No matter what type of diet you’re eating, desserts have special meaning. They just make us feel complete and like we’ve been treated like a king or queen to get something extra. That’s why you should spend a little bit of extra time learning about the types of sugar substitutes that are used commonly in Paleo desserts (Keto desserts).
Once you know the basics, you can modify the sugar free desserts recipes you make to suit your sweet tooth. The same thing is true for sugar free ice cream and low carb ice cream.
The top four healthy sweeteners for Paleo desserts are Stevia, erythritol, monk fruit sweetener, and xylitol.
Since Stevia is a plant with sweet medicinal compounds in its leaves that have no calories whatsoever, it’s always okay to use it in any of your recipes, even those of sugar free ice cream.
Stevia is a rainforest herb found in Peru and some other tropical rainforests of the world. Its sweetness is up to 300 times sweeter than sugar, and that’s sweet enough for any paleo desserts you’re making.
You can purchase it in several different forms. One form is the most natural form and it’s where the Stevia leaf was dehydrated and then pulverized into a powder.
There’s also a liquid form available but buyer beware because sometimes the manufacturers will add no-no keto foods or substances to the liquid to blow your keto diet. Who wants that? Look for added sugar, dextrose or any dextrin on the label. That means maltodextrin, too.
Beware also of any artificial sweeteners such as sucralose or even aspartame. How companies rationalize the addition of these is beyond the scope of this article, but whatever the reason, it’s got an agenda behind it that you don’t need for your keto or Paleo diet – or your sugar free desserts.
The effect of stevia on the body from a physiological standpoint is to lower the blood sugar levels. You won’t need much in a recipe so use it sparingly.
This is a sugar alcohol commonly used in sugar free desserts, including low carb ice cream recipes. Like Stevia, you won’t get any calories added to your low carb desserts recipes that have erythritol added to them.
This sugar substitute won’t affect your blood sugar levels either. And here’s another bonus – most of the erythritol is going to be absorbed before it ever gets to your large intestine.
You won’t want to use a lot of this type of sugar substitute because there is a point where your stomach can feel a little strange if you eat too much of it. However, that critical point is around 1 gram erythritol per every 2.2 pounds (a kilogram) you weigh.
If you weigh 150 pounds, you’re at 68 kg so you need less than 68 grams erythritol to stay away from stomach cramping. Still, this is easy to do and most people don’t have a problem with it, even when it’s holiday time and they seem to be gorging on keto desserts more than ever.
See Part 2 for more on sweeteners for Paleo desserts. . .