erythritol from glucose through fermentation. Erythritol contains up to 80% of the sweetness of sugar.
Oligosaccharides found naturally in fruits and starchy vegetables, are sweet-tasting carbohydrates, made up of short chains of sugar. They can be made up of simple sugars fructose or galactose. Oligosaccharides are considered to be calorie-free because they are not broken down in the digestive tract and are instead passed through the colon where they support the growth of healthy bacteria.
How To Use Swerve Icing Sugar Style
Many of us love the sweet taste of desserts however, traditional desserts are often full of sugar that may taste great but arent so great for your health. Fortunately, healthier sugar options, such as Swerve Icing Sugar Style, are available and taste great in baked goods. However, for those not familiar with the product, you may wonder: How to use Swerve Icing Sugar Style?
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Where Can I Buy Swerve Confectioners Sugar And Brown Sugar
All popular Swerve products can be found in the stores described above. To be precise, maybe not all of them, but the vast majority.
That would be roughly that, the list of stores where you can buy Swerve Sweetener is larger, but they are mostly online stores. I showed you where to buy Swerve Sweetener and hope this article has solved your problem. I also invite you to read the other articles on the site.
Can Sweet Taste Lead To Sugar Cravings
One of the most intriguing and evolving areas of research concerns sweet taste perception.
Sweet taste has an impact on the reward center of our brain, activating dopamine receptors. This action may profoundly influence satiety and the amount of food we want to eat .
Researchers query whether this might be the reason for artificial sweeteners having a link to weight gain perhaps they decrease the satiety response and thus encourage over-consumption of food .
However, most of this research is on artificial sweeteners and, unfortunately, very little exists on erythritol.
Could natural sweeteners like Swerve sweetener have the same effect on dopamine receptors?
With this in mind, it may be better to avoid any form of sweetener should you be prone to sugar cravings.
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The Basic Principles For Substituting Low Carb Sweeteners
The number one question we get regarding our keto baking recipes is if a different sweetener can be used.
How would this turn out if I use erythritol vs stevia? or what about using monk fruit sweetener instead of erythritol? Can I use this or that instead of the sweetener you use?
The answer is usually it depends. Many factors go into choosing sugar substitutes for baking. Here are the main issues to consider:
Does Erythritol Impact Blood Sugar
Due to its chemical makeup, erythritol has a glycemic index of 0. This means that it has zero impact on blood sugar levels when ingested.
For reference, pure sugar has a glycemic index of 100.
Dont be fooled, however. Just because erythritol is a sugar alcohol, that doesnt mean that all sugar alcohols are created equal.
In fact, most sugar alcohols register on the glycemic index.
Here are some of the most common sugar alcohols used in products and/or ketogenic and low-carb cooking and their glycemic index scores.
- Erythritol = 0
- Xylitol = 12
- Maltitol = 35
Just in case these numbers are somewhat confusing, keep this in mind. The higher the glycemic index of a sweetener, the more likely it is to spike your blood sugar levels.
If you are pursuing a carbohydrate-limited way of eating, such as ketogenic or low-carb, spikes in blood sugar levels are not what you are looking for.
Actually, spikes and raised blood sugar levels is the nasty secret behind the process of gaining weight.
Therefore, the goal is to minimize sugar spikes that as much as possible and any sweetener with a high glycemic index should certainly be avoided.
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What Is It Made From
Swerve Sweetener is made from three ingredients: erythritol, oligosaccharides, and natural flavor.
First, erythritol is made by fermenting glucose with a microorganism in brewery tanks, similarly to how beer and wine are made.
Then, enzymes are added to starchy root vegetables to break down their starch, resulting in oligosaccharides.
Finally, natural flavors are added to replicate the taste of table sugar.
Heres a closer look at these ingredients.
What Is Brown Sugar
Like regular white granulated sugar, brown sugar is also made from sugar cane or sugar beet. The main difference, which also explains the brown color of brown sugar, is molasses. Brown sugar contains molasses, while plain white sugar doesnt.
Molasses is a sweet, thick, sticky brown byproduct of the refining process for white sugar. It has a sweet and slightly bitter taste on its own and is used in a number of baked goods such as chocolate chip cookies and gingerbread.
The ratio of sugar to molasses will determine whether you have dark brown sugar or light brown sugar . Molasses also allows the sugar to absorb water in the cooking or baking process, which makes food extremely moist.
Brown sugar is thought to have more health benefits than regular white sugar because of its molasses content and the different vitamins and minerals it provides.
Some of the key vitamins and minerals in molasses include vitamin B3, vitamin B6, niacin, riboflavin, thiamine, calcium, magnesium, manganese, potassium, copper, iron, and phosphorus. However, the concentration of these nutrients is so small in brown sugar that its almost insignificant. And any traces of nutrients dont offset the damage that eating sugar can have on your body.
Make no mistake: Consuming sugar including brown sugar is not conducive to weight loss, brain health, or staying in ketosis.
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How To Replace High
There are a plethora of keto-friendly chocolate options you can choose from. Here are a couple of keto-friendly chocolate replacements that I have found to work best for keto:
- Combine 100% bakers chocolate with a keto sweetener of your choice until desired sweetness level is reached.* To attain around the same level of sweetness of a milk chocolate bar, add the keto-friendly sweetener equivalent of 4 tablespoons of sugar to 50 grams of 100% bakers chocolate.
- Make your own chocolate by mixing 100% cocoa powder and keto sweetener into melted coconut oil and putting it in the refrigerator if you want it to solidify.*
- Buy chocolate products that only use keto-friendly sweeteners. ChocoPerfection and Lilys Chocolate are some of our favorite keto-friendly chocolate brands.
*When making your own keto-friendly chocolate, you may want to avoid using pure stevia as your only sweetener as it may make the chocolate more bitter. You may also find the chocolate tastes better if you powder the granular sweetener first.
Where To Buy Swerve Sweetener Near Me And Online
Now lets move on to the most important issue, which is where to buy Swerve Sweetener. There are many such places both on the Internet and in stores close to you. Prices in many places do not differ enough to choose a specific offer. Buy Swerve Sweetener wherever it is most convenient for you. Here is the list of stores where you can buy Swerve Sweetener:
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How To Replace Stevia In Low Carb Recipes
Due to the difference in concentrations between different stevia products, it is difficult to give you a general recommendation for how to replace it. For the purposes of this guide, we will stick with commonly used liquid stevia and stevia extract powder products. If you do not have the same brand of stevia, the conversions will be very similar as long as there are no other added ingredients in it .
The low carb sweeteners that we selected are the ones that are most commonly used in the keto community and in Ruled.me recipes. When it comes to taste, the sweetener blends tend to be the most pleasant and usually have no aftertaste.
*Remember: You may need to add some extra liquid ingredients when using these granular low carb replacements instead of a concentrated sweetener like stevia.
Youll Find Answers To Several Of The Questions We Receive On A Regular Basis Here But If Youre Wondering About Something Else Just Drop Us A Line
What is Swerve Sweetener?
Swerve is a delicious natural sweetener that measures cup-for-cup just like sugar! Swerve is made from ingredients found in select fruits and starchy root vegetables, and contains no artificial ingredients, preservatives or flavors. Its zero-calorie, non-glycemic and safe for those living with diabetes, since it has no effect on blood glucose or insulin levels. Swerve provides excellent baking and cooking functionality – it can even brown and caramelize! Watch this video to learn more about Swerve and our mission!
Where Can I find Swerve?
You can find Swerve in many grocery stores across the USA and Canada! Check out our store locator to find the closest retailer to you. We are also available on .
I dont live in the United States or Canada. Can I still get Swerve?
Is Swerve new? How long has it been around?
Weve been around since 2001, it just took us a while to make our way across the U.S. from our home base of New Orleans, Louisiana. Watch this video to learn more about the Swerve team!
Is Swerve Kosher?
Yes, Swerve is certified Kosher by the Orthodox Union.
My Swerve has gotten hard and chunky. What should I do?
What are the ingredients in Swerve?
Does Swerve contain stevia or lo han guo ?
No. These high-intensity sweeteners arent ideal for baking and cooking. Swerve offers equal sweetness to sugar and is perfect for use in everyday recipes.
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Are Swerve And Stevia Healthier Than Sugar
Sugar has many negative impacts on health and is frequently overconsumed. For many people, sugar is directly responsible for weight gain, leading them to consume many more calories than they should.
There is also an addictive aspect to sugar. Sugar stimulates reward centers in the brain, which is a key reason why we love it so much.
Products like swerve, stevia and erythritol offer a way around this. They provide the same sweetness, without the risks.
In many ways, they are a better choice. But, research is still ongoing. There are many gaps in what we know about sweeteners.
For example, there are concerns that alternative sweeteners can lead to weight gain because they dont produce the same satisfaction. This is an area that Healthline considers in detail. But, the evidence is mixed and most studies focus on artificial sweeteners.
Personally, I would say that products like swerve and stevia are healthier than sugar but arent necessarily healthy. The best choice is still to focus on whole foods and a balanced diet. After all, sweeteners dont contain useful nutrients.
Using sweeteners from time-to-time should be fine. But, try not to rely on them too much.
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Read on to find out what brown sugar is, why its not keto-friendly, and what your options are for tasty alternatives that wont leave a bitter taste in your mouth.
Benefits Of Swerve Sweetener
Because the human body cannot digest the ingredients in Swerve, the sweetener contains zero calories and does not raise blood sugar or insulin levels.
As explained above, erythritol cannot be broken down by your body. Therefore, though it contains 0.2 calories per gram, Swerve can be labeled as a calorie-free food (
Oligosaccharides contribute 4 grams of carbs per teaspoon of Swerve. However, because they cannot be digested by the human body, these carbs dont contribute to the total calories.
Studies have also shown that oligosaccharides dont cause an increase in blood sugar or insulin levels .
Because your body cannot digest the carbs in Swerve Sweetener, its calorie-free and does not raise blood sugar or insulin levels.
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How To Replace Stevia
Stevia sweetener is derived from the leaves of the stevia plant. Once the sweet parts of the plant are extracted, they are dried into a powder or suspended in liquid form.
The main issue with stevia is that it can have a bitter aftertaste, which gets much worse as you use larger quantities. This is why we tend to blend it with other sweeteners, like erythritol.
Many people also find that they prefer one brand of stevia over another, so its worth experimenting to find one that you like. Just make sure the product you purchase doesnt have any added filler like maltodextrin or dextrose.