Sugar Intake On Keto: 14 Grams Too Much?

The keto diet is a low-carb, high-fat diet that has gained popularity for its ability to help people lose weight, gain energy, and transform their lifestyles. While it is often assumed that the keto diet requires a complete elimination of carbohydrates, this is not entirely accurate. In reality, a small amount of carbs, approximately 50 grams or less per day, is permissible. This raises the question: how does sugar fit into the keto diet? After all, sugar is a type of carbohydrate. So, is 14 grams of sugar a lot on keto?

Sugar is a type of carbohydrate

Sugar: A Type of Carbohydrate

Carbohydrates are one of the three main nutrients found in foods and drinks, along with proteins and fats. They are the body's most important and readily available source of energy. Carbohydrates are found in three different forms: sugars, starch, and fibre.

When carbohydrates are digested, they break down into simple sugars, such as glucose, which is the main source of energy for the body's cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use. The body cannot break down all sugars in the same way; some break down more slowly than others (low GI foods) and are generally better for you as they release glucose into the blood over several hours and help keep blood glucose levels stable.

Sugar is often added to foods, such as candy, desserts, processed foods, and regular soda. Added sugars are considered empty calories as they provide no nutritional benefits. A diet high in added sugars can increase the risk of health problems such as obesity, type 2 diabetes, heart disease, and tooth decay.

Natural sugars, on the other hand, are beneficial to the body and are found in food groups such as fruit and complex carbohydrates. Fructose, sucrose, and glucose are natural sugars found in fruits and vegetables. Lactose is a natural sugar found in dairy products, especially milk.

When following a keto diet, it is important to significantly reduce sugar intake to remain below the restricted daily net carbs. However, this does not mean that all sugar must be eliminated. Instead, sugar can be consumed in moderation or replaced with keto-friendly sweeteners such as monk fruit, allulose, stevia, and erythritol.

Natural sugars are beneficial

Natural sugars are essential for a healthy body and come with a package of vitamins, minerals, and nutrients. They are found in whole, unprocessed foods such as fruits and vegetables, and dairy products like milk and yoghurt. These foods are low in calories and sodium, and high in water content, vitamins, and minerals.

Fructose, a natural sugar found in fruits and vegetables, is referred to by health and medical experts as a "healthy sugar". Apples, for example, are high in fructose and also contain fibre and antioxidants, helping with digestion and preventing constipation. Mangoes are another good source of fructose and offer lots of vitamin C.

Lactose is another natural sugar, found in dairy products, especially milk. Cheese, however, is low in lactose and has a low sugar content.

Natural sugars are also beneficial because they provide fast yet stable energy and can help maintain blood glucose levels for longer periods compared to added sugars.

Sugar alternatives

Artificial Sweeteners

Artificial sweeteners are created from chemicals in a lab, although a few are made from natural substances like herbs. They are typically 200 to 700 times sweeter than table sugar and contain fewer calories or no calories at all.

Some popular artificial sweeteners include:

• Stevia: A natural sweetener derived from the leaves of the South American shrub Stevia rebaudiana. It contains almost no calories or carbs and is popular among keto dieters as it doesn't affect insulin and blood glucose levels.
• Sucralose: An artificial sweetener that is 600 times sweeter than table sugar.
• Monk Fruit Sweetener: Monk fruit is 100 to 300 times sweeter than table sugar and is often used as an artificial sweetener. However, it's important to read labels as some products may contain added table sugar or other inflammatory substances.

Natural Sweeteners

Natural sweeteners are derived from plants or other natural sources and are generally considered safer and healthier alternatives to refined sugar. Here are some options:

• Erythritol: A sugar alcohol that is 70% to 80% as sweet as table sugar and has no effect on blood sugar or insulin levels. It also promotes healthy teeth and gums.
• Xylitol: Another sugar alcohol commonly used in sugar-free candy and chocolate bars. It has a similar sweetness to table sugar and offers reduced gum inflammation.
• Allulose: A natural monosaccharide that exists in certain fruits. It has 70% of the sweetness of table sugar and only 0.2 calories per gram.
• Dates: Dates are dried fruits that can be used as a 1-to-1 replacement for refined sugar in recipes. They offer various health benefits and do not significantly affect blood sugar levels.
• Applesauce and other fruit purees: These can be used as a substitute for sugar in baked goods and provide the added benefit of nutrients and antioxidants.
• Yacon Syrup: Derived from the yacon plant native to South America, yacon syrup has one-third of the calories of regular sugar and may increase feelings of fullness.
• Honey: Honey contains trace amounts of vitamins and minerals, as well as anti-inflammatory and antioxidant benefits. It has a slightly lower glycemic index than table sugar.
• Maple Syrup: Maple syrup contains some minerals and phenolic compounds and has a slightly lower GI than regular sugar. However, it is still high in sugar and should be used in moderation.
• Molasses: A sweet, brown liquid derived from boiling sugar cane or sugar beet juice. It contains vitamins, minerals, and antioxidants and can be used as a replacement for refined sugar.

Tips for Reducing Refined Sugars

• Use natural sweeteners like stevia or a mixture of sugar and stevia.
• Consume whole foods such as fruits, vegetables, whole grains, dairy products, lean proteins, and nuts.
• Avoid sugary drinks like soda, energy drinks, sweet tea, and fruit juice.
• Use whole fruit as a sweetener, such as adding mashed banana to oatmeal.
• Be mindful of "healthy" foods with added sugar, like granola or energy bars.

Sugar increases health risks

Sugar is a significant contributor to weight gain and obesity, which in turn increases the risk of developing chronic diseases such as type 2 diabetes, heart disease, and even cancer. The excessive consumption of sugar leads to an increased desire for food and hunger, making it challenging to maintain a calorie deficit necessary for weight loss. This is further exacerbated by the presence of sugar in unexpected products like marinara sauce and peanut butter, as well as processed foods that make up a large proportion of daily calorie intake.

The impact of sugar on heart health is particularly noteworthy. Studies have shown a strong association between a high-sugar diet and an elevated risk of dying from heart disease. This is due to several factors, including the overloading of the liver, which converts dietary carbohydrates into fat over time, leading to fatty liver disease and, consequently, diabetes. Additionally, excess sugar consumption raises blood pressure and increases chronic inflammation, both of which are pathways to heart disease.

Sugar also has a detrimental effect on dental health, contributing to cavities and tooth decay. Furthermore, it can worsen joint pain due to the inflammation it causes in the body and increase the likelihood of developing rheumatoid arthritis.

The overconsumption of sugar is linked to an increased risk of developing type 2 diabetes. This is partly due to weight gain and increased body fat, which are risk factors for diabetes. Moreover, prolonged high-sugar consumption leads to insulin resistance, where the body stops responding properly to insulin, resulting in rising blood sugar levels.

Excessive sugar intake can also have a surprising impact on mental health. Studies suggest a connection between high sugar consumption and cognitive impairments, memory problems, and emotional disorders such as anxiety and depression.

Finally, sugar can accelerate the skin aging process by damaging collagen and elastin, the proteins that keep skin firm and youthful. This results in wrinkles and sagging skin.

Sugar and ketosis

The keto diet is a low-carb, moderate-protein, high-fat diet. This means that carbohydrates, including sugar, need to be restricted. However, this does not mean that all sugar needs to be eliminated from the diet. Sugar is a generic name for sweet-tasting carbohydrates, and it is hidden in many different products. Therefore, it is important to understand the different types of sugar and their effects on the body.

Types of Sugar

Sugars can be classified based on their size, ranging from simple monosaccharides such as glucose, fructose, and galactose, to more complex oligosaccharides and polysaccharides. Disaccharides like lactose and sucrose are made from two different monosaccharides. Lactose, for example, is found in whole milk and has a high sugar content, while cheese has low lactose and low sugar content.

Natural sugars like fructose, sucrose, and glucose are found in fruits and vegetables and are generally considered healthy. However, excessive consumption can lead to weight gain due to increased calories. For instance, a large apple contains 19 grams of fructose and 95 calories, while a mango has 24 grams of fructose and 107 calories.

Added sugars, on the other hand, are commonly found in processed foods and are considered empty calories, providing no nutritional benefits. These can quickly add up and contribute to weight gain and other health issues.

To maintain ketosis, the body's fat-burning state, it is recommended to limit total carbohydrate intake to around 30 to 50 grams per day. This includes all sources of carbohydrates, including refined sugar. Therefore, sugar intake should be minimised as much as possible to avoid spikes in blood sugar and insulin levels, which can lead to inflammation, insulin resistance, and weight gain.

However, complete elimination of sugar is not necessary. Natural sugars from fruits and complex carbohydrates can be included in moderation, as they offer nutritional benefits such as vitamins, fibre, and antioxidants. Additionally, artificial sweeteners like stevia, monk fruit, and erythritol can be used as sugar substitutes, as they have minimal impact on blood glucose and insulin levels.

In summary, while sugar needs to be restricted on a keto diet, it does not need to be completely avoided. By understanding the different types of sugar and their effects, individuals can make informed choices to maintain ketosis and achieve their health goals.

Frequently asked questions