Erythritol on keto: can you use it instead of sugar?
Erythritol has little impact on blood sugar and works well in drinks, desserts, and keto baking.
Quick status
Keto-friendly
Carbs
0 g
Glycemic index
0
Mini converter
Erythritol is already selected. 1 g sugar = 1.4 g erythritol.
Result
14.3 g erythritol
Comparison with sugar
| Parameter | Sugar | Erythritol |
|---|---|---|
| Carbs | yes | no |
| Calories | yes | near zero |
| Fits keto | no | Yes |
Pros
- • Very practical on keto
- • Adds bulk in recipes
- • Easy to find
Cons
- • Less sweet than sugar
- • Can taste cooling
- • Can recrystallize
How to use it
In coffee, tea, and lemonades
In low-carb cocktails
In cookies, creams, and baking
Common questions
Does erythritol spike blood sugar?
Usually not, which is why erythritol is often treated as a practical keto option.
Can you use erythritol every day?
Usually yes if you like the taste and tolerate it well, though it still helps not to make your diet overly sweet.