Sugar Detox Vs. Keto: What's The Difference?

Sugar detox and keto diets are both ways to reduce sugar intake, but they are not the same. A sugar detox typically involves a step-down approach to reduce sugar intake and manage cravings, whereas keto is a low-carb, high-fat diet that puts the body into a metabolic state called ketosis. While keto-friendly sweeteners can be used to satisfy sugar cravings, they may not be necessary or desirable for everyone. Ultimately, the decision to use sweeteners on a keto diet comes down to individual preference and tolerance.

Sugar cravings are common in the early stages of keto but tend to go away as the body adapts to a lower-carb intake

Sugar cravings are a common occurrence when starting a keto diet, but they tend to subside as the body adjusts to lowered carbohydrate intake. This is because the keto diet involves a significant reduction in carbohydrate intake, which can lead to a drop in blood glucose levels and trigger hunger and sugar cravings. However, as the body adapts to using fat for energy, these cravings usually subside.

The keto diet restricts carbohydrate intake to induce a metabolic state called ketosis, where the body breaks down fat stores instead of carbohydrates for energy production. This transition to burning fat for fuel can take some time, and during this period, individuals may experience sugar cravings and other symptoms such as the "keto flu."

To manage sugar cravings while on a keto diet, it is recommended to:

• Stick to a balanced diet with adequate protein, healthy fats, and low-carb vegetables.
• Stay hydrated and ensure adequate electrolyte intake.
• Get enough sleep, as sleep deprivation can increase hunger and cravings.
• Avoid highly processed foods and focus on whole, fresh foods.
• Consume green leafy vegetables, which are filling and reduce cravings.
• Stay disciplined and understand that cravings are typically more intense at the beginning of the keto diet.
• Choose healthy fats over trans and saturated fats.
• Avoid certain sugar substitutes that may trigger cravings or have negative health effects.
• Keep sugary foods out of sight and reach.
• Engage in regular physical activity to reduce stress and take your mind off food.
• Prioritize good sleep, as poor sleep is linked to increased cravings.

It is important to note that sugar cravings can be driven by both psychological and physiological factors. Psychologically, our environment, habits, and associations can trigger sugar cravings. For example, the smell of baked goods or the time of day can induce cravings even when we are not hungry. On the physiological side, blood glucose dips, hormonal shifts, and nutritional deficiencies can all contribute to sugar cravings.

Overall, while sugar cravings are common in the early stages of a keto diet, they tend to diminish as the body becomes fat-adapted and more efficient at using fat for energy. By following the tips outlined above and staying disciplined, individuals can successfully manage their sugar cravings and stick to their keto diet.

Keto-approved sweeteners include stevia, monk fruit, erythritol, xylitol, and sucralose

Keto-Approved Sweeteners

Stevia

Stevia is a natural sweetener that is 200-350 times sweeter than table sugar. It is derived from the Stevia rebaudiana plant, which is native to South America. It is generally recognised as safe (GRAS) and may help lower blood sugar levels. It is available in liquid and powdered form. However, it may have a bitter aftertaste and is challenging to cook with.

Monk Fruit

Monk fruit is a relatively new sugar substitute that is 100-250 times sweeter than table sugar. It is derived from a plant native to China and recognised as safe by the FDA. It does not raise blood sugar or insulin levels and has a better taste profile than stevia. It is often mixed with stevia or erythritol to improve its use in cooking. However, it is more expensive than other sweeteners and may be mixed with other "fillers".

Erythritol

Erythritol is a sugar alcohol that is about 70% as sweet as table sugar. It is recognised as safe by the FDA and does not raise blood sugar or insulin levels. It is easy to use to replace sugar in recipes and may prevent dental plaque and cavities. However, it has a cooling sensation on the tongue and may cause bloating, gas and diarrhoea in some people.

Xylitol

Xylitol is a sugar alcohol that is as sweet as table sugar but has fewer calories and carbs. It is recognised as safe by the FDA and does not raise blood sugar or promote tooth decay. It can be used to sweeten coffee, smoothies and tea. However, it may not work well in some recipes due to its moisture absorbency and can cause digestive issues if consumed in large amounts.

Sucralose

Sucralose is an artificial sweetener that is calorie- and carb-free. It is recognised as safe by the FDA and can be used to sweeten drinks or foods like oatmeal and yoghurt. However, it may not be suitable for baking as it can produce harmful compounds when exposed to high temperatures.

The ideal keto-friendly sweetener has little to no impact on blood sugar levels, is low-calorie and low-carb, has undergone rigorous safety testing, and produces no adverse side effects

There are several sweetening options that fit the bill, including stevia, erythritol, xylitol, and monk fruit.

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 less is needed to achieve the same level of sweetness. Studies have shown that stevia may help lower blood sugar levels and it has been recognised as safe by the FDA.

Erythritol

Erythritol is a sugar alcohol that is up to 80% as sweet as regular sugar but contains only 5% of the calories. Studies indicate that it may help lower blood sugar levels and, due to its smaller molecular weight, it does not typically cause the digestive issues associated with other sugar alcohols. It is generally recognised as safe by the FDA.

Xylitol

Xylitol is another sugar alcohol that is as sweet as sugar but contains just 3 calories per gram and 4 grams of carbs per teaspoon. It does not raise blood sugar or insulin levels to the same extent as sugar and can be easily added to tea, coffee, shakes, or smoothies. However, it has been associated with digestive problems when used in high doses.

Monk Fruit

Monk fruit sweetener is 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, making it a great option for a ketogenic diet. Monk fruit also contains natural sugars and antioxidants, which account for much of its sweetness.

Sugar is different from the natural sugars found in food

Natural sugars are packaged with fiber and other healthy nutrients. They are processed more slowly by the body, keeping your metabolism stable over time. On the other hand, added sugars are typically processed quickly and can either be immediately used for energy or sent to the liver for fat storage. This can lead to a sugar crash, leaving you hungry, irritable, and craving more sugar.

Natural sugars are found in foods such as:

• Fruits (fructose)
• Vegetables
• Dairy (lactose)
• Honey

Added sugars are found in:

• Sugary beverages (the greatest source of added sugar in the diet)
• Sweets
• Grains
• Processed snacks
• Desserts
• Sweetened coffee and tea
• Candy
• Breakfast cereals
• Jams and jellies
• Dairy desserts
• Pudding

A sugar detox may help with sugar cravings, low energy, and chronic illness

Sugar has addictive properties. When we eat sugar, our bodies release "feel-good substances" like opioids and dopamine, which give us a feeling of pleasure and relief. The more sugar we eat, the more we crave it.

Sugar also has adverse effects on our health. Excessive sugar intake is associated with numerous health problems, including obesity, diabetes, heart disease, and poor dental health. It can also contribute to reduced energy levels and alertness during the day.

If you have sugar cravings, feel powerless around sugary foods, or have low energy, a sugar detox may be beneficial for you.

How to detox from sugar

• Identify your sugar culprits: Start by identifying the leading sources of added sugar in your diet, such as desserts, sweets, and sugary drinks. Then, gradually reduce your intake of these foods and drinks.
• Read labels: Many processed foods and condiments contain added sugar. Read the ingredient lists and nutrition labels to identify and avoid products with added sugar.
• Choose unsweetened and whole foods: Opt for unsweetened drinks, nuts and seeds, whole fruit, and nut butter.
• Rethink dessert: Instead of reaching for a sugary dessert, ask yourself if you are truly hungry. If you are, choose a high-protein and healthy-fat snack, such as a handful of macadamia nuts or unsweetened Greek yogurt with berries.
• Focus on protein and fiber: Eating protein-rich and high-fiber foods can help promote feelings of fullness, regulate blood sugar levels, and reduce cravings.
• Stay hydrated: Drinking water can help reduce sugar cravings and regulate bowel movements, especially when increasing fiber intake.
• Avoid artificial sweeteners: Research suggests that artificial sweeteners may lead to metabolic changes that increase cravings, food intake, and weight gain.
• Manage stress: Stress can affect food preferences and increase cravings for sweet foods. Sugar also appears to have a calming effect on stress hormones. Keeping your stress levels in check can help reduce sugar cravings.
• Exercise: Exercise can help increase energy, reduce stress, and combat symptoms like fatigue and low energy levels.
• Improve sleep: Insufficient sleep may increase cravings for sugar and unhealthful comfort foods. Aim for the same bedtime every night and avoid daytime napping.

Benefits of quitting sugar

Quitting or reducing sugar intake can have several benefits for your health:

• Reduced risk of chronic diseases: Excessive sugar intake is associated with an increased risk of chronic diseases, including obesity, Type 2 Diabetes Mellitus, cardiovascular disease, and high blood pressure.
• Improved gut health: High sugar intake can disrupt the balance of bacteria in the gut, leading to poor gut health and increasing the risk of metabolic diseases and inflammatory bowel diseases (IBD).
• Improved mental health: High sugar consumption has been linked to an increased risk of depression, anxiety, and sleep problems. Reducing sugar intake may help improve mental health and well-being.

Frequently asked questions