Keto And Sugar: Friends Or Foes?

The ketogenic diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. As sugar is a type of carbohydrate, it is recommended to limit sugar intake to 20-50 grams per day to stay in ketosis. This can be challenging as sugar is often hidden in processed foods and products not typically seen as sweets, such as pasta sauce, salad dressings, and bread. However, there are low-sugar diet swaps and keto-friendly treats available, and natural sweeteners like stevia and monk fruit can be used in moderation. While completely cutting out sugar is not necessary on the keto diet, significantly reducing intake is crucial for weight loss and maintaining ketosis.

Natural sugars are healthy

Natural sugars are an essential part of a healthy diet. They are found in fruits, vegetables, and dairy products, providing essential vitamins, minerals, and fibre. For instance, the natural sugar in fruit comes with fibre, which slows down the absorption of sugar in our bodies, keeping our blood sugar levels stable. Similarly, lactose, the natural sugar in milk and dairy products, is accompanied by nutrients such as calcium, vitamin D, and protein.

The World Health Organization (WHO) recommends that added sugars make up no more than 10% of a person's daily calories. For additional health benefits, the WHO suggests limiting added sugars to 5% of the daily diet. This amounts to no more than 150 calories or 38 grams of sugar in a 1,500-calorie diet.

Natural sugars are safe to consume and can be part of a healthy plant-based or whole-food diet. They are slowly digested, preventing rapid blood sugar spikes and drops that can lead to weight gain and insulin resistance. For example, a cup of fresh strawberries contains 7 grams of natural sugar, compared to 11 grams in a pouch of strawberry-flavoured fruit snacks.

While it is important to limit added and refined sugars, natural sugars from whole foods can be beneficial and are not something to worry about.

Sugar cravings will subside

Sugar cravings can be hard to overcome, but they will subside when you're on the keto diet.

When you start keto, your sugar cravings will likely subside within a few days. However, they can return when you see or smell a delicious dessert or a big carbohydrate-heavy meal.

Sugar is highly addictive, and advertisers have been selling it to us for decades. So, it's no surprise that we crave it. In fact, researchers have found that eating sugar triggers similar areas of the brain as addictive drugs.

Sugar cravings can also be caused by a lack of sleep, stress, or physical activity. When your blood sugar dips, your body sometimes responds by making you crave sugar to replenish your blood glucose levels. This is especially true for people new to a low-carb diet who aren't yet fat-adapted.

• Be proactive and stock up on keto-friendly foods that you can swap for your favorite meals and snacks.
• Implement new actions when you would have previously turned to sugar, such as going for a walk after dinner or drinking a glass of water.
• Find healthy stress fixes like lighting a scented candle, exercising, or spending time in nature.
• Eat something comforting and keto-friendly, such as avocado, cheese, or keto-friendly pasta.
• Plan ahead by eating a small meal before working out, as your blood sugar can dip after physical exertion.
• Improve your sleep habits, as a lack of sleep can reduce your willpower and make you crave comfort foods.

It's important to remember that sugar cravings are normal, especially when you're starting a ketogenic diet. By following the tips above and giving your body time to adjust, you can successfully curb your sugar cravings and stick to your keto diet.

Sugar is hidden in many foods

• Crystalline fructose
• Dextran, malt powder
• Fruit juice concentrate
• Evaporated cane juice
• Confectioner's (powdered) sugar
• High-fructose corn syrup
• Glucose
• Fructose
• Sucrose
• Corn syrup
• Rice syrup
• Raw sugar
• Cane sugar
• Brown sugar
• Confectionary sugar
• Fruit nectars
• Concentrates of juices
• Honey
• Agave
• Molasses

Additionally, sugar is often added to foods that are not typically considered sweet. Some examples of hidden sugar in unexpected foods include:

• Breakfast cereals
• Spaghetti sauce
• Yogurt
• Whole-grain breakfast bars
• Ketchup
• Barbecue sauce
• Salad dressings
• Relish
• Protein bars
• Milk and coffee creamers
• Granola
• Instant oatmeal
• Canned fruit
• Fruit preserves
• Nut butters
• Bottled drinks (sports drinks, energy drinks, coffee drinks, iced teas)

It's important to read nutrition labels and ingredient lists to identify hidden sugars in foods. The ingredient list will show the amounts of naturally occurring sugar and added sugar in a product, and the nutrition label will indicate the total sugars, including both naturally occurring and added sugars.

Limit to 20-50 grams of sugar per day

Limiting Sugar Intake to 20-50 grams per day on Keto

The ketogenic diet is a low-carb, high-fat diet that shifts your body into a fat-burning state called ketosis. While on keto, the typical macronutrient ratio is about 70% to 80% fat, 10% to 20% protein, and 5% to 10% carbohydrates. This means that your fat consumption should be the highest, while your carbohydrate intake should be the lowest.

Sugar is a type of carbohydrate, so to remain in ketosis, your sugar intake must be significantly reduced. The general recommendation for those on the keto diet is to limit their sugar intake to 20-50 grams per day. This amount is much lower than the typical American diet, which can include 100-150 grams of sugar per day.

It's important to note that not all sugars are the same. Some foods, like fruits and vegetables, contain natural sugars that can be part of a healthy diet in moderation. However, on keto, even natural sources of sugar should be limited to keep overall carbohydrate intake low.

Identifying Hidden Sugars

Sugar can be hidden in many different products, even those that are not typically considered sweet. For example, pasta sauce, salad dressings, bread, rice, and noodles contain carbohydrates and added sugars. These hidden sugars can sneakily increase your carbohydrate intake and disrupt the ketosis process. Therefore, it's important to read nutrition labels and be mindful of the different forms of sugar, such as sucrose, fructose, corn syrup, and dextrose.

Benefits of Reducing Sugar Intake

Reducing your sugar intake on the keto diet has several potential benefits:

• Weight loss: Sugar is linked to weight gain, so cutting back on sugar will likely result in weight loss.
• Improved blood sugar control: Lower sugar intake can help manage conditions like diabetes and keep blood glucose levels consistent.
• Lower risk of heart disease: Sugar is associated with an increased risk of heart disease, so reducing sugar intake may improve cardiovascular health.
• Enhanced dental health: Lower sugar intake can lead to improved dental health and a lower risk of cavities.
• Reduced risk of certain types of cancer: There is a potential correlation between high-sugar diets, inflammation, and cancer.
• Boosted energy levels: While sugar provides a quick energy boost, it can also lead to crashes. Reducing sugar intake can help stabilize energy levels.

Strategies for Reducing Sugar Intake

• Opt for low-carb sweeteners: Choose keto-friendly natural sweeteners like stevia, erythritol, and monk fruit.
• Read labels and track carbs: Always check nutrition labels for carbohydrate and sugar content. Measure and track your food intake, especially at the beginning of your keto journey.
• Enjoy whole foods: Opt for foods in their natural state. Berries, for example, are relatively low in carbohydrates but can still satisfy your sweet tooth.
• Make keto-friendly swaps: Modify your favourite recipes to be keto-friendly. For example, try avocado mousse or chia seed pudding sweetened with cinnamon.
• Avoid deprivation: Remember that keto-friendly foods like full-fat cheese, cream, and bacon are still on the menu! Depriving yourself of treats can lead to cravings and make it harder to stick to the diet.

Artificial sweeteners are controversial

In 2023, the World Health Organization's (WHO) cancer research arm, the International Agency for Research on Cancer (IARC), reviewed the safety of aspartame, one of the most common artificial sweeteners. The IARC's findings, published in July 2023, labelled aspartame as "possibly carcinogenic to humans". This means there is some evidence linking aspartame to cancer, but it is limited. The decision caused controversy, with critics arguing that the IARC's assessments can be confusing to the public and may needlessly mislead consumers.

However, it is important to note that the IARC's role is to assess whether a substance is a potential hazard or not, based on all the published evidence. The amount of the substance that a person can safely consume is determined by a separate WHO expert committee. Since 1981, this committee has stated that aspartame is safe to consume within accepted daily limits.

The use of artificial sweeteners, particularly aspartame, remains a contentious issue. While some studies have linked it to adverse health effects, other studies and regulatory bodies have found it to be safe for consumption. More research is needed to fully understand the potential risks and benefits of artificial sweeteners.

Frequently asked questions