Quick Answers
Some keto-friendly syrup options include:
- Sugar free maple syrup
- Monk fruit syrup
- Erythritol syrup
- Stevia syrup
- Allulose syrup
The ketogenic or “keto” diet has become an increasingly popular way to lose weight and improve health. This low-carb, high-fat diet helps the body reach a metabolic state called ketosis, where it burns fat for fuel instead of carbs. However, one challenge of keto is having to avoid sugar and high-carb foods like regular pancake syrup. Fortunately, there are several great low-carb syrup alternatives to satisfy your cravings on keto.
What Makes Syrup Keto-Friendly?
The key factor that determines if a syrup is keto-friendly is its carb and sugar content. On keto, you want to aim for less than 50g of total carbs per day. Ideally, you’ll choose syrups that have 1g of net carbs or less per serving. Net carbs refer to the total carbs minus fiber and sugar alcohols, which don’t count towards your daily carb limit. Keto syrups are made with low-glycemic sweeteners like erythritol, monk fruit, stevia, and allulose that won’t spike your blood sugar. These are much better options than regular syrup made from high-carb ingredients like corn syrup or maple syrup.
Keto Syrup Guidelines
Here are the key things to look for when choosing a keto-friendly syrup:
- Less than 1g net carbs per serving
- Sweetened with erythritol, monk fruit, stevia, allulose, or a blend
- No added sugars
- Low in calories
Best Keto-Friendly Syrup Options
If you’re searching for a keto-approved syrup to drizzle over your low-carb waffles or pancakes, here are some of the top options to consider:
1. Sugar-Free Maple Syrup
Many brands make maple-flavored sugar-free syrups using keto-friendly sweeteners like erythritol. These offer the classic mapley taste without the carbs and calories. Popular options include Lakanto and Walden Farms sugar-free syrups, which each have 0g net carbs per serving.
2. Monk Fruit Syrup
Monk fruit extract is an excellent no-calorie, low-glycemic sweetener. Monk fruit syrups provide a sweet taste and the thickness of regular syrup without the added sugar. Brands like Lankanto and Jordan’s Skinny Syrups make great monk-fruit based syrups in flavors like maple and caramel.
3. Erythritol Syrup
Erythritol is a sugar alcohol that’s 90-95% as sweet as sugar but with minimal carbs and calories. Many keto syrups are based on erythritol, including NOW Foods Erythritol Syrup and Wholesome Yum Zero-Carb Keto Syrup. These offer a mildly sweet taste similar to honey or agave.
4. Stevia Syrup
Stevia is an intensely sweet herbal extract that can be used to make sugar-free syrups. NuNaturals and SweetLeaf both offer stevia-based syrups in flavors like vanilla, chocolate, and cinnamon. Just a small amount provides plenty of sweetness with zero net carbs.
5. Allulose Syrup
Allulose is a rare sugar that tastes like sugar but has about 90% fewer calories. Brands like NOW Foods Allulose Syrup and Wholesome Allulose Simple Syrup offer thick syrup consistency while keeping net carbs low.
How to Use Keto Syrups
Here are some tips for using sugar-free keto syrups:
- Drizzle over keto pancakes, waffles, and French toast
- Sweeten keto oatmeal or chia pudding
- Mix into coffee, tea, or ketone drinks
- Use in fat bomb recipes
- Blend into keto-friendly smoothies
- Make homemade salad dressings and marinades
Start with small amounts, since some sugar-free syrups are sweeter than sugar. Combine syrups to make custom flavors, or experiment with syrups in keto desserts and fat bombs for variety.
Keto Syrup vs Regular Syrup Nutrition Comparison
Here’s how the nutrition of keto-friendly syrup compares to regular syrup:
| Syrup Type | Total Carbs | Sugar | Calories |
|---|---|---|---|
| Regular maple syrup (1/4 cup) | 54g | 44g | 218 |
| Regular pancake syrup (1/4 cup) | 64g | 60g | 260 |
| Sugar-free maple syrup (1/4 cup) | 0-1g net | 0g | 15-50 |
| Monkfruit syrup (1/4 cup) | 0-1g net | 0g | 15-60 |
As you can see, keto syrups provide the taste and texture of regular syrup, but with a fraction of the carbs, sugar, and calories. This makes them an ideal choice if you’re watching your carb intake on the ketogenic diet.
Potential Downsides of Keto Syrups
While sugar-free keto syrups have many benefits, there are some potential downsides to keep in mind:
- Aftertaste – Some sugar alcohols like erythritol can cause a cooling aftertaste.
- GI issues – Consuming too many sugar alcohols may lead to bloating, gas or diarrhea in some people.
- Not as sweet – Most keto-friendly sweeteners aren’t quite as sweet as regular sugar.
- Higher cost – Specialty keto syrups are usually more expensive than regular syrups.
The best approach is to try different options in small amounts to see which you tolerate best. You can also mix different keto sweeteners like monk fruit and erythritol to help mask aftertastes. And be sure to account for sugar alcohols in your daily carb limit.
Make Your Own Keto-Friendly Syrup
You can also easily make homemade keto syrup using ingredients like sugar-free maple extract, erythritol, and your choice of low-carb sweeteners. Here’s a simple recipe to try:
Ingredients:
- 1 cup water
- 1/2 cup erythritol
- 1/4 cup monk fruit sweetener
- 1 tsp sugar-free maple extract
- 1/2 tsp xanthan gum (optional thickener)
Instructions:
- Combine all ingredients in a small saucepan.
- Whisk together thoroughly to dissolve and combine.
- Bring to a boil over medium heat, then reduce heat and simmer for 5 minutes, stirring frequently.
- Remove from heat and allow to cool and thicken slightly before using.
- Store any leftovers in the fridge for up to 2 weeks.
This easy recipe results in a thick, padleable sugar-free syrup. Feel free to tweak it to your tastes by using different sweetener blends or flavors.
Conclusion
Following a keto diet doesn’t mean you have to miss out on delicious syrup. There are now many great options for keto-friendly syrups that deliver all the flavor and texture you crave, without all the carbs. Brands like Lakanto, Jordan’s Skinny Syrups, NOW Foods, and SweetLeaf offer an array of sugar-free syrups using sweeteners like monk fruit, erythritol, stevia, and allulose. You can also easily make keto syrup at home. Drizzle these low-carb syrups over keto pancakes and waffles or use them to sweeten up your keto baked goods and fat bombs to satisfy your sweet tooth without kicking you out of ketosis. With a little experimenting, you’ll find the perfect keto-friendly syrups to drizzle over your morning breakfast or use in tasty keto dessert recipes.
