Sugar And Keto: Friend Or Foe?

The ketogenic diet is a low-carb, high-fat way of eating that shifts your body into a fat-burning state called ketosis. While on keto, it is recommended to limit your daily carbohydrate intake to 20-50 grams of sugar. This means that sugar consumption should be kept to a minimum, ideally with 0 grams of added sugar. However, as long as you stay under your daily carb limit, you should be fine. The keto diet does not have to be completely sugar-free, but your intake will need to be significantly reduced to lose weight and stay in ketosis.

Natural sugars: found in fruits and vegetables, they include fibre, vitamins, minerals and antioxidants

Natural sugars found in fruits and vegetables include fibre, vitamins, minerals, and antioxidants. These sugars are fructose, glucose, and sucrose. They are metabolised differently by the body compared to processed or added sugars.

Fructose is a sugar commonly found in fruits and vegetables. It does not raise blood sugar levels as glucose does. Instead, it is broken down by the liver. Fructose has the same amount of calories per gram as most sugars, which is 4 calories per gram. Apples are high in fructose, containing around 19 grams of fructose and 95 calories per large apple. They are also high in fibre and antioxidants, aiding digestion and constipation prevention.

Glucose is the other primary sugar found in fruits. It raises blood sugar, requiring the body to use insulin to metabolise it.

Sucrose, or white or table sugar, is equal parts fructose and glucose. It is commonly added to foods as a sweetener.

The natural sugars in fruits and vegetables are accompanied by fibre, which slows down the absorption of sugar in the body, keeping blood sugar levels stable.

While fruits contain natural sugars, they generally have less sugar than sweetened foods. For example, a large apple contains around 10.5-13g of sugar, while a banana contains 12.8g.

The benefits of consuming natural sugars in fruits and vegetables include:

• Increased fibre intake, which can aid digestion, reduce food cravings, and support weight loss.
• Lower sugar consumption, as fruits tend to be less sweet than processed foods.
• Improved overall health, as fruit and vegetable consumption is linked to a reduced risk of death, heart disease, and cancer.
• Lower risk of obesity, as people who consume more fruits and vegetables are less likely to become obese.

Lactose: a natural sugar found in dairy products, particularly milk

The keto diet is a low-carb, high-fat diet that shifts the body into a fat-burning state called ketosis. In ketosis, the body taps into fat reserves for energy instead of relying on carbohydrates. While on keto, it is recommended to limit daily carbohydrate intake to 20-50 grams of sugar.

Lactose is a natural sugar found in dairy products, particularly milk. It is made from the monosaccharides glucose and galactose. Lactose-rich products will have a higher sugar content. For example, whole milk is high in lactose and has a high sugar content, whereas cheese is low in lactose and has a low sugar content. A 1-cup serving of whole milk contains around 13 grams of lactose, while most types of mozzarella cheese contain less than 5 grams.

Since the keto diet requires a low-carb intake, it is recommended that followers of the diet try to avoid lactose. Even lactose-free milk should be avoided, as it still contains the carbohydrates found in lactose. Instead, keto dieters are encouraged to consume cream, as it is higher in fat and more suitable for the keto diet.

Added sugars: found in processed foods, these are considered empty calories on keto

The keto diet is a low-carb, high-fat, moderate-protein diet. It aims to shift the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve ketosis, it is recommended to limit your daily carbohydrate intake to 20-50 grams of sugar.

Added sugars are commonly found in processed foods. These sugars are considered "empty calories" on keto, as they provide zero nutritional benefits and can hinder your ability to maintain a calorie deficit. Added sugars can also increase your risk of obesity, type 2 diabetes, heart disease, and other health issues.

• Read Nutrition Labels: When starting keto, checking the labels on packaged foods for carbohydrate and sugar content is crucial. Remember that sugar goes by many names, including sucrose, fructose, corn syrup, and dextrose.
• Beware of Low-Fat Products: Many low-fat products are marketed as healthy but may contain added sugars to enhance their taste. Full-fat versions of these foods are often more keto-friendly.
• Choose Whole Foods: Opt for foods in their natural state, as they are less likely to contain hidden sugars. For example, an apple is a healthier choice than applesauce or apple pie.
• Know the Different Types of Sugar: Familiarize yourself with different types of sugars, such as natural sugars (fructose, sucrose, and glucose) found in fruits and complex carbohydrates, and added sugars (refined sugars) in processed foods.
• Plan Your Meals: By planning your meals and snacks ahead of time, you can make more informed choices about the types of sugars you consume while maintaining a calorie deficit.

By following these guidelines and being mindful of hidden sugars, you can make significant progress in reducing your added sugar intake and achieving your keto goals.

Fructose: a natural sugar found in fruits and vegetables, it has the same calories per gram as most sugars

Fructose is a monosaccharide, or simple sugar, that is commonly found in fruits, vegetables, honey, sugar cane, and sugar beets. It is also added to processed foods in the form of high-fructose corn syrup. Fructose is the sweetest of the three common sugars (the others being sucrose and glucose) but has the least impact on your blood sugar.

Fructose has the same number of calories per gram as most other sugars—four calories per gram. However, the nutritional content of foods with high levels of fructose can vary. For example, a large apple contains on average 19 grams of fructose and 95 calories, but it is also high in fibre and antioxidants, which can aid digestion. In contrast, a mango contains 24 grams of fructose and 107 calories, but it offers a good amount of vitamin C.

The body metabolises fructose differently from other sugars. While glucose is absorbed directly into the bloodstream, fructose is predominantly metabolised in the liver and doesn't require insulin to be utilised. This means it has a lower glycemic load or glycemic index, so it doesn't cause a rapid rise and subsequent large fall in blood glucose levels. However, excessive consumption of fructose can lead to weight gain due to increased calories.

While fructose has been blamed for obesity, diabetes, insulin resistance, and high triglycerides, it's important to note that excessive calories from any nutrient can contribute to a calorie imbalance resulting in obesity. Additionally, the health benefits of eating fruit, such as fibre, vitamins, minerals, and antioxidants, outweigh any potential negative effects of its natural fructose content.

To maintain a healthy diet, it's recommended to eat whole foods whenever possible and limit the intake of added sugars, which are commonly found in processed foods.

Sugar alternatives: stevia, erythritol and monk fruit are keto-friendly natural sweeteners

The keto diet is a high-fat, low-carb way of eating that shifts your body into a fat-burning state called ketosis. When your body reaches ketosis, it taps into your fat reserves for energy instead of relying on carbohydrates.

While on the keto diet, it is important to keep your daily carbohydrate intake to 20-50 grams of sugar. This means that your sugar intake will need to be significantly reduced. However, this does not mean that you have to cut out sugar completely.

There are several keto-friendly natural sweeteners on the market that can help you satisfy your sweet tooth while staying in ketosis. These include stevia, erythritol, and monk fruit.

Stevia

Stevia is a low-carb sweetener that is 200-400 times sweeter than table sugar. It is derived from the stevia plant, which is native to South America. Stevia is generally recognized as safe and can be a good alternative to table sugar in food and drinks. However, it may cause side effects such as bloating, dizziness, nausea, and numbness in some individuals. It is also important to note that stevia may lower blood sugar and blood pressure, so it should be used with caution by people with diabetes or those taking blood pressure medication.

Erythritol

Erythritol is a naturally occurring sugar alcohol found in fruits like grapes and watermelon, as well as some fermented foods like cheese and soy sauce. It has zero calories and is about 60-80% as sweet as table sugar. Erythritol is considered safe by the FDA and does not cause blood sugar spikes or promote tooth decay. Additionally, it may help decrease sugar consumption, which can prevent diabetes and obesity. However, it is important to note that erythritol can cause digestive issues in some individuals due to its slow absorption and breakdown in the body.

Monk Fruit

Monk fruit is a small gourd native to Southeast Asia that is used as a low-calorie sweetener. It is also known as luo han guo or swingle. The fruit's extract contains substances called mogrosides, which are intensely sweet—about 100-250 times sweeter than table sugar. Monk fruit sweeteners have zero calories, zero carbohydrates, and zero sugar, making them ideal for people on low-carb or keto diets. They are also generally recognized as safe by the FDA and have no known harmful side effects. Monk fruit sweeteners are available in multiple forms, including granules, powders, and liquids, making them easy to use in various recipes.

Using Sugar Alternatives on Keto

When using these sugar alternatives on keto, it is important to remember that not all foods and drinks that use these sweeteners are keto-friendly. Some products may contain other carbohydrates, so it is crucial to check the nutrition facts label. Additionally, these sweeteners may have a different texture or taste than table sugar, so you may need to experiment to find the right amounts and combinations that work for your recipes.

By using these keto-friendly natural sweeteners, you can still enjoy sweet treats while staying within the carbohydrate restrictions of the keto diet.

Frequently asked questions