Keto And Sugar: A Zero-Sum Game?

The keto diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This means significantly reducing your sugar intake, but not necessarily cutting it out completely. While table sugar is a definite no-no, small amounts of natural sugars found in fruit and dairy products can be included in your diet. However, it's important to be mindful of your overall carb intake and choose your sweeteners wisely to stay within the keto guidelines.

Natural vs. added sugar

Natural sugars are those that occur inherently in foods. They are typically found in a variety of whole and minimally processed foods like fruits (such as apples), vegetables, and dairy products. They are also present in whole grains and carbohydrates such as brown rice and whole-grain pasta. Natural sugars include simple sugars like glucose and fructose, but they come packed with essential nutrients like fiber, protein, and vitamins. These additional components play a crucial role in our diet, as they help slow down the digestion of sugar, preventing rapid spikes and drops in blood sugar levels.

Added sugars, on the other hand, are not naturally occurring in foods but are introduced during the processing or preparation of food and beverages. They include sucrose, dextrose, table sugar, syrups, honey, and sugars from concentrated fruit or vegetable juices. Added sugars are incorporated to enhance flavor, texture, and color, as well as to extend shelf life. However, their health implications are significant. High intake of added sugars is linked to various issues, including tooth decay, weight gain, obesity, type 2 diabetes, and heart disease.

The contrast between natural and added sugars is significant. While natural sugars are part of a package that includes essential nutrients and fiber, added sugars provide "empty calories" without these beneficial compounds. This distinction matters because the fiber and nutrients in natural sugars slow down digestion and absorption, preventing rapid spikes in blood sugar levels, which are linked to weight gain, insulin resistance, and diabetes.

Identifying added sugars on food labels is crucial for maintaining a healthy diet. While sugar naturally exists in nutritious foods like fruits and vegetables, added sugars can be spotted by looking for ingredients that include the word 'syrup,' such as corn syrup, or names ending in "ose," like fructose or sucrose. Other common sources of added sugars include sugar-sweetened beverages (sodas, sweetened teas, and fruit drinks), as well as desserts and sweet snacks like cookies, cakes, and pastries.

Managing sugar consumption, particularly reducing added sugars, is essential for a healthy diet. It's important to understand the difference between a portion and a serving. A portion is how much food you choose to eat, while a serving size is listed on the product's Nutrition Facts label. To effectively manage sugar intake, check the 'Servings per container' and 'Serving size' to know how much food constitutes a single serving. Additionally, consider food swaps, such as choosing plain yogurt with fresh blueberries instead of flavored yogurt.

Exploring healthier alternatives, such as natural sweeteners like honey, maple syrup, and stevia, can be a step towards reducing added sugar intake. These options are perceived as better due to their less processed nature and the presence of some nutrients. However, it's important to use them in moderation as they still impact overall sugar consumption and can affect blood sugar levels.

Key Takeaways

Natural sugars, found in whole foods, come with essential nutrients and are metabolized differently than added sugars. Understanding the distinction between portion and serving sizes is crucial for managing sugar intake. While natural sweeteners offer alternatives, they should be used in moderation, especially for individuals with health conditions like diabetes. Adhering to dietary guidelines from organizations like the American Heart Association is essential for maintaining a balanced diet and reducing the risk of sugar-related health issues.

Sugar cravings

• Satisfy your sweet tooth with keto-friendly options: When sugar cravings strike, opt for keto-approved sweeteners like stevia, monk fruit, or erythritol. These alternatives provide the sweetness you crave without kicking you out of ketosis. You can also indulge in keto-friendly treats like lemon cheesecake, peanut butter brownie bites, or strawberry ice cream.
• Understand the science behind sugar cravings: Sugar cravings are often driven by our body's need for a quick energy boost. Simple carbohydrates, such as sugar, provide a rapid but short-lived energy source. Eating a balanced diet that includes high-fiber carbohydrates, lean protein, and healthy fats can help stabilize your blood sugar levels and reduce cravings.
• Manage your diet: Eating at regular intervals can help prevent sugar cravings. Aim to eat something every 3 to 5 hours to keep your blood sugar stable. Make sure to include protein and fiber-rich foods in your meals, as they provide sustained energy and help you feel fuller for longer.
• Opt for healthier alternatives: When a sugar craving hits, try satisfying it with healthier options. Reach for fruits, which provide natural sweetness along with fiber and essential nutrients. Dark chocolate, yogurt, sweet potatoes, and smoothies are also excellent choices to curb your sugar cravings.
• Chew sugar-free gum: Chewing gum can be an effective way to curb sugar cravings. It provides the sensation of sweetness without the calories or sugar. Research suggests that chewing gum may help reduce food cravings and control hunger.
• Address the underlying causes: Stress, lack of sleep, and not eating enough can all contribute to sugar cravings. Ensure you're getting adequate sleep, managing your stress levels, and eating regular, balanced meals to prevent cravings from taking over.
• Practice moderation: It's okay to give in to your sugar cravings occasionally. Allow yourself a small treat, such as a cookie or a fun-size candy bar. Enjoying a little of what you crave can help you feel satisfied and prevent you from binging later.
• Find healthier substitutes: Instead of reaching for a candy bar, combine your craving food with a healthier option. For example, dip a banana in chocolate sauce or mix almonds with chocolate chips. You'll satisfy your sweet tooth while also nourishing your body with essential nutrients.
• Choose quality over quantity: When you need a sugar fix, opt for a small portion of a decadent treat. Select a small dark chocolate truffle instead of a king-sized candy bar. Savor every bite slowly, allowing yourself to fully enjoy the experience.

Sugar alternatives

The ketogenic diet is a low-carb, moderate-protein, high-fat diet. This means that sugar, a carbohydrate, is off the menu. However, there are several sugar alternatives that can be used to sweeten foods and drinks while on the keto diet.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is considered a nonnutritive sweetener, meaning it contains little to no calories or carbohydrates. It is 30-150 times sweeter than sugar, so a little goes a long way. It is available in liquid and powdered form and can be used to sweeten drinks and desserts. Refined stevia extracts are recognised as safe by the FDA as a food additive, but raw and whole leaf extracts are not approved due to a lack of toxicological information.

Monk Fruit

Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia. It has been used as a tonic herb in traditional Chinese medicine for thousands of years. Monk fruit contains zero calories, zero carbohydrates and does not appear to raise blood sugar or insulin levels. It is 100-250 times sweeter than sugar and is rich in antioxidants known as mogrosides. One downside is that monk fruit can be expensive.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is typically created by fermenting glucose from wheat or corn starch. Erythritol is not completely calorie-free, containing 0.24 calories per gram compared to 4 calories per gram of table sugar. Studies suggest that it has no impact on blood sugar levels. It may cause nausea if consumed in large doses (50 grams or more), but it is otherwise considered safe.

Xylitol

Xylitol is another sugar alcohol that is as sweet as sugar but contains only 2.4 calories per gram and 4 grams of carbohydrates per teaspoon. Like other sugar alcohols, xylitol does not raise blood sugar or insulin levels to the same extent as sugar. It can be easily added to tea, coffee, shakes or smoothies. It also works well in baked goods but may require extra liquid in the recipe as it tends to absorb moisture. Xylitol has been associated with digestive problems when used in high doses.

Sucralose

Sucralose is an artificial sweetener that is not metabolised by the body, meaning it passes through undigested and does not provide calories or carbohydrates. It is 400-700 times sweeter than sugar so is only used in small quantities. Sucralose may not be suitable for baking as it could produce harmful compounds when exposed to high temperatures. It may also negatively impact the gut biome.

Sugar in dairy

Dairy products contain a natural sugar called lactose. This is the primary sugar in milk, and it provides several health benefits. Lactose is a crucial energy source for the brain and body, and it aids digestion by helping the body absorb calcium and magnesium. It also supports the development of the central nervous system in babies and young children.

The amount of sugar in dairy products can vary depending on the type of milk and whether it has undergone any processing. For example, an 8-ounce glass of whole milk typically contains about 12 grams of natural sugar, which is similar to the amount of sugar in an orange. Reduced-fat milk and lactose-free milk usually have the same amount of natural sugar as whole milk. On the other hand, flavoured milk products, such as chocolate milk, often contain added sugars for flavour. In the case of chocolate milk, there are typically 12 grams of natural sugar and 12 grams of added sugar in a reduced-fat variety.

It is important to distinguish between natural sugars like lactose and added sugars that provide only calories with no additional nutrients. Added sugars can contribute to weight gain and metabolic syndrome, increasing the risk of health conditions such as heart disease, stroke, and type 2 diabetes. Therefore, it is generally recommended to limit added sugars to about 50 grams per day for most adults.

To make informed choices about sugar intake, individuals should carefully read nutrition labels on dairy products. In the United States, the Food and Drug Administration (FDA) requires that food labels explicitly state the quantity of added sugar. However, in other countries, nutrition labels may not differentiate between natural and added sugars, so it is important to be aware of alternative names for sugar, such as high-fructose corn syrup and fruit juice concentrates.

For those who need to monitor their sugar intake closely, unsweetened almond milk is a good option as it contains almost no sugar. Cow's milk also has a relatively low glycaemic index (GI) score, which indicates that it raises blood sugar levels more slowly compared to some plant-based milk alternatives with added sugars.

Health benefits of quitting sugar

The ketogenic diet is a low-carb, moderate-protein, high-fat diet. This means that sugar consumption must be kept to a minimum. Ideally, sugar intake on the keto diet would be 0 grams, but as long as you stay under your daily carb limit, you should be fine.

Weight Management

Quitting sugar helps our bodies burn fat for fuel and keeps our weight down or stable. Sugar consumption increases insulin levels, which affects our metabolism and turns those sugary calories into belly fat. A diet high in added sugar is linked to visceral fat, which is associated with chronic diseases such as diabetes and heart disease.

Decreased Inflammation

Sugar increases inflammation in the body's soft tissue, which leads to aches and pains in the joints, a poor immune system, and is known to be a factor in depression. Reducing sugar intake can do wonders for decreasing inflammation and improving overall well-being.

Better Heart Health

Weight gain and inflammation are risk factors for heart disease. Sugar can also contribute to increasing bad cholesterol and decreasing good cholesterol. Reducing sugar intake can lower the risk of heart attacks and improve overall heart health.

A Healthier Liver

Excessive refined sugar consumption can lead to a fatty buildup in the liver, causing liver disease. Experts believe that too much sugar can be as detrimental to the liver as excessive alcohol consumption. Reducing sugar intake can lower the risk of developing non-alcoholic fatty liver disease.

Decreased Risk of Diabetes

Weight gain and insulin resistance are key factors in the development of type 2 diabetes. Avoiding sugar, exercising, and managing weight can significantly lower the risk of diabetes. Additionally, lifestyle changes such as exercising, losing weight, and giving up sugar can even reverse type 2 diabetes in some cases.

Diminished Risk of Cancer

Quitting sugar can lower the risk of cancer, partly because sugar leads to weight gain and increased body fat, which are risk factors for cancer. At least one study has shown a link between a diet high in refined sugar and an increased risk of pancreatic cancer.

Better Mood and Mental Focus

Quitting sugar can lead to improved mental health and a lower risk of depression. Studies have shown that people who cut out sugar and other unhealthy foods experienced decreased depression, anxiety, and mood swings, as well as improved mental focus. Reducing sugar intake can also lead to better sleep, which further contributes to improved mental health.

Frequently asked questions