Sugar And Keto: How Does It Work?

The keto diet is a low-carb, high-fat diet that aims to induce ketosis, a metabolic state where the body burns fat for energy instead of carbohydrates. This means that sugar, a carbohydrate, must be limited or replaced with low-carb alternatives. While natural sugars like fructose in fruit are acceptable in moderation, added sugars in processed foods and sugary drinks can quickly exceed the recommended daily carb limit of 20-50 grams and hinder ketosis. Sugar substitutes like stevia, monk fruit, and erythritol can satisfy sweet cravings without impacting blood sugar levels.

Sugar is a carb and needs to be limited to stay in ketosis

Sugar is a generic name for carbohydrates with a sweet taste. It comes in many forms, including sucrose or white table sugar, corn syrup, and lactose. Sugar is hidden in many processed foods and drinks, and it's important to limit your intake of refined sugar to stay in ketosis. Sugar can impact your insulin and blood sugar levels, so it's best to replace it with keto-friendly sweeteners.

Sugar is a carb, and carbs are allowed but limited on the keto diet. Typically, you can have around 50 grams of carbs per day, but this number can be as low as 20-30 grams for some people. To find your limit, test your blood to see how your ketone and glucose levels are impacted by different foods.

The benefits of quitting or limiting sugar on the keto diet include improved metabolic health and reduced risk of non-alcoholic fatty liver disease, dental cavities, high cholesterol, high blood pressure, type 3 diabetes, heart disease, metabolic syndrome, obesity, and chronic inflammation.

There are several keto-friendly sweeteners available, including stevia, allulose, monk fruit, erythritol, and xylitol. These sweeteners have little to no impact on blood sugar or insulin levels and can be used in keto baking and cooking. However, some people find that artificial sweeteners encourage their sugar cravings and cause digestive issues.

When choosing a sweetener, opt for natural, low-carb options like stevia, erythritol, or monk fruit. Avoid artificial sweeteners with hidden carbs, such as maltodextrin, dextrose, or isomaltooligosaccharides (IMO). Also, be cautious of sugar alcohols like maltitol, which can impact blood sugar levels.

In conclusion, sugar is a carb, and to stay in ketosis on the keto diet, you need to limit your sugar intake. There are several keto-friendly sweeteners available that can help you satisfy your sweet tooth without kicking you out of ketosis. Choose natural, low-carb sweeteners and always read the ingredient labels to make sure your sweetener doesn't contain hidden carbs.

Sugar alternatives like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup can be used

Sugar alternatives can be used on a keto diet, but it's important to choose the right ones. Here are some of the best sugar substitutes that can be used on a keto diet:

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. Stevia is much sweeter than regular sugar, so recipes require less of it to achieve the same level of sweetness. It is available in both liquid and powdered forms and can be used to sweeten drinks, desserts, and other foods. Stevia has also been shown to have potential health benefits, such as reducing blood pressure and maintaining healthy glucose levels.

Sucralose

Sucralose is an artificial sweetener that passes through the body undigested, providing no calories or carbs. It is commonly found in the popular brand Splenda, which is known for its lack of bitter taste compared to other artificial sweeteners. However, Splenda does contain maltodextrin and dextrose, which contribute a small number of calories and carbs. Sucralose may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures.

Erythritol

Erythritol is a type of sugar alcohol that stimulates the sweet taste receptors on the tongue, mimicking the taste of sugar. It has only 5% of the calories of regular sugar and has been shown to help lower blood sugar levels. Erythritol is used in 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 affect the texture of foods.

Xylitol

Xylitol is another type of sugar alcohol commonly found in sugar-free products like gum, candies, and mints. It is as sweet as sugar but has fewer calories and carbs. Xylitol doesn't raise blood sugar or insulin levels to the same extent as sugar, so it doesn't count towards the total amount of net carbs. It can be easily added to drinks, baked goods, and other recipes. However, xylitol has been associated with digestive problems when used in high doses.

Monk Fruit

Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It is extremely sweet, ranging from 100 to 250 times sweeter than regular sugar, and contains no calories or carbs. Monk fruit extract has been found to stimulate insulin release, which can help manage blood sugar levels. It can be used as a substitute for sugar in various recipes, but the amount used may vary depending on the brand.

Yacon Syrup

Yacon syrup is derived from the roots of the yacon plant, a tuber grown in South America. It is rich in fructooligosaccharides (FOS), a type of soluble fiber that the body cannot digest. Yacon syrup has about half the calories of regular sugar and has been shown to help lower blood sugar and insulin levels. It is best used as a sweetener in coffee, tea, cereal, or salad dressings, as cooking with it may break down the FOS. Yacon syrup can be substituted for other liquid sweeteners in a 1:1 ratio.

Artificial sweeteners may cause sugar cravings and are best avoided

Artificial sweeteners are sugar substitutes that are produced using synthetic methods. They are the most scrutinised category of sweeteners, with many articles claiming they are terrible for health. While the current evidence indicates that artificial sweeteners should only be consumed sparingly or avoided altogether, the truth about their health effects is more complex.

Each artificial sweetener is broken down in the body in varying regions of the gut and has been found to affect each gender and ethnic population differently. Most of the news headlines you'll see about these sweeteners are based on mice studies, which don't reflect dosage and metabolism for humans. However, some interesting patterns have emerged when comparing human data for artificial vs natural sweeteners.

At worst, artificial sweeteners may:

• Stimulate appetite and cause you to eat more
• Negatively impact your gut biome, which may contribute to obesity and diabetes
• Cause inflammation in various regions of the brain, which has been observed in obese individuals

At best, the use of artificial sweeteners may cause little to no adverse effect, allowing you to satisfy your sweet tooth without any issues other than potentially increasing your sugar cravings.

However, when you contrast these findings with the research on natural sweeteners and keto-friendly sugar alcohols, artificial sweeteners aren't worth the risk. Natural sweeteners like stevia extract, monk fruit extract, erythritol, and xylitol have been found to have positive health effects. At worst, some of these sweeteners can cause short-term digestive discomfort at higher-than-normal doses, and all sweeteners may increase food consumption.

The Downsides of Artificial Sweeteners

Artificial sweeteners may affect blood sugar, lead to sugar cravings, and even disrupt hormones and ketosis. Eating too much can have a laxative effect. Some artificial sweeteners have natural flavours but don't disclose what these are.

The FDA may designate something as GRAS (generally regarded as safe), but that doesn't always mean you should eat it. It's best to avoid these low-calorie sweeteners on a ketogenic diet and stick with natural sweeteners that allow you to enjoy treats without worrying about the impact of sugar-filled cheats.

The Best Natural Sweeteners

• Stevia: A natural sweetener derived from the stevia rebaudiana plant. It's 200-300 times sweeter than regular sugar and has little to no calories or carbs. It may help lower blood sugar levels.
• Erythritol: A sugar alcohol that occurs naturally in some fermented foods and fruits. Erythritol is 70-80% as sweet as regular sugar yet contains only 5% of the calories (0.2 calories per gram). It may help lower blood sugar levels and typically doesn't cause the digestive issues associated with other sugar alcohols.
• Monk fruit: A natural sugar substitute that's 100-250 times sweeter than regular sugar, with no calories or carbs. It may have anti-inflammatory benefits and may inhibit tumour growth in pancreatic cancer.
• Yacon syrup: A sweetener rich in fructooligosaccharides, a type of fibre that the body cannot digest. Human and animal studies suggest that yacon syrup may help lower blood sugar and insulin levels.
• Xylitol: A natural sweetener that has antibacterial properties and resembles sugar without any aftertaste. It has been used in medicine to control middle ear infections. However, gastrointestinal discomfort may occur in doses upward of 50 grams.

Naturally occurring sugars in fruits and dairy can be consumed in moderation

The keto diet is a low-carb, high-fat diet that involves cutting back on high-carb foods like starches, desserts, and processed snacks. This diet aims to reach a metabolic state called ketosis, where the body breaks down fat stores instead of carbs to produce energy. While the keto diet restricts sugar consumption, naturally occurring sugars in fruits and dairy can still be enjoyed in moderation as part of a healthy and balanced keto diet.

Fruits

Fruits are a great source of natural sugars, specifically fructose. When following a keto diet, it is important to choose fruits with a lower sugar content, such as berries, and avoid dried fruits, which have a higher concentration of natural sugars. Additionally, be mindful of your overall sugar intake and practice portion control to ensure you stay within the recommended limits for a keto diet.

Dairy

Dairy products like milk, plain yogurt, and other unsweetened options naturally contain a type of sugar called lactose. These dairy products are also rich sources of calcium, protein, potassium, and other essential micronutrients. When consuming dairy, opt for plain or unsweetened varieties to avoid added sugars. The occasional treat, like chocolate milk or sweetened yogurt, can be enjoyed as long as you are mindful of your overall added sugar intake throughout the day.

Sweeteners

When it comes to sweeteners, it is best to choose natural options like stevia, erythritol, monk fruit, and yacon syrup, which have minimal impact on blood sugar and insulin levels. These sweeteners can be used in keto-friendly baked goods and beverages. However, it is important to use them in moderation, as they can still trigger sugar cravings and potentially hinder your progress.

Sugar alternatives should be used sparingly to control sweet tooth and weight loss

Sugar alternatives are a great way to satisfy your sweet tooth while on a keto diet. However, it's important to use them sparingly to control your weight loss and health. Sugar alternatives can be natural or artificial sweeteners. While natural sweeteners are generally considered safer, some artificial sweeteners like sucralose and stevia are also keto-friendly. Here are some tips to help you use sugar alternatives sparingly and control your sweet tooth and weight loss:

• Choose keto-friendly sweeteners: Select sugar alternatives that are keto-friendly and have little to no impact on your blood sugar and insulin levels. Some good options include stevia, erythritol, monk fruit, xylitol, and yacon syrup.
• Read the ingredients label carefully: When purchasing sugar alternatives, always read the ingredients label to avoid hidden sources of net carbs and fillers that may increase your blood sugar levels. Look for pure sweeteners and avoid products with fillers like maltodextrin, dextrose, and polydextrose.
• Be cautious of artificial sweeteners: Artificial sweeteners like saccharin, aspartame, and sucralose are technically low-glycemic and low in calories, but they may affect your blood sugar, lead to more cravings, and disrupt your hormones and ketosis. It's best to stick to natural sweeteners whenever possible.
• Limit your consumption: Even keto-friendly sweeteners can stimulate your desire for sweets and make weight loss more challenging. Limit your consumption of sugar alternatives, especially during the initial phase of your keto diet, to control your sweet tooth and optimise weight loss.
• Experiment with different sweeteners: Different sweeteners have unique flavours and intensities. Experiment with a variety of sweeteners and blends to find the ones that best suit your taste preferences and cooking needs.
• Be mindful of portion sizes: Sugar alternatives are generally much sweeter than sugar, so you only need a small amount to achieve the desired level of sweetness. Use sugar alternatives sparingly and adjust the portion sizes as needed to control your sweet tooth and weight loss.
• Consider giving up sugar completely: If you find it challenging to control your sugar cravings, consider giving up sugar completely. Over time, your cravings will decrease, and you may even lose your sweet tooth.

Frequently asked questions