CARYS SUGAR FREE SYRUP Archives

I get it, what good is that keto-friendly pancake or waffle, in our case, a chaffle, without some syrup to top it off.

I'd almost venture to say I've tried every sugar-free syrup in existence, or at least what I could get my hands on, and here's what I've discovered.

What is the best sugar-free syrup for keto? While there is no “best” sugar-free syrup as that is relative to what you like in terms of sweetness and thickness, here are 19 of my favorite ones that are keto-friendly.

Stay tuned to find out the learn a bit more about sugar-free syrups, how they fit into your ketogenic diet, and the entire list with net carb count and sugar substitute used.

Are sugar-free syrups ok on a ketogenic diet?

You might be wondering if sugar-free syrups are ok on a ketogenic diet, and to answer that briefly, yes they are.

While sugar-free syrups are generally ok to include in moderation while following a ketogenic diet, they shouldn't be abused.

What do I mean by abuse? Well, sometimes people assume that just because something is “keto-friendly,” that gives you a free pass to consume them ad libitum (basically as much and as often as you like).

What people often fail to realize is that these products still contain calories, and consuming too much will begin to add up, causing fat loss to come to a screeching halt.

And we don't want that do we?

Consuming sugar-free syrups are ok on a ketogenic diet, but like anything… too much can be a bad thing.

19 sugar-free and keto-friendly syrups

Below is a list of the sugar-free and keto-friendly syrups I've come across along with their net carbs per serving and which sugar-free substitute they use.

Serving sizes vary, but they are generally between 1tbsp – 4tbsp.

Brand	Calories	Net Carbs	Sweetener
Walden Farms Pancake Syrup	0	0g	sucralose
Walden Farms Maple Walnut Syrup	0	0g	sucralose
Walden Farms Blueberry Syrup	0	0g	sucralose
Walden Farms Strawberry Syrup	0	0g	sucralose
Lakanto Maple Flavored Syrup	25	1g	monk fruit
ChocZero Low Carb Maple Syrup	35	1g	monk fruit
All-U-Lose Natural Maple Syrup	2.68	0.32g	allulose
Pyure Organic Maple Syrup	70	4g	erythritol, stevia
Maple Grove Farms Vermont Sugar Free Syrup	5	1g	sorbitol, aspartame
Good Good Sweet Like Syrup Maple	50	1g	stevia
Cary's Sugar Free Syrup	15	1g	sorbitol, aspartame
Mrs. Butterworth's Sugar Free Syrup	20	0g	sorbitol, aspartame
Sukrin Maple Syrup	60	2g	sorbitol, erythritol, stevia
Smuckers Sugar Free Breakfast Syrup	10	0g	sorbitol, sucralose
KNOW Better Maple Syrup	10	0g	allulose
Blackberry Patch Maple Praline Syrup	90	0g	maltitol
Nature's Hollow Sugar Free Maple Syrup	25	0g	xylitol
Nature's Hollow Sugar Free Raspberry Syrup	25	1g	xylitol

Where to find sugar-free syrups for keto

While you may be able to find some of the ones listed at your local grocery store, most of the specialty syrups can be found online.

Certain sugar-free syrups like Cary's or Mrs. Butterworth may be available at a local grocery chain such as Walmart. However, the rest can be purchased by using the links below.

What is the best sugar-free maple syrup for keto?

There is no clear cut answer when it comes to sugar-free syrups and what's “best” for a ketogenic diet. Almost all of the sugar-free syrups listed below have nearly the same amount of net carbohydrates and the same impact on blood sugar.

The best sugar-free syrup comes down to personal preference, and of course, accessibility in obtaining said syrup.

As for MY personal favorite, I prefer Walden farms syrups due to its thick consistency and flavor profile. In particular, I enjoy the regular pancake syrup by Walden Farms.

I'll not only use the Walden Farms pancake syrup on keto-friendly pancakes and waffles but also use it to drizzle on some greek yogurt or berries for a refreshing dessert.

What is maple syrup?

Real maple syrup is produced from maple tree sap that has been boiled down to reduce the water content and concentrate the sugars.

Unfortunately, real maple syrup is too high in carbohydrates for a ketogenic diet. There is hardly any real maple syrup included when you see a sugar-free or keto-friendly maple syrup.

Instead, natural maple flavor or extract gives the sugar-free syrup the same maple flavor without the added sugars.

How is maple syrup made?

The process of making maple syrup is quite simple.

A spout is tapped into a maple tree, usually a red or black maple tree. Once the temperature is warm enough, the sap flows through the spout into a container.

After the sap is collected, the liquid is processed by boiling it down and allowing the water to evaporate, leaving the sweet thick syrup we've grown to love. Finally, the sap is filtered, graded, and made ready for packing.

Sugar-Free Maple Syrup Nutrition

Depending on the specific brand, each sugar-free syrup is made with their spin. Below are just three examples of how many net carbs are in the different sugar-free syrups brands and what they're made of.

First up, my favorite Walden Farms pancake syrup.

Walden Farms pancake syrup is stated as having 0 calories and 0 carbohydrates. While it does say 0 calories, companies can do so if a serving contains less than five calories. It may be safe to assume that each serving is nearly around three calories and has 0.5 grams of carbs per serving.

Ingredients: Triple filtered purified water, maple flavor, natural flavors, sea salt, cellulose gum, sucralose, lactic acid, sodium benzoate.

Second, Lakanto maple-flavored syrup.

Lakanto maple-flavored syrup has 25 calories per 2 tablespoons and seven total carbohydrates, of which 6 grams come from dietary fiber, leaving 1 gram of net carbs per serving.

Ingredients: Purified water, tapioca fiber, chicory root inulin, potato starch, natural flavors, vegetable glycerin, natural flavors, sea salt, monk fruit extract, fruit juice (color), natural citrus extract.

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Third, Choc Zero maple syrup.

Out of the three, choc zero has the most calories with 35 calories per tablespoon. Each tablespoon serving also has 16g of total carbohydrates, of which 15 grams come from dietary fiber, leaving 1 gram of net carbs per serving.

Ingredients: Soluble corn fiber, natural maple flavor, natural caramel color, monk fruit extract.

As you see, the nutrition facts for sugar-free maple syrup can vary widely, but they all generally have about 1 gram of net carbs per stated serving size.

When choosing a sugar-free syrup, it's probably best to try a few different ones to see how you enjoy the flavor and if you have any adverse reactions.

What sweeteners are keto-friendly?

All of the above sugar-free syrups are keto-friendly and made with keto-friendly sweeteners.

Any non-nutritive or sugar substitute is generally considered keto-friendly, except for maltitol. Maltitol seems to be the most questionable sugar alcohol that has a larger impact on blood sugar levels when compared to others.

In general, the majority of the syrups listed above are made with the following keto-friendly sweeteners.

Stevia
Sucralose (popular brands include Splenda)
Aspartame (popular brand names include Nutrasweet and Equal)
Monk Fruit
Allulose

Are sugar alcohols keto-friendly?

Sugar alcohols are also considered keto-friendly, and some of the syrup brands listed above do contain sugar alcohols.

The flavor profile of sugar alcohols is similar to table sugar and often used to mask some sugar substitutes aftertaste, making it a popular choice for many products.

You'll be able to distinguish sugar alcohol on the ingredients list because they tend to end with ‘tol.'

Example: erythritol, sorbitol, xylitol, maltitol, and mannitol.

Sugar alcohols are hard for the body to digest, thus having a negligible effect on blood sugar levels when compared to sugar. This is also another reason to use these syrups in moderation as too much may lead to increased gas, bloating and gastric distress.

Will sucralose and other keto-friendly sweeteners break a fast?

I'm often asked if a particular food will break a fast, and when it comes to answering that question, context is everything.

If you're looking for the longevity and health benefits of fasting, then I'd argue to say that anything besides water will “break a fast.”

However, if you're doing intermittent fasting or fasting with the sole purpose of weight loss, then adding sweeteners should generally be ok.

Recent research has shown that intermittent fasting offers no more significant benefit than calorie restriction when it comes to weight loss. Meaning, whether you're eating throughout the day or restricting your food to a particular eating window will make no difference (as long as you're eating the same amount of calories).

Therefore, including things like coffee or artificial sweeteners during your “fasting” period will not make a difference when it comes to fat loss, but may slow or negate stuff like autophagy.

How to make your own keto-friendly sugar free syrup

If you're adventurous in the kitchen, here are a few recipes to create your own keto-friendly sugar-free syrups.

I'm a big fan of simple, so this keto low carb sugar-free maple syrup from Wholesome Yum is perfect with only four ingredients.

Photo and recipe courtesy of Wholesome Yum

This keto maple syrup is also another recipe requiring four ingredients.

Photo and recipe courtesy of Keto Diet Yum.

Last, if you prefer to follow along, here is a great video courtesy of Desserts With Benefits that requires only five ingredients.

When to avoid sugar-free syrups on a ketogenic diet

I know I said sugar-free syrups are perfectly ok in moderation on a ketogenic diet, but there are times I would strongly recommend against them.

If you're the type of person triggered by sweet foods (like myself), then merely the taste of something sweet can often lead to cravings. So, if you lack a bit of self-control, it may be worth avoiding such syrups.

Secondly, sometimes the ingredients in many of the syrups can cause digestive distress, gas, and/or bloating in specific individuals. If you find yourself with any of the symptoms mentioned earlier, it may be worth easing up on their use or getting rid of them completely.

Final thoughts on the best sugar-free syrup brands for keto

As you can see above, there are so many choices regarding sugar-free keto-friendly syrups that you can choose.

While my personal favorite is the Walden Farms pancake syrup, you may find that you prefer another brand due to its thick consistency and specific maple flavor.

The best thing you can do is experiment with different ones to see which one you enjoy best. After all, the only way you'll make keto sustainable for you is by finding the foods and products you enjoy.