Sugar Free Sweeteners

Sugar Free Sweeteners

There are many sugar free sweeteners but I am only going to talk about the ones that I use.  When I am looking for a sugar substitute I look for something that it natural, will not spike blood sugar levels, and is also cost effective.

Lakanto Monkruit Sweetener

This one is my favorite.  It has the closest taste to organic cane sugar.  This sweetener measures 1:1 with regular sugar, meaning you would use the same measurement when cooking.  Monk fruit also called lo han guo is extracted from the seeds and skin of a fruit grown in Southeast Asia.  Monkfruit is 100 - 300 times sweeter than sugar (check your concentration...we will talk about that in a minute) so to give this sweetener the bulk to be a 1:1 substitute it is added to Erythritol.  This blend is not very economical though, it runs about $1 an ounce.  Find it on amazon here. This blend does contain 4g of carbs per teaspoon, but as the carbs come from sugar alcohols which our bodies can't digest, they don't affect blood sugar levels.

Lankanto Liquid Monkfruit Sweetener

This is a very concentrated liquid so only a couple of drops will get the job done.  It is easy to travel with and can be mixed into hot or cold beverages which is also convenient.  This is great for using where your recipe doesn't require the bulk of "sugar".  This option is also more economical.  Find it here on amazon

Lankanto Pure Monkfruit Extract

As I stated above, monk fruit is highly concentrated.  This brand sells 30% Mogrosides and 50% Mogrosides.  The 30% is 150 times sweeter than sugar while the 50% is 300 times sweeter than sugar.  I chose to use the 30% for ease of measuring.  I have also tried other brands of monk fruit extract and I believe the Lankanto brand to be of higher quality.  With 1/2 teaspoon being the equivalent of 1 1/2 cups sugar, a little of this goes a long way and it is very reasonably priced.  Find it on amazon here

Erythritol Granules by Anthony

Erythritol is made from sugar alcohols.  It is a zero calorie low glycemic sweetener.  It does contain 4 carbs per teaspoon but these aren't counted as they aren't digested.  I am very sensitive so smell and I do think this has a faint acetone smell when you first open the bag.  Some people do also report a cooling sensation (like menthol) after ingesting.  I have found that both of these issues can be resolved with a quick whirl in a blender.  This breaks up the crystals and there is no longer a smell or aftertaste (in my opinion anyway).  Erythritol is only 70% as sweet as sugar, so that is something to be considered as well.  Find it on amazon here

Pure Stevia by KAL

Like monk fruit, stevia is much sweeter than sugar (100 - 200X).  Stevia is an herb and is extracted from a plant that looks very similar to mint.  Stevia is zero calories and does not affect blood sugar but it does often have a bitter aftertaste.  This can be avoided by blending it with another low glycemic sweetener (monk fruit, erythritol...).  Stevia is easier to find than monk fruit and usually more economical.  When looking at stevia blends be sure that they are blending with a quality sweetener.  Find it on amazon here

Whole Earth Sweetener

This is a blend of Erythritol, Fructose (which is somewhat questionable), Chicory Root Fiber, Stevia Leaf Extract, and Monk Fruit Extract.  They are convenient for travel.  It is zero calorie and 2g carbs though it does not say how many are from erythritol.  Because the stevia is blended with other sweeteners it does not have a bitter aftertaste.   Find it here on Amazon

Caramel Stevia by Vitacost

This is a blend of stevia extract, water, vegetable glycerine and natural caramel flavor.  If you find natural flavoring to be questionable, this isn't the product for you.  I like to blend this in my bulletproof coffee with some of my own blended sweetener (recipe below) and it gives me a caramel latte taste.  If you don't mix this with another sweetener it does have a bitter aftertaste though.  This is very economical.  I have had it for over 2 years and I still have half a bottle.  I also appreciate that it comes in a glass bottle with a dropper.  5 - 10 drops is all you need for a sweet latte.  Find it on Vitacost here

Making Your Own Sweetener Blend

1:1 Sugar Substitute

You can use either stevia or monk fruit (or a combination) for this sweetener.  It tastes very much like regular sugar.  The measurements will depend on your concentration but for the products that I have I use 4 cups erythritol and 1/2 teaspoon monk fruit (or 4 teaspoons stevia).

Add the ingredients to a blender, stir to incorporate and then blend on low just long enough to make the crystals a little smaller.  It should resemble table sugar.

Store in an airtight container and use as you would regular sugar.

Powdered or Confectioners Sweetener

In any quantity you wish, place the sweetener blend in a blender and process on high until powdered and fluffy.  Store in an airtight container.

Brown Sugar Substitute

In a mixer (not a blender) or by hand combine 2 cups sweetener blend with 1 teaspoon organic unsulphured blackstrap molasses.  It will be difficult to mix in but it eventually will.  Store in an airtight container. 

Blackstrap molasses does contain 20 calories and 4.7 carbs per teaspoon (which is pretty negligible once combined with the sweetener blend) but it does also contain significant amounts of calcium, vitamin B6, magnesium, iron, and zinc.

Vanilla "Sugar"

I love giving the sugar version of this for Christmas gifts and people love receiving it.  It gives a really special taste to coffee or sprinkled on top of baked goods.

Mix together 1 cup sweetener blend and 1/2 teaspoon organic vanilla powder.