Sugar free syrups have become popular alternatives to regular syrups for people watching their sugar and carb intake. Sugar free syrups are made with non-nutritive sweeteners instead of sugar, but some people wonder if they still contain carbohydrates. This article will examine the carb content of popular sugar free syrup brands and explain why some sugar free syrups do contain a small amount of carbohydrates.
Do sugar free syrups contain carbs?
The short answer is that most sugar free syrups do contain a small amount of carbohydrates, usually less than 1-3 grams per serving. While sugar free syrups do not contain sugar, some do use ingredients that provide a minimal amount of carbs. Here’s an overview:
Sugar alcohols
Many sugar free syrups are sweetened with sugar alcohols, which are low-calorie sweeteners derived from sugars. Common sugar alcohols used include sorbitol, xylitol, erythritol, and maltitol. Sugar alcohols are not completely digested or absorbed by the body, so they provide fewer carbs and calories than regular sugar. However, sugar alcohols do provide a small amount of carbohydrates, roughly 0.5-3 grams per serving. So syrups sweetened with sugar alcohols are not completely carb-free.
Natural sweeteners
Some sugar free syrups use stevia leaf extract or monk fruit extract rather than sugar alcohols. These natural sweeteners contain minimal carbs. For example, pure stevia extract has less than 1 gram of carbs per serving. So syrups made purely with stevia or monk fruit could be essentially carb-free. However, many stevia-sweetened syrups also contain sugar alcohols which would provide some carbs.
Thickeners
Sugar free syrups need viscosity and thickness, so they also contain ingredients like cornstarch, tapioca starch, or xanthan gum. These thickeners and binders can add a very small amount of carbohydrates, around 1-2 grams per serving.
So in summary, most sugar free syrups are not completely zero carb, but they contain no more than 1-3 grams of carbs from sugar alcohols, natural sweeteners, and thickeners. This is a negligible amount of carbs for most low-carb diets.
Comparison of carbs in regular vs sugar free syrup
To put the carb content of sugar free syrups into context, here is a comparison of the carb count in regular syrup versus popular sugar free varieties:
| Syrup Type | Carbs per Serving |
|---|---|
| Regular maple syrup (1⁄4 cup) | 52 grams |
| Regular pancake syrup (1⁄4 cup) | 56 grams |
| Sugar free maple syrup | 0-3 grams |
| Sugar free pancake syrup | 0-3 grams |
As you can see, regular syrups contain over 50 grams of carbs per serving, while sugar free varieties contain less than 3 grams – a negligible amount. So sugar free syrups are an excellent lower carb substitute.
Lowest carb sugar free syrup brands
If you are following a very strict low-carb or keto diet, you may want to pay close attention to the specific carb count of different sugar free syrup brands. Here are some popular options ranked from lowest to highest carb content based on a 1⁄4 cup serving:
| Sugar Free Syrup Brand | Carbs per Serving |
|---|---|
| Walden Farms Pancake Syrup | 0 grams |
| Jordan’s Skinny Syrups | 0 grams |
| Birch Benders Zero Calorie Syrup | 1 gram |
| Mrs Butterworth’s Sugar Free Syrup | 1.5 grams |
| Log Cabin Sugar Free Syrup | 1.5 grams |
| Aunt Jemima Sugar Free Syrup | 2 grams |
| Hungry Jack Sugar Free Syrup | 2.5 grams |
| Nature’s Hollow Sugar Free Syrup | 3 grams |
As you can see, brands like Walden Farms and Jordan’s Skinny Syrup contain 0 grams of carbs per serving according to their nutrition labels. A few other brands like Birch Benders, Mrs Butterworth’s, and Log Cabin contain 1-2 grams of carbs. Hungry Jack, Nature’s Hollow, and Aunt Jemima are slightly higher at 2-3 grams of carbs. But they all remain negligible sources of carbs.
Best sugar free syrup options
Based on taste, price, availability, and nutrition, here are some of the best sugar free syrups to consider:
Maple Grove Farms Sugar Free Syrup
Maple Grove Farms makes an excellent sugar free maple syrup that has a smooth, rich maple flavor without any bitter aftertaste. It is sweetened with sucralose and xylitol. With just 1 gram of carbs per serving, it fits low-carb diets perfectly. It is also affordable and sold in many grocery stores. Highly recommended for sugar free maple syrup.
Walden Farms Pancake Syrup
If you want zero carbs, Walden Farms Pancake Syrup contains 0 grams of carbs and just 10 calories per serving. It uses sucralose as the sweetener. The consistency is thin, so it may not be ideal on waffles or pancakes, but it has great flavor on things like fruit.
Lakanto Maple Flavored Syrup
Lakanto makes a sugar free maple syrup sweetened with monk fruit and erythritol. With no artificial sweeteners, it has a clean taste. It is thicker than some other sugar free syrups. And it contains just 1 gram of carbs per serving.
Jordan’s Skinny Syrups
For flavored pancake syrup, Jordan’s Skinny Syrups are very popular. They come in fun flavors like salted caramel and cinnamon bun. Jordan’s uses a blend of sucralose, sorbitol, and xylitol to achieve 0 grams of carbs and only 10-15 calories per serving. The consistency is thin though.
Nature’s Hollow Sugar Free Syrup
Nature’s Hollow is one of the most affordable sugar free syrup options. It contains 3 grams of carbs per serving and is sweetened with sucralose and xylitol. The thickness is great for pancakes and waffles. It comes in maple, blueberry, strawberry, chocolate, and butter pecan flavors.
So in summary, these are some of the top sugar free syrup choices based on taste, texture, ingredients, nutrition profile, and price. All provide that sweet syrup flavor with minimal carbs to fit low-carb eating plans.
Potential downsides of sugar free syrups
While sugar free syrups allow people to enjoy syrup flavor on a low-carb diet, there are some potential downsides to consider:
Digestive issues
Some of the sugar alcohols used like maltitol and sorbitol can cause digestive upset, gas, and bloating when eaten in large amounts. People vary in their tolerance, so start with small portions.
Aftertaste
Sugar free syrups made with sucralose may have a bitter, chemical-like aftertaste. See if it bothers you. Monk fruit and stevia blends generally don’t have this issue.
Not ideal texture
Some thin, watery sugar free syrups don’t have the thick, luxurious texture of regular syrup. The consistency may not be satisfying on pancakes or waffles. Try different brands to find one you like.
Higher cost
Sugar free syrups made by smaller brands usually cost more than regular syrups. But larger brands like Mrs Butterworth’s and Log Cabin are affordably priced.
So in moderation, sugar free syrups can be enjoyed on a low-carb diet. But watch out for digestive issues, aftertaste, texture, and cost of certain products.
Recipes using sugar free syrup
Here are some delicious options for using sugar free syrups:
Pancakes and waffles
Use sugar free syrup on low-carb pancakes and waffles made with almond flour or protein powder. Mrs Butterworth’s, Nature’s Hollow, and Walden Farms work well.
French toast
Dip low-carb bread in eggs and milk, then cook in butter. Top with Jordan’s Skinny Syrup flavors.
Yogurt parfait
Stir a sugar free syrup like maple into plain Greek yogurt. Top with berries, pecans, and granola.
Overnight oats
For overnight oats, mix oats with milk and 0 carb Walden Farms syrup. Chill overnight.
Fruit salad dressing
Drizzle berry or citrus salads with flavored syrups like raspberry or orange.
Sweeten coffee
Add flavored sugar free syrups to coffee for a sweet treat. Hazelnut and vanilla work well.
Smoothies
Add syrup to protein smoothies for extra sweetness without added carbs.
Yogurt bowls
Drizzle sugar free syrup over yogurt bowls with fruit and nuts for a quick breakfast.
So sugar free syrups can be used in many of the same dishes as regular syrups to provide sweet flavor without excess carbs. Get creative with low-carb recipes using sugar free syrup.
DIY sugar free syrup recipe
It’s also easy to make your own custom sugar free syrup at home with just a few ingredients:
Ingredients
– 1 cup water
– 1⁄4 cup erythritol or xylitol (sugar alcohol)
– 1⁄2 tsp maple flavor or extract
– 1 tsp vanilla extract
– 1⁄2 tsp cinnamon (optional)
– 1 tbsp cornstarch (for thickness)
Instructions
1. In a small pot, mix together the water, sugar alcohol, flavor extracts, and cinnamon if using.
2. Sprinkle in the cornstarch and whisk vigorously to dissolve.
3. Heat the mixture over medium, stirring frequently, until it thickens to a syrup consistency.
4. Remove from heat and let cool before using. Store in a sealed container in the fridge.
This easy sugar free syrup recipe can be customized with flavors like vanilla, almond, orange, or coffee. You control the ingredients to achieve 0 grams of carbs per serving.
Conclusion
While most sugar free syrups contain a minimal amount of carbohydrates from sugar alcohols or thickeners, they provide a huge reduction compared to regular syrups. Brands like Walden Farms, Jordan’s Skinny Syrups, Mrs Butterworth’s, and Nature’s Hollow make excellent low-carb pancake and maple syrup options. In moderation, sugar free syrups can be enjoyed on a low-carb or keto diet to satisfy sweet cravings. Make sure to account for the small amount of carbs in sugar free syrups and watch out for digestive side effects from sugar alcohols. With so many delicious brands and recipes to try, you can still enjoy syrup flavors without the excess carbohydrates.
