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Substitutions for high-carb foods

If you’re trying keto for the first time, the recipes in this book should have just the right amount of sweetness. But as you continue with a ketogenic lifestyle, you may find that food naturally begins to taste sweeter, and you may want to reduce the amount of sweetener used in the recipes. Whenever a recipe requires a powdered sweetener, my go-to choice is the powdered (confectioners) form of Swerve because it gives a smoother finished product and better overall results.

That said, you can always pulverize a granular form of erythritol, such as Wholesome! All-Natural Zero, in a blender or coffee grinder to get a powdered texture. If a recipe calls for a specific sweetener or type of sweetener (such as powdered or liquid), do not substitute any other sweeteners; these recipes rely on these particular sweeteners. For example, in recipes where the sweetener has to melt, some products won’t work—so it’s important to use exactly what’s called for.

If a sweetener in an ingredient list is followed by “or equivalent,” such as “¼ cup Swerve confectioners’-style sweetener or equivalent amount of liquid or powdered sweetener,” you are free to use any keto-friendly sweetener, liquid or powdered. For example, you could use liquid stevia, stevia glycerite, monk fruit, Zsweet, or xylitol. If you prefer to use a keto-friendly sweetener other than Swerve, here are the conversions:

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Lastly comment

For newcomers to the keto lifestyle, I try to keep my recipes as simple as possible and to limit the number of ingredients I use. For example, in recipes that are sweetened, I usually just call for Swerve or an equivalent. But the truth is, you’ll get better results if you use a blend of different natural sweeteners.

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