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Keto Brown Sugar – Is it healthy? And the best options

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What is keto brown sugar? | Is keto brown sugar healthy? | What makes keto brown sugar keto-friendly? | Ways to use keto brown sugar | Best Options for Keto Brown Sugar

Many different foods are off limits while following a keto diet. In order for a keto diet to work, carbohydrates are very limited which means things like pastas, breads, rice, cookies, cakes, and many other sweets are not allowed. 

This is why it can be difficult to stick with a keto diet, especially if you have a sweet tooth! Even after achieving ketosis, some may still have cravings for sweets. In order to stay in ketosis, your carbohydrate intake will need to remain minimal, which doesn’t leave room for traditional sweets and desserts. 

With the rise in popularity of the keto diet, certain “keto-friendly” foods have made their way onto grocery store shelves. You may have seen different foods advertised as being compatible with the keto diet such as keto breads, keto granola, and keto cookies. There are even alternative sweeteners that are keto friendly. 

Keto brown sugar is one of the newer alternative sweeteners to hit grocery store shelves. Brown sugar is used in a variety of dishes so keto brown sugar could allow some of the foods that are off limits on keto to become keto-friendly. But, even though keto brown sugar works with a keto diet, is it healthy? 

In the article below, we’ll dive into what keto brown sugar is, ways to use it, and answer the question- is it healthy? We will also cover some of the best options for a sugar free brown sugar substitute.  

Keto Brown Sugar

What is keto brown sugar? 

While white sugar is the most popular sugar, there are certain recipes where brown sugar is an absolute must. Brown sugar is a combination of sugar and molasses, both of which contain high amounts of carbohydrates and aren’t compatible with a keto diet.

There are several types of brown sugar including light brown sugar and golden brown sugar. These sugars are lighter and do not contain as much molasses as traditional brown sugar. 

One tablespoon of brown sugar contains around 11 grams of carbohydrates. Those following a keto diet often try to keep total carbohydrates for the day around 20-50 grams. So, eating just one tablespoon of brown sugar would use up a significant portion of your daily carbohydrate intake. 

Because traditional brown sugar is not very keto-friendly, many have turned to a keto brown sugar substitute. Keto brown sugar is a 0 calorie brown sugar typically made from a combination of erythritol and allulose. Erythritol is a type of sugar alcohol commonly used as an alternative sweetener for those looking for low calorie or sugar free food products. 

Allulose is a naturally occurring sugar substitute found in things like raisins, molasses, and figs. Unlike regular sugar, allulose is not easily broken down in the body and contains significantly fewer carbohydrates. 

Other keto-friendly alternative sweeteners such as monk fruit, stevia, and sucralose are often used by those on the keto diet too. But, if you are looking for the classic brown sugar taste, then keto brown sugar is the way to go. 

Is keto brown sugar healthy? 

Now that we know what keto brown sugar is, we can answer the question: is it healthy? Since being healthy can mean different things, the answer to this question will depend on what your health goals are. 

Does being healthy mean avoiding processed foods for you? If so, then keto brown sugar wouldn’t be considered healthy. 

However, if you are looking for ways to better control blood sugar, lower overall calorie consumption, or stay in ketosis, then keto brown sugar is a healthy alternative to traditional sugar. 

Both erythritol and allulose (the main ingredients in keto brown sugar) have been shown to be safe and effective sugar alternatives in healthy individuals. Keto brown sugar doesn’t have the same effect on blood sugar that regular sugar does.

This means that insulin levels will be better balanced if someone chooses keto brown sugar instead of traditional brown sugar. 

Keto Brown Sugar

What makes keto brown sugar keto-friendly? 

To understand why keto brown sugar is keto-friendly, we must first understand how the keto diet works. As opposed to other diets which involve calorie counting, the keto diet is focused more so on carbohydrate restriction. 

The ketogenic (or keto for short) diet is used as both a weight loss strategy and a way to improve overall health. The keto diet works with a variety of lifestyles and can even be combined with other weight loss strategies, like intermittent fasting

The theory behind the keto diet is that by restricting carbohydrates to a very minimal amount, the body will undergo ketosis. During ketosis, the body’s preferred source of energy (glucose) is depleted, so it will search for alternative sources of energy. This usually happens in the form of stored fat which is converted into a usable form of energy called ketones. 

There are different variations of the keto diet but all types focus on restricting carbohydrates. In order to keep under the daily carbohydrate limit (typically less than 50 grams per day), you have to be selective about which carbohydrates are consumed. 

This could look like a handful of blueberries, steamed broccoli, mushrooms, or avocados. The types of foods that contain brown sugar likely couldn’t fit into a keto diet. Cookies, cakes, pies, and even baked beans are all off limits.

This is why people who follow keto will focus on foods like meats, cheeses, fish, nuts, and seeds. Certain drinks are also off limits for those following a keto diet, especially ones with lots of added sugar. But there are a few that are keto-friendly like the ones found on our list of top 20 keto-friendly drinks

Keto brown sugar, on the other hand, contains very low calories and carbohydrates and no added sugar. This means that it won’t use up a large portion of your daily carbohydrate intake and you can stay in ketosis. Due to the components in keto brown sugar, you can still have the sweet, rich taste of brown sugar without the added calories of sugar. 

Keto Brown Sugar

Ways to use keto brown sugar

A keto brown sugar substitute can be used in a variety of ways. The great thing about keto brown sugar is that it can be used in many of the same recipes that call for traditional brown sugar. 

Not only does it work in baked goods, but it can also be added to sauces, coffee, and salad dressings. Below is a list of ways to use keto brown sugar in your meals. 

  1. Cookies. We all know that familiar rich taste of a chocolate chip cookie but when you’re on a keto diet, cookies are off limits. Now with a keto brown sugar substitute, you can make a keto-version of your favorite chocolate chip cookie recipe. 
  2. Sauces. Brown sugar is a key ingredient in many different sauces including barbeque sauce, teriyaki sauce, and glazes for meat. Simply substitute a keto brown sugar substitute and you can enjoy your favorite sauce again. 
  3. Coffee. No matter how you enjoy your coffee, sometimes a simple brown sugar taste can really elevate your morning cup of coffee. Using keto brown sugar makes your coffee taste indulgent without throwing your ketosis off track. 

Best Options for Keto Brown Sugar

So you want to try keto brown sugar but, what is the best brown sugar zero calorie sweetener that’s also keto-friendly? In the list below, we have rounded up some of the most popular keto brown sugar substitutes on the market today. 

Pyure Organic Brown Sugar. This is one of the few organic brown sugar zero calorie sweeteners. Made from plant-based ingredients, this keto brown sugar actually dissolves like traditional brown sugar. It is also a 1:1 ratio with traditional brown sugar. 

Brown Swerve. This keto brown sugar has a similar texture to regular brown sugar and bakes similarly as well. Brown swerve only contains the ingredient erythritol and contains zero net carbohydrates. Their website mentions that it doesn’t have a bitter aftertaste like some of the other alternative sweeteners. 

Sukrin Gold. Another alternative to traditional brown sugar, this product is a cup for cup replacement. There are no additives, preservatives, or artificial colors in their product. Some users of Sukrin Gold note that it’s great for use in coffee, frozen fruit, and even banana bread. 

In summary, keto brown sugar can be a healthy option for those looking to substitute traditional brown sugar. While on the keto diet, it’s important to consume lower amounts of carbohydrates in order to maintain ketosis. 

Which carbohydrates are consumed while on a keto diet can vary, but generally carbohydrates are reserved for things like certain fruits or vegetables. Brown sugar is a major component in many baked goods, desserts, and sauces. 

By substituting keto brown sugar for regular brown sugar, you can avoid blood sugar spikes and crashes and maintain ketosis. In this way, keto brown sugar is a healthy option. Keto brown sugar can be used in many of your favorite recipes that use brown sugar. 

The three types of keto brown sugar listed above can all be used cup for cup of regular brown sugar. Keto brown sugar is perfect for recipes such as chocolate chip cookies, barbeque sauce, or muffins so you can indulge your sweet tooth even while on a keto diet! 

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