Are you looking for a healthy sugar replacement? Natural sweeteners are helping people ditch the insulin spikes of sugar and avoid artificial sweeteners. This keto sweetener guide breaks down the differences between the top 3 zero-calorie sweeteners: Monk Fruit vs Swerve vs Stevia. These sweeteners work well, but it's important to learn the differences and how to identify the cleanest natural sugar replacement.
Recently, sugar intake has become an alarming health crisis. Sugar is known to contribute to many health issues like inflammation, type 2 Diabetes, heart disease, obesity, tooth decay, cancer, and more.
Because of this, alternative sweeteners hit the scene and are becoming increasingly popular. People are looking for substitutes to replace sugar in dessert recipes, to sweeten tea or coffee, or to satisfy the occasional sweet tooth.
Some natural sweeteners still contain naturally occurring sugars like honey, coconut sugar, maple syrup, and date syrup. These sweeteners have incredible health benefits. However, if you are looking to reduce calories, carbohydrates, and blood glucose levels, natural sugar-free sweeteners are ideal!
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Low Carb Sweeteners
Many want to match the sweetness of sugar without the carbohydrates, calories, or blood sugar spikes of regular sugar. This has caused an increase in sugar-free sweetener products.
Whether you are on a low-carb or ketogenic diet, working on managing your blood sugar levels, working on weight loss, or simply want to improve your health and energy, switching to a low-carb sweetener can help.
Unfortunately, many of these zero-calorie sweeteners are made in a lab using artificial ingredients or even sugar alcohols. (Think Splenda/sucralose, aspartame, saccharin, xylitol, etc.)
Luckily, there are healthy and natural sugar substitutes that can match the sweetness level of white sugar without the negative effects of artificial sweeteners.
As a holistic nutritionist, I hear this topic often. So, I'd like to take the time to explain the differences between three popular sugar alternatives monk fruit vs swerve vs stevia, and how to choose the healthiest one for your goals.
Hint: Some natural sweeteners are cut with sugar alcohols. I will cover the pros and cons of these, and explain how to check to see if your product is the sweetener that you are hoping it is! (Pure and uncut is best!) In my personal experience, reading and understanding nutrition labels and ingredients is an important part of living a healthy life.
Disclaimer
As a Certified Holistic Nutrition Specialist, I provide information and suggestions that may be helpful on your wellness journey. This is not intended to be a substitute for medical advice. Always consult with a healthcare provider before making any major changes to your diet.
Comparing Monk Fruit vs Swerve vs Stevia
Taste: Monk fruit has a fruity, very sweet taste. Swerve has a slightly different, yet distinct taste that has a similar flavor to sugar. Stevia has a slightly different, yet still intensely sweet taste.
Cost per serving: Depending on the style of Swerve and the brand of either monk fruit or stevia, they are all about the same.
It may seem that Swerve offers more volume for the money, however pure monk fruit and stevia are highly concentrated on sweetness and a small amount lasts a very long time.
Versatility: Swerve offers many variations of sugar such as brown sugar, granular sugar, and confectioners sugar as options.
Each option has different ingredient additives. Different brands of monk fruit and stevia may also offer these styles such as Lakanto. However, the ingredients will not be pure monk fruit or stevia.
Ingredients: If you use pure monk fruit or stevia, there should be no additional ingredients. This is ideal. Swerve contains oligosaccharides, erythritol, and "natural flavors", among other ingredients. Their ingredients may also vary depending on the product. As you will learn below, erythritol is a sugar alcohol and may not be for everyone.
Availability: The availability of each of these keto sweeteners is subject to location. They are becoming more and more prevalent in grocery stores, online retailers, and health food stores.
They are readily in products marketed as "sugar-free", so it is important to check the labels.
Benefits: All three of these sugar-free sweeteners offer the benefit of not spiking blood sugar levels.
Pure monk fruit or pure stevia offers the benefit of no additional ingredients, compared to Swerve. Swerve uses erythritol and other additives.
Monk fruit has also been used as a remedy in Traditional Chinese Medicine for congestion, sore throats, and inflammation!
Monk Fruit
Monk fruit sweetener (aka Luo Han Guo) is a small fruit native to southern China. Traditional Chinese Medicine practitioners have used it for various ailments for centuries. It is known for its intensely sweet taste. It is said Buddhist Monks discovered and named it many centuries ago.
The sweetness of monk fruit comes from natural compounds called mogrosides (mogroside V, which is the main active ingredient that creates its sweetness). The compounds make it even sweeter than sugar.
Monk fruit extract is estimated to be around 150 times sweeter than table sugar (sucrose). So a little goes a long way! It only takes a minuscule amount to match the sweetness of sugar. In my experience, just a pinch in your coffee or tea will sweeten it perfectly!
Pure Monk fruit extract is what is mostly used as a natural sweetener and sugar substitute. It has become increasingly popular worldwide. Monk fruit is being used in foods and beverages marketed as low-calorie or sugar-free.
It is typically suitable for individuals with diabetes or those on a keto diet. It provides sweetness without significantly impacting blood sugar levels. This helps those who want or need to monitor their carbohydrate intake.
Interestingly, monk fruit extract also has antioxidant properties. Some studies suggest anti-inflammatory effects and preliminary research indicates possible anti-cancer properties.
One advantage of monk fruit extract is that it doesn't have the bitter aftertaste of artificial sweeteners.
It comes in various forms, such as powdered extract or liquid, and is often incorporated into other sweetener blends. These blends typically include erythritol (sugar alcohol).
To reap the most benefits of monk fruit sweetener, be sure to find a pure monk fruit product. Check the ingredient label to ensure the only ingredient is monk fruit.
My favorite monk fruit is a pure liquid monk fruit that I order on Amazon (affiliate link). It is my kids' favorite for adding sweetness without sugar.
Stevia
Stevia is a natural sweetener made from the leaves of the Stevia plant (stevia rebaudiana). It is native to South America.
The sweetness of stevia comes from its natural compounds called steviol glycosides. The most used one is stevioside. These compounds offer a sweet taste with zero calories. This is what makes stevia so popular among those who are going sugar-free.
Stevia has an intense sweetness factor. In fact, stevia extract is estimated to be around 200 to 400 times sweeter than table sugar but contains no calories and zero net carbs. Like monk fruit extract, stevia can be used as a low-calorie sweetener if you are looking to reduce sugar intake or manage weight.
Stevia's greatest benefit is that it has minimal impact on blood sugar levels and a lower glycemic index. It is often recommended for people with diabetes or those following a low-carb diet because it doesn't raise blood glucose levels as real sugar does.
Stevia comes in a powder, liquid, or granulated form. It can be used to sweeten beverages and replace sugar in baked goods, ice cream, and other foods.
Understanding Different Stevia Products
Some products also combine stevia with sugar alcohols or bulking agents to improve its texture and make it go further in recipes. This is where the benefits of stevia can become tricky.
When they do this, the product may claim that you can replace it cup for cup with sugar in a recipe. This is not true of pure stevia. Read the ingredients and instructions before use.
The taste of stevia can vary depending on the specific product and brand. Some people may perceive a slight aftertaste, which can vary from person to person.
Like monk fruit, stevia sweeteners are best when pure and not blended with additional ingredients. You may notice these products will say they are a stevia blend. Again, always ensure the ingredients label has only one ingredient: Stevia.
Stevia Recommendations
If you are looking for a quality organic liquid stevia, (affiliate link) I love Herbaly's product "glucose". It is pure organic stevia and lasts a long time. I drop a few drops in my matcha green tea or bulletproof coffee and I'm good to go!
If you are interested in matcha, check out our matcha buying guide that will help you learn the difference between good matcha vs bad matcha. For more info on keto coffee, check out this article answering questions like "Can I Drink Bulletproof Coffee Twice a Day?".
What is Swerve?
Swerve is a brand name for an erythritol-based sweetener. Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. Swerve, however, is a specific blend of erythritol and other ingredients designed to mimic the taste and texture of sugar.
Swerve is marketed as a zero-calorie sweetener because erythritol itself has a minimal impact on blood glucose and provides very few calories compared to regular sugar.
The Swerve company states the product contains non-GMO erythritol, oligosaccharides, and natural flavors.
Oligosaccharides are prebiotic fibers from starchy root vegetables or grains. They can have a small number of calories but are not digested or metabolized by the body. When calculating net carbs, these types of fiber are often subtracted from the total carbohydrate count.
Swerve is available in granulated and powdered forms. Like stevia and monk fruit, it can be used in baking, cooking, and to sweeten your drink.
It was formulated so that it can be used as a one-to-one replacement for sugar in most recipes. Like real sugar or any sweetener, minor adjustments can be made to achieve the desired taste.
A disadvantage to Swerve as a "natural" sugar substitute is that it contains undisclosed "natural flavors". Oftentimes these ingredients you find on levels may not actually be natural. Additionally, the use of erythritol can cause undesirable reactions in some individuals.
Concerns With Erythritol
Erythritol is "generally considered safe" by the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA). However, erythritol is a sugar alcohol and there are potential concerns related to consider. Some experience digestive issues such as bloating, gas, stomach upset, or diarrhea. This is due to its incomplete absorption in the small intestine. (Not to mention, many of the artificial food additives are "generally recognized as safe" which may not be great for healthy lifestyle goals.
Compared to other sugar alcohols, erythritol tends to be better tolerated, which is why it is included more frequently than others. Excessive consumption of erythritol can have a laxative effect. It draws water into the intestines which can cause loose stools or diarrhea.
Some sensitive individuals have also reported intolerance symptoms like heart palpitations and other nervous system side effects.
Rarely, allergic reactions to erythritol can occur. Of course, individuals experiencing any allergic symptoms should seek medical attention.
The sourcing of erythritol can also be a concern, particularly in terms of production methods, additives, and sourcing of raw materials. My personal recommendation would be to avoid sugar alcohols and stick to pure natural sweeteners.
Moderation is key. Don't forget, a balanced diet with whole, unprocessed foods is key to a healthy lifestyle.
Choosing Quality Products
I always recommend checking for non-GMO or organic options and scanning the ingredient list for any additives. Choose reputable brands that adhere to high-quality manufacturing standards and certifications.
To take it a step further, I like to research brands and reach out to manufacturers for more information helps to make informed decisions about ingredient sourcing.
Please note that specific brand information and current industry practices are subject to change.
It's recommended to conduct your own research and consult with healthcare professionals for personalized advice on sourcing monk fruit, stevia, pure erythritol, or any other dietary choices.
Conversion Chart for Recipes
Converting sugar to pure monk fruit or stevia can be a bit tricky. Sweetness levels are different from sugar. However, here is a general conversion chart that can be used as a starting point:
1 cup of sugar ≈ ½ to ¾ teaspoon of pure monk fruit extract (powder or liquid)
1 cup of sugar ≈ ½ to 1 teaspoon of pure stevia extract (powder or liquid)
Keep in mind that these conversions are approximate and can vary based on personal preference and the specific brand or concentration of the monk fruit or stevia extract you are using.
I recommend starting with a small amount. Taste the recipe, and adjust it slowly to achieve your desired level of sweetness.
As mentioned above, Swerve and other erythritol-based products are designed to evenly replace sugar cup for cup.
Note: Monk fruit, Swerve, and stevia have slightly different flavor profiles compared to sugar. It may take some experimentation to find the right one that you like.
Keto Recipes and Info
Final Thoughts
These keto sweeteners: Monk Fruit, Swerve, and Stevia can be good alternatives to traditional sugar.
Monk fruit and Stevia are natural sweeteners with health benefits. They are low in calories and have a minimal impact on blood sugar levels.
Swerve, an erythritol-based sweetener, offers a sugar-like taste without calories, but uses additional additives like erythritol.
Choosing the right sweetener for you depends on your preference, taste, and individual tolerance.
Organic pure stevia or pure monk fruit are the most natural options. Remember, very little goes a LONG WAY! The products are very small in size but last quite a long time. Just a pinch is all it takes!
For those on a ketogenic diet check out some of our popular keto recipes: Keto BBQ Chicken Casserole, Keto Sour Cream Chicken Enchilada Casserole, Keto Breakfast Casserole, Keto Parmesan Pollock, and more!
Eating healthy unprocessed whole foods is the best way to achieve a healthy lifestyle. I am here to encourage you on your mindfully healthy journey.
Have you switched to a natural sugar-free sweetener like Monk Fruit, Swerve, or Stevia? What was your experience? Please share with us in the comments below!
Be well,
Natalie
Shirley Chesser says
This is a very good article. It helped me a lot.
Natalie Perry says
Thank you for commenting! I am happy to hear 🙂 Which sweetener are you thinking of trying?