Homemade Keto/Low-Carb Sweetener Blend, aka Dietz Sweet (1:1 sugar substitute!)
Save money with this Homemade Keto Sweetener Blend that works as a 1:1 sugar substitute in keto and low-carb dessert recipes! My readers affectionately call it “Dietz Sweet”, and it’s an easy way to enjoy keto desserts for less!
Want to learn about keto/low-carb sweeteners and if they’re safe and healthy for your family?
Download my Free Guide to Alternative Sweeteners!
In 2016, I ended my longest relationship.
After 32 years, we’ve broken up, sugar and me.
Oh, I’ve tried to go back into sugar’s loving arms a few times… and each time, I’ve been met with undesirable consequences.
I gave up white sugar long, long ago. Yet I held on to my precious whole sweeteners (honey, maple syrup, coconut sugar, etc.) for dear life.
Everything I read said they were healthier, right? Right? Right?!?!
How an Antibiotic Led to My Elimination of Sugar (even whole sweeteners)
In September of 2015, I got a UTI that wouldn’t go away, despite my most valiant, natural efforts. Some severe pain, a high fever, and a late-night trip to the ER ended with a prescription for the antibiotic Ciprofloxacin.
This antibiotic is in the very harmful class of drugs known as fluoroquinolones — the kind meant for serious bacterial infections, like bacterial meningitis and anthrax — NOT a routine UTI.
(Read more about fluoroquinolones and why you should avoid them at all costs.)
Cipro quickly took its toll on my gut health.
Within 4 days of finishing the prescription, I had an itchy armpit rash that quickly spread (and ended up lasting over a year). A month later, I was hit with a vaginal yeast infection. Then, I had the flu. I just kept getting sick, I was drained of energy, anxiety and brain fog were through the roof.
Unfortunately, Cipro caused systemic candidiasis by wiping out all my beneficial gut bacteria.
Therefore, to heal, I eliminated whole sweeteners, adopted a temporary low-carb diet, and took some strategic herbs and supplements to kill the candida infection.
You can’t work that hard to clear up a gut infection and then go right back to eating the sugars that feed harmful gut pathogens.
I’m much happier and healthier, too! Though my gut remains healthy, I’ve decided it’s just not worth the risk to return to eating whole sweeteners or sugar in any form.
My blood sugar is balanced, I have fewer cravings, and I truly enjoy eating keto desserts, even though I’m not keto.
Guide to Alternative Sweeteners
Alternative sweeteners made their way into my life at a time when I needed to find a way to enjoy sweets without eating sugar.
Hey, there’s no guilt in eating sweets, Momma! We should enjoy our food with zero guilt AND in ways that make us feel like the best versions of ourselves. We absolutely CAN have our cake and eat it, too!
There are many alternative sweeteners on the market, such as xylitol, erythritol, allulose, monk fruit, stevia, and more.
Before incorporating any of them into my diet, I did a ton of research to determine which would be the best and safest. You can download my research in my FREE Guide to Alternative Sweeteners.
I believe erythritol and stevia are the healthiest choice for me and my family. Then, I formulated this homemade keto/low-carb sweetener blend to save money over buying pre-made blends.
Now, we have been using it regularly for 18 months 4 years and have experienced no side effects. Even my natural practitioners are aware of my use of this keto sweetener blend and are fully supportive.
If you want to learn more about using keto/low-carb sweeteners, check out my Free Guide to Alternative Sweeteners!
Homemade Keto/Low-Carb Sweetener Blend, aka “Dietz Sweet” (1:1 sugar substitute!)
Erythritol has 1 problem: on its own, it’s not as sweet as sugar, so you can’t substitute it cup-for-cup in cooking and baking.
Fortunately, this problem is easily solved! The sweetness of erythritol can be increased without adding more bulk with… stevia!
Both of these alternative sweeteners are a 0 on the glycemic index. They won’t feed candida or other gut pathogens. They contain no calories. And, they won’t live on your waistline! Best of all, they won’t do a thing to your blood sugar.
Here’s my DIY Sugar Alternative. It looks and tastes just like sugar! It can be substituted cup-for-cup in cooking and baking.
Use it to sweeten hot and cold drinks, baked goodies, puddings and custards, and more! You get all the sweetness of sugar without the blood sugar spikes and without feeding harmful pathogens in the gut, like candida!
Ingredients & FAQs
What is the best erythritol and stevia to use?
Always choose organic and non-GMO. I like this erythritol and Mood & Mind’s organic powdered stevia.
Can I use xylitol instead of erythritol?
No, xylitol and erythritol have a different level of sweetness. Also, xylitol has more carbs than erythritol. If you have dogs in your home, you should not even keep xylitol in your pantry as it is toxic and deadly to dogs.
What about monk fruit or allulose?
No, neither of those will work in place of erythritol. I have not formulated a homemade keto sweetener blend using monk fruit or allulose. If you need to avoid erythritol, this recipe isn’t for you. 🙂
Can I use liquid stevia?
This is a dry, granulated sweetener blend, therefore, only dry ingredients can be used.
Can I use Dietz Sweet in place of honey or maple syrup?
You can, but you will likely need to increase the liquid ratio of your recipe to account for the lost liquid. So, perhaps adding more egg, water, or milk will help the recipe stay moist. Also, you won’t have the flavor of honey or maple syrup by using this blend.
How does this homemade keto sweetener blend compare to Trim Healthy Mama’s blends?
This recipe most closely resembles the sweetness level of THM’s Super Sweet, as the ingredients are exactly the same (erythritol + stevia.)
Can I use Dietz Sweet to make frosting?
Yes! Powdering the sweetener first (in a blender or coffee grinder) will make the texture of your frosting silky-smooth. Check out my Keto Chocolate Frosting recipe!
I have been so happy with Dietz Sweet! It makes this sugar-free life so. much. easier. I never feel deprived! And, I never feel guilty for having extra dessert or for eating cake for breakfast!
Homemade Keto Sweetener Blend (1:1 sugar substitute)
Save money with this Homemade Keto Sweetener Blend that works as a 1:1 sugar substitute in keto and low-carb dessert recipes! My readers affectionately call it "Dietz Sweet", and it's an easy way to enjoy keto desserts for less!
Ingredients
- 1cuperythritol
- 1/2teaspoonpowdered stevia
Instructions
Combine erythritol and stevia in a storage container.
Shake vigorously to combine.
Use as the keto/low-carb sweetener in recipes or substitute this blend 1:1 for white sugar.
Pin it!
Recipes Using This Homemade Keto Sweetener Blend…
- All recipes in my eBook: Sweet Without Sugar: A Collection Of Nourishing, Allergy-Friendly, Low-Carb Desserts!
- Paleo & Keto Lemon Curd
- Keto No-Bake Raspberry Cheesecake
- Best Keto Fudgy Brownies w/ a Secret!
- Keto Chocolate Chip Cookie Cheesecake Bars
- Keto Maple Carrot Cake with Cultured Maple Cream Cheese Frosting
- Dairy-Free Keto Avocado Lemon Ice Cream
- Keto Matcha Baked Donuts
- Keto Swedish Cream
- Blender Batter Keto Lemon Blueberry Bread
- Keto Chocolate Collagen Shake
- Low-Carb Fudgy Orange Coffee Cake
What do you think about sugar alcohols? Do you use erythritol or stevia? Would you like to try Dietz Sweet??
Originally published on November 2, 2016. Updated text, photos, and pin images on February 27, 2020.
Hi Lindsey. I noticed that the Now Foods organic erythritol comes in two types. The Erythritol, Organic and the Confectioner’s Erythritol, Organic Powder
I assume that they must not be the same, perhaps one is more like a powder and one is more like a sugar granule? Any idea which one I should use for your cranberry lemon mocktail? Does it matter? I’m also going to try your fudge brownies, so also wondering if I should be using one type vs another.
Thanks,
Kim
Correct, one is granular and one is powdered. The powdered would dissolve more easily in the mocktail, but you can use either.
Sadly, erythritol gives me gut cramps. I’ve made one item, and now struggling for a substitute. And NOT a fan of stevia – the aftertaste.
I’m wondering if adding monk fruit instead of stevia would diminish the gut side effects of the erythritol. Have you tried that? Since it is SO sweet, maybe I wouldn’t have to use as much erythritol in any recipe.
I’m not sure. I use erythritol and haven’t branched outside of erythritol + stevia for my blend. If you come up with a blend that works for you, let me know!
I was thinking about Dietz Sweetner until you said xylitol. I want NOTHING to do with xylitol because of the danger to dogs!!! This was an immediate deal breaker and I think it should be for any dog lover. I’m here looking for how to mix erythritol and monk fruit. Have never liked stevia but mixing it must be better. I have to find something better than splenda and aspertame. I have reactions to both of them.
Dietz Sweet doesn’t contain erythritol, Deborah. It’s stevia and erythritol, which are not harmful to dogs.
Dietz Sweet doesn’t contain xylitol, Deborah. It’s a mix of erythritol and stevia, which are not harmful to dogs.
I love this and you. Thank you so much for sharing. Now I just have to convince my boyfriend and parents to opt for this way of living!
Awww! Thank you! So glad you found it inspiring!
How very informative! I’d like to follow your advice to add stevia to powdered erythritol but does it make any difference which stevia make I use? Things common in the US can be hard to find in the UK.
Incidentally, I am pleased to see you outlaw xylitol. I know its digestive effects are awful but now I’ve found out how toxic it is to dogs (it kills easily), I’m upset that it is added to food at all.
Look for a powder that is ONLY stevia extract. Many brands add maltodextrin, inulin, or other fillers, which is not pure stevia.
I have a bag of Organic Stevia Leaf Powder. The color is green, I guess from the leaves. Is this different than the white powder? Thanks!
Yes, what you have is dehydrated stevia leaves that have been powdered. The white powder is an extract. You can use your powdered stevia, but you will need to experiment with amounts. I have not used it, so I don’t know if it subs in equal amounts.
How do you combat the cooling effect of erythritol? I get the sensation with straight erythritol, and in blends using stevia and monk fruit.
I don’t combat it; I guess we just got used to it. It’s definitely stronger in some things and not even noticeable in others.
I have found that a teeny bit of extra salt takes away the “minty fresh” taste of erythritol. Plus Stevia in the blend seems to help also. I’m going to try this with Monk fruit, though because it helps hold in the moisture like sugar does for tender baked goods.
It helps the cooling sensation if you use powdered erythritol. I may make up the blend above and then powder it in a high powered blender.
Lindsey, if I bought powered erythritol would I still use a cup of it in your Dietz Sweet, or would it have to be less. I really prefer erythritol powdered in baked goods. I bought your Sweet without Sugar book and I’m excited to try it.
I honestly don’t know since I’ve never powdered it before making my blend. Maybe use a scant cup?
No, You would actually need more than 1 cup powdered to equal 1 cup of granulated. The powdered form is airier so adds bulk. Perhaps check the weight amount of granulated and then replace the same weight of powdered to make up the “Dietz Sweet.” formula.
How would you replace honey in granola? So any THM recipe that calls for Gentle Sweet or Super Sweet we can replace (in equal proportions) with Dietz Sweet?
Dietz Sweet is only a replacement for granulated sweeteners, so for liquid sweeteners like honey or maple syrup, you’ll have to just experiment. Dietz Sweet is most closely related to Super Sweet, so yes, you can sub it in THM recipes. For Gentle Sweet recipes, start with a little less Dietz Sweet and taste to find what works best for you!
First of all THANK YOU for being a real food blogger who addresses THM. I love how you and Wardeh do this. I guess there aren’t many of us Purists types out there ! But a question here. You state that this blend is used cup for cup like sugar. Then you say it most resembles Super Sweet as far as THM goes. Super Sweet is actually much SWEETER than sugar, about 3 times I think. Then you say to swap it equally for the amount of Gentle Sweet in a recipe, which is twice as sweet as sugar ?… Read more »
Genet, great questions! I didn’t use THM’s Gentle Sweet or SuperSweet for long. I did a fair amount of reading about their sweetness before posting this recipe. Honestly, I couldn’t tell a difference in sweetness with either! That’s why I say you can sub it for both! The longer I go without sugar and the less sweets I eat in general, the less sweetener I find I need to accomplish the goal of “sweet enough”. So, some of my older desserts call for more sweetener than what I would use currently. In my experience, however, people who are just trying… Read more »
Thank you SO much for posting this! I have been trying to figure out the right proportions for stevia/erythritol to sub for sugar. Like you I can’t tolerate xylitol. Also if I take in too much natural sugar such as honey or maple syrup it doesn’t agree with me. I like having this as an option as for the most part I don’t do as many sweets in general as I don’t want them, but with the holidays I’d like to have a few. I also love that you explain how alternative sugars are a healthy option as many just… Read more »
Hey DeAna! All of the recipes on my site are gluten-free. Many are dairy-free as well. All recipes in my Sweet Without Sugar ebook are grain-free, gluten-free, and soy-free. A few are egg-free and dairy-free, too. I hope that helps!
I have a question: If I make this sweetener as described, can I add water to it to make a “syrup” like I can with sugar? Maybe heating it or something?
Faith, I’ve tried that, and the erythritol doesn’t dissolve properly. Plus, erythritol re-crystallizes when it cools, so the “syrup” actually hardens and is no good.
Hi Lindsey, I thought you might like information about another sugar alcohol that benefits your health. Please check out this blog from Dr. Westin Childs.
https://www.restartmed.com/myoinositol/?mc_cid=e8b9ec130d&mc_eid=3bf7711d5e.
Carol
Thank you, Carol! I’ll look into it!