Skinny syrups have become a popular way to add flavor to coffee, teas, and other beverages while keeping the calorie and sugar content low. But are they actually keto-friendly? The answer depends on the specific ingredients in each syrup.
What are skinny syrups?
Skinny syrups are flavored sugar-free syrups that are meant to be low in calories and carbs. Popular brands like Torani, Skinny Mixes, Jordan’s Skinny Syrups, and Walden Farms offer dozens of flavors ranging from caramel to hazelnut to pumpkin spice and more. The main appeal of skinny syrups is that they allow you to customize the flavor of your beverage without adding significant calories or sugar.
Most skinny syrups are sweetened with artificial sweeteners like sucralose, aspartame, acesulfame potassium, or stevia. They generally contain 0-1 grams of sugar and around 5-20 calories per serving. Skinny syrups come in small bottles that are meant to be drizzled into coffee, tea, protein shakes, oatmeal, yogurt, and other foods and drinks.
Are all skinny syrups keto-friendly?
While most skinny syrups are low in carbs and sugar, not all of them can be considered keto-friendly. To be keto-friendly, a syrup should contain minimal carbs and utilize sweeteners that have little to no effect on blood sugar or insulin levels.
Many skinny syrups do fit these criteria by using non-nutritive sweeteners. However, some syrups contain ingredients like malitol, sorbitol, corn syrup, and dextrose which can impact blood sugar and take you out of ketosis. Even some syrups sweetened with stevia can contain fillers that add unnecessary carbs.
Keto-friendly skinny syrup ingredients
Here are some skinny syrup ingredients that are generally keto-friendly:
- Acesulfame potassium (Ace-K)
- Stevia extract
- Monk fruit extract
Skinny syrup ingredients to avoid on keto
And here are some ingredients that could impact ketosis:
- Corn syrup
- Agave nectar
- Cane sugar
Do skinny syrups affect ketosis?
Most skinny syrups will not remove you from ketosis or significantly impact blood sugar since they are very low carb. However, some people may need to be cautious with skinny syrups containing maltitol and other sugar alcohols.
The main factors that can affect ketosis are:
- Carb content: Any syrup with over 5 grams net carbs per serving could potentially knock you out of ketosis depending on your daily carb intake.
- Sugar alcohols: Sugar alcohols like maltitol and sorbitol can cause a slight blood sugar spike in some people, so they should be limited on keto.
- Sweetener blends: Beware of syrups that use stevia or monk fruit but bulk up the sweetness with maltodextrin, dextrose and other fillers that add carbs.
The main thing is to read the nutrition label closely and look at the total carb content, types of sweeteners used, and the ingredients list to identify any sugars or sneaky carb-adding fillers.
Best keto-friendly skinny syrups
When choosing a keto-friendly skinny syrup, look for ones that use natural zero-calorie sweeteners like stevia and monk fruit or artificial sweeteners like sucralose and aspartame. Watch out for maltitol, which can spike blood sugar. Here are some great keto-friendly options:
Torani Sugar Free Syrups
Torani makes some of the most popular skinny syrup flavors like salted caramel and vanilla. Their sugar free line is sweetened with sucralose and contains 0g net carbs and just 5-15 calories per serving. Torani has over 36 sugar free flavors including peach, chocolate, hazelnut and more.
Jordan’s Skinny Syrups
Jordan’s Skinny Syrups offers classic flavors like cinnamon roll and white chocolate in addition to unique flavors like pumpkin spice marshmallow and toasted marshmallow. They are sweetened with a blend of stevia, erythritol andsucralose and contain 0g net carbs and 0-5 calories per serving.
Monin Sugar Free Syrups
Monin has a stevia-sweetened line of sugar free syrups in flavors like caramel, almond, pumpkin spice, and english toffee. Each 2 tablespoon serving contains 5 calories and less than 1g carbs. The syrups use stevia with no artificial sweeteners.
Skinny Mixes Sugar Free Syrups
Skinny Mixes offers interesting flavors like chocolate coconut, snickerdoodle, and maple waffle in addition to classic syrup flavors. The sugar free line is sweetened with sucralose and stevia. There are 0g net carbs and 15-20 calories per serving.
Walden Farms Calorie Free Syrups
Walden Farms is known for their extensive line of calorie-free sauces and syrups. Flavors include pancake, chocolate, caramel, and fruit flavors like peach and strawberry. They are sweetened with sucralose and ace-K. There are 0 calories and 0g carbs per serving.
Are sugar-free syrups healthy?
While sugar-free syrups like skinny syrups and Walden Farms can be keto-friendly, the health factor depends on your views on artificial sweeteners. Here are some things to consider:
- Artificial sweeteners like sucralose and aspartame are controversially linked to cancer risk, however major health organizations consider them safe in moderation.
- For gut health, monk fruit and stevia extracts are likely a better choice than artificial sweeteners.
- Non-nutritive sweeteners may increase cravings for sweets in some people.
- Syrups with sugar alcohols can cause digestive issues like gas and bloating when eaten in excess.
Overall, enjoying the occasional sugar-free syrup in your coffee or tea shouldn’t pose major health risks for most people. But moderation is key, since we don’t fully understand the long-term effects of heavy artificial sweetener consumption.
Other keto-friendly coffee syrups
In addition to mainstream skinny syrups, there are some other keto-friendly coffee flavoring options to consider:
- Nut pods – These nut milk-based creamers come in flavors like hazelnut, caramel, and vanilla. They contain 1-2g net carbs per serving.
- NuNaturals stevia syrups – Offered in flavors like orange, chocolate, and vanilla, these syrups get their sweetness solely from stevia.
- ChocZero syrups – These syrups are sweetened with monk fruit extract and contain no sugar or artificial sweeteners. Flavors include chocolate, caramel, and maple.
- DIY sugar-free syrup – You can make your own simple syrup by mixing erythritol or your choice of low carb sweetener with extracts like vanilla or almond.
Most skinny syrups can fit into a keto diet plan as they are low in sugar and carbs. Just be sure to read labels and watch out for certain sugar alcohols like maltitol that may affect ketosis. When used in moderation, sugar-free syrups provide a nice way to add flavor to beverages and foods without knocking your body out of fat-burning mode.
Are skinny syrups keto?
Most skinny syrups are keto-friendly since they contain minimal carbs and are sweetened with non-nutritive sweeteners. However, some may contain maltitol or fillers that can affect blood sugar and ketosis for some people.
Do Walden Farms syrups affect ketosis?
No, Walden Farms syrups will not remove you from ketosis. They are very low in carbs with 0g net carbs and 0 calories per serving. Walden Farms syrups use sucralose and ace-K to provide sweetness without carbs or sugar.
Can I drink coffee with skinny syrups while fasting?
Yes, having coffee with a small amount of skinny syrup will not break your fast. Just be sure to choose a syrup that is low in calories and carbs like Torani and Jordan’s Skinny Syrups.
Which sweeteners are keto-friendly?
Some keto-friendly sweetener options include:
- Monk fruit
Do sugar-free syrups spike insulin?
Most sugar-free syrups made with non-nutritive sweeteners will not spike insulin or blood sugar levels. However, some people may need to be cautious with sugar alcohols like maltitol and sorbitol.