How To Determine The Best Alternative Natural Sweetener

The specific species Pouteria lucuma is native to the highlands of western Chile and Peru as well as southeastern Ecuador. Today it is extensively cultivated in these locations, with Peru providing most of the world’s lucuma powder as an export product. The fruits were considered a staple Incan food source and grown along with other cultivated crops like quinoa, passion fruit, maca, cherimoya, yacon and golden berry.

All values are worked out based on a 25g serving of each sweetener. This chart shows an overall comparison of sweeteners including caloric/natural sweeteners, sugar alcohols and artificial sweeteners . As you can see, most sweeteners have very similar amounts of carbohydrates per serving, with all having between 20-25g carbohydrates in a 25g serving. However, there are big differences in the Glycemic Index and Glycemic Load of sweeteners.

So, you might turn to natural, keto-friendly sweeteners to satisfy your sweet tooth. Because of they have not been so long in the United States of America, they were not being well studied in humans as other sweeteners in the market. Some of the researches have proven more about the good side for using the monk fruit as sweetener rather than the bad side.

Compared to sucralose and aspartame , stevia seemed like the natural way to go. Unlike natural sugar alcohols, there’s no gas or bloating. With the exception of its bitter aftertaste, stevia seemed like the perfect replacement for artificial sweeteners. If you don’t have monk fruit sweetener, you can substitute another low-calorie sweetener, such as Stevia or Splenda. Substituting sweeteners can be a little tricky and involves some trial and error.

  • While sugar contains 4 calories per gram, sugar alcohols provide an average of about 2 calories per gram.
  • Stevia is about 300 hundred times sweeter than sugar, so if you’re using it as a substitute, start small.
  • Added sugars are often simply referred to as sugar, sucrose, or table sugar, but they are much more harmful than the type naturally consumed in fruit and vegetables.
  • In addition to being used in many “diet” foods and beverages, it’s sold as a sweetener under the brand name Equal .
  • Let me clarify to you at first that the products derived are 100% pure in nature.
  • When made for human consumption, it is usually processed into an extract, so that it can be used as a substitute for sugar.
  • Nowadays Luo Han Guo is used as a low calorie-sweetening agent in juices or drinks, or it can be made into a desirable beverage itself.
  • Monk fruit is a small, green, melon-shaped fruit that’s a member of the gourd family.
  • At this point, it becomes a low-calorie natural sweetener.
  • In fact, despite it being a non-nutritive sweetener, monk fruit still may have positive effects on our health.
  • There is such a wide range of sweeteners available worldwide.
  • Thanks for sharing – I recently purchased this at the recommendation of my WW leader.
  • Interestingly, three hours after the participants drank their test drinks, the monk fruit group had just as high blood glucose levels as the sugar group .
  • Be careful of labels that say “propriety blend,” as the product may contain very little monk fruit extract.
  • Lakanto does sell the liquid drops and an extract powder.

I have one family member that finds the Swerve gives her a cooling sensation & I have another family member that gets a itchy mouth after consuming products with Swerve. I hesitate to use Xylitol because our son’s dog is always waiting for crumbs to fall to consume.(also jumps up & grabs food if not being watched). I enjoy many of your receipes and Thank you for doing the research to help people like me who are trying to eat healthier. So, should you race out to the store and buy a bag of Lakanto sweetener? Well, we like that this product is natural and free of GMOs.

The FDA has approved eight types of non-nutritive sweeteners for use in food, drinks, oral care products and some medications. The newest is advantame, which is 20,000 times sweeter than sugar. Gradually reducing the sweetness of the foods you eat over time should lessen the amount of sweetness you prefer in foods. I’ve had to change some of my earlier recipes as they were much to sweet for me after being low-carb for a few years.

Essential Ingredient #2:  Zensweets Monk Fruit Sweetener

This means if the recipe calls for 1/2 cup of sugar, I can swap it for 1/2 cup of monk fruit sweetener instead. The first thing you’ll note is that erythritol is the biggest ingredient in Truvia…not stevia. In fact, erythritol comprises around 85% of the product, which doesn’t leave much room for our hero, stevia. It’s not the end of the world – erythritol promotes antioxidant activity, is vasoprotective, and seems to promote good oral health. You’re also still getting the low calorie aspect and actually pretty decent blood sugar control from the erythritol.

To get to and remain in ketosis, it’s recommended that you aim to eat between grams of net carbs a day. You can work your way to this and begin with grams of net carbs per day as you transition into ketosis. At either phase, you’ll want to choose sweeteners that are very low in net carbs. When it comes to sweetening your coffee, tea or keto-friendly dessert, it can be confusing to navigate the many sweeteners on the market.

I found that very ripe fruit is sweet enough without adding anything other than a thickening agent. Additionally, I don’t believe you need sugar to preserve your jam but you do need to mix high and low acid fruits to prevent spoilage. So far I have only refrigerated mine as I am unsure what he will like or tolerate, so I only make enough for a week at a time. The stevia did not affect the bulk but the cookies were too sweet.

“It still had a lingering sweetness, but no bitterness,” he said. This essentially means that the fruit sugars are slowly released into the bloodstream, rather than causing a sudden rise in blood glucose like refined sugars and foods with a higher GI. Sold as a powder made from the dried, subtropical, starchy yellow-orange fruit, it is known to offer a sweet taste but without a concentrated amount of sugar content. Providing a healthier choice for those wanting to decrease their daily sugar intake, it is a whole food option to consider over condensed and evaporated sweeteners.

Higher Blood Sugar And Overeating

It is 300 times sweeter than sugar so only a small amount is needed and is generally blended with something else to ensure you can measure it accurately. Stevia is one of the most common sweeteners used in low-carb, keto, and sugar-free baking. It is been used for centuries and is derived from the leaves of the stevia plant and does not raise blood sugars.

Like stevia, monk fruit is often blended with sweeteners. So, if your using it as a sugar substitute, check your label to see what they’re mixing it with. If it’s dextrose or maltodextrin, it will cause an increase in blood sugar. It’s also often combined with erythritol, which will not affect blood sugar. If you have done your research, you have almost certainly heard of the two sweeteners that we are going to compare. Both Stevia and Monk Fruit are natural sweeteners that contain no calories.

Most of the erythritol content in Lakanto is excreted through the urine and feces with about 10% entering the large intestine. According to Donna Gates, this remaining erythritol turns into harmless gases and short chain fatty acids in the colon. The active sweetening agents in monk fruit are the triterpene glycosides or cucurbitane derivatives known as the mogrosides. The primary one with the greatest amount of sweetness is mogroside-5, also called esgoside. Other secondary sweet tasting compounds include neomogroside and siamenoside. The dried fruit and powders, however, contain sulfuric compounds and can have a somewhat bitter astringent taste which has limited use as an all-purpose sugar additive in recipes.

I’ve also seen it as arhat fruit, Buddha fruit, monk fruit, or longevity fruit. Luo han guo extracts, like Dragon Herbs Sweetfruit Drops, can be used in teas, drinks or likewise combined with other sweeteners in recipes. Lakanto sweetener does not absorb moisture, even under humidity and high heat, so it won’t harden with age and can be stored for long periods of time. Dried Monk Fruit – Whole or powdered monk fruit is available online or in Asian markets.

Fat Loss Extreme: Keep You From Starving While Dieting

I feel the monk fruit is sweeter and I like the taste much better. I’ve been using the agave nectar in my protein shakes for a little sweetness and I love it. I do use organic sugar when making my rice pudding and desserts. I think I might have to start with the monk fruit, just need to figure out the equivalent for a 1/2 cup of sugar. It’s worth trying for the money and I believe it’s pretty healthy too.

Side Effects Of Monk Fruit

Stevia doesn’t cause the same level of problems, but some people do experience bloating and nausea after consuming the sweetener regularly. That may be due to the fact that stevia seems to alter the gut biome in the same way that saccharin does. By contrast, monk fruit sweeteners do not cause the same types of stomach distress. These two natural sweeteners share some very important characteristics other than their extraordinarily sweet taste, and the fact that they’re both excellent alternatives to sugar.


I’ve used it in seveal cheesecakes and it consistently takes minutes longer to bake to temp of 150. So if I am reading this correct, the Monkfruit will not hurt the dogs like xylitol will, thats a game changer for as my shepherd wants to eat everything. I have used it in Keto cheesecakes and a few other recipes. I had never tried monkfruit before, and was excited to give it a taste. I read nothing but rave reviews about it in the Trim Healthy Mama Facebook Groups, so I was curious to see what all the fuss was about. If you have diabetes, stevia could be a way to sweeten your yogurt or hot tea without adding carbohydrates.

A sweetener that has a higher GI will cause blood sugar levels to rise more quickly than one that has a low GI. Keeping blood sugar levels at a steady, lower level seems has many benefits in terms of health. The nutrional data included here How many 3000mg gummies should I eat? on sweeteners is Glycemic Index, Carbs per Serving and Glycemic Load. These items mainly relate to how quickly a sweetener will raise your blood sugar levels, which is an important consideration for the benefits of certain sweeteners.

It’s perfect for ice creams, caramel sauce and chilled desserts. I just recently decided to order some monkfruit sweetners. I have not gotten them yet but I was wondering if they have the same coolness aftertaste in baked goods as erythritol does.

I’m An Olympian & I Struggled With Mental Health For Years Before Getting Help

It has been implicated, like all artificial sweeteners, that aspartame may be carcinogenic. Again, the notion that all sugar is equal–when it is actually very different– explains why there is a collective misunderstanding about sugars and carbohydrates. This sweetener is often paired with other zero-calorie sweeteners because, on its own, it does not replace one-for-one in recipes. It is required in much smaller amounts to achieve comparable sweetness. This, along with a notable after taste, can make using monk fruit more challenging than other keto-friendly sweeteners.

In the last number of years scientists have analyzed the plants that contain these substances and identified the compounds that are responsible for the sweet taste. So far at least nine have been isolated and four are being commercially produced. Honey.Honey tastes great and has antiseptic and medical qualities. Ulmo honey from Chile and Manuka honey from New Zealand are particularly good in this regard.

Monk Fruit Sweetener: Is It A Healthy Choice?

Also, anyone with an allergy to plants from the Asteraceae family should avoid stevia. Stevia sweeteners don’t have calories and are a good choice for people trying to lose weight. In the United States, sweeteners made from monk fruit are classified by the U.S. Food and Drug Administration Trusted Source as “generally recognized as safe,” or GRAS. Examination of the label uncovers that the stuff is primarily erythritol, a sugar alcohol with the potential for negative side effects including disruption of beneficial gut microbes. This leaves us with option 1, the stevia and monk fruit blend.

Sweeteners I Recommend For Pcos

There isn’t enough research yet to determine whether it can help with curbing calories and weight loss, but if you’re doing keto, stevia will help you keep your carbs in check. Like stevia and sugar alcohols, monk or luo han guo fruit is another How do 1000mg CBD Gummies compare to 500mg and 250mg CBD gummy bears? low-carb sweetener option. It’s fermented from the pulp of the fruit, and this fermentation process removes the sugars but leaves a residual sweet flavor. If you decide to try it, make sure you get pure monk fruit without additives.

It’s made from an extract of the kabocha, a pumpkin-like squash from Japan. This extract reportedly has the same taste as white sugar, yet because of its chemical structure, it supposedly isn’t absorbed and contributes no calories or carbs. You are better off not eating any fructose sweeteners on the keto diet, or perhaps at all. May 16, 2019 Jenny Reply I suspect that Lakanto has a very strange effect on my tongue.

How Much Sweetener Should You Use?

But if the recipe only calls for 1 tbsp it should be easily adjustable using the granular sweetener. Some recipes call for cups of sweetener, and so it becomes a little trickier to adjust/swap ingredients. I used to dry the leaves & then rub them between the palms of my hands to powder them. I kept the powder in a small jar to sprinkle on whetever needed it.

Classic Keto Waffles Recipe

They tend not to be as addictive as pure sugar or high fructose corn syrup. If you don’t like the bitter aftertaste of stevia, try out chicory root fiber. There’s nothing wrong with adding a little fiber to your diet, especially when you’re on keto, too. Also, know that some keto sweeteners don’t function quite the same as normal white sugar because of variables like flavor, aftertaste, and granule size. It may take some trial and error to decide which of our favorites you like best.

I buy the granulated and powdered erythritol which measures spoon for spoon in place of regular sugar, so is an excellent product to use in baking. I find Swerve has the most wonderful ability to dissolve and blend into recipes. Stevia drops are great to use when you don’t want to add bulk to a recipe such as sweetening water bottles, sauces and whipped cream. Stevia drops are available in various flavours such as chocolate, vanilla, berry etc.

As we’ve mentioned, only limited research has been done to date on these two non-nutritive sweeteners. The findings, though, are encouraging in several areas; monk fruit seems to have the edge in the early results. Along with the many benefits, the monk fruit has several drawbacks.

Natural Sugars

As we’re coming down from the sugar high of the holidays, what better time to talk sweeteners? Specifically, which will break your fast and which won’t—swipe to find out. Allulose hasn’t yet been studied for the purposes of fasting for longevity. But since it doesn’t contain protein, we can assume that mTOR isn’t stimulated, and it doesn’t contribute a significant enough number of calories to inhibit autophagy.

Avoid agave syrup and if you have some in your pantry, go and throw it away. Swanson PureLo monk fruit is not pure as the name may suggest. Like stevia, it has to be diluted so check YOUR brand to see how much to use in place of sugar and what it has been diluted/blended with. The confectioner’s mix is an incredibly fine form of stevia/erythritol so is wonderful for recipes such as fat bombs, where it may be difficult to get the granulated stevia to dissolve. Sometimes the granulated stevia won’t dissolve and ends up sinking to the bottom. The sugar-free confectioner’s mix is also great forsugar-free icing/frosting.

The two molecules of sucrose consist of equal parts of the simple sugar glucose and the simple sugar fructose. When the body consumes sucrose, it is broken down into its simple sugar parts, so that glucose and fructose are both released in the bloodstream. While the body can readily use and consume the glucose, the fructose can only be broken down by the liver cells . The body uses glucose to make the building blocks of cellular energy, ATP , and a citrate molecule. After the body has produced enough ATP, a signal is sent to the liver which tells it how much glucose should be stored, based on how many energy molecules have been created. Some of the unused glucose will then deposit itself as fat within subcutaneous tissues .

Along with erythritol, there’s one other non-nutritive sweetener approved by the FDA that doesn’t fall into this “high intensity” category – it’s a relatively new sweetener called Allulose. Like erythritol, Allulose is found in small quantities in nature, and it’s only about 70% as sweet as regular sugar. Eating too much sweet foods and drinks can actually cause several issues including activating the hunger hormones. Another important thing to note is that monk fruit extract is on the FDA’s GRAS list. When it comes to eating a low-carb diet, the sweetener you choose can make a big difference.

What Is Monk Fruit Extract?

This artificial sweetener is 200 times sweeter than sugar. It has a strong, bitter flavor like saccharin, so you’re unlikely to find it used on its own. It’s usually combined with sweeteners like sucralose and aspartame. Stevia in the Raw contains Maltodextrin, which is another name for processed sweetner.

Allulose is a favorable natural sweetener because it has a remarkably similar flavor to sugar, without any funky after taste. It’s also about 70% as sweet as table sugar, so serves as a pretty simple sugar substitute, that you can trade spoon for spoon, while tapering your sweet tooth. In small amounts, allulose should not cause any digestive discomforts, Is delta 8 strong? which makes it a favorable sugar substitute to sugar alcohols like xylitol, and maltitol. If consumed in large quantities, it can cause bloating and gas however. Also, since it’s a relatively new natural sweetener, there is little research that’s been done on the long-term effects of allulose, and how it may affect the microbiome.

YouTube video