When starting the keto diet, many of us want to know one thing only: will I be able to treat myself? Thankfully, that answer is yes. I remember being on a “sugar free” high carb/low fat diet when I was a freshman in college, and while it was pretty effective, I was miserable. One of the things I hate most is being hungry, and feeling like I can’t treat myself. Hunger turns into hanger really quickly in my world, so you can imagine how that diet went. Well, I quit! But I don’t have that experience on keto since “keto treat” recipes usually just call for a Keto Sweetener that will make low-carb dessert recipes tasty.
Are keto sweeteners safe?
This is a question I see a lot. My response is that yes, of course they’re safe. But you’ve got to use the right kinds.
See, there are some sweeteners (maltitol and isomalt for example) that will cause laxative effects if used in moderate-to-high doses. Those sweeteners also have glycemic impacts almost as high as sugar. In fact, if you check the label on something that’s sweetened with these, it likely warns of the laxative effect that may occur from more than a single serving of that item. Examples of items that include these are Russell Stover Sugar Free candies, Sugar Free Werthers, Jolly Ranchers, Peppermints, and Gummy Candies. TL;DR, these things are worse than sugar, because they’re laxatives.
The sweeteners that I recommend for keto are erythritol, xylitol (but keep it away from pets!), monk fruit, and stevia. These all have low-to-zero glycemic impact and taste great. Just make sure to look up the conversions before-hand, because they do not measure 1:1 with sugar on their own. Usually, manufactures will issue a blend of several of these to make the volume 1:1 with sugar. These will not cause the laxative effect of maltitol and isomalt. The sweetener I’m testing for this article is one of those blends.
SugarLike No Calorie Keto Sweetener
SugarLike is a non-GMO, Sugar-Free, 0 net carb sweetener that’s distributed by NutraEx Foods in Canada. It’s made from Erythritol and Monk Fruit Extract ONLY. The reason this is important to note is because the nutrition facts on the bag don’t include sugar alcohols, which means that consumers may not know to subtract them from total carbs. Erythritol and Monk Fruit are not “digestible” by your body, which means they don’t really count as carbohydrates. So once you subtract the 7g sweetener carbs, there are actually 0 NET carbs in this one. Also, since both Erythritol and Monk Fruit Extract have low-to-zero glycemic impact, they’re perfect for use on the Keto diet.
It did not give me an overpowering “cooling” effect on my tongue like so many erythritol-based sweeteners do. The product also didn’t hurt my mouth, like some other granulated Monk Fruit sweeteners have done in the past. It measured 1:1 like sugar. And since it held up so well in the oven, I’m going to go ahead and say it: this is the best keto sweetener for baking.
I’ve used this sweetener in my personal vanilla cake recipe, smoothies, tea, and coffee. I think that it did a great job of dissolving and found that it didn’t recrystallize when the recipe was refrigerated for later.
Interested in trying my super-versatile vanilla keto cake recipe? Check my YouTube page for the video! It will be posted 1/26. And if you decide to try it, let me know and I’ll give you a shout out!
While I haven’t tested it out yet, I think you could also use this sweetener to make sweet sauces, like BBQ and teriyaki, sweetened keto breads, muffins, cookies, and cheesecakes. Also, since it did a pretty good job of caramelizing in my cake recipe, I think it would be great in an actual caramel sauce, or in a keto creme brulee. If you try any of these out, be sure to let me know! Since my cake recipe only called for 1/4 cup of the sweetener, and I only needed a minimal amount for coffee/tea/smoothies, I still have a good amount of this left.
Interested in trying SugarLike sweetener?
RKF Keto Product Score
WOO we have a winner here! This tasted very very close to sugar. If I had never had a sugar substitute before, I would not have known that this is different. I had my wife try it and she thought it was sugar. No cooling effect.
While it is available on Amazon, it is not available locally. Some people may not invest in online products.
At some point, you’re going to want to use a sweetener for something on keto. I think this is great to have on-hand, but you certainly don’t need it. If you’ve cut all sweeteners out, this won’t be important for you. If you’re like me, and love to bake and keep a stocked pantry always, you’ll want to get a bag to keep on-hand.
This is a little pricier per oz than other sweeteners on the market. I usually find Swerve or Lakanto in stores like TJ Maxx for about $5, but this one is $8 for the same 8oz amount.
Bottom line: 7/10 Recommend
So, what do you guys think? Have you tried this brand yet, or are you planning to order a bag today to give it a test? Let me know in the comments!
Until next time,