The keto diet has become incredibly popular as a way to lose weight and improve health. However, it does require restricting your carbohydrate intake to achieve ketosis. For many keto dieters, the first question that comes to mind is: can I still enjoy sweet treats like coffee syrup on keto? The short answer is yes, sugar free coffee syrups are generally considered keto-friendly.
What is the keto diet?
The ketogenic or “keto” diet is a very low carb, high fat diet. The goal is to reach a metabolic state called ketosis, where your body switches from burning carbohydrates for energy to burning fat. This causes rapid weight loss and has been associated with other potential health benefits like improved brain function and reduced risk of disease.
To achieve ketosis, you need to restrict your net carb intake to 20-50 grams per day. Net carbs are total carbs minus fiber and sugar alcohols. On keto, the majority of your calories come from fat sources like oils, butter, nuts and seeds. Protein intake should also be moderate.
Because carbohydrates are so restricted, many high carb foods are eliminated on keto. This includes things like grains, starchy vegetables, legumes, fruit and sugar. As a result, people following the keto diet need to find lower carb substitutes for foods they enjoy.
Are sugar free syrups keto-friendly?
Most sugar free coffee syrups are low in carbohydrates and can fit into a keto diet when consumed in moderation. However, there are a few things to consider when choosing a product:
- Check the nutrition label – Look for syrups with 0-1g net carbs per serving.
- Avoid maltitol – This sugar alcohol can spike blood sugar in some people.
- Beware “hidden” carbs – Some syrups contain flour, rice starch or natural sweeteners that up the carb count.
- Go easy on portions – Even low carb sweeteners can stall weight loss if over-consumed.
Many popular brands like Torani, Davinci, Jordan’s Skinny Mixes and Monin have sugar free syrups sweetened with either sucralose or stevia. These are generally considered safe for keto in small amounts.
Keto-Friendly Syrup Brands
Here are some of the top low-carb syrup brands for keto dieters:
| Brand | Sweetener Used | Net Carbs per Serving |
|---|---|---|
| Torani Sugar Free Syrups | Sucralose | 0g |
| Jordan’s Skinny Syrups | Sucralose, stevia | 0-1g |
| Davinci Sugar Free Syrups | Sucralose | 0g |
| Monin Sugar Free Syrups | Sucralose | 0g |
| Skinny Mixes Sugar Free Syrups | Sucralose | 0g |
| Walden Farms Pancake Syrup | Stevia, acesulfame potassium | 0g |
Are there any downsides to sugar free syrups on keto?
While sugar free syrups are considered keto-friendly, there are a couple potential downsides to watch out for:
- Blood sugar spikes – Sugar alcohols and artificial sweeteners may still cause an insulin response in some people, potentially reducing ketone levels.
- Digestive issues – Sugar alcohols are poorly absorbed and can cause bloating, gas or diarrhea in sensitive individuals.
- Promotes sweet cravings – The sweet taste of syrups could trigger carb cravings or overeating.
- Stalls weight loss – Even without carbs, excess calories from added fats or protein in syrups can prevent fat burning.
To avoid these issues, use sugar free syrups sparingly, watch your portions and see how your body responds. Pay attention to appetite, cravings, weight loss stall and digestive symptoms.
Tips for using sugar free syrups on keto
Here are some tips to integrate sugar free syrups into your keto diet:
- Use small amounts – 1-2 tablespoons max per serving.
- Count them in your net carb and calorie intake for the day.
- Try diluting syrups in water or milk to reduce sweetness.
- Opt for whole food sweeteners like stevia or monk fruit when possible.
- Mix your own syrup using a sugar free sweetener and sugar free pancake flavoring.
- Pair syrups with high fat foods like nut butters or cream to balance blood sugar response.
- Avoid syrups if you find they trigger cravings or stall your weight loss.
Keto-friendly ways to use sugar free syrups
Here are some ideas for how to incorporate sugar free syrups into a keto diet:
Coffee and Tea
- Add flavored syrups to coffee, lattes or iced coffee drinks
- Stir syrup into hot tea or chai tea lattes
- Use as a sweetener for bulletproof coffee along with butter or MCT oil
- Drizzle over foamy milk to make a sugar free latte
Smoothies
- Add sugar free syrup to high fat smoothies with avocado, coconut or nut butter
- Mix in a splash of syrup for flavor instead of higher carb options like fruit
- Sweeten keto protein shakes or meal replacement smoothies
Pancakes and Waffles
- Top keto pancakes, waffles or crepes with sugar free syrup
- Use syrup as a base for keto pecan pie or maple flavored desserts
- Stir a bit of syrup into keto pancake or waffle batter for flavor
Fat Bombs and Baked Goods
- Add sugar free syrup to keto fat bombs, custards or puddings
- Use as a sweetener in keto cakes, muffins, brownies or ice cream
- Stir into nut butter for a sweet fat bomb filling or dip
Yogurt, Cottage Cheese and Ricotta
- Mix syrups into full fat Greek yogurt or cottage cheese
- Sweeten keto ricotta pancakes or desserts with sugar free syrup
- Swirl syrup into chia pudding made with coconut or almond milk
Oats and Overnight Oats
- If including small portions of oats in your diet, drizzle syrup over oatmeal
- Sweeten chia seed or flaxmeal overnight oats with syrup instead of honey
- Use syrup to sweeten baked oatmeal or granola recipes
Keto syrup recipes
Here are some delicious keto recipes using sugar free syrups:
Keto Pancakes with Sugar Free Syrup
Fluffy low carb pancakes topped with creamy sugar free maple syrup.
Ingredients:
- 2 eggs
- 2 tbsp cream cheese, softened
- 2 tbsp coconut flour
- 1/2 tsp baking powder
- 1/4 cup sugar free maple syrup
Instructions:
- Blend all ingredients except syrup until smooth batter forms.
- Pour batter into greased pan and cook over medium heat until bubbles form and edges are dry.
- Flip and cook other side 1-2 minutes.
- Serve stacked pancakes drizzled with sugar free maple syrup.
Sugar Free Caramel Sauce
Delicious low carb caramel sauce for topping keto desserts.
Ingredients:
- 1 cup heavy cream
- 1/2 cup butter
- 1/2 cup sugar free caramel syrup
- 1 tsp vanilla extract
Instructions:
- Heat cream, butter and syrup in a saucepan over medium heat until simmering.
- Remove from heat and stir in vanilla.
- Let cool slightly before serving or refrigerate until thickened.
- Drizzle over keto cakes, pancakes or ice cream.
Sugar Free Hazelnut Mocha
A delicious high fat keto coffee drink with hazelnut syrup.
Ingredients:
- 8 oz hot brewed coffee
- 2 tbsp heavy cream
- 1 tbsp sugar free hazelnut syrup
- 1 tbsp cocoa powder
- 1 tbsp MCT oil or coconut oil (optional)
Instructions:
- Brew coffee and pour into a blender.
- Add remaining ingredients and blend until frothy.
- Pour into a mug and enjoy!
The bottom line
Sugar free coffee syrups can be included on a keto diet in moderation. Look for brands sweetened with stevia or sucralose and avoid maltitol. Use small servings, no more than 1-2 tbsp per drink or recipe. Pay attention to how syrups affect your blood sugar, cravings and ketosis. Avoid overdoing it.
Syrups mix well into keto coffees, teas, smoothies, fat bombs and baked goods. You can also make your own homemade sugar free syrup. While sugar free syrups can make keto more enjoyable, always make sure to count them into your daily net carbs and watch your portions.
