The famous Keto diet takes its name from the scientific process of ketosis, where you force your body to reach a metabolic state where it starts breaking down stored fats instead of carbohydrates to produce energy. Going through with a keto is a task. Moreover, a keto diet requires you to completely cut-off from consuming starches and processed sugar of any kind. When you think about it, processed sugar and even sugar alone is in our diet every day in various forms. I find it impossible to imagine a meal without starch or sugar.
The part of the meal that takes the biggest hit when going through a keto cleanse is the dessert. How do you make desserts without sugar? Thankfully, there are today many options available to substitute instead of regular sugar while making desserts. Let’ s have a look at the replacements for regular sugar while following keto.
Simple Keto Dessert Using Simple Ingredients
The best way to substitute sugar is to go for a natural sweetener. Moreover, stevia is a plant-based sweetener derived from the plant called Stevia rebaudiana. Besides, this natural substance is non-nutritive, meaning it has no sugar of carbohydrates. It is available both in liquid as well as powdered form. You can use it sweeten your desserts or your even your drinks. Do keep in mind that stevia tends to be much sweeter than your regular sugar. Hence, proportions for using the same vary a lot. The estimate to go by is that for every 200 grams of sugar, 1 teaspoon of stevia is sufficient.
Keto Substitute- Sucralose
Unlike Stevia, Sucralose is a manufactured product making it artificial. It passes undigested through the human body; hence there is no absorption of sugar or carbohydrates. The minus point is that sucralose produces harmful chemicals when exposed to high temperatures, thereby making it unsuitable for baking.
Simple Keto Desserts Using Xylitol
Xylitol is a type of sugar alcohol, which is fine for use while baking. Moreover, it has the same sweetness factor as regular sugar and has only three calories per gram. Besides, this can be used in a 1:1 ratio as it tastes just like sugar. However, we should warn you that Xylitol has been associated with digestive problems while consumed in high doses. You should keep a check on the amounts being used.
Keto With Monk Fruit Sweetener
Monk fruit sweeter as the name implies is another naturally occurring sugar substitute, found in the monk fruit plant native to southern China. This form of sugar contains no sugar and no calories, but it can be anywhere from 180-250 times sweeter than regular sugar. Moreover, this does make up for a great baking option. Furthermore, it has no harmful effects and ticks all the boxes that make up for a perfect sugar substitute. All the plant-based sweeteners are the healthier option any day than the regular sugar. The sheer cost difference makes it difficult to replace them in everyday usage. If you can replace sugar from your daily routine, keto or no keto, you will see a change very soon.