Low Carb Sweeteners

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General Information

• The Ultimate Guide to Keto Sweeteners @ alldayidreamaboutfood.com (01/24)

• A Controlled Trial Contrasting the Effects of 4 Low-calorie Sweeteners and Sucrose on Body Weight @ nih.gov (08/22)
  • Sucrose, aspartame, saccharin, sucralose, and rebaudioside A were tested
  • Sucrose and saccharin consumption led to increased body weight
  • There was no significant change in body weight with consumption of the other LCS
  • Sucralose caused a loss in body weight
  • Energy intake decreased with sucralose consumption
  • Ingestive frequency was lower for sucralose than for saccharin

• Hidden Carb Calculator @ lowcarb.ca (01/19)

• What Are Sugar Alcohols? @ verywellfit.com (01/19)
  Comparison of Sugar and Sugar Alcohols
  

  Ingredient	Sweetness	GI	Cal/g
  Sucrose(sugar)	100%	60	4
  Maltitol Syrup	75%	52	3
  Hydrogenated Starch Hydrolysate	33%	39	2.8
  Maltitol	75%	36	2.7
  Xylitol	100%	13	2.5
  Isomalt	55%	9	2.1
  Sorbitol	60%	9	2.5
  Lactitol	35%	6	2
  Mannitol	60%	0	1.5
  Erythritol	70%	0	0.2

• Absorption of sugar alcohols from the human small intestine, and energy values
  (HSH = hydrogenated starch hydrolysate)

  Compound	% Absorbed	Energy (kcal/gm)
  D-tagalose	-	1.5
  Erythritol	-	0.2
  HSH	-	3.0 or 3.2
  Inulin	-	1.6
  Isomalt	50-60%	2.0
  Lactitol	0%	2.0
  Maltitol	50-75%	2.1 or 3.0
  Mannitol	50%	1.6
  Oligosaccharides	-	1.6
  Polydextrose	-	1.1
  Resistant Starch	-	3.0
  Trehalose	-	4.0
  Sorbitol	50-79%	2.6
  Xylitol	50%	2.4 or 3.0

• Glycemic Index (per 2 tsp of sugar)

  0	Inulin	48-53	Maltinol syrup
  0	SteviaPlus	54	Maple Syrup
  0	Erythritol	55	Blackstrap Molasses
  0	Mannitol	59	Table Sugar
  5	Polydextrose	62	Honey (32-87)
  6	Lactitol	68	White Sugar
  7-13	Xylitol	70	Sugar
  9	Isomalt	80	Splenda packets (original)
  9	Sorbitol	80	Equal packets
  15	Agave Nectar (11-19)	80	Sweet'N Low packets
  19	Fructose (12-25)	80	Most Stevia brands
  36	Maltinol	100	Dextrose
  39	HSH	100	High Fructose Corn Syrup
  42	Barley Malt Syrup	100	Glucose (85-111)
  46	Lactose	105	Maltodextrin

• How Sugar Substitutes Stack Up (in baking cakes) @ nationalgeographic.com (01/19)

• Net Carbs (Maltitol) (01/19)

• Sugar Alcohols @ diabetes.ca (PDF)
  • Absorption of sugar alcohols from the human small intestine, and energy values
    (HSH = hydrogenated starch hydrolysate)
  • Plasma glucose control
    • Sorbitol, lactitol and xylitol does not raise plasma glucose
    • In normal people, chocolate sweetened with maltitol elicited
      the same plasma glucose response as chocolate sweetened with sucrose

• Agave Nectar (Syrup)
  • Agave Nectar, the High Fructose Health Food Fraud @ naturalnews.com (01/19)

  • Mexican Sugar Substitute Makes It to UK Shelves (2006) (01/19)
    • Agave syrup is 25 per cent sweeter than normal table sugar.
    • While sugar has a GI of 68, the Agave syrup comes in at somewhere between 11 and 19.

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Freezing Point Depression (Ice Cream)

• Chart from IDFA Meeting in 2005
  
    Xylitol                      100%                2.4             - - - - -                - - - - -                      2.2

• "Bulking Agends and Fat Substitutes" (book)
  • Removal of conventional sweeteners from ice cream increases the freezing point
  • Xylitol will produce a softer product at the same temperature
  • Carrageenan or guar will replace either fat or sucrose in frozen dairy desserts
  • Polydextrose
    • Can replace sugar or fat
    • Will depress the freezing point
    • Will contribute creaminess and smoothness to the mouthfeel
    • Aids in the dispersion of cocoa and starch
  • Gelatin was used in the ice cream industry as a stabilizer, but has been replaced by
    polysaccharides to reduce the cost. Gelatin forms a weak gel that melts readily in the mouth
    giving no impression of gumminess.
  • Guar gum dissolves readily in cold water. It produces highly viscous and thisotropic mixes
    at low concentrations (within about 2 hours).
  • Locust (carob) bean gum needs a high temperture to fully disperse and hydrate
  • Xanthan gum is used in salad dressings, but not used frequently in ice cream
  • Egg or egg yolk was used as an emulsifier

• Ice Cream Dream, Ingredients & Additives
  • Erythritol
    • Produces a high degree of freezing-point depression
    • Has a high laxation threshold
    • A 3.5% erythritol solution will cause the same freezing-point depression as a
      10% sucrose solution.
  • Glycerine
    • Strong freezing-point depression effect
    • Has a laxative effect
    • Potential to alter the flavor of the ice cream

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Conversion Factors

• Pinch (cooking) @ wikipedia.org (01/19)
  • Dash = 1/8 teaspoon
  • Pinch = 1/16 teaspoon
  • Smidgen = 1/32 teaspoon
  • Historically, the "pinch" was defined as 1/8 teaspoon in some cookbooks

• Sources for measuring spoons
  • Norpro 3080 Mini Stinless Steel Measuring Spoons (tad, dash, pinch, smidgen and drop; $7.23) @ amazon.com (01/19)
    • DRY CONVERSION:
    • TAD = 1/4 tsp = 530 milligrams
    • DASH = 1/8 tsp = 264 milligrams
    • PINCH = 1/16 tsp = 132 milligrams
    • SMIDGEN = 1/32 tsp = 66 milligrams
    • DROP = 1/64 tsp = 33 milligrams (appears to be the same size as the Stevia "scoop")

• Converting liquid measurements to drops
  • Teaspoon to Drop @ conversion-metric.org (01/19)
    • 1 tsp = 76 drops
    • 1/4 tsp = 19 drops
    • 1/32 tsp = 2.375 drops
    • 1/64 tsp = 1.1875 drops

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Dilution Factors (based on relative sweetness)

• Ace K is 200 times sweeter than sugar
  • (1 1/2 tbsp Ace K powder * 200 sugar/Ace K) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
  • = 0.33 tbsp sugar / 1 drop solution
  • = 1 tsp sugar / 1 drop solution
  • OR
  • (3 tbsp Ace K powder * 200 sugar/Ace K) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
  • = 0.65 tbsp sugar / 1 drop solution
  • = 2 tsp sugar / 1 drop solution
  • OR
  • For a weaker solution
    • (1.125 tsp Ace K powder * 200 sugar/Ace K) / (2 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
    • = 1/2 tsp sugar / 1 drop solution
    • OR
    • (2.25 tsp Ace K powder * 200 sugar/Ace K) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
    • = 1/2 tsp sugar / 1 drop solution

• IF Stevia is 300 times sweeter than sugar
  • (1 tbsp stevia powder * 300 sugar/stevia) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
  • = 0.33 tbsp sugar / 1 drop solution
  • = 1 tsp sugar / 1 drop solution
  • OR
  • (2 tbsp stevia powder * 300 sugar/stevia) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
  • = 0.65 tbsp sugar / 1 drop solution
  • = 2 tsp sugar / 1 drop solution

• Sucralose is 600 times sweeter than sugar (Splenda packet is equivalent to 2 tsp sugar)
  • (1/2 tbsp sucralose powder * 600 sugar/sucralose) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
  • = 0.33 tbsp sugar / 1 drop solution
  • = 1 tsp sugar / 1 drop solution
  • OR
  • For a "standard" solution (1 drop is equal to 1 Splenda packet)
  • (1 tbsp sucralose powder * 600 sugar/sucralose) / (4 tbsp water * 3 tsp/tbsp * 76 drops/tsp)
  • = 0.65 tbsp sugar / 1 drop solution
  • = 2 tsp sugar / 1 drop solution

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A Cup of "Sugar" (Mixtures which can "mimic" Sugar)

• Assumptions to be used in the calculations
  • Erythritol crystals are 70% as sweet as sugar
  • Erythritol powder is 35% as sweet as sugar, and has twice the volume as the Erythritol crystals
  • Ace K is 200 times sweeter than sugar
  • NOW Foods Better Stevia is 24 times sweeter than sugar (not 200 or 300 as normally assumed for stevia)
  • Sucralose powder is 600 times sweeter than sugar

• Using only NOW Foods Better Stevia
  • NOW Foods BetterStevia Sweetener Equivalency Chart (01/19)
    • 1 tsp Better Stevia = 1/2 cup sugar (only 24 times sweeter than sugar)
    • 2 tsp Better Stevia = 1 cup sugar
  • Notes
    • Actual usage in cooking can be quite different
    • Cooking rule: 1 tsp stevia powder = 32 tsp sugar = 2/3 cup sugar
    • In making Kool-Aid gummies, use 1 tsp NOW Foods Better Stevia powder to replace 1 cup sugar
  • 1 cup of sugar = 2 tsp NOW Foods Better Stevia (only 24 times sweeter)

• A Cup of "Truvia" (Erythritol Crystals and NOW Foods Better Stevia)
  • 1 cup sugar = (1 cup erythritol) + (5/8 tsp stevia)
  • 1 cup sugar = (1 cup E crystals * 0.70)*(48 tsp/1 cup) + (5/8 tsp stevia * 24)
  • 1 cup sugar = (33.6 tsp from E crystals) + (15.0 tsp from stevia)
  • 1 cup sugar = 48.6 tsp sweetness

• A Cup of "bulk Splenda" (Erythritol Crystals and Sucralose)
  • 1 cup "Splenda" = (1 cup erythritol) + (1/32 tsp sucralose)
  • 1 cup "Splenda" = (1 cup E crystals * 0.70)*(48 tsp/1 cup) + (1/32 tsp sucralose * 600)
  • 1 cup "Splenda" = (33.6 tsp from E crystals) + (18.75 tsp from sucralose)
  • 1 cup "Splenda" = 52.35 tsp sweetness = 1.09 cups sweetness

• Erythritol, Stevia, and Sucralose
  • sweetness = 1 cup erythritol + 1 tsp stevia powder + 1/16 tsp sucralose powder
  • sweetness = (1 cup E crystals * 0.70)*(48 tsp/cup) + (1 tsp stevia * 24) + (1/16 tsp sucralose * 600)
  • sweetness = (33.6 tsp from E crystals) + (24.0 tsp from stevia) + (37.5 tsp from sucralose)
  • sweetness = 95.1 tsp = 2 cups of sweetness in 1 cup of volume
  • Therefore, 1 tsp of the mixture = sweetness of 2 tsp of sugar

• Erythritol, Ace K, and Sucralose
  • sweetness = (1 cup erythritol) + (1/8 tsp Ace K) + (1/16 tsp sucralose)
  • sweetness = (1 cup E crystals * 0.70)*(48 tsp/cup) + (1/8 tsp Ace K * 200) + (1/16 tsp sucralose * 600)
  • sweetness = (33.6 tsp from E crystals) + (25.0 tsp from Ace K) + (37.5 tsp from sucralose)
  • sweetness = 96.1 tsp sweetness
  • Therefore, 1 tsp of the mixture = 2 tsp of sugar

• Erythritol, Ace K, Stevia, and Sucralose
  • sweetness = 1 cup erythritol + 1/16 tsp Ace K + 1/2 tsp stevia + 1/16 tsp sucralose powder
  • sweetness = (1 cup E crystals * 0.70)*(48 tsp/cup) + (1/16 tsp Ace K * 200) + (1/2 tsp stevia * 24) + (1/16 tsp sucralose * 600)
  • sweetness = (33.6 tsp from E crystals) + (12.5 tsp from Ace K) + (12.0 tsp from stevia) + (37.5 tsp from sucralose)
  • sweetness = 95.6 tsp = 2 cups of sweetness in 1 cup of volume
  • Therefore, 1 tsp of the mixture = sweetness of 2 tsp of sugar
  • To prevent a bitter aftertaste, Ace K should not contribute more than 15-20% of the overall sweetness
  • In this "recipe", Ace K contributes 13% of the overall sweetness, and only 33% of that provided by the sucralose

• Highly Concentrated Set of Sweeteners
  • sweetness = 6 tsp erythritol + 1/32 tsp Ace K + 3/8 tsp stevia + 1/32 tsp sucralose powder
  • sweetness = (6 tsp E crystals * 0.70) + (1/32 tsp Ace K * 200) + (3/8 tsp stevia * 24) + (1/32 tsp sucralose * 600)
  • sweetness = (4.2 tsp from E crystals) + (6.25 tsp from Ace K) + (9.0 tsp from stevia) + (18.75 tsp from sucralose)
  • sweetness = 38.2 tsp sweetness in 6.4375 tsp of volume
  • Therefore, 1 tsp of the mixture = 5.93 tsp of sugar = 2 tbsp of sugar
  • If we ground the mixture, 1 tsp of the powder = 1 tbsp of sugar

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Synergy (Using Multiple Sweeteners)

• Results of tests made with "liquid" sweeteners
  • In a small amount of water:
    • 1 drop of liquid sucralose = 2 tsp sugar
    • 1 drop of liquid Ace K = 1/2 tsp sugar
    • I used 1 drop of each solution; the flavor was good and there wasn't any bitter
      aftertaste
    • In this test, the Ace K contributes 20% of the sweetening effect

• Ace K and Splenda @ forum.lowcarber.org (01/19)
  • It works best when no more than about 15% of the sweetening equivalent is ace k,
    and the rest Splenda

• Baking with Erythritol and Stevia @ lowcarbfriends.com
  • I use 1/4 to 1/3 of the amount of erythritol called for
  • Then add 1 tbsp blackstap molasses and enough stevia to make the batter TOO sweet
  • Making the batter TOO sweet is the key to working with stevia
  • Since stevia breaks down somewhat under heat, a "too sweet" batter yields a "just right" cookie
  • Products like not/Sugar, not/Starch, other gums, polyD retard the recrystallization
    and help eliminate the cooling effect of erythritol
  • To retard the cooling effects of erythritol, add "Not Sugar" in the following ratios
    • 1:8 (2 tbsp per cup of powdered erythritol)
    • 1:4 (4 tbsp per cup of granular erythritol)

• Diluting Pure Sucralose @ lowcarbfriends.com
  • To make substitute for 1 cup sugar:
  • 1 Cup Erythritol
  • 1/8 teaspoon Stevia
  • 1/16 teaspoon powdered Sucalose

• "Optimising Sweet Taste in Foods" @ books.google.com (01/19)
  • Xylitol has significant sweetness synergism with other polyols
  • Erythritol to Ace K blends of 85-15, 95-5, and 99-1 ratios were significantly sweeter
    than the expected sweetness
  • Polyols were found compatible with Ace K
  • Ace K to xylitol blend of 1 to 100 was a good combination

• Post-Synergy Sugar Replacement (for 1 cup sugar) @ lowcarbfriends.com
  • Liquid Splenda to replace 1/2 cup sugar
  • 1/4 cup Erythritol
  • 1 pkt (2 tsp) Sweet One (Ace K)

• Donna's Shuga~Blend @ lowcarbfriends.com
  • 2 lb. Xylitol (made from hardwood, NOT corn cobs-google to find it)
  • 4 lb. Erythritol (Eridex granular from Honeyville Grain)
  • 4 lb. Diabetisweet (regular NOT brown)
  • 4 TB LoHan Sweet (by Jarrow Formulas) -OR- SlimSweet (by TriMedica)
  • 2 TB Stevia+ (by Wisdom Herbs)

• Help for Cookies @ lowcarbfriends.com
  • When you add glycerin, the cooling effect of Erythritol is not as noticeable
  • Gum blends can also offset the cooling effects of Erythritol

• Post-Synergy Sugar Replacement (for 1 cup sugar) @ lowcarbfriends.com
  • Liquid Splenda to replace 1/2 cup sugar (or 1/2 cup granular Splenda)
  • 1/4 cup Erythritol
  • 1 pkt (2 tsp) Sweet One (Ace K)

• Replicating Shurgr @ lowcarbfriends.com (good information)
  • For 1 cup sugar, use:
  • 1/3 cup splenda equivalent
  • 1/3 cup erythritol
  • 1 packet Sweet One Ace K (2 tsp equivalent)
  • 2/3 cup polyd

• Splenda and Baking @ lowcarbfriends.com
  • Try 3/4 Splenda to 1/4 erythritol

• Sweetener Conversion Calculator @ drjacobkeyzernd.com
  • 1 cup sugar = 1/8 cup stevia concentrate = 2 tbsp
  • 2 cup sugar = 3/8 cup stevia concentrate = 6 tbsp

• Sweetener Synergy @ lowcarbfriends.com
  • For 1 Cup Sugar equivalent:
  • 1/2 cup + 2 tbsp Splenda equivalent (liquid or granular)
  • 1 packet Stevia Plus (filler is inulin)
  • 1 packet Sweet One Ace K (contains dextrose, cream of tartar, and natural flavors)

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Additives

• FiberSol-2 (aka Clearly Fiber)
  • Information
    • FiberSol-2 is digestion-resistant Maltodextrin

    • 2 tsp of FiberSol 2 is 5.85 grams

    • FiberSol-2 @ fibersol.com (01/19)

  • Sources
    • FiberSol-2
      • FiberSol-2 (12 oz; $16.99 + free shipping) @ amazon.com (01/19)

    • Clearly Fiber
      • FoodScience of Vermont Clearly Fiber (176 g (~6.2 oz); $15.05 + $6.99 shipping) @ amazon.com (01/19)
      • FoodScience of Vermont Clearly Fiber (176 g (~6.2 oz); $10.00) @ vitacost.com (01/19)

• Dextrin and Maltodextrin
  • Dextrin @ wikipedia.org (01/19)
    Maltodextrin is a polysaccharide that is used as a food additive. It is produced from
    starch. Maltodextrin is easily digestible, being absorbed as rapidly as glucose, and
    might either be moderately sweet or might have hardly any flavor at all.

  • Agave Nectar, the high Fructose health Food Fraud @ naturalnews.com
    • Maltodextrin is a by-product of the production of High Fructose Corn Syrup.
    • Refined maltodextrin is converted to blood glucose even faster than refined sucrose.
    • "Many people think that adult-onset diabetes and cardiovascular disease are natural
      diseases of aging; we believe they are natural diseases of poor nutrition."

• Soluable Corn Fiber and Resistance Starch
  • The Glycemic Response of soluable corn fiber is approximately 1/3 that of readily digestible
    carbohydrates such as dextrose or maltodextrin.
  • The Glycemic Response of resistant starch is approximately 10% that of readily digestible
    carbohydrates such as dextrose or maltodextrin.

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Ace K

• General Information
  • Ace K in "Alternative Sweeteners, Third Edition" @ books.google.com (01/19)
    • Ace K is a white, crystalline powder
    • Ace K is 200 times sweeter than a 3% sucrose solution
    • Ace K seems to be sweeter in an acid solution
    • The sweet taste is perceived quickly and without unpleasant delay
    • The sweet taste is not lingering
    • In high concentrations of Ace K, a bitter taste can sometimes be detected
    • Ace K exhibits synergism with other sweeteners, including sucralose
    • The lingering sweetness of sucralose was substantially reduced when blended with Ace K
    • Suitable blend mixtures are 1 part Ace K to 100 parts of xylitol
    • Ace K is not metabolized by the human body, and is excreted completely
    • Ace K can be used in baking

  • Ace K @ elmhurst.edu (01/19)
    • It has a synergistic effect to enhance and sustain the sweet taste of foods and beverages
    • It is heat stable so it can be used in baked products
    • It does not provide calories since the body does not metabolize it
    • Ace K is found in chewing gum, desserts, alcoholic beverages, syrups, candies,
      sauces, and yogurt
    • It is found in Hershey's Lite Syrup and Fat Free Dutch Chocolate Hot Cocoa,
      Trident gum and sugar free Jell-O

  • Ace K @ wikipedia.org (01/19)
    • Acesulfame K is 200 times sweeter than sucrose, and 1/3 as sweet as sucralose
    • Like saccharin, it has a slightly bitter aftertaste, especially at high concentrations
    • Acesulfame K is often blended with other sweeteners (usually sucralose or aspartame)
    • Acesulfame K is stable under heat
    • It is also used as a sweetener in protein shakes
    • Commonly used to sweeten Diet Sodas and Drink Mixes

  • Ace K @ caloriecontrol.org
    • Acesulfame K has a clean, quickly perceptible, sweet taste that does not linger or
      leave an aftertaste
    • Acesulfame K is not metabolized by the body and is excreted unchanged
    • The sweet taste of acesulfame K remains unchanged during baking
    • Studies have shown that acesulfame K has no effect on serum glucose, cholesterol, or
      triglycerides

  • Ace K @ pforlife.com (source for Ace K) (01/19)
    • Ace K is sodium free, pH stable, and 200 times sweeter than sugar

  • Ace K Toxicity Information Center (01/19)
    • Acesulfame K is sold commercially as Sunette or Sweet One

• Measuring Information
  • Ace K @ pforlife.com (01/19)
    • Ace K is 200 times sweeter than sugar
    • 1 serving of Ace K = 44 mg = sweetness of 2 tsp of sugar
    • 1 level tsp of Ace K weighs approximately 4.4 gm
    • 1 lb of Ace K has 10,308 servings

• Liquid Ace K
  • "Acesulfame-k" by D. Mayer @ books.google.com (01/19)
    • Ace K is often blended with sugar alcohols
    • Due to its good solubility, the necessary high concentrations can easily be achieved
    • Normally such solutions should be buffered to a slightly acidic pH (citric buffers)

• Sources
  • Ace K (1 lb; $16.99 + free shipping) @ amazon.com (01/19)

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Allulose (D-piscose)

• Link to Allulose webpage

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Brown Sugar

• Keto Brown Sugar @ thebigmansworld.com (04/24)
  • Ingredients
    • 1/2 cup allulose
    • 1/2 cup erythritol
    • 1 tbsp molasses
  • Instructions
    • In the mixing bowl of a stand mixer, add your allulose and erythritol
    • Drizzle the molasses over the top
    • Turn the mixer on low speed, before gradually moving up to high speed
    • Continue mixing until no clumps of molasses remain and the texture is fluffy
    • Transfer the sugar into a sealable container or glass jar
  • Notes
    • Use 1 tbsp molasses for light brown sugar (1 net carb per tbsp)
    • Use 2 tbsp molasses for dark brown sugar (2 net carbs per tbsp)
    • This can be stored in a sealed container for at least 6 months
    • This can be stored in the freezer as well
    • If you use ONLY allulose, the molasses will dissolve it in time

• Keto Maple Syrup @ thebigmansworld.com (04/24)
  • Ingredients
    • 2 cups water divided
    • 1 teaspoon xanthan gum
    • 2/3 cup granulated sweetener of choice * See notes
    • 1/4 teaspoon salt
    • 1 tablespoon maple extract
    • 1 teaspoon butter extract or vanilla extract
  • Instructions
    • In a small mixing bowl, whisk together 1/4 cup of the water along with the xanthan gum
    • Let it sit for several minutes to thicken
    • In a small saucepan, add the rest of the water, salt, and granulated sweetener
    • On low heat, bring it to a simmer
    • Once simmering, remove from the heat
    • Add the xanthan gum mixed water and whisk into the warm liquid
    • Add the flavor extracts until combined
    • Let the syrup cool completely and it will continue to thicken
  • Notes
    • Monk fruit sweetener, erythritol, or keto brown sugar can be used
    • He used the keto brown sugar, hence the gorgeous amber color

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Erythritol

• New Information
  • Chronic Low-Calorie Sweetener Use and Risk of Abdominal Obesity among Older Adults @ nih.gov (08/22)
    • Low-calorie sweetener users had 0.80 kg/m2 higher body mass index, 2.6 cm larger
      waist circumference, and 53% higher incidence of abdominal obesity than low-calorie
      sweetener non-users.

  • Erythritol is Associated with Adiposity Gain in Young Adults @ nih.gov (08/22)
    • Participants with incident central adiposity gain had statistically
      significantly higher blood erythritol

  • Mammalian Metabolism of Erythritol: a Predictive Biomarket of Metabolic Dysfunction @ nih.gov (08/22)
    • Elevated serum erythritol predicts future central adiposity gain and type 2
      diabetes mellitus in healthy adults.
    • Erythritol is a newly recognized human metabolic product of glucose
    • Dietary erythritol can be metabolized to erythrose or erythronate in humans
      before excretion
    • New insights into dietary erythritol metabolism also highlight the need to
      evaluate the effects of long-term erythritol consumption

  • Obesity: Sweetener Associated with Increased Adiposity in Young Adults @ nih.gov (08/22)

• Old Information
  • Erythritol @ wikipedia.org (01/19)
    • It does not affect blood sugar
    • It has a caloric value of 0.2 calories/gram (95% less than sugar)
    • It is absorbed in the small intestine, and excreted unchanged in the urine

  • Erythritol has a Glycemic Index of Zero (01/19)

  • Erythritol is stable to 320 deg F

• Crystals vs Powdered Erythritol
  • Crystals vs Powdered @ lowcarbfriends.com
    • You need a little less than twice as much powdered as crystal (by volume, same weight)

  • Difference Between Granular and Powdered Erythritol @ lowcarbfriends.com
    • The general math when subbing granular erythritol is measure for measure it is 70%
      as sweet as sugar
    • If you are subbing powered erythritol it drops to 35% to 40% as sweet as sugar

  • Making You Own Powdered Erythritol @ lowcarbfriends.com
    • I buy granular and powder my own
    • It doesn't measure the same, so you have to see what your grinder does
    • Mine changes 1/4 cup granular to 1/3 cup powdered

  • Powdered Erythritol vs Granulated @ lowcarbfriends.com
    • Using granular E for cooking or making candy seems to recrystallize, and you will
      have crunchy bits in your candy or fudge
    • Grandular E is good for texture if you need it or if diluting in liquids
    • Grandular E also works fine in baked good like cookies that have a more cake-like texture
    • If you powder it in bullet blender or grinder, you can use it to make frosting or a
      smoother chocolate candy

  • Melting Erythritol in the Microwave @ lowcarbfriends.com
    • You can melt it first, either in the microwave or on the stovetop; it takes only a
      few minutes either way
    • I use it this way in all my candy/protein bar recipes and in some baked goods if I
      am looking for a particular texture
    • Powder the Erythritol
    • Add coconut oil and powdered E to a pan, and melt on the stovetop or microwave

• Recipes Using Erythritol
  • How to Use Xylitol and Erythritol in Baking @ justapinch.com (01/19)
    • Xylitol and Erythritol don't caramelize when used in baking so your baked goods may
      feel dryer then normal
    • Add more liquid, lecithin, butter/margarine or even xanthan gum to the recipe to
      maintain moisture
    • Sift the xanthan gum with the xylitol or erythritol prior to adding them to the
      liquid ingredients
    • Solid chocolates and some recipes that are exposed to the air for long periods of
      time (jams and jellies) will show signs of recrystallizing
    • Replacement for powdered sugar
      • Grind the erythritol in a coffee grinder or blender
      • Add 2 tbsp of starch (cornstarch or arrowroot starch) to 1 cup of powdered sweetener
      • Add a pinch of guar gum
      • Blend everything together
    • Frosting: 2 parts by weight of powder to 1 part shortening or butter
    • Substitute for 1 cup of brown sugar: 1/4 cup molasses and 3/4 cup erythritol

  • Erythritol Hard Candy @ lowcarbfriends.com
    • I was trying to develop a thick erythritol-based liquid that I could use as a
      substitute for honey.
    • The really tough part is being able to do it without the very strong crystallization
      of erythritol getting in the way.
    • Although I didn't have much luck with the honey, I did stumble onto some killer hard
      candy.
    • I brought and kept a ratio of 3:1 erythritol to water to a slow boil in a non-stick
      pan for approx 5 minutes.
    • At that point I added 1/2 tsp of LorAnn's peanut butter favor oil and let the motion
      of the low boil incorporate the flavor thru-out for another 5 minutes.
    • The temperature at this point was 300 degrees and I removed it from the heat.
    • I then poured the ultra hot liquid into cooking oil sprayed mini-muffin pan.
    • What I ended up with was a very smooth, very hard, non-gritty piece of peanut butter
      candy, with no cooling effect.
    • When it had boiled down, what was left filled up 12 mini muffins.
    • - - -
    • My mother used to make awesome hard candy.
    • She would oil an 8" x 8" pan, and pour the cooked to temp candy into it.
    • As it cooled, she used a metal spatula to score it; she did this several times.
    • When cool, she could just tap it on the counter and it would break in to neat 'pillows'.
    • I wonder if you could do this with your cooked candy to make smaller pieces?
    • - - -
    • My sister used to make candy for the holidays.
    • She would pour the hot mixture on a cookie sheet.
    • When it had cooled, she would break it up with a hammer.
    • Then she dusted the pieces with powdered sugar lightly to prevent sticking.
    • - - -
    • When you were talking about retarding the crystalization, I thought about cream of tarter.
    • Someone mentioned that it is reputed to have the same anti-crystalization properties
      in candies as corn syrup does now.
    • The person only used a small amount, say 1/8 tsp, in a recipe.
    • I would also suggest some gum in it, probably guar.
    • - - -
    • You might want to try Xylitol in lieu of erythritol.
    • They use xanthan gum as a thickener in their honey.
    • I suggested guar because it thickens less per volume, and the gum volume might be
      needed to keep the erythritol from crystalizing.
    • The Xylitol might be less finnicky.

  • Licorice Goo Drops @ dardreams.wordpress.com (01/19)
    • Ingredients
      • 1 tablespoon Fiberfit Liquid
      • 1/8 teaspoon anise extract
      • 1/4 cup water
      • 2 teaspoons granular erythritol
      • 1 tablespoon glucomannan powder
      • Extra granular erythritol
    • Instructions
      • Lightly grease a silicone candy mold or mat. Set aside.
      • In a small bowl, whisk together Fiberfit, anise extract, water, and 2 teaspoons erythritol.
      • Whisk in glucomannan powder just until starting to thicken. (Don t overwhisk or it
        will set up too quickly.)
      • Press mixture into molds or shape into small balls on silicone mat.
      • Let sit at room temp for 1/2 hour.
      • Sprinkle extra granular erythritol onto a saucer or plate.
      • Remove the goo drops from the molds, and roll or press each one into the erythritol
        to cover all sides.

Top of Page

Glycerin

• Information
  • Nutritional Information
    • Glycerin @ swansonvitamins.com (1 tsp has 22 calories and 5 carbs) (01/19)

    • Glycerol @ sugar-and-sweetener-guide.com (01/19)
      • Adds texture and bulk
      • Can assist in creating a chewy feel, and in the retention of moisture
      • Is harmless to teeth and "suitable for diabetics"
      • Has a very low glycemic index -- only 5
      • Can be used to lower freezing points

  • Candida-Safe Sweeteners @ forums.prohealth.com (01/19)
    • Glycerin is about 1 1/2 times sweeter than sugar
    • Glycerin has a very faint taste, and gives a slight warming sensation on the tongue
    • In baking, glycerin makes things brown faster

  • Gambling with Glycerine -- Carbohydrate or Not @ biologicnr.com (01/19)
    • Glycerine bolsters the moisture content of a nutritional bar and contributes to
      its sweetness
    • Glycerine will become a factor in the carbohydrate load of your body
    • Glycerine has a calorie potential almost 20% greater than a carbohydrate 4.57
      versus 3.87 calories per gram, respectively
    • Glycerine is a reasonable sweetener to employ if you want to hide the carbohydrate
      level of a protein powder

  • Is Glycerin a Healthy Sweetener @ quickanddirtytips.com (01/19)
    • Is a "polyol", like erythritol
    • Has moisture-attracting properties (keeps food moist)
    • Can produce a laxative effect

  • Glycerol @ wikipedia.org (01/19)
    • Melting point: 64.0 deg F; boiling point: 554 deg F
    • Serves as a humectant, solvent, sweetener, and may help to preserve foods
    • Used as a filler in low-fat foods (cookies)
    • Acts as a thickening agent in liqueurs
    • Is added to icing (frosting) to prevent it setting too hard
    • When used in candy-making, it can add a subtle sweetness, keep candy soft, and help
      improve the texture
    • Add 1 tsp to prevent a cake from being dry
    • Maintains water content in baked goods, candy and fudge and is a natural part of fat
      molecules

  • Glycerin @ wholisticresearch.com
    • One tablespoon of vegetable glycerine is equivalent to about 1/4 cup of sugar
    • I found out that it is best to use glycerin in your baking as it is also a raising agent

  • Market Tricks: Beware of Net Carbs @ phlaunt.com (01/19)
    • Sugar alcohols (maltitol, sorbitol, glycerin) can be metabolized as carbohydrates
    • All sugar alcohols save Erythritol can have a very significant impact on blood sugar
    • Only two sugar alcohols have a GI of zero, according to Livesey's research --
      Effects of glycerin
      • When liver glycogen is full, glycerol is converted to fat
      • When liver glycogen is empty, glycerol is converted to glucose
      • And sometimes it just goes right through without doing anything
    • "Resistant" starch is a misleading label

• Recipes Using Glycerin
  • Breads
    • Tortillas @ classofoods.com (01/19)

  • Condiments
    • BBQ Sauce for the Candida Diet @ geniuskitchen.com (01/19)
      • Approximately 2 tbsp glycerin in 2 cups of sauce

  • Desserts
    • Carob Fudge @ feastie.com
      • 1/2 cup (120 ml) carob powder, sifted
      • 1/4 cup (60 ml) coconut oil (use refined if you don t want the coconut flavor)
      • 2 Tbsp (30 ml) sesame tahini
      • 3 Tbsp (45 ml) smooth natural almond butter
      • pinch fine sea salt
      • 1 tsp (5 ml) pure vanilla extract
      • 10-20 drops plain or vanilla liquid stevia
      • 2 Tbsp (30 ml) vegetable glycerin (food grade only!)

    • Sugar-Free Marshmallows @ dessertswithbenefits.com (can burn the mouth) (01/19)
      • Marshmallows:
        • 1 cup Vegetable Glycerine
        • 1 tsp Vanilla Bean Paste (you can use homemade!)
        • 1 tsp Stevia Extract
        • 1/4 tsp Salt
        • 2 packets Unflavored Knox Gelatin
        • 6 tbsp Water
      • Marshmallow Coating:
        • 1/3 cup Corn Starch (preferably non-GMO)
        • 1/3 cup Powdered Erythritol

    • Sugar-Free Marshmallows @ wholenewmom.com (01/19)
      • 2 tablespoons gelatin
      • 1/2 cup cold water
      • 1 1/2 cup of xylitol (or other sweetener per your dietary needs)
      • 1/2 cup hot water
      • 1/2 cup liquid sweetener (I used vegetable glycerine)
      • 2 teaspoons vanilla extract

  • Homemade Ice Cream
    • Ice Cream Recipes @ lowcarbfriends.com
      • 2 cups Heavy Cream (13.2 carbs)
      • 1 cup Liquid Stevia, DaVinci, Atkins, or Torani Sugar Free Syrup, choice of many
        flavors (0 carbs)
      • 2 cups Sugar equivalent sweetener (1/2 tsp liquid Splenda or Stevia is 0 carbs)
      • 2 tbsp Vegetable Glycerine (0 carbs)
      • 3 tbsp Lecithin Granules (1.5 carbs) [or 3 egg yolks for a custard mix]
      • 1/4 tsp Xanthan Gum (0 carbs)
      • 1/8 tsp Salt (0 carbs)

  • Protein Bars
    • Best Protein Bars @ steviasmart.com
      • Chocolate Bars
        • 1 cup oat flour
        • 1 cup Milk & Egg Protein powder (MLO)
        • 1/2 cup powdered milk
        • 1/2 teaspoon pure stevioside extract
        • 1/2 teaspoon salt
        • 2 ounces unsweetened bakers chocolate
        • 2 tablespoons butter
        • 8 ounces fat free cream cheese (room temperature)
        • 1/2 cup glycerin
        • 1 teaspoon super-strength chocolate flavoring (LorAnn)

      • Coconut Protein Bars
        • 1/2 cup plus 2 tablespoons water
        • 1/4 cup Stevita Stevia Supreme, or 1/4 cup Stevia blend, or 3/4 teaspoon pure stevia (stevioside)
        • 1/3 cup glycerin
        • 2 tablespoons coconut oil
        • 1 1/2 cups isolated soy protein powder
        • 3/4 cup Milk & Egg Protein powder (MLO)
        • 1/2 cup unsweetened shredded coconut (dried, NOT fresh)
        • 1/2 teaspoon coconut super-strength flavoring (LorAnn)
        • 1/2 teaspoon pineapple super-strength flavoring (LorAnn)

    • Nutrtion Bars @ livestrong.com (01/19)
      • Combine cereal or granola and whey protein in a mixer bowl
      • Add butter and vegetable oil to the bowl, followed by glycerin and water
      • Roll out the mixture to 3/8 inch, and cut into pieces
      • Bake at 400 F for 10 minutes

Top of Page

IMO (Isomalto-Oligosaccharides)

• General Information
  • Comparison of FOS, GS, and IMO (01/19)
    • FOS (fructo-oligosaccharide) was not hydrolyzed
    • GOS (galactosyl-sucrose) was slightly hydrolyzed
    • IMO (isomalto-oligosaccharide) is readily hydrolyzed

• IMO Syrup
  • IMO Nutritional Information @ myfitnesspal.com (12/18)
    • 1 tbsp has 34 calories, 15 total carbs, 15 grams fiber, 0 mg sodium

  • IMO @ hc-sc.gc.ca (12/18)

  • IMO @ wikipedia.org (12/18)
    • IMO has a Glycemic Index of 34.66+/-7.65
    • IMO is about 50% as sweet as sugar

  • High-Fiber Food and Blood Sugar (Quest Protein Bar) @ meandmydiabetes.com (12/18)

  • Quest Bars @ lymemcdonald.com (12/18)

  • Quest Bars Are Lying @ myfitnesspal.com (12/18)
    • In the manufacturer's application it says that "At 30-minutes following ingestion
      of the oligosaccharides, significantly increased serum glucose and insulin levels were
      observed in subjects at rest, as well as during exercise."
    • The data indicated that IMO produces a similar blood glucose profile and insulin
      response to the glucose control.

  • TheSmarterScienceOfSlim.com (12/18)
    • This week I tested the Quest Protein bar.
    • These bars use Isomalto-Oligosaccharides (100% Natural Prebiotic Fiber).
    • This is not suppose to affect your BGL. This bar also has Erythritol (a sugar alcohol),
    • I ate the Strawberry Cheesecake flavor. 25 Carbs of which 17 are fiber and 6 are
      sugar alcohol.
    • Subtracting fiber gives us 8 net carbs, but we are also suppose to be able to subtract
      sugar alcohols so that brings us to 2 net carbs.
    • Unfortunately for me, the bar spiked my BGL by 49 points.

  • IMO binds all ingredients together and retains moisture like nothing else does

  • It also changes composition dramatically when it s heated as opposed to when it
    drops below room temperate

  • IMO is a prebiotic fiber; it s basically comprised of digestion resistant carbs'

  • IMO has a caloric value of 2.4 kcals per gram

  • Flavor wise, IMO has a relative sweetness level that s 60% that of sucrose

• Commercial Protein Bars
  • QuestNutrition.com (12/18)
    • Ingredients (12/18)
    • Quest Kitchen (recipes) (01/19)

• Recipes
  • Double Chocolate Fudge Low-Carb Protein Bars @ proteinpow.com (01/19)
    • Ingredients
      • 2 tsps of VitaFiber (IMO syrup)
      • 1 tsp of Walden Farms sugar-free pancake syrup
      • 1 scoop of chocolate whey protein powder
      • 1 tsp of cocoa powder
    • Instructions
      • Heat the liquid IMO in a pot until bubbles start to form
      • Once this happens, add the syrup and mix it
      • Then, add the whey and cocoa until you get a sort of sticky dough
      • Remove the whole thing from the heat, and mold it with your hands into a bar
      • Press this bar onto a silicone brownie tray and stick it in the fridge for an hour
        so it sets up
    • Comments
      • The bars change texture very dramatically depending on whether they re heated,
        or eaten cold
      • They go from soft and sticky to extremely hard
      • So I heated up the IMO and then added in all the stuff
      • At first the mix is really sticky, but as it cools it begins to set

  • Homemade Quest Bars Using VitaFiber @ fitnesstreats.com
    • Banana Nut Muffin Bar
      • 2 tbsp VitaFiber syrup
      • 1/4 cup vanilla protein (any type of protein you like)
      • 1 tsp cashew butter (or any other nut butter)
      • 2 walnuts
      • Few drops of banana and caramel flavorings

    • Blueberry Cheesecake Bar
      • 2 tbsp VitaFiber syrup
      • 1/4 cup vanilla protein powder
      • 1 tsp cashew butter
      • Couple of fresh blueberries
      • Few drops of cheesecake flavoring

    • Chocolate Protein Bar
      • 2 tbsp VitaFiber syrup
      • 1/4 cup protein powder (chocolate egg white protein powder)
      • 1 tsp cocoa
      • 1 tsp vanilla extract

    • Peanut Butter & Jelly Bar
      • 2 tbsp VitaFiber syrup
      • 1/4 cup vanilla protein
      • 1 tbsp peanut butter
      • Few drops of cranberry flavoring

  • Peanut Butter & Jelly Low-Carb Protein Bars @ proteinpow.com (01/19)
    • Ingredients
      • 1 tbsp of VitaFiber (IMO syrup)
      • 1/4 cup of unflavored whey protein powder
      • 1/8 cup of ground almonds
      • 1 tbsp of smooth peanut butter
      • 1/2 tsp of PB&J flavoring powder
      • 1/2 tbsp of water
    • Instructions
      • Heat the IMO until it bubbles
      • Add all the ingredients, and mix it until you get a soft warm dough
      • Take this dough off the heat, transfer it to a sheet of clingfilm, and mold it into
        two small bars or one big one
      • Put it in the freezer for 30 minutes

Top of Page

Inulin, Oligofructose, & Polydextrose

• Inulin
  • Nutritional Facts @ netrition.com (01/19)
    • 1 tsp has 5 calories
    • 1 tsp has 2.50 carbs, 2.25 grams dietary fiber, and 0.25 net carbs
    • Inulin has 1.6 calories/gram

  • Inulin in cooking
    • Inulin in Baking @ leaf.tv (01/19)
      • Inulin is used to increase fiber content in food
      • Inulin has a slight sweet taste
      • Fibersure has been altered to remove the sweet taste

    • Inulin in Recipes @ lowcarbfriends.com
      • Fibersure is hydrolized inulin, so it does not thicken
      • Benefiber is hydrolized guar gum, so it doesn't thicken

    • Inulin: The In Fiber (01/19)
      • In the large intestine, inulin is broken down by beneficial bacterial through
        fermentation to yield short chain fatty acids
      • Carbohydrates such as inulin are considered "prebiotics"
      • A prebiotic is a nondigestible carbohydrate that stimulates the growth of beneficial
        bacteria naturally residing in the colon
      • These helpful bacteria are referred to as probiotics

    • Inulin: Friend or Foe? @ naturalnews.com (01/19)

    • Inulin Fiber @ raysahelian.com (01/19)

    • Inulin @ wikipedia.org (polysaccharides) (01/19)

    • Journal of Nutrition
      • Inulin & Oligofructose: What Are They? (01/19)
        • Both contribute about 1.5 kcal/gram of energy (after fermentation)
        • Other by-products of fermentation include bacterial biomass and gases that are excreted
        • Inulin and oligofructose influence intestinal function by increasing stool frequency
        • Inulin acts as a flavor mask, suppressing a bitter or flat aftertaste
        • Inulin is also a flavor potentiator (increases the perceived intensity of flavor)

      • Inulin and Oligofructuose @ jn.nutrition.org (01/19)
        • Oligofructose refers to the partial hydrolysate of inulin
        • Inulin and oligofructose are used mainly to replace fat and sugars, respectively
        • Typically, 1 g of fat is replaced by a 0.25 g of inulin.
        • Inulin is easier to tolerate than oligofructose

      • Dietary Inulin Lowers Plasma Cholesterol and Triacylglycerol @ jn.nutrition.org (01/19)

      • Inulin and Oliogofructose and Mineral Metabolism @ jn.nutrition.org (01/19)

    • Sources of Inulin (1 gram = 0.0352739619 ounces)
      • NOW Inulin
        • NOW Inulin @ netrition.com (8 oz; $5.99) (01/19)

      • Other Brands
        • Clear & Natural (also known as Fibersure) by Metamucil is 100% Inulin

• Oliogofructose (FOS)
  • FOS @ wikipedia.org (01/19)
    • FOS is produced by the degradation of inulin or polyfructose
    • FOS are more soluble than inulin, and are added to dairy products
    • Jerusalem artichoke and Yacon have the highest concentration of FOS
    • FOS and Inulin promote calcium absorption in the human gut

  • Oligoftructose @ beneo.com (01/19)
    • Orafti Oligofructose consists of oliogofructose and the natural sugars glucose,
      fructose, and sucrose in varying combinations (Orafti 60 contains 40% sugars)
    • It is a mixture of oligosaccharides which are composed of fructose units connected
      by Beta (2-1) links; some of these molecules are terminated by a glucose unit
    • Degree of Polymerization mainly ranges between 2 and 8
    • It is a natural sugar replacer
    • It is more soluble than sucrose; it does not crystalize

• Polydextrose (Litesse)
  • Polydextrose @ wikipedia.org (01/19)
    • It is a soluble fiber than is used to replace sugar, and reduce calories and fat
    • It is synthesized from dextrose, sorbitol and citric acid
    • It replaces sugar and fat in cakes, candies, frozen desserts, puddings, and
      salad dressings
    • It is a humectant, stabilizer, and thickening agent
    • In the US, it is known by the brand names Litesse, Sta-Lite, and Trimcal

  • Dietary Fibber @ slate.com (01/19)
    • Polydextrose, inulin, and maltodextrin are classified as dietary fiber in the US

  • Polyfunctinal Polydextrose @ foodproductdesign.com
    • It can replace fat and sugar
    • Works well in soft cookies
    • Has a low glycemic response (4-7), compared to glucose's 100
    • Has a clean flavor and a neutral taste
    • Has a freezing-point depression similar to sugar
    • Will not crystalize in candy

  • Polydextrose for Adding Fiber (01/19)
    • It has a glycemic index of about 5
    • Its freezing-point depression is 0.6

  • Sources
    • Polydextrose @ netrition.com (1 lb for $3.19) (01/19)

• Yacon Syrup
  • Yacon Powder @ nuts.com (8 oz; $9.99) (12/18)

Top of Page

Isomalt

• Isomalt @ gourmet.chefshop.com
  • Isomalt is a mixutre of gluco mannitol and gluco sorbitol
  • It can be heated with no loss of sweetness or change in texture
  • It provides nearly the bulk of sugar
  • Baked goods containing isomalt tend to be crisper, and do not brown the same way
    when heated
  • It is used in hard/soft candies, chocolates, ice cream, jam, baked goods, fillings,
    chewing gum, and cough drops

• Isomalt @ wisegeek.com (01/19)
  • Isomalt is a sugar alcohol that is make from beets
  • It does not bake or react the same way sugar does; you can't caramelize isomalt
  • Diabetisweet is Ace K and isomalt; Ace K has a bitter aftertaste
  • Isomalt has been linked to a high rate of stomach upset, gas, and disarrhea
  • Even at low doses, isomalt can cause diarrhea
  • Isomalt contains about 8 calories/tsp
  • It is often used in hard candies
  • Isomalt functions as a dietary fiber, instead of a simple carbohydrate

• Recipes
  • Fun with Isomalt @ herbivoracious.com (sheets of isomalt) (01/19)

  • Isomalt can be pulled and blown; use 1000 gm isomalt and 100 gm water; boil water
    to 320 deg F

• Sources
  • Isomalt @ netrition.com (01/19)

Top of Page

Monk Fruit

• General Information
  • Everything You Need to Know About Monk Fruit Sweeteners @ foodinsight.org (05/22)

  • Monk Fruit Buying Guide @ whatsugar.com (05/22)

• Sources
  • Bulk Monk Fruit (Monk Fruit & Erythritol)
    • Anthony's Erythritol and Monk Fruit Sweetener, Golden @ amazon.com (1 lb; $11.39) (05/22)

    • Lakanto Classic Monk Fruit Sweetener @ amazon.com (3 lbs; $25.99) (05/22)

    • So Nourished Monk Fruit Sweetener @ amazon.com (5 lbs; $29.99) (05/22)

    • Splenda Monk Fruit @ walmart.com (19 oz; $8.97) (05/22)

  • Liquid Monk Fruit
    • Monk Drops @ amazon.com (1.5 fl oz; $11.95) (05/22)

    • Splenda Monk Fruit Liquid @ walmart.com (1.68 oz; $3.66) (05/22)

  • Monk Fruit Extract Powder
    • It's Just Monkfruit Extract Powder @ amazon.com (1.5 oz; $22.95) (05/22)
      • 25% Mogroside V
      • Has a fruity sweet taste; its very mild

    • NAMANNA Pure Monk Fruit Sweetener @ amazon.com (80 g; 7% Mog V; $14.99) (05/22)
      • Apparently you can get 50% Mog V, 25% Mog V, 7% Mog V, Blend, and Table Sugar

    • NOW Foods Monk Fruit Extract Powder @ amazon.com (0.7 oz; $21.89) (05/22)
      • It contains 50% Mog V
      • It is beige color
      • It has a 1/32 tsp scoop
      • About 3/15 tsp will substitute for 1/4 cup sugar
      • This is one of the sweetest brands

• Recipes
  • Use Monk Drops
    • Almond Butter Ice Cream @ beamingbaker.com (05/22)

  • Use Sugar-Equivalent Monk Sweetener
    • 40+ Monk Fruit-Sweetened Recipes @ realbalanced.com (05/22)

  • Use Various Forms of Monk Fruit
    • Monk Fruit Recipes @ naturallysweet.com.au (05/22)

Top of Page

Ribose

• General Information
  • High levels of fat in the blood affect the body s ability to clear sugar from
    the blood as well

  • D-Ribose Induces Nephropathy @ nih.gov (09/22)
    • Recently, aberrantly high levels of d-ribose have been discovered in type II
      diabetic patients
    • D-ribose glycates proteins more rapidly than d-glucose, resulting in the
      production of advanced glycation end products (AGEs)
    • Accumulations of these products can be found in impaired renal function
    • In vivo, administration of d-ribose was found to lower blood glucose and
      regulate insulin tolerance
    • Compared to controls, urine nitrogen and creatinine excretion were increased
      in mice receiving d-ribose and were accompanied by severe pathological renal damage
    • In 1970, d-ribose was found to be an energy enhancer that decreases blood glucose
    • In its role as a sugar moiety of adenosine triphosphate (ATP), d-ribose is widely
      used as a metabolic therapy supplement for chronic fatigue syndrome or cardiac
      energy metabolism

  • D-Ribose: Potential Clinical Applications and its Complications @ nih.gov (09/22)
    • Until 1970, D-ribose had only been known to serve as a means of increasing
      blood sugar levels in states of low energy
    • D-ribose may also reduce the plasma urea nitrogen content and the decomposition
      rate of proteins by increasing liver glycogen reserves
    • D-ribose cannot be used to counter liver glycogen shortages
    • D-ribose was able to control blood sugar levels by modulating the sensitivity
      to insulin in mice
    • D-ribose causes an increase in insulin secretion, resulting in an increase in
      oxidative decomposition of sugars and a decrease in blood glucose levels
    • D-ribose rapidly improved glucose tolerance
    • D-ribose may also enhance serum protein glycosylation to produce glycated serum
      protein (GSP), leading to a series of complications of chronic diabetes
    • D-ribose may lead to the formation of advanced glycation end products (AGE) and
      complications of chronic diabetes
    • Although D-ribose may lower blood sugar levels over a short period of time, it
      may also trigger complications of chronic diabetes following long-term accumulation
    • High D-ribose concentrations are associated with chronic diabetic complications
    • D-ribose is a double-edged sword in the management of diabetes
    • Urine concentration of D-ribose in patients with type 2 diabetes was substantially
      higher than that of normal individuals, which also indicated high levels of D-ribose
      in the body of patients with diabetes
    • The concentration of D-ribose in patients with diabetes is proportional to the
      incidence and severity of diabetic complications
    • Reducing D-ribose intake in everyday life in patients with diabetes may be of
      direct significance

  • Ribose: Heart, Muscle and Energy Food @ coryholly.com (09/22)
    • Ribose is synthesized from glucose, and can also be used to make glucose
    • At high doses (60 grams/day), diarrhea and a slight decrease in blood glucose may occur

  • The Pathway of Ribose Carbon Conversion to Glucose in Man @ nih.gov (PDF) (09/22)
    • In man the pentose phsophate pathway mediates the inverconversion of ribose and glucose
    • The fraction of ribose carbon which was converted to blood glucose within 15 minutes
      of ribose administration was a minimum of 16%

  • Pentose Phosphate Pathway / Gluconeogenesis @ csudh.edu (09/22)

  • Glycolysis and Gluconeogenesis @ amboss.com (09/22)
    • In gluconeogenesis glucose is synthesized from noncarbohydrate precursors such as
      glucogenic amino acids (mainly alanine and glutamine), odd-chain fatty acids, glycerol,
      pyruvate, and lactate
    • All amino acids, except for leucine and lysine, can be used as substrates for
      gluconeogenesis
    • Gluconeogenesis occurs almost exclusively in the liver
    • Fructose 1,6-bisphosphatase is the rate-limiting enzyme for gluconeogenesis
    • The metabolism of glucose is mainly controlled by hormones such as insulin (which
      stimulates glycolysis) and glucagon (which stimulates gluconeogenesis)
    • Sites of gluconeogenesis
      • Primarily carried out in the liver
      • Renal cortex
      • Intestinal epithelium

  • D-Ribose Article @ endfatigue.com (01/19)

  • Four Ways to Maximum the Benefits of D-Ribose (01/19)

• D-Ribose & Alzheimer's Disease
  • D-Ribose and Alzheimer's (01/19)

• D-Ribose & Heart Disease
  • D-Ribose: Energize Your Heart, Save Your Life @ lef.org (01/19)

• D-Ribose & Fibromyalgia
  • D-Ribose @ globalsweet.com
    • Ribose is a naturally occurring sugar that helps to generate and recover ATP levels
      (adenosine triphosphate (ATP) is the body s primary energy carrying molecule).
    • ATP keeps your heart beating, muscles contracting and cells functioning. High levels
      of cellular energy are required to keep tissues running at peak performance.
    • Reports have also shown that Ribose can lower blood sugar levels.
      • Hypoglycemic action of D-ribose in the rabbit @ ajplegacy.physiology.org (01/19)
      • Stimulation of Insulin Secretion in the Rabbit by D-Ribose @ nature.com (01/19)
    • There is no known reason for people developing Fibromyalgia. However we do know that
      people who have this condition also have low ATP levels and a reduced capacity to produce
      ATP in their muscles. Ribose fuels ATP synthesis which reduces muscle pain and enhances
      the quality of life for those suffering with fibromyalgia and/or chronic fatigue.

  • DoctorMyhill.co.uk (01/19)
    • D-Ribose @ DoctorMyhill.co.uk (01/19)
    • CFS is Low Output Heart Failure Secondary to Mitochondrial Failure - updated June 2008
      and January 2009 (01/19)

  • D-Ribose Improves Pain and Quality of Life @ medicalnewstoday.com (01/19)

  • D-Ribose Benefits Restless Legs Syndrome (01/19)

• Using D-Ribose in cooking
  • Forum @ jackkruse.com (01/19)
    • People use ribose in non-baking dishes
    • People make candy using chocolate, coconut oil, and ribose
    • People have baked cakes with it, and they were wonderful
    • Powder the ribose in a coffee grinder before mixing it into recipes
    • Ribose is very hydrophilic -- it will dissolve very easily in water and milk
    • Ribose mixes well with melted chocolate if the ribose is in powdered form

  • FourHourLife.com
    • Ribose caramelizes at low temperatures (<200 deg F)
    • Dust it on meat before grilling for an unparalleled "meaty" flavor
    • It's a secret ingredient in BBQ dry rubs, which typically contain paprika,
      brown sugar, allspice, etc
    • It can be used in water to make fudgy caramel candies

  • Ribose is a key flavor precursor in chicken meat @ zhaw.ch (01/19)

• Sources of D-Ribose
  • BulkSupplements D-Ribose Powder (1000 gm; $39.96 + free shipping) (01/19)

Top of Page

Saccharin

• Information
  • Saccharin @ wikipedia.org (05/22)
    • It is 550 times as sweet as sugar (other sources say only 300 times sweeter)
    • It has a bitter or metallic aftertaste, especially at high concentrations
    • It is used to sweeten products such as drinks, candies, cookies and medicines
    • The free acid of saccharin has a low pKa of 1.6

  • Artificial Sweeteners @ riverview.org (05/22)
    • Saccharin is heat stable, but its bitterness may be enhanced when heated
    • The ADI is 28.4 packets per day (15 mg/kg body weight)
    • Another source listed the ADI as ~10 packets per day (5 mg/kg body weight)

  • Sugar Substitutes @ epicurious.com (05/22)
    • Saccharin leaves a metallic aftertaste in baking, and a lumpy texture

  • Known side effects
    • Saccharin can cause allergic reactions (sulonamide compound, like sulfa drugs)
    • Saccharin has been linked to irritability, insomnia, and short-term problems
      with muscle tone

• Sources
  • Liquid
    • Fasweet Liquid Sweetener @ walmart (12 fl oz; $2.97) (05/22)
      • Ingredients in 1/8 tsp: water, calcium, 12 mg Saccharin
      • 1/8 tsp = 1 tsp sugar
      • 1 tbsp = 1/2 cup sugar
      • Fasweet.com (05/22)

    • Sweet 'N Low Liquid @ amazon.com (8 oz; $5.84) (05/22)
      • Sodium free
      • Same concentration as Fasweet; MUCH more expensive

  • Packets
    • Great Value Sweetener Made with Saccharin @ walmart.com (100 pkts; $1.24) (05/22)

    • Sugar Twin
      • Sugar Twin @ walmart.com (100 pkts; $3.40; out of stock) (05/22)

      • Sugar Twin @ amazon.com (pack of 2; 100 pkts; $11.59) (05/22)
        • One packet is equal to 2 tsp of sugar
        • Dextrose, Sodium Saccharin, Artificial Flavor
        • Each packet contains 29.3 mg of Saccharin
        • Sweet 'N Low adds creams of tartar which gives it a metally taste; Sugar Twin does not
        • Sugar Twin is sweeter than Sweet 'N Low

    • Sweet 'N Low
      • Sweet 'N Low Packets @ walmart.com (250 pkts; $4.64) (05/22)
        • This is the original PINK packet
        • Ingredients: Dextrose, Saccharin, Cream of Tartar, Calcium Silicate
        • 1 pkt = 2 tsp sugar

    • Sweetmate
      • Sweetmate Packets @ dollartree.com (100 ct boxes; $1.25 each; lot of 12 for $15.00) (05/22)

      • Sweetmate @ amazon.com (100 pkts; $0.81 + $5.20 shipping) (05/22)
        • DEXTROSE WITH MALTODEXTRIN, 3.6% SODIUM SACCHARIN (32MG AS SACCHARIN),
          CREAM OF TARTAR, CALCIUM SILICATE (ANTI-CAKING AGENT)

  • Powder
    • NatureJam Sodium Saccharin 8 oz @ amazon.com ($29.99) (05/22)
      • 40-80 mesh size
      • Up to 400 times sweeter than sugar

  • Tablets
    • Necta Sweet Tablets (1.0, 0.5, and 0.25 grain)
      • Necta Sweet Saccharin Tablets @ amazon.com (1000 tablets; $12.90) (05/22)

      • Necta Sweet Saccharin Tablets @ walmart.com (1000 tablets = 2000 pkts; $14.63) (05/22)
        • 1 grain tablets
        • 1 tablet = 4 tsp sugar; 1 tablet contains 64.8 mg Na saccharin (=49.2 mg saccharin)
        • Ingedients: Sodium Saccharin, Sodium Bicarbonate and Modified Cellulose Gum

• Recipes
  • Recipes @ saccharin.org (05/22)

  • Saccharin Pickles @ familycookbook project.com (05/22)

  • Saccharin Solution @ app.ckbk.com (05/22)
    • Ingredients
      • 1/2 tsp saccharin
      • 1/4 tsp baking sode
      • 1 pint distilled water
    • Instructions
      • Heat to boiling point and bottle
    • Notes
      • 1 tsp is equal to 1 tsp of granulated sugar
      • In cooking custards, add when taken off the fire
      • Do not let it come in contact with tin or iron -- use enamel, glass, china, or
        silver ware
      • Tin and iron will affect the flavor

Top of Page

Splenda (Sucralose with Dextrose and other fillers)

• Information
  • Splenda Chemical Structure @ scientificpsychic.com (01/19)
    • Although Splenda is marketed as a no calorie sweetener, it is a mixture of dextrose,
      maltodextrin, and sucralose
    • Ten grams of Splenda contain 9.00 g of carbohydrates consisting of 8.03 g of sugars
      (dextrose) and 0.96 grams of starch (maltodextrin)
    • Thus, 10 grams of Splenda have 33 Calories compared to 39 Calories for an equal weight
      of sugar
    • The calories of Splenda come from the carbohydrates
    • Recent formulations of Splenda use resistant maltodextrin which can be categorized as
      fiber

  • Splenda @ wikipedia.org (01/19)

  • Splenda Packet Conversion Chart @ lowcarber.org (01/19)

  • Problems with Splenda
    • Spenda Exposed (sucralose raised blood sugar levels in the diabetic control group) (01/19)

    • Splenda (3 packets) raised blood sugar 60-80 points

    • Is There Anything Wrong with Equal or Splenda? (01/19)

    • Sucralose and Diabetes (01/19)

Top of Page

Stevia

• Information
  • Stevia directly stimulates the pancreatic beta cells to produce more insulin
  • It doesn't raise blood sugar because it causes more insulin to be secreted
  • It been slow to catch on with mainstream consumers, partly because of a bitter
    licorice aftertaste

  • Stevia @ wikipedia.org (01/19)

  • Stevioside: Stability and Interaction with Food Ingredients
    • Incubation of solid stevioside at elevated temperatures for 1 h showed good
      stability up to 120 C, whilst forced decomposition was noticed at temperatures
      exceeding 140 C.

  • Glycemic Index (per 2 tsps of sugar)
    • 00 SteviaPlus
    • 70 Sugar
    • 80 Splenda
    • 80 Equal
    • 80 Sweet'N Low
    • 80 Most Stevia brands

  • Stevia @ factorfad.com (01/19)
    • Truvia/PureVia are chemically pure Rebaudioside A derived from genetically modified plants

  • Stevia @ examine.com (01/19)

• SweetLeaf Sweet Drops
  • On the bottle, 1 "serving" is equal to 5 drops
  • SweetLeaf Stevia Conversion Chart (01/19)
    • Sweet Drops: 4 drops = 1 tsp sugar
    • Sweet Drops: 8 drops = 2 tsp sugar
    • Sweet Drops: 12 drops = 1 tbsp sugar

• Liquid Stevia
  • Liquid Stevia @ lowcarbfriends.com
    • Formula #1
      • 1 tsp stevia powder + 1 tsp water
      • 1/4 tsp mixture = 1 cup sugar

  • Liquid Stevia, Page 7 @ lowcarbfriends.com
    • Mix one part Steviva Brands stevia powder with four parts warm water
    • That is 1 tbsp stevia powder and 4 tbsp warm water
    • 1 tsp solution = 1 cup sugar

• Measuring Stevia Powder
  • Many people use 1 tsp of white stevia powder for each cup of sugar

  • Other people use 1/3-1/2 tsp of white stevia powder for each cup of sugar

  • Stevia Conversion Chart @ carriagehousemedicine.com (01/19)
    • 2 tsp sugar = 1/16 tsp stevia extract powder
    • 2/3 cup = 32 tsp sugar = 1 tsp stevia extract powder

  • NOW Foods Better Stevia Sweetener Equivalency Chart @ nowfoods.com
    • 1 cup sugar = 2 tsp white stevia powder

  • Conversion Chart @ cookingwithstevia.com
    • 3/4 cup sugar = 1 tsp stevia powder
    • 1 cup sugar = 1 1/2 tsp stevia powder

  • Stevia Sugar Substitute @ stevia.com
    • 1 cup sugar = 1/3 to 1/2 tsp stevia extract powder
    • 2 cups sugar = 2/3 to 1 tsp stevia extract powder

  • Stevia -- What It is and How To Use It @ wholenewmom.com (01/19)
    • Stevia extract is about 300 times sweeter than sugar
    • Stevia extract powder often has a teeny plastic scoop; I found the same scoops at
      soap-making companies
    • Standard "stevia scoop" is 1/32 tsp
    • Typically, 1 scoop of stevia powder equals 2 Tablespoons of sugar
    • So, 1 tsp of stevia powder equals 4 cups of sugar
    • Strengths can vary from brand to brand; this is also true for the liquid drops
    • She uses NuNaturals in her recipes

  • Measuring Spoons for Stevia
    • Drop = 1/64 tsp = 20 mg stevia = 6 grams sugar = 1 1/2 tsp sugar
    • Smidgen = 1/32 tsp = 40 mg stevia = 12 grams sugar
    • Pinch = 1/16 tsp = 80 mg stevia = 25 mg sugar
    • Dash = 1/8 tsp = 160 mg stevia = 50 grams sugar
    • Tad = 1/4 tsp = 320 mg stevia = 100 grams sugar = 1/2 cup sugar

• Recipes
  • All About Stevia
    • Stevia works best when it is combined with strong flavors and textures, and with
      foods that already have some natural sweetness
    • A very scant 1/2 tsp of stevia = around 1 c of sugar
    • When you bake with stevia, it is important to add around 1/4 c more liquid to your
      recipe per cup of sugar replaced
    • Allowing your baked goods to cool completely is beneficial so the stevia can mellow out
    • Pairing stevia with fruit/vegetable that have their own natural sugar equals the best
      results with baking
    • I have not had much luck using it in plain vanilla or chocolate cake/cookies and pies

  • Homemade Pancake Syrup @ lowcarbfriends.com
    • 1 tsp Liquid Stevia (= 4 cups sugar, 0 carbs)
    • 1 tbsp Imitation Maple extract (3 carbs)
    • 1/2 tsp Imitation Butter Flavor (0 carbs)
    • 1/4 tsp Lemon extract (0.25 carbs)
    • 2 tbsp Glycerine (0 carbs)
    • 1/8 tsp Salt (0 carbs)
    • 1/2 tsp Xanthan Gum (0 carbs)
    • 25 oz Water (0 carbs)

• Sources
  • NOW Foods Better Stevia
    • NOW Foods Better Stevia @ amazon.com (1 lb; $47.97) (01/19)
      • Serving size is 1/32 tsp
      • It is 24 times as sweet as sugar

    • NOW Foods Better Stevia @ vitacost.com (1 lb; $46.74) (01/19)

• Vanilla Liquid Stevia Extract
  • Easiest Homemade Vanilla Liquid Stevia Extract @ wholenewmom.com (01/19)
    • Ingredients
      • 1/4 cup water
      • 2 1/4 tsp stevia extract
      • 7 tsp vanilla extract
    • Directions
      • Pour water into a small saucepan
      • Warm over medium heat
      • Add stevia extract
      • Heat and stir until stevia is dissolved
      • Remove from heat
      • Add vanilla extract
      • Pour into a small glass bottle with dropper
      • Note: There will be a little too much to fit into the bottle
      • Store in the fridge so the flavor will last longer
    • Use NuNaturals NuStevia Pure White Stevia Extract
    • Dropper Glass Bottles @ mountainroseherbs.com (01/19)

Top of Page

Sucralose (no fillers)

• Powered Spenda
  • Splenda was stable at 350 deg F, 410 deg F, and 450 deg F (01/19)

• Liquid Spenda
  • Easiest Way to Mix Sucralose Powder @ lowcarbfriends.com
    • Tsp sucarlose Powder = Cups sugar equivalence:
    • 1 tsp = 12.50 cups
    • 1/8 tsp = 1.56 cups
    • 1/32 tsp = 0.39 cups = 18.7 tsp sugar
    • 1/64 tsp = 0.20 cups = 9.6 tsp sugar

  • Make Your Own Liquid Splenda @ lowcarbfriends.com
    • Formula for VERY SWEET dry mixture
      • 1 tsp sucralose + 2 tsp of Fibersol-2
      • Mixture would be 200 times sweeter than sugar
      • 1/4 tsp of the mixture would be equal to 1 cup of sugar

    • Formula #2 for a Splenda Quick Pack
      • 1 tsp sucralose powder
      • 12.5 tbsp Digestive Resistant Maltodextrin
      • 1/16 tsp of the mixture = 1 tsp sugar
      • 1/8 tsp of the mixture = 1 Splenda packet

    • Liquid Splenda: 1/4 tsp = 48 tsp sugar equivalence (strength is 600 times sugar)

    • 1 tsp dry sucralose is approximately equal to 600 tsp of sugar

    • Formula for 25% w/v Solution (liquid Sucralose)
      • 6 2/3 tbsp sucralose powder + 1 cup water
      • OR, 20 tsp sucralose powder + 1 cup water
      • 1/4 tsp liquid sucralose = 1.04 cups of sugar (200 times sugar)

  • Make Your Own Liquid Spenda @ lowcarbfriends.com
    • Manufacturure's Instructions
      • The directions that came with my powder said to put a teaspoon of the powder to
        3/4 cup of water
      • Heat in microwave
      • 1 tbsp of that liquid is equal to 1 cup of Splenda

    • Another recipe
      • 1 tbsp of sucralose + 3 tbsp distilled water
      • 1/4 tsp of mixture = 1 cup of sugar

  • Sucarlose powder and liquid @ puresucralose.com (01/19)
    • Mix 1 tablespoon pure sucralose powder to 4 tablespoons warm water (basically a 1:4 ratio)
    • Yields a concentrated and stable liquid of about 2 teaspoons sugar sweetness per
      drop of water
    • This product was very quick and easy to mix
    • It can be stored at room temperature for at least a year without deteriorating
    • Let's do the math
    • (1 tbsp sucralose * 600 sugar/sucralose) / (4 tbsp * 3 tsp/tbsp * 76 drops/tsp)
    • = 0.65 tbsp sugar / 1 drop solution
    • = 2 tsp sugar / 1 drop solution

• Sources
  • Powder Sucralose
    • Sucalose Powder (50 gms; $15.96; BulkSupplements.com) @ amazon.com (01/19)
      • Sucralose is 600 times sweeter than sugar
      • 1/64 tsp = 30 mg = 1 serving size (??? equal to about 9.375 cups of sugar)
      • 1/2 tsp = 1050 mg
      • Sucralose @ Bulksupplements.com (01/19)

    • Sucarlose powder and liquid @ puresucralose.com (sucralose, stevia, newtame, etc) (01/19)

  • Sucralose and Erythritol
    • Natural Mate Sucralose and Erythritol (1 lb; $7.49; twice as sweet as sugar) @ netrition.com (01/19)

Top of Page

Sugar-Free Honey

• Flavorings
  • Capella Flavor Drops @ netrition.com (pancake syrup, peanut butter) (01/19)

  • Frontier Maple Flavoring @ iherb.com (01/19)

  • LorAnn Oils @ netrition.com (honey, maple, etc) (01/19)

• Sugar-Free Xylitol Honey (Commercial Sources)
  • Nature's Hollow Sugar Free Honey Substitute (10 oz; $4.99) @ netrition.com (01/19)
    • 1 tbsp (20 grams) contains 25 calories, 11 carbs (including 10 carbs of xylitol)
    • Ingredients: Xylitol, water, honey flavor, xanthan gum, citric acid, sorbic acid,
      caramel coloring
    • It's a little runnier than real honey, and not as sweet as honey

• Sugar-Free Honey
  • Homemade Honey @ tjstaste.com (01/19)
    • Ingredients
      • 1 cup cold filtered water divided
      • 1/8 teaspoon xanthan gum or glucomannan
      • 6 tablespoons xylitol, erythritol, or equivalent sweetener
      • 1/8 teaspoon mineral salt
      • 2 teaspoons honey flavoring, optional
      • 5 drops (or more) yellow food coloring, optional
    • Instructions
      • Mix 1/4 cup cold water with xanthan gum.
      • Mix remaining water, sweetener, and salt together in a saucepan. Bring to a boil.
      • While whisking, mix in the xanthan gum water.
      • Stir constantly until it begins to thicken.
      • Remove from heat and add in honey flavoring and food coloring.
      • Mixture should thicken more as it cools.
      • Store in an airtight container in the fridge.

  • Keto Honey by Victoria's Keto Kitchen @ youtube.com (01/24)
    • Keto Honey @ canva.com (01/24)
    • Ingredients
      • 1 cup boiling water
      • 1 1/2 cup allulose
      • 1 tsp lemon juice
      • 1/4 tsp cream of tartar
      • 2 tsp Honey extract (more or less up to your taste)
    • Instructions
      • Simmer/boil for 20-25 minutes
      • Look for amber color
    • Notes
      • You can store this in the pantry
      • If you put it in the frig, it will get hard, just like real honey
      • She also omits the Honey Extract, and makes "Keto Corn Syrup"

  • Sugar-Free Honey @ birgetkerr.blogspot.com (01/19)
    • 1/4 cup xylitol
    • 1 tsp raw honey (get one with a really intense flavor)
    • 2 tbsp HoneyTree s Sugar Free Imitation Honey
    • 1 packet of Sweet One (optional)

  • Sugar-Free Honey @ buttoni.wordpress.com (01/19)
    • 1/4 cup erythritol
    • 1 tsp real raw honey
    • 2 tbsp Honey Tree sugar-free honey (or other brand available to you)
    • 1 packet stevia or Splenda

  • Sugar-Free Honey, Maple Syrup, and Corn Syrup @ donnareish.com (01/19)
    • Sugar-Free "Honey" Recipe
      • 3/4 cup water
      • 3/4 cup plus 1 TBSP granulated Pyure
      • 1 tsp molasses
      • 1/4 tsp maple flavoring
    • Sugar-Free Maple Syrup Recipe
      • 1 1/4 cup Pyure
      • 1 1/4 cup water
      • 2 tsp maple flavoring
      • 1 TBSP molasses
    • Sugar-Free Corn Syrup
      • 1 1/4 cup Pyure
      • 3/4 cup water
      • 1/4 teaspoon cream of tartar
      • Dash of salt

Top of Page

Sugar-Free Pancake Syrup

• Gwen's Stevia Syrup Recipe @ gwens-nest.com (01/19)
  • Ingredients
    • 3 cups water
    • 1 tbsp Maple extract (Frontier brand)
    • 1/2 tsp butterscotch flavoring (or butter, or caramel)
    • 2 drops NOW orange essential oil, or 1/8 tsp orange extract
    • 1/8 tsp salt
    • 1/4 tsp stevia extract or your favorite sweetener to taste
    • 1/2 to 1 tsp glucomannan powder
  • Instructions
    • Combine all of the ingredients except for the glucomannan into a medium saucepan
    • Once everything is stirred in together, sprinkle the glucomannan lightly over
      the surface of the syrup, and whisk to incorporate
    • Taste and adjust the flavors (the gluccie tends to subdue the flavors somewhat)
    • Turn the heat up to medium.
    • Let your syrup come to a simmer, and thicken.
    • It will thicken up a bit more when cooled/chilled.
    • If you like a thicker syrup, use a little more gluccie, up to 1 tsp.
    • Serve warm or cold

• Homemade Maple Pancake Syrup @ jj-househome.blogspot.com (01/19)
  • Ingredients
    • 1 cup water
    • 1 tbsp Truvia
    • 1/2 - 1 tsp glucomannan (sprinkled it while whisking)
    • 1 tsp maple extract
  • Instructions
    • Mix water and sweetener, and let come to a boil.
    • After the solution starts to boil slightly, sprinkle the glucomannan whisking
      the whole time to mix well.
    • Let this come to a boil for 1 minute and then turn off burner.
    • Place the syrup off the burner and add in the 1 tsp of maple extract.
    • This should thicken as it cools.

• Homemade Pancake Syrup Recipes @ lowcarbfriends.com
  • Recipe #1
    • 1 tsp Liquid Stevia (= 4 cups sugar, 0 carbs)
    • 1 tbsp Imitation Maple extract (3 carbs)
    • 1/2 tsp Imitation Butter Flavor (0 carbs)
    • 1/4 tsp Lemon extract (0.25 carbs)
    • 2 tbsp Glycerine (0 carbs)
    • 1/8 tsp Salt (0 carbs)
    • 1/2 tsp Xanthan Gum (0 carbs)
    • 25 oz Water (0 carbs)
    • Blend everything with a hand mixer
  • Recipe #2
    • 1 cup warm water
    • 16 pkts splenda (or 2/3 cup bulk splenda)
    • 2 tsp maple extract
    • 1/2 tsp vanilla extract
    • shake of salt
    • 1/2 tsp guar gum

• Kim's Kitchen Maple Syrup
  • Ingredients
    • 1/3 cup xylitol sweetener
    • 1/4 tsp powdered stevia (Stevita Spoonable Stevia -- has some erythritol added)
    • 1 tsp tapioca flour (or your choice of thickener)
    • 3/4 cup water
    • 1 tsp Frontier Maple Flavoring
    • 1/8 tsp sea salt
  • Instructions
    • Mix xylitol, stevia, and tapioca flour together
    • Add remaining ingredients
    • Heat to boiling on medium heat, stirring constantly
    • It will thicken to maple-syrup consistency
    • Pour into a container so that it can cool
    • Store in a covered container in the frig

• Linda's Cinnamon Pancake Syrup @ genaw.com (01/19)
  • Ingredients
    • 1/4 teaspoon oil
    • 1/4 teaspoon xanthan gum
    • 1 tablespoon butter
    • 1/2 cup water
    • 1/4 teaspoon blackstrap molasses
    • 1/4 cup granular Splenda or equivalent liquid Splenda
    • 1/4 teaspoon vanilla
    • 1/4 teaspoon maple flavoring
    • 1/4 teaspoon cinnamon
  • Instructions
    • Mix the oil and xanthan gum in a 2-cup glass measuring cup
    • Add the butter; microwave on HIGH about 40 seconds to melt the butter
    • Whisk in the remaining ingredients
    • Microwave on HIGH about 30 seconds
    • Whisk well, then let stand a few minutes to allow the syrup to thicken
    • You can serve this warm or let it cool to room temperature first
    • I recommend storing it in the refrigerator.
    • Makes about 1/2 cup

• Linda's Low Carb Maple Syrup @ genaw.com (01/19)
  • Ingredients
    • 1/4 tsp oil
    • 1/4 tsp xanthan gum
    • 1 tbsp butter
    • 1/2 cup water
    • 1/4 cup granular Splenda or equivalent liquid Splenda
    • 1/4 tsp vanilla
    • 1/4 tsp plus 1/8 teaspoon maple flavoring
  • Instructions
    • Mix the oil and xanthan gum in a 2-cup glass measuring cup
    • Add the butter; microwave on HIGH about 40 seconds to melt the butter
    • Whisk in the remaining ingredients
    • Microwave on HIGH about 30 seconds
    • Whisk well, then let stand a few minutes to allow the syrup to thicken
    • You can serve this warm or let it cool to room temperature first
    • I recommend storing it in the refrigerator
    • Makes about 1/2 cup

• Maple Pancake Syrup (Low-Carb) - Recipezaar (01/19)
  • 1 1/2 cups splenda granular (packets)
  • 1 1/2 cups water
  • 1 tbsp cornstarch
  • 1 - 1 1/4 tsp maple extract
  • 1/2 tsp vanilla extract

• Pumpkin Spice Latte Syrup @ joyinourjourney.com (01/19)
  • Ingredients
    • 1/2 cup Truvia
    • 1/2 cup water
    • pinch of salt
    • 2 tsp. pumpkin pie spice
    • 1/4 cup canned pumpkin
  • Instructions
    • In a small saucepan, heat sweetener, water, and salt on medium-low heat
    • Whisk in the rest of ingredients and simmer for 10-15 min on low or medium-low,
      stirring occasionally until sauce has thickened
    • Syrup may be stored in refrigerator for up to one week
    • It thickens as it cools

• Simple Syrup with Splenda or Xylitol @ chowhound.chow.com (01/19)
  • Ingredients
    • 1 cup water
    • 1 cup Sucralose
    • 1 tsp Cornstarch
    • 1 capful Mapelene maple extract
  • Instructions
    • Place water in a pan, and dissolve the cornstarch in it
    • Heat to boiling on the stove over med-hi heat, stirring constantly
    • Simmer until the desired thickness is achieved and remove from heat source
    • Add Sucralose and Mapelene and stir until completely dissolved
    • Allow to cool
    • Store in the the refrigerator
  • Comments
    • Xylitol is wonderful. You need a equal measure of xylitol to water, a good maple
      flavoring/extract, maybe a little vanilla, and something like xanthan gum to thicken.
    • Just simmer until you have the consistancy you want.
    • The "cooling" effect that is assciated with most sugar alcohols will wear off after
      a day or so.
    • I have tried using erythritol, but it seems to take on a strange metallic-like
      hairspray taste if more than 1/4-1/3 cup is used in anything.
    • When boiled, erythritol becomes molten-like forming sheets of crystal on the surface
      and leaving behind a grainy textured watery syrup

• Sugar-Free Berry Syrup Recipe @ gwens-nest.com (01/19)
  • Ingredients
    • 2 cups (14-16 oz.) frozen berries of your choice
    • 2 cups water
    • sweetener to taste
    • 1/2 tsp gluccomannan
    • pinch of salt
    • 2 drops pure lemon essential oil, optional (I like NOW brand)
    • 1 tsp vanilla extract, optional
  • Instructions
    • Pour berries and water into a medium saucepan, over medium low heat.
    • Add your sweetener to taste.
    • Gently shake the 1/2 tsp of gluccomannan over the surface of the water,
      while stirring to blend. It will spread, but you don't want any clumps.
    • Add in a pinch of salt, and any other optional ingredients.
    • Taste and adjust the sweetness/flavor.
    • Mash larger berries if desired.
    • Heat until thickened and bubbly.
    • Pour into a jar and keep in the fridge

• Sugar-Free Maple Syrup @ stuffimakemyhusband.com
  • 1/4 tsp flavorless oil
  • 1/4 tsp xanthan gum
  • 1 tbsp butter or coconut oil
  • 1/2 cup water
  • 1/4 cup erythritol, powdered in a spice grinder
  • 1 dropperful (about 28 drops) vanilla-flavored stevia such as Sweetleaf Vanilla Creme
    • OR 2 packets stevia + 1/4 tsp vanilla extract
    • OR 4 tsp additional erythritol + 1/4 tsp vanilla extract
  • 1/2 tsp maple flavoring or maple extract

• Sugar-Free Maple Syrup Recipe @ recipes.steviva.com
  • Ingredients
    • 2 teaspoons Maple Extract
    • 2 cups water
    • 1/2 cup Fructevia, Steviva Blend or 1/8 teaspoon of Stevia
    • 1 teaspoon Guar Gum or Xanthan Gum, or 1/2 of each
  • Instructions
    • Bring two cups of water to a boil in a medium or small sauce pan
    • Add maple extract to the boiling water; I ordered mine online at Cook's (it's all natural)
    • Add the Fructevia, Steviva Blend or a 1/8 teaspoons of Stevia
    • Reduce heat to a simmer
    • Slowly add the Guar Gum or Xanthan Gum, and whisk until fully dissolved
    • I get my Guar Gum or Xanthan Gum from Bob's Red Mill
    • Reduce heat and let cool

• Sugar Free Maple Syrup @ tjstaste.com (01/19)
  • Ingredients
    • 2 cups cold filtered water, divided
    • 1/8 teaspoon xanthan gum
    • 1/3 cup xylitol, erythritol, or equivalent sweetener
    • 1/4 teaspoon mineral salt
    • 1 tablespoon maple flavoring
    • 1/2 teaspoon pure vanilla extract
  • Instructions
    • Mix 1/4 cup cold water with xanthan gum
    • Mix remaining water, sweetener, and salt together in a saucepan; bring to a boil
    • While whisking, mix in the xanthan gum water
    • Stir constantly until it begins to thicken
    • Remove from heat and add in maple flavoring and vanilla
    • Mixture should thicken more as it cools
    • Store in an airtight container in the fridge

• Sugar Free Maple Syrup @ wholesomeyum.com (01/19)
  • Ingredients
    • 1 cup water
    • 1 cup powdered erythritol
    • 1 1/2 tbsp maple extract
    • 1/2 tsp xanthan gum
  • Instructions
    • Whisk together the water, erythritol, and extract
    • Bring mixture to a gentle boil for about 5 minutes
    • Pour liquid into a blender
    • Sprinkle half the xanthan gum on top
    • Puree immediately, until no lumps remain
    • Repeat with the remaining xanthan gum
    • Wait a few minutes to allow the syrup to thicken further
    • If the erythritol crystallizes, simply reheat and shake/whisk

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Swerve (Erythritol and Oligosaccharides)

• Information
  • Swerve @ swervesweet.com (01/19)
    • Ingredients: Erythritol, oligosaccharides and natural flavors
    • Measures like sugar

• Recipes
  • Recipes @ swervesweet.com (01/19)
    • Chocolate Salted Peanut Butter Fat Bombs (01/19)

  • Gingerbread Fat Bombs @ jenniferbanz.com (01/19)

  • Keto Chocolate Chip Cookies @ jenniferbanz.com (01/19)

  • Low Carb Energy Bites @ jenniferbanz.com (01/19)

• Sources
  • Swerve Sweetener Bakers Bundle (12 oz Confectioners & Granular) @ amazon.com (01/19)

  • Swerve 12 oz @ vitacost.com (01/19)

  • Swerve 40 packets @ luckvitamin.com ($5.39) (01/19)

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Truvia (Erythritol and Stevia)

• Information
  • Truvia @ scientificpsychic.com (01/19)
    • One packet of Truvia (3.5 grams) contains 3 grams of erythritol, and
      "natural flavors" of undisclosed chemical composition

• Truvia (01/19)
  • Recipes @ truvia.com (01/19)
  • Truvia Sweetness Conversion Chart (01/19)

• Homemade Truvia
  • How to Make Your Own Truvia Substitute in Bulk @ healthyindulgences.net (01/19)
    • NuNaturals pure stevia extract has a pure, clean sweetness
    • NuNatural NuStevia Pure White Stevia Extract, 1 oz @ iherb.com ($11.19) (01/19)
    • To make 1/4 cup sweetener substitute
      • 1/8 tsp stevia extract (such as Mood & Mind Stevia Extract) (01/19)
      • 1/4 cup erythritol
      • Add ingredients to a plastic baggie, and shake well to mix

  • Sugar Substitute Like Truvia @ wholenewmom.com (01/19)
    • Use 1 cup erythritol and 1/2 tsp stevia extract powder
    • Use clean stevia extracts like NuNaturals, or Wisdom Natural (01/19)

  • Homemade Truvia @ trimhealthymama.freeforums.net (01/19)
    • 1 1/2 cups erythritol
    • 2 tsp NuStevia
    • Put into old Truvia container, and shake

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Xylitol

• Crystal Candy
  • Ice Chips Sugar Free Candy @ netrition.com ($4.19/tin) (01/19)

  • Hard Candy That's Good for Your Teeth @ myproana.com (01/19)
    • Ingredients
      • 1 cup xylitol
      • 1/2 packet of unsweetened Kool-aid mix
    • Instructions
      • Melt xylitol over low heat until completely liquid, with no crystals or clumps.
      • Don't overheat it or it will smoke very badly. It should take less than
        10 minutes for it all to melt.
      • Remove from heat and let cool for a few minutes.
      • Stir in a half packet of kool-aid until the color is evenly distributed.
      • Pour the pretty syrup onto something lined with parchment paper, and let it
        dry/crystalize for up to a day.
      • Once it's fully solidified you can break it up into bite sized pieces and enjoy!

  • More About Xylitol Candy @ foodallergiesonice.wordpress.com (01/19)

  • Peppermint Frost Breath Mints @ ruled.me (01/19)
    • Ingredients
      • 1 cup xylitol
      • 4 drops peppermint extract
    • Instructions
      • Put xylitol in small, stainless steel saucepan
      • Over low heat, melt xylitol. This takes approximately 5 minutes, depending
        on exact heat setting, being careful not to burn. If you have a candy thermometer,
        it should read above 300 (mine was at 350).
      • While xylitol is melting, line a jelly roll pan with parchment paper.
      • Remove xylitol from heat and let cool about 10 minutes or until thermometer
        reads 275 or less.
      • Add peppermint extract and stir to mix. (Adding peppermint extract to the
        xylitol at higher temps could cause it to spatter.)
      • Pour out into center of parchment and spread out as best you can. Please use
        caution, as this liquid is extremely hot.
      • Let dry. This will take up to 24 hours. As it dries, it forms these cool
        looking star shapes.
      • I let mine dry overnight, then turned it in the morning. The bottom was still
        wet in the center. As it dries, break apart to help further drying. When dry it
        will be opaque white and be covered with the star design.
      • When completely dry, break into serving sized (1 gram) pieces.

  • Xylitol Crystal Candy @ instructables.com (01/19)
    • Ingredients
      • 1/2 cup Xylitol
      • 1/16 tsp Cream of Tartar (Potassium Bitartrate)
      • 1/16 Citric Acid (find crystals or powder)
      • LorAnn Oils
    • Equipment
      • Double boiler or two nesting saucepans
      • Silicone baking mat or heavy-duty aluminum foil
      • Stove top
      • Small measuring spoons
      • Glass Mason jar (1/2 cup size), or food-save plastic container
    • Instructions
      • Place xylitol, cream of tartar and citric acid into top of double boiler
      • Mix well
      • Heat over boiling water (simmer) until melted (about 15-20 minutes)
      • Resist the urge to stir
      • When fully melted, turn off heat
      • Add 2-4 drops of pure oil, or up to 1/16 tsp LorAnn Oil
      • Remove top of double boilder, and wipe the bottom dry
      • Place silicon mat on an insulated surface -- not a cold stone countertop
      • Pour syrup onto a silicone mat
      • Scrap the pan as little as possible
      • If the syrup freezes in the pan, reheat the pan and finish pouring
      • Let the syrup self-leve (about 1/8 to 3/16 inches thich)
      • Set aside in a dust free area to set
      • Good candy will form shiny flat crystal sheets
      • It may take up to 3-4 hours for the sheet to fully crystalize
      • If the canedy sets too quickly, re-melt the candy and add extra acid
        (you may also need to add more flavoring)
      • Break into small pieces, and store in a container with a tight lid
      • Xylitol does not absorb moisture like sugar candy does
    • Troubleshooting
      • Xylitol crystal candy crumbles or breaks easily.
        • If surface looks grainy and dull, the crystals might be too small.
        • Add more citric acid or cream of tartar.
        • Try stirring the syrup less.
      • Xylitol syrup takes many hours to solidify or stays sticky.
        • You can add some seed crystals (of xylitol).
        • Use less acid.
        • You can re-melt the sticky candy and add plain xylitol to dilute the acid.
        • Reduce the amount of flavoring.

  • Xylitol Mints @ momsfrugal.bogspot.com (01/19)
    • Ingredients
      • 1/2 cup Xylitol
      • 1/4 cup water
      • 1/8 - 1/4 tsp Peppermint extract (with alcohol)
    • Instructions
      • Bring water to a boil and stir in xylitol.
      • Boil for approximately 12 minutes until hard crack stage on candy thermometer.
        You want it to be hardened quickly in cold water.)
      • Remove from heat and add several drops of peppermint extract. (1/8 to 1/4 tsp).
      • Use a spoon to drip the syprup onto brown paper.
      • The candy will begin to change color as it cools (from a murky clear to white).
        Once it hardens, it turns a pretty and crunchy white!
      • Allow a couple of hours to dry well.

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created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on April 5, 2024

URL: http://www.bonniehill.net/pages/lcsweeteners.html