Moms, have you ever been in a pinch and needed a keto molasses substitute? Maybe you’re following the ketogenic diet, and your recipe calls for this sticky sweetener, but you don’t have any on hand.
Keto molasses is a great sugar alternative for those on the ketogenic diet. It contains a lower glycemic index than regular sugar and is diabetic-friendly.
Keto molasses is made from pure honey and has a rich, complex flavor that can be used in baking, sauces, or as a sweetener for coffee or tea. It can also be utilized to thicken soups or stews.
Don’t worry – there are plenty of other substitutes you can use that will give your dish the same flavor profile. In this blog post, we’ll discuss some of the best keto molasses substitutes and how to use them.
Best healthy Keto Molasses substitutes
When following the ketogenic diet, there are a few key ingredients that you need to keep on hand. One of those is keto molasses, which can be hard to find in stores.
Here is our best list of best substitutes for keto molasses and how to use them.
1. Stevia, a natural sweetener for keto Molasses substitute
When it comes to keto molasses substitutes, stevia is a great option. This natural sweetener is derived from the stevia plant that is native to South America.
This plant’s leaves have been used for centuries to sweeten food and beverages. Stevia is a zero-calorie sweetener and does not affect blood sugar levels. Plus, it’s keto-friendly, which makes it an excellent choice for those on the ketogenic diet.
It is safe for people with diabetes, and it does not cause tooth decay. Stevia can be applied in baking and cooking, and it can be added to coffee, tea, or any other beverage.
You can also find stevia in packaged foods such as yogurt, cereal, and granola bars.
Some studies have shown that stevia may help with weight loss by reducing cravings for sugary foods. It is necessary to mention that more research is needed to confirm these findings.
It’s important to note that not all stevias are created equal, so be sure to read the labels carefully before purchasing. Some brands of stevia may contain additional ingredients like maltodextrin or dextrose, which can raise your blood sugar levels.
When using stevia as a keto molasses substitute, it’s best to start with a small amount and gradually rise until you reach the desired sweetness. This way, you can avoid any unpleasant aftertaste that some people experience with stevia.
Read More- Coconut Sugar Substitutes
2. Monk fruit- Natural Keto Molasses Alternative
Monk fruit is a little green gourd that is native to Southeast Asia. The fruit has been utilized for centuries in traditional Chinese medicine as a sweetener. It is now gaining popularity as a natural sugar alternative in the United States.
Monk fruit extract is around 300 times sweeter than sugar, so you only need a small amount to get the same sweetness as molasses. Also, it does not have any calories and carbs or impact blood sugar levels.
This makes it an excellent sweetener for diabetic people or those looking to reduce their sugar intake. Monk fruit extract can be added to food and beverages or used as a tabletop sweetener.
It’s available in powder form and can be used to bake and cook.
Simply add the monk fruit sweetener to your recipe in place of the molasses, and you’re good to go!
3. Yacon syrup- taste similar to molasses
Yacon syrup is a great keto molasses substitute because it has a lower glycemic index than regular sugar, so it doesn’t cause spikes in blood sugar levels.
It is a natural sweetener produced from the yacon plant that has a unique flavor that can enhance the taste of your recipes.
It is also an ideal source of prebiotics, which are important for gut health. Some potential benefits of yacon syrup include weight loss, improved digestion, and increased immunity.
Yacon syrup can be used in baking or as a sweetener in coffee or tea. It’s also available in supplement form.
Yacon syrup can be found in most health food stores or online.
4. Splenda- Suitable Replacement for molasses in the Keto diet
If you need a keto molasses substitute, you can use Splenda. This sugar-free sweetener can be used in baking and cooking to add sweetness without the calories or carbs.
This creates it a good choice for people with diabetes or those who are watching their weight.
Splenda is made from sucralose, which is a derivative of sucrose. It is near about 600 times sweeter than sugar.
Simply follow the recipe as directed, but substitute Splenda for the molasses. You may require to experiment with the quantity of Splenda to get the desired sweetness level, but this is an easy way to make a keto-friendly molasses substitute.
Some people worry about the safety of artificial sweeteners like Splenda, but there is no evidence that they are harmful.
In fact, the FDA has classified Splenda as “generally recognized as safe.” However, if you are concerned about using artificial sweeteners, you can always opt for natural alternatives like honey or stevia.
You can find Splenda in most supermarkets in the baking aisle.
Read more- Ideal Demerara sugar alternatives
5. Erythritol, a healthy Molasses alternative
Erythritol can be used as a keto molasses substitute. This sugar alcohol is about 60-80% as sweet as sugar and has a similar texture.
It happens naturally in some fruits and vegetables and is produced commercially from glucose syrup.
When using erythritol, be sure to cut back on other types of sweeteners since it is very sweet. You may also want to add a little extra salt to recipes calling for molasses since erythritol doesn’t have the same salty flavor.
Erythritol has very low-calorie content and does not cause tooth decay, making it a popular choice for people looking for a healthy alternative to sugar.
There are many uses for erythritol, including:
-As a sugar substitute in baking and cooking
-As a way to add sweetness to coffee or tea without adding calories
-As a topping for desserts like ice cream or yogurt
-As a means of reducing the glycemic index of foods
Erythritol is available in granulated or powdered form and can be found in the baking aisle of most supermarkets. It is also available online.
6. Try xylitol for keto Molasses substitute
Xylitol is a sugar alcohol with various uses, including as a sugar substitute and an ingredient in chewing gum and other sugar-free products. Xylitol is also used as a tooth whitener to prevent cavities.
It can be found in nature but is also produced synthetically. Xylitol contains the same sweetness as sugar and can be used in baking and cooking.
Like me, if you love the taste of molasses but hate the sugar high that comes with it. That’s why I was exhilarated to discover this keto molasses substitute made with xylitol.
Not only does it have an equal taste and texture to molasses, but it doesn’t spike my blood sugar levels like regular molasses does. This is a great way to enjoy the flavor of molasses in any recipe without the sugar crash afterward.
Note that- Sweeteners are avoided during the keto diet- Coconut sugar, agave nectar, honey, maple sugar, dates, Maltodextrin, brown sugar, and Aspartame (source)
FAQs on keto molasses substitute
Q1. Is molasses allowed on keto?
Molasses is basically a by-product of sugar refining and is not allowed on the keto diet. It is high in sugar and carbs and can kick you out of ketosis.
However, blackstrap molasses is a good source of iron and other minerals, so it may be worth including in your diet if you’re deficient in these nutrients.
If you do consume molasses, be sure to account for the carbs in your daily carb intake.
Q2. Is there a sugar-free molasses substitute?
There are a few sugar-free molasses substitutes available on the market, but they can be hard to find. One option is to make your own molasses substitute at home using sugar-free date syrup or honey.
Another possibility is using sugar-free maple syrup or agave nectar as a molasses substitute. You can also purchase sugar-free molasses online or at some health food stores.
Whatever sugar-free molasses substitute you choose, be sure to check the label carefully to make sure it does not include any added sugars or other sweeteners.
Q3. What can be substituted for molasses?
There’re a few things that can be used as a molasses substitute, depending on what you need it for. Honey, corn syrup and maple syrup are all possible substitutes.
Q4. Is swerve brown sugar keto-friendly?
Yes, swerve brown sugar is keto-friendly. It contains lower glycemic index than regular sugar and is made from natural ingredients. It is also safe for people with diabetes.