Keto And Sugar: Friends Or Foes?

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. This is achieved by drastically reducing carbohydrates, which forces the body to burn fat for energy. As sugar is a type of carbohydrate, it is limited on the keto diet. However, this does not mean that all sugar is banned. Natural sugars found in fruits and vegetables, for example, can be consumed in moderation as part of a keto diet. It is recommended to limit sugar intake to 20 to 30 grams daily to stay in ketosis.

There are also sugar alternatives that are keto-friendly, such as stevia, monk fruit, and erythritol, which can be used to satisfy sweet cravings without kicking you out of ketosis. These alternatives are often sweeter than sugar, so less is needed to achieve the same level of sweetness.

Natural vs added sugars

Sugar is a generic name for carbohydrates with a sweet taste. Sugars can be classified based on their size into monosaccharides and disaccharides. Monosaccharides, such as galactose, fructose, and glucose, are the simplest form of sugars and cannot be broken down further. Disaccharides, on the other hand, are created using two different monosaccharides. For example, lactose, found in milk, is a disaccharide made from galactose and glucose.

Natural Sugars

Natural sugars are those that occur naturally in foods such as fruits (fructose) and dairy products (lactose). For instance, blackberries, apples, and mangoes contain natural sugars and are rich in vitamins and other micronutrients. Natural sugars are beneficial to the body and are processed more slowly by the body, keeping your metabolism stable over time.

Added Sugars

Added sugars, on the other hand, are typically processed quickly by the body and can be harmful in large quantities. They are commonly found in processed foods, including sugary breakfast cereals, candy bars, jams, and dairy desserts. Added sugars provide empty calories, as they contain no nutritional benefits and can contribute to weight gain and other health issues.

While natural sugars are generally considered safe, it is important to consume them in moderation, especially when following a keto diet. The recommended daily limit of added sugars is 24 grams for women and 36 grams for men. However, on a keto diet, it is recommended to limit total carbohydrate intake, including natural and added sugars, to 20-50 grams per day to maintain ketosis.

Keto-Friendly Sweeteners

When following a keto diet, it is best to limit added sugars and opt for keto-friendly sweeteners such as stevia, allulose, monk fruit, and erythritol. These natural sugar substitutes can be used in place of table sugar to satisfy your sweet tooth without kicking your body out of ketosis.

Food Swaps for Sugar Cravings

In addition to keto-friendly sweeteners, there are some food swaps you can incorporate to reduce your sugar intake:

• Swap soda for bone broth or coconut water
• Replace sugary protein shakes with sugar-free protein smoothies made with avocado or coconut milk
• Choose lemon water or sparkling water instead of fruit juice
• Opt for collagen coolers or plain yogurt with fresh berries instead of ice cream or flavoured yogurt
• Use avocado instead of mayonnaise
• Salsa instead of ketchup
• Oil and vinegar instead of processed salad dressing

Benefits of Reducing Sugar Intake

Reducing your sugar intake, especially added sugars, can have numerous health benefits, including:

• Weight loss
• Clearer skin
• Reduced food cravings
• Improved mood and mental clarity
• Lower risk of heart disease and other chronic conditions
• Lower cholesterol and blood pressure
• Reduced risk of tooth decay

Sugar alternatives

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is much sweeter than regular sugar, so recipes require less stevia to achieve the same flavour. It is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts.

Sucralose

Sucralose is an artificial sweetener that passes through your body undigested and thus doesn't provide any calories or carbs. It is 400–700 times sweeter than sugar, so only a tiny amount is needed as a substitute. However, it may not be suitable for baking as some studies have found that it could produce harmful compounds when exposed to high temperatures.

Erythritol

Erythritol is a type of sugar alcohol that is about 80% as sweet as regular sugar but contains only 5% of the calories (0.2 calories per gram). It has been shown to help lower blood sugar levels and typically doesn't cause the digestive issues associated with other sugar alcohols. Erythritol is used in both baking and cooking and can be substituted for sugar in various recipes. However, it tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can give foods a slightly gritty texture.

Xylitol

Xylitol is another type of sugar alcohol that is as sweet as sugar but contains only 3 calories per gram and 4 grams of carbs per teaspoon. It can be easily added to tea, coffee, shakes, or smoothies. It also works well in baked goods but may require additional liquid in the recipe as it tends to absorb moisture. Xylitol has been associated with digestive problems when used in high doses, so it's important to scale back intake if any adverse effects are noticed.

Monk Fruit

Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains no calories or carbs, making it a great option for a ketogenic diet. Monk fruit is 100–250 times sweeter than regular sugar, so a little goes a long way. It has a better taste profile than stevia and is often mixed with other sweeteners to improve their taste or cooking properties. However, it can be more expensive than some other options.

Yacon Syrup

Yacon syrup is derived from the roots of the yacon plant, which is native to South America. It is rich in fructooligosaccharides, a type of soluble fibre that the body cannot digest. It also contains simple sugars such as sucrose, fructose, and glucose. Yacon syrup has about half the calories of regular sugar and doesn't affect blood sugar levels in the same way. It is best used as a sweetener in drinks or salad dressings rather than for cooking, as the high temperatures can break down the fructooligosaccharides.

Sugar and insulin levels

Insulin is a hormone created by the pancreas that controls the amount of glucose in the bloodstream. It also helps store glucose in the liver, fat, and muscles, and regulates the body's metabolism of carbohydrates, fats, and proteins. When we eat, our blood glucose levels rise, and this signals the pancreas to release insulin so that the sugar can be stored as energy for later use.

When people eat foods containing carbohydrates, the digestive system breaks them down into sugar, which enters the blood. As blood sugar levels rise, the pancreas produces insulin, prompting cells to absorb blood sugar for energy or storage. As cells absorb blood sugar, levels in the bloodstream begin to fall, and the pancreas starts making glucagon, a hormone that signals the liver to release stored sugar. This interplay of insulin and glucagon ensures that cells throughout the body have a steady supply of blood sugar.

The body's cells need glucose for energy, and insulin enables glucose to enter the cells. Insulin attaches to insulin receptors on cells, instructing them to open and allow glucose to enter. When blood sugar levels are too high, the pancreas secretes more insulin, and when levels drop, the pancreas releases glucagon to raise them. This balance helps maintain homeostasis and provides sufficient energy to the cells while preventing damage from consistently high blood sugar levels.

If the body cannot maintain this balance, diabetes and other conditions can result. Type 2 diabetes occurs when the body can't make enough insulin or can't properly use the insulin it makes. It usually develops gradually, beginning when muscle and other cells stop responding to insulin, resulting in insulin resistance, which causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands on insulin-producing cells wear them out, and insulin production eventually stops.

Simple carbohydrates, composed of sugars with simple chemical structures, are easily and quickly utilized for energy by the body, often leading to a faster rise in blood sugar and insulin secretion. On the other hand, complex carbohydrates have more complex structures and take longer to digest, causing blood sugar to rise more slowly. Eating many high-glycemic-index foods, which cause powerful spikes in blood sugar, can lead to an increased risk of type 2 diabetes, heart disease, and overweight.

The glycemic index ranks carbohydrates based on how quickly and how much they raise blood sugar levels. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. In contrast, foods with a low glycemic index, like whole oats, are digested more slowly, resulting in a more gradual rise in blood sugar. Eating low-glycemic-index foods has been shown to help control type 2 diabetes and improve weight loss.

While the keto diet focuses on limiting carbohydrate and sugar intake, it doesn't completely banish them. On keto, carbohydrate intake is typically limited to 50 grams or less per day, and sugar intake is recommended to be limited to 20 to 30 grams daily or less to stay in ketosis. This amount is low compared to the typical American diet, which can include upwards of 100 to 150 grams of sugar per day.

It's important to note that not all sugars are equal. Some foods, like fruits and vegetables, contain natural sugars that can be part of a healthy diet in moderation. However, even natural sources of sugar should be limited on keto to keep carbohydrate intake low. Additionally, some people on keto may choose to use artificial sweeteners like stevia or erythritol, which have a very small amount of carbs, to satisfy their sweet tooth.

In summary, maintaining healthy insulin and blood sugar levels is crucial for overall health and can be achieved through a balanced diet, regular exercise, and, if needed, prescription medications or insulin therapy.

Sugar cravings

Understand the causes of sugar cravings

Manage your diet

To curb sugar cravings, it's essential to understand the role of different nutrients in your diet. Make sure you're consuming enough healthy fats, protein, and low-carb vegetables. These nutrients provide satiety and sustained energy release, reducing the frequency and intensity of sugar cravings. Additionally, be mindful of your overall calorie intake and try not to restrict calories excessively, especially during the initial phase of the keto diet.

Choose healthier alternatives

When sugar cravings strike, opt for healthier alternatives that can satisfy your sweet tooth without derailing your keto diet. Berries, avocados, and nuts are excellent choices as they provide natural sweetness, essential nutrients, and fibre. You can also explore keto-friendly desserts, such as keto cookies or brownies made with almond flour and keto-friendly sweeteners.

Stay hydrated

Thirst and dehydration can sometimes be mistaken for sugar cravings. Ensure you're adequately hydrated by drinking enough water and paying attention to the colour of your urine, which can indicate hydration levels. Adding electrolytes to your water can also help enhance hydration and provide additional benefits.

Get adequate sleep

Lack of sleep can disrupt your body's hormones, leading to increased cravings for sugar and high-carbohydrate foods. Aim for 7-9 hours of quality sleep each night to help regulate your hormones and reduce sugar cravings.

Manage stress and mental health

Stress and mental health issues can trigger sugar cravings as a form of self-medication. To reduce stress-induced cravings, focus on managing your stress levels through healthy habits such as spending time in nature, meditating, or nurturing relationships. Additionally, consider seeking professional support if needed.

Be mindful of your environment

Your environment can significantly influence your cravings. Minimize exposure to sights, smells, and triggers associated with sugary foods. Keep sugary snacks out of your home or, at the very least, out of sight. This will help reduce the frequency and intensity of sugar cravings.

Allow time for keto-adaptation

Adapting to a keto diet takes time, and the speed of adaptation varies from person to person. Be patient and give your body time to adjust to burning fat for energy instead of glucose. As you become fat-adapted, you'll experience fewer sugar cravings as your body becomes less reliant on sugar and carbohydrates.

Balance your blood sugar

Maintaining balanced blood sugar levels is crucial for managing sugar cravings. A well-managed keto diet can help stabilize blood sugar. Ensure you're consuming regular, balanced meals consisting of high-quality protein, healthy fats, and low-carb vegetables.

Sugar intake recommendations

Sugar is a generic name for carbohydrates with a sweet taste. It is typically classified into monosaccharides (the simplest form) and disaccharides (formed by two monosaccharides). While sugar is essential for energy, excessive consumption is linked to several harmful health conditions. Therefore, it is important to understand the recommended daily intake of sugar to maintain a healthy lifestyle.

Recommendations for the General Population

The Dietary Guidelines for Americans 2020-2025 advise that all Americans aged 2 and above limit their added sugar intake to less than 10% of their total calories. For a 2,000-calorie diet, this translates to 200 calories or 50 grams of sugar per day (approximately 12 teaspoons). Toddlers and infants below 2 years should not consume any solids or beverages with added sugars.

The American Heart Association (AHA) suggests stricter limits, recommending no more than 100 calories per day (about 6 teaspoons or 24 grams) for adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams) for adult men. For children aged 2-18, AHA recommends less than 6 teaspoons or 24 grams of added sugar per day, with sugary beverages limited to no more than 8 ounces per week.

Recommendations for Specific Populations

The recommended sugar intake can vary based on individual factors such as total caloric intake and activity level. For a person consuming 2,000 calories per day, the US dietary guidelines suggest limiting sugar intake to less than 10% of daily calorie intake, which equates to 50 grams of sugar or about 12.5 teaspoons.

The NHS in the UK recommends that free sugars (sugars added to food or drinks, and those found naturally in honey, syrups, and unsweetened fruit and vegetable juices) should not exceed 5% of the energy (calories) obtained from food and drinks daily. Specifically, adults should consume no more than 30 grams of free sugars per day, which is roughly equivalent to 7 sugar cubes.

Recommendations for Keto Diet Followers

The keto diet is a low-carb, high-fat approach that aims to shift the body into a metabolic state called ketosis, promoting weight loss and other health benefits. While there is no one-size-fits-all answer, keto dieters should generally limit their sugar intake to 20-30 grams daily to stay in ketosis. This includes natural sugars from fruits and vegetables, which should be consumed in moderation.

To ensure they remain in ketosis, keto dieters should monitor their food intake and track their sugar consumption to stay within their daily limits. Additionally, keto dieters can use sugar alternatives like stevia, allulose, monk fruit, and erythritol.

Frequently asked questions