Over 40 Keto Monk Fruit-Sweetened Recipes | Real Balanced (2024)

FAQs

How much monk fruit sugar can you have on keto? ›

One teaspoon of monk fruit sweetener has only 0.4 grams of carbohydrates. It would take up to 80 teaspoons of monk fruit sweetener just to consume 30 grams of carbs (a common daily allotment on keto).

People have used monk fruit for centuries in China, but the Food and Drug Administration (FDA) only generally recognized it as safe in 2010. A monk fruit sweetener has no calories or carbs , so it will not raise a person's blood sugar levels. This means it is suitable for those following a keto diet.

A natural sweetener like Sweet Like Sugar blend incorporates erythritol and stevia to provide a clean, sweet taste without the aftertaste associated with many other sugar substitutes. We at GOOD GOOD recommend it as the best tasting sugar substitute for your recipes.

Monk fruit is commonly used as a substitution for sugar in confections, soups, sauces and beverages. But because it is much sweeter than sugar, a 1-to-1 substitution may be too sweet. Experiment in the kitchen and find the ratio that fits your needs. Consider starting with 1/3 cup monk fruit sugar for 1 cup sugar.

And some artificial sweeteners like Equal and Splenda are controversial. In the case of monk fruit sweeteners, there are no known side effects. The Food and Drug Administration has deemed monk fruit “generally recognized as safe (GRAS)” for everyone, including pregnant women and children.

They are low in carbohydrates and have minimal impact on blood sugar levels, making them suitable alternatives to sugar. Whether you prefer monk fruit or stevia comes down to personal preference and taste, as they both provide a sweet solution without derailing your keto goals.

Studies have shown that monk fruit can help lower blood pressure, improve cholesterol levels, and reduce fatty liver disease risk factors – all without increasing blood glucose levels like regular sugar does.

Though stevia was initially banned in the U.S. because some studies suggested it may be linked to cancer, it's no longer prohibited. In fact, in 2008, stevia was granted GRAS status by the FDA - which stands for "Generally Recognized As Safe."

In addition to increasing your risk of heart attack and stroke, erythritol can cause mild to severe digestive issues if you consume large amounts of it. That includes bloating, cramping, excess gas, and diarrhea.

Stevia is the most healthy sweetener, renowned for its potent sweetness, and derived naturally from the Stevia rebaudiana plant. Through our practical knowledge, our vanilla stevia drops are a favorite among keto enthusiasts due to its zero-calorie content and minimal impact on blood glucose levels.

Is allulose or monk fruit better? ›

Monk fruit is calorie-free. Allulose contains 0.2-0.4 calories per gram; however, since allulose has about 70% of the sweetness of table sugar, you need more allulose to achieve the same level of sweetness as sugar. Monk fruit wins the calorie game with fewer calories (zero calories, to be exact).

You can drink zero-calorie sodas while on keto. These include Diet co*ke, co*ke Zero, Diet Pepsi, and other no-carb options. You can even make homemade soda with carbonated water, fresh fruits, and plant-based sugar additives.

Allulose is banned in Europe and Canada, possible carcinogen.

Whether you need a sugar alternative for your keto or low-carb diet, or simply want a natural sweetener, the Micro Ingredients Organic Pure Monk Fruit Sweetener is the perfect choice. With zero calories and zero carbs, this vegan-friendly sweetener is surprisingly easy to use and generously sized at 4 ounces.

Pure monk fruit is very versatile, but I find it works best in baking. Since it's a powder, if using it in a no-bake recipe (like that that suits liquid stevia), it doesn't incorporate that well. But in baking such as brownies, cookies, bars and cakes, it works as an absolute treat.

In conclusion, sugar can kick you out of ketosis and prevent your body from burning fat for energy. If you're following a ketogenic diet, it's important to limit your intake of sugar and opt for keto-friendly sweeteners. This will help you to reach your weight loss or health goals and maintain optimal health.

Zen Sweet Monkfruit Sweetener (1 tsp) contains 5g total carbs, 1g net carbs, 0g fat, 0g protein, and 2 calories.

When it comes to choosing a Keto-friendly sweetener, it's best to stick with stevia or monk fruit for the most part. With zero net carbs and little to no effects on blood sugar, these sweeteners are ideal for satisfying sugar cravings with minimal, if any, known side effects.

Both sweeteners are highly recommended as safe, natural alternatives to sugar as sweeteners. Neither raise your glycemic index and are therefore keto-approved and recommended for diabetics. Whether you choose monk fruit or erythritol is mostly a matter of personal preference.