Home Diet and Nutrition Keto Syrup – A Guide On Homemade And Commercial Keto Syrups

Keto Syrup – A Guide On Homemade And Commercial Keto Syrups

by Al Paterson
keto syrup

keto syrup: Syrups are eaten in different ways. You can pair them with pancakes, desserts, and other food items. However, there is no doubt that the sugar content is high in syrups, and most of them fall under the unhealthy category.

In this article, we will discuss whether Keto syrup exists? And if it does, then what are the Keto friendly syrups that you can consume?

Keto Friendly Syrup

Most syrups are not considered Keto friendly. The reason for that is simple; they are loaded with carbohydrates and sugar. There are some sugar free varieties of syrup available but are rarely approved by the Keto diet.

However, there are Keto friendly syrups available in the market, and you can also make them at home. Below we have discussed recipes of some popular syrups.

Keto Maple Syrup

keto syrup

Nutrition Facts

  • Calories: 1kcal
  • Carbohydrates: One gram
  • Protein: One gram
  • Sodium: 22 mg
  • Calcium: One gram
  • Fiber: One gram
  • Serving: One tbsp.


  • Water (Divided): Two cups
  • Xanthan Gum: One tsp.
  • Granulated Sugar: 2/3 cup
  • Salt: ¼ tsp.
  • Maple Extract: One tbsp.
  • Butter or Vanilla Extract: One tsp.


  • Take a small bowl, add the Xanthan gum, and water to it.
  • Whisk the two ingredients thoroughly.
  • Let the mixture sit for a few minutes.
  • In a saucepan, add salt, the rest of the water, and granulated sugar.
  • Put the saucepan over low heat and let it simmer.
  • Once the simmering is done, remove the pan from the heat.
  • Add the water and Xanthan gum mixture into a warm liquid and whisk it well.
  • Next, add the vanilla or butter extract to the mixture.
  • Once the syrup is done, let it cool down.

Pancake Keto Syrup

keto syrup

Nutrition Facts

  • Calories: 29
  • Fat: Zero grams
  • Cholesterol: Zero grams
  • Sodium: Zero mg
  • Carbohydrates: Seven grams
  • Fiber: Zero grams
  • Sugar Alcohols: Seven grams
  • Sugar: Zero grams
  • Serving: Two tbsp.


  • Water: ½ cup
  • Sugar-free Sweetener (Powdered): ½ cup
  • Xanthan Gum: ½ tsp.
  • Maple Extract: One tbsp.
  • Vanilla Extract: ½ tsp.


  • Add all the ingredients to a saucepan (medium-sized) and whisk thoroughly.
  • Put the pan over medium heat.
  • Let the mixture come to a boil.
  • Once the mixture is at a rolling boil, turn the heat low.
  • Simmer the mixture for four to five minutes.
  • Remove the pan from the heat, let it cool down.
  • Once the sauce is at room temperature, it is ready to serve.

Best Keto Syrup In The Market

keto syrup

There are some really good keto syrups available in the market; they are made with quality ingredients and great taste. Here are some of those syrups:

Lakanto Sugar Free Keto Syrup

  • Sugar-Free
  • It can be added to tea and coffee
  • It can also be used as a topping for pancakes
  • Gluten-free
  • Low-Glycemic
  • Less Chemical sweetener
  • High Quality product

Choczero’s Maple Syrup

  • Sugar-Free
  • It contains liquid vegetable fiber
  • It consists of monk fruit sweetener
  • Natural maple flavor
  • Eleven grams of fiber/serving
  • Non-GMO verified

Smuckers Sugar-Free Breakfast Syrup

  • Contains Splenda sweetener
  • Sugar-Free
  • Gluten-Free
  • Best for waffle and pancake topping
  • No carbohydrates
  • Keto-friendly product
  • Natural and quality ingredients

Pyure Organic Maple Flavor Syrup

  • Non-GMO certified ingredients
  • Sweetened with Erythritol and Stevia
  • MSG-Free
  • Sugar-Free
  • Keto and paleo friendly product
  • Alternative for Honey and regular maple syrups
  • No harmful chemicals

Sugar Free Keto Syrup?

keto syrup

It is tough to answer this question; the most appropriate answer is: not all sugar-free syrups are Keto friendly. It all comes down to the ingredients of the product and how healthy or harmful they are.

Some syrups contain quality ingredients, but they might have some underlying elements that might harm you and jeopardize your Ketosis. To avoid bumping into syrups that are risky, you need to understand their ingredients thoroughly.

People don’t often read the nutrition facts that come with the products. Most products offer detailed information regarding nutrition content. Most keto syrups contain a high carb content, and people ignore that fact and consume them just because they are sugar-free.

This is also the case for ingredients; people don’t know what ingredients are good or bad. 

Here Are Some Ingredients That Should Not Be Part Of Your Diet:

  • Preservatives
  • Additives
  • Artificial Flavors
  • Fake Sugar (Sucralose)

Follow These Steps Below; They Will Help You Buy The Right Keto Syrup:

Check The Net Carbohydrates

Total net carbs are carbohydrates minus the fiber or sugar alcohols. The net carbs in the syrup should be zero or close to it. Most commercially available syrups have a net carb value of one or two grams. 

Read The Ingredients

Avoid Syrups That Contain The Following Ingredients:

  • Coloring
  • Dyes
  • Artificial Flavors
  • Added Sugar (Corn keto syrup)
  • Artificial Sweeteners (Sucralose, Maltitol, Aspartame, Saccharin)
  • Gluten
  • Chemical Additives and Preservatives

Check The Sweeteners In The Keto Syrup

keto syrup

There are types of sugar alcohols that can cause adverse side effects, bloating gas, and GI discomfort. So before you buy the syrups, you will need to check the sweeteners being used. Some sweeteners like Monk fruit and Stevia are zero-calorie sweeteners and are usually found in Keto-friendly syrups.

Zero-calorie sweeteners don’t have any side effects and contain antioxidants that have many health benefits. High doses of Stevia don’t raise the blood sugar level and are non-toxic. Monk fruit also has several health benefits, and it contains low glycemic content along.

Zero Calorie Sweeteners


Erythritol contains only 0.2 calories and one gram of carbohydrates, and it is 80 % sweet. Erythritol does not cause digestion-related issues like other sugar alcohols and can also lower the sugar levels in the blood. 

Unlike sucralose, erythritol can be used as a cooking and baking ingredient. However, before using erythritol in your favorite dishes, you should know that it has a gritty texture. Erythritol also does not dissolve as well as sugar.


Ever wondered why sugar-free chewing gum tastes differently? That is because it contains Xylitol, a type of sugar alcohol. Xylitol contains three calories per gram and four grams of carbohydrates per tsp. 

The exchange ratio between Sugar and Xylitol is 1:1, so you can easily add this sweetener to drinks like shakes, smoothies, tea, and coffee. Like other types of sugar alcohols, carbs in Xylitol are not counted as net carbohydrates. This is because Xylitol does not increase the level of sugar and insulin in the blood.


keto syrup

Stevia has similar characteristics to Honey and also has a natural sweetness. However, Stevia is Keto friendly as its carb content is incredibly low. Studies conducted on humans and animals concluded that Stevia leads to a reduction in blood sugar levels. Stevia also has more sweetness than sugar, so that you will consume less of it at a time.

For a cup of sugar (200 grams approx.), you only need a teaspoon (four grams approx.) of Stevia. Stevia can be used as a sweetener for desserts, drinks, and other edibles. Stevia is easily available in grocery stores, and there is also a powdered version. 

Is The Ketogenic Diet Good For You?

Kteo syrup: Cutting carbohydrates from your diet is one of the most effective weight loss techniques, as this methodology is also backed by scientific evidence. Studies show that people who follow a diet low in carbohydrates tend to lose weight faster and more efficiently than people who follow a low-fat diet.

Diets low in carbs tend to rid the body of excess water, which leads to a decrease in the insulin levels in the blood and rapid weight loss; in fact, you will lose weight in less than two weeks.

Research on obese individuals concluded that a low-carb diet was more effective for the first six months than traditional weight-loss diets.  A 12-month study on 609 obese adults who were either on low-carb diets or low-fat diets concluded that both diets led to a seven-pound decrease in the weight of those adults. 

However, not all fat in your body is the same; what is essential is the places in your body where fat is stored. There are two varieties of fat: subcutaneous fat below your skin and visceral fat found in the abdominal cavities of obese individuals. 

Visceral fat can also be found around other organs, and excess visceral fat can lead to illnesses such as heart diseases, cancer, insulin resistance, and inflammation. To cut down the fat in your body, the most appropriate solution is to follow a low-carb diet such as Keto.

Studies have also shown that the Ketogenic diet decreases the risk of type-2 diabetes and heart illnesses over time. However, will the Keto diet work for you? If you follow the keto diet step-by-step and can maintain the Ketosis, then, in the long run, you will see changes in your body. 

keto syrup


There are different types of syrups around the globe, and they have used an ingredient or a topping for ingredients. However, when you are following a diet as strict as Keto, there are a limited number of items that can be part of your list.

In this article, we explained what Keto Syrup is and how it can be made at home. We also discussed the different commercial varieties of Keto syrup that you can consume. We also shed light on whether Sugar-free syrups are Keto or not?

We can easily conclude that if a syrup has quality ingredients and is low in carbs, it can be part of the Keto diet. 

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