When it comes to the foods you have to be willing to give up in the ketogenic diet simple syrup is on the list. It’s one of those foods that you don’t realize you miss until you need it one day.
This condiment is made by boiling sugar and water. It is perfect for sweetening cocktails, coffees, or teas. And is also used in desserts, e.g., in cakes, to maintain moistness between layers.
In this article, let’s find out if keto simple syrup is a thing or look for a safe, simple syrup alternative.
Do you have a particular question about making a keto simple syrup? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Here's what we'll cover:
Can you have simple syrup on keto?
Simple syrup is made by combining equal parts sugar and water and then boiling them together. And eating sugar in the keto diet kicks you out of ketosis. When your insulin levels spike due to consuming sugar, your body will stop producing ketones.
So simple syrup is definitely not keto. Unless, of course, you use a keto sugar-free simple syrup recipe.
How to make a keto-friendly simple syrup?
The best way to make a keto-friendly simple syrup is to use a keto sweetener alternative. Let’s take a look at some of the best alternatives for sugar:
I love cooking with erythritol. Erythritol is a sugar alcohol and has been used as a sugar substitute since the 90s. It tastes and looks like real sugar, but it doesn’t carry the calories that sugar is loaded with. In fact, it has zero calories. Erythritol doesn’t cause a blood sugar spike because we don’t have the enzymes to digest it. It exits the digestive system quickly. It is the perfect replacement for sugar in a simple syrup. (Find my erythritol healthy sugar-free simple syrup at the bottom of this post.)
Monk fruit is another great keto-friendly sweetener that can be used in many keto recipes such as cookies, brownies, and cakes. Monk fruit is natural, completely free of any chemicals, and the perfect sweetener for any health-nuts.
Can you make a simple syrup with stevia?
In short – yes, you can. But should you? This question requires a more nuanced answer. The problem with stevia is that it has quite a few side effects. Anyone that cares for their health does not want this sweetener anywhere near them. Stevia is not the best sweetener for keto because most stevia products on the market are made using GMO plants. They are refined with chemicals that are not removed from the final product.
There are other options for healthy, simple syrups that can be used to indulge your sweet tooth.
Let’s take a look.
Best keto simple syrup recipe
Finding the perfect simple syrup recipe that is keto-friendly has been my quest since I went keto. I’m pleased to report that I have finally come up with a vegan keto recipe for a no sugar syrup that can be used to bake or make a fantastic cocktail.
I call it the “erythritol simple syrup.” It’s a great healthy simple syrup replacement and works just as well as the real deal. Scroll down to the end of the article for the full reicpe.
How to keep erythritol from crystallizing?
If you have used erythritol before, then you know that it tends to crystallize after it cools down. This means that your brownies might have a bit of a crunch to their texture. Worry not, because I figured out a way to keep your erythritol from crystallizing.
First of all, make sure to use the powdered form of erythritol when baking. Secondly, combine a ¼ teaspoon of Xanthan gum to the prepared simple syrup. Xanthan gum is works as a carb thickener and stops erythritol from crystallizing.
Erythritol simple syrup
Thanks for the graphics: Canva.com
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