Erythritol question

(Sommer Strickland) #1

I posted this in the chat, but I thought it might be better here. I found a “keto-friendly” recipe for lemon pound cake on pinterest. It called for swerve and I used the same amount of erythritol. I don’t know if the measurement was right for one and two, it turned out to be 41 carbs per slice when I entered it into my fitness pal. Someone mentioned that you have to subtract the alcohol sugars from your carbs, is this true? How do I find conversions for erythritol and/or stevia? The conversion charts are always compared to sugar. I just assumed that since swerve is equivalent to sugar, then that was what the erythritol was supposed to be too. Does anyone know?

(Randy) #2

I use modest amounts of Erytritol and stevia, and count both as Zero. This may help explain the differences between sweeteners.

(Jody) #3

You did fine. You can see from the attached shot, Erythritol is the only real ingredient in Swerve, so your sub should have been 1-for-1.

IMG_20180402_195656
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Keep in mind, Erythritol is about 60-70% as sweet [tasting] as sugar, so if you sub it for sugar, you might need a little extra to get the correct sweetness

(You've tried everything else; why not try bacon?) #4

I find that a stevia/erythritol blend (Truvia) is extremely sweet, and that recipes written calling for other artificial sweeteners need to be adjusted for less. On the other hand, my sister bought some Stevia in the Raw, which is stevia and maltodextrin (yes, I know!), which is considerably less sweet, and the cheesecake I just made with it turned out not quite sweet enough. I think you just have to experiment with the sweetener in question to get the right amount in a given recipe.

As for how to count them, I read somewhere on this forum that sugar alcohols should be counted as carbs at half the amount of grams listed. Most other non-nutritive sweeteners can be counted at zero. It depends on their effect, which can be highly individual. So again, more experimentation is called for.

(P.S.—I was going to write “non-sugar sweeteners” above, but you just know that then someone would think that honey, agave nectar, dextrose, and evaporated cane juice could be counted at zero, instead of as forms of sugar!)

(Brian) #5

Something to keep in mind with baking is that real sugar also provides volume to what you’re baking. Subbing a half teaspoon of stevia for a cup of sugar doesn’t maintain the same balance of liquids needed.

Sugar can also aid in a nice browning effect that can be missing with artificial sweeteners if that’s important to you.

Tastes vary dramatically for artificial sweeteners. What one can hardly taste, another finds too sweet. Experimentation is often needed to find your sweet spot… pun fully intended.

:wink:

(Central Florida Bob ) #6

I’ve read my share of guides on sweeteners, but that one is worth keeping.

Thanks!

(Central Florida Bob ) #7

Oops. Hit the button too soon.

I meant to add that I seem to be among the lucky that can eat unlimited amounts of erythritol with no reaction. “Unlimited” is a bad word, it gives me pictures of eating a dump truck’s full of it, and I have about 4 teaspoons on most days, but I’ve had more now and then and never had it knock me out of ketosis. As measured by a breathalyzer.

I like the taste, too. Vitacost sells their own brand, lower in cost than the NOW Foods, and with finer crystals so faster dissolving.

(Steve) #8

I can use Erythritol/Swerve in cooking/baking, but not in my coffee - acts like a laxative. :frowning:

There’s also a conversion chart here that’s handy when reworking recipes:

(Central Florida Bob ) #9

The first time I used it, I had two teaspoons in one of my morning cups of coffee and I was fine. The next day, I had two teaspoons in two cups of coffee and had that problem. I think there was some period of adjusting to it, but I don’t have that experience any more.

If you’ve been using it in cooking and baking, you might do the experiment to see if you adapted to it. If you care, or have nothing else to do that day. :grin:

(Steve) #10

Heh. Or want to lose even more weight by having your food rocket right through you! :wink: