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. While on keto, the typical macronutrient ratio is about 70-80% fat, 10-20% protein, and 5-10% carbohydrates. As sugar is a carbohydrate, it is limited on the keto diet, with a recommended intake of 20-50 grams of sugar per day to stay in ketosis. However, it is important to note that not all sugars are the same, and some natural sugars found in fruits and vegetables can be part of a healthy keto diet in moderation. Additionally, there are alternative sweeteners like stevia, erythritol, and monk fruit that can be used to satisfy sweet cravings without compromising ketosis.

Natural sugar alternatives

• Stevia: A natural sweetener derived from the leaves of the South American shrub *Stevia rebaudiana*. It is 200 to 400 times sweeter than sugar, has zero calories, and does not impact insulin or blood sugar levels. However, it may leave a bitter aftertaste in baked goods.
• Monk Fruit: A small round fruit native to Southeast Asia, containing natural sugars like glucose and fructose. It is 200–350 times sweeter than sugar, has zero calories, and offers potential health benefits like antioxidant capabilities and anti-cancer properties.
• Erythritol: A sugar alcohol that is a natural sweetener. It has just 0.2 calories per gram, doesn't cause tooth decay, and doesn't significantly affect blood sugar levels. However, it may cause digestive issues in large amounts.
• Xylitol: Another sugar alcohol that is commonly used as a sugar alternative. It has 2.4 calories per gram and doesn't cause tooth decay. However, it is highly toxic to dogs, so keep it out of their reach.
• Allulose: A natural monosaccharide that exists in certain fruits, with 70% of the sweetness of table sugar and only 0.2 calories per gram. It closely mimics the taste of regular sugar and may help reduce blood sugar and insulin levels.
• Honey: A natural sweetener made by bees using flowering plants' nectar. It is slightly sweeter than table sugar and contains vitamins, minerals, and beneficial plant compounds. Raw, unpasteurized honey has antimicrobial and antioxidant properties.
• Maple Syrup: A thick, sugary liquid made by cooking the sap of maple trees. It contains minerals like calcium, potassium, iron, zinc, and manganese, as well as phenolic compounds with potential anti-inflammatory and antioxidant effects.
• Coconut Sugar: Derived from boiling the sap of coconut palm trees, it has a lower glycemic index than sugar and contains vitamins and minerals like vitamin C, B vitamins, potassium, iron, zinc, and calcium.
• Blackstrap Molasses: A thick syrup made from processing sugarcane or sugar beet juice, it is rich in nutrients like iron, B vitamins, potassium, magnesium, calcium, and antioxidants. It has a lower glycemic index and a more bitter taste than regular molasses.
• Fruit Puree: Blending ripe fruits like apples, pears, or bananas creates a nutritious sweetener with fiber, nutrients, and water.

Sugar cravings

• Eat a healthy meal: Cravings are typically more intense when hungry, so nourish your body with fresh, whole foods and keep your belly full.
• Restrict carbs all at once: Instead of gradually reducing carbs, dive straight into the keto diet. This can help shorten the duration of cravings.
• Focus on fat and protein intake: Ensure your meals are rich in healthy fats and proteins, which provide a slower release of energy and keep you feeling fuller for longer.
• Avoid alternative sweeteners: While some people find that sweeteners like stevia help manage cravings, others report that they trigger a lingering sweet tooth. Experiment to find what works best for you.
• Stay hydrated: Dehydration can sometimes be mistaken for hunger, so make sure to drink plenty of water.
• Get active: Exercise or go for a walk to take your mind off food and reduce stress, which can trigger cravings.
• Get enough sleep: Lack of sleep can affect insulin sensitivity and impair your ability to make wise food choices, leading to cravings for high-calorie, low-nutrient foods.
• Avoid triggers: Identify and avoid situations or social gatherings that revolve around sweets, and limit your exposure to sugary foods in your environment.
• Plan and prepare meals: Making your own meals with keto-friendly ingredients can help reduce cravings and indulgences by limiting access to packaged foods, which often contain hidden sugars.
• Opt for low-carb sweeteners: If you need something sweet, choose keto-friendly natural sweeteners like stevia, erythritol, monk fruit, or allulose.
• Enjoy whole foods: Focus on eating foods in their natural state, such as berries, avocados, nuts, and seeds, which provide essential nutrients and can help satisfy sweet cravings.
• Indulge in keto treats: When a sugar craving strikes, opt for keto-friendly alternatives like dark chocolate (70% or higher), keto cookies, or fat bombs made with healthy fats like coconut oil, cream, and butter.

Health benefits of keto

The keto diet is a low-carb, high-fat diet that shifts the body into a metabolic state called ketosis, where the body burns fat for energy instead of relying on carbohydrates. Here are some of the health benefits of the keto diet:

Weight Loss

The keto diet is well-known for its weight loss benefits. By reducing carbohydrate intake, the body is forced to burn fat for energy, leading to weight loss. Studies have shown that people following ketogenic diets lose more weight compared to those on low-fat diets.

Reduced Appetite

The keto diet has been shown to reduce appetite and curb cravings. This is because high-fat, moderate-protein foods fill you up and keep you feeling satisfied for longer, reducing hunger-stimulating hormones.

Improved Heart Health

The keto diet can improve heart health by reducing cholesterol levels. Specifically, it lowers total cholesterol, "bad" LDL cholesterol, and triglycerides, while increasing "good" HDL cholesterol. This can lead to a reduced risk of cardiovascular disease.

Blood Sugar Control

The keto diet is effective in controlling blood sugar levels, making it beneficial for people with diabetes or insulin resistance. By eliminating sugar and carbohydrates, the keto diet keeps blood glucose levels stable and reduces the need for glucose-lowering medication.

Reduced Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain cancers. This is because cancer cells rely on glucose for energy, and by reducing sugar and carbohydrate intake, the keto diet can "starve" cancer cells. Additionally, the keto diet's blood sugar-lowering effects may also lower the risk of insulin-related complications linked to some cancers.

Improved Brain Function

The ketones produced during the keto diet have been shown to provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. This may help prevent or manage conditions such as Alzheimer's disease and epilepsy.

Other Benefits

The keto diet has also been linked to improved skin health, reduced seizures in people with epilepsy, and improved symptoms of polycystic ovary syndrome (PCOS). Additionally, it may help reduce the risk of metabolic syndrome and lower blood pressure.

Sugar in dairy

Dairy products, such as milk, cheese, and cream, contain naturally occurring sugars, primarily in the form of lactose, also known as milk sugar. Lactose is a disaccharide, a type of sugar formed by combining two monosaccharides, galactose and glucose.

The amount of sugar in milk varies depending on the type and source. On average, there are about 12 grams of natural sugar (lactose) in each 8-ounce or 240ml glass of cow's milk, whether it is whole, 2%, or skim. This is comparable to the amount of natural sugar found in an orange. Human breast milk contains slightly more sugar, with approximately 17 grams per cup.

In addition to lactose, non-dairy milks may contain other simple sugars, such as fructose, galactose, glucose, sucrose, or maltose. For example, unsweetened rice milk has 13 grams of sugar, while unsweetened almond milk has none. Sweetened versions of dairy and non-dairy milks can also contain added sugars, increasing the overall sugar content. For instance, chocolate cow's milk can have up to 23 grams of sugar per cup, with half of it being added sugar.

While dairy products do contain natural sugars, they also offer a range of essential nutrients. For instance, milk provides 13 essential nutrients, including 8 grams of high-quality protein per 8-ounce serving. It is also a source of vitamin D, potassium, zinc, and calcium, which are important for maintaining a healthy body and strong bones.

When following a keto diet, it is crucial to monitor your sugar intake and choose unsweetened dairy options to minimise added sugars. However, it is not necessary to completely eliminate dairy products, as they can provide valuable nutrients. The key is to make smart choices and ensure that your overall carbohydrate intake, including sugars, stays within the recommended range for ketosis.

Artificial sweeteners

Popular Artificial Sweeteners

• Stevia: A natural sweetener derived from the Stevia rebaudiana plant. It is considered a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is 200-400 times sweeter than table sugar.
• Sucralose: An artificial sweetener that is not metabolized by the body, meaning it passes through undigested and does not provide calories or carbs. It is 600 times sweeter than regular sugar.
• Erythritol: A type of sugar alcohol that is 60-80% as sweet as regular sugar, with only 0.2 calories per gram. It may also help lower blood sugar levels.
• Xylitol: Another type of sugar alcohol that is as sweet as sugar but contains just 3 calories per gram and 4 grams of carbs per teaspoon. It is often found in sugar-free gum, candies, and mints.
• Monk fruit: A natural sweetener extracted from a plant native to southern China. It is 100-250 times sweeter than regular sugar and contains no calories or carbs.
• Yacon syrup: Made from the roots of the yacon plant, this sweetener is rich in fructooligosaccharides (FOS), a type of fibre that the body cannot digest. It contains half the calories of regular sugar.

Potential Downsides of Artificial Sweeteners

While artificial sweeteners can be a helpful tool for those on the keto diet, there are a few potential downsides to consider. Firstly, some people find that artificial sweeteners encourage their sugar cravings, as the brain still views them as "sweet". Additionally, some artificial sweeteners can cause digestive issues and stomach upset, especially in those with sensitive stomachs. Finally, it is important to note that xylitol, in particular, is toxic to dogs, even in small amounts.

Frequently asked questions