Organic Sugar And Keto: Is It Possible?

The ketogenic diet, or keto, is a high-fat, low-carb way of eating that shifts your body into a fat-burning state called ketosis. When your body reaches ketosis, it taps into your fat reserves for energy instead of relying on carbohydrates. This means that you need to cut back on foods with a high sugar content, including honey, coconut sugar, maple syrup, and agave nectar.

Organic cane sugar contains 4g of total carbs and net carbs per teaspoon, while organic coconut sugar contains 8g of carbs per two-teaspoon serving. This means that both organic cane sugar and organic coconut sugar are not keto-friendly.

However, there are several keto-friendly natural sweeteners on the market, including stevia, erythritol, monk fruit, and yacon syrup.

Organic sugar is not keto-friendly

Organic cane sugar contains 4 grams of total carbs and net carbs, and 15 calories per teaspoon. A single two-teaspoon serving of coconut sugar contains approximately 8 grams of carbs, which is 16% of your daily carb allowance if you're on a keto diet.

Sugar is hidden in many foods, including pasta sauce, salad dressings, bread, rice, and noodles. On the keto diet, you should generally keep your daily carbohydrate intake to 20-50 grams of sugar.

There are several keto-friendly natural sweeteners on the market, including stevia, erythritol, and monk fruit. These sweeteners are perfect for low-carb diets as they contain zero or very few calories and carbohydrates.

Natural sweeteners like stevia and monk fruit are keto-friendly

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 carbs. It is available in liquid and powdered forms and is much sweeter than regular sugar, so less is required to achieve the same level of sweetness. It is also a good alternative to table sugar in food and drinks. However, stevia may cause bloating, dizziness, nausea, and numbness in some people. It may also lower blood sugar and blood pressure, so it is important to consult a healthcare provider before consuming it.

Monk fruit is another natural sweetener that is extracted from a plant native to southern China. It contains natural sugars and compounds called mogrosides, which are antioxidants and account for the fruit's sweetness. Monk fruit extract contains no calories or carbs, making it a great option for a ketogenic diet. It is recognised as safe by the Food and Drug Administration (FDA) and is about 100-250 times sweeter than table sugar. However, monk fruit is often mixed with molasses or sugar, which can alter its carb and calorie content. Therefore, it is important to check the ingredients label when purchasing monk fruit sweetener.

In addition to stevia and monk fruit, other natural sweeteners that are keto-friendly include erythritol, xylitol, and yacon syrup. These sweeteners have minimal to no impact on blood sugar levels and can be used in various recipes, including baked goods, drinks, and dressings. However, some people may experience digestive issues when consuming large amounts of these sweeteners.

Coconut sugar is not keto-friendly

On the keto diet, a person's meal plan should consist of 75% fat, 20% protein, and only 5% carbohydrates. The diet is focused on nutrient density, higher fat, and low carb, with many people keeping their daily carbohydrate intake to below 20 grams.

Coconut sugar is made from the sap of the coconut palm tree. The sap is mixed with water and boiled to create a syrup, which is then allowed to dry and crystallize, forming a brown-colored, granulated sweetener.

While coconut sugar does have a lower glycemic index than regular white sugar, it is still not a low-carb option and is therefore not suitable for the keto diet.

There are several keto-friendly alternatives to coconut sugar, including stevia, monk fruit, erythritol, and allulose. These sweeteners contain little to no calories or carbohydrates and do not affect blood sugar levels.

Erythritol is a keto-friendly sugar alcohol

Erythritol is a sugar alcohol, a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. It is often made by fermenting the glucose found in cornstarch. Erythritol has 70-80% of the sweetness of sugar but only about 5% of the calories.

One of the benefits of erythritol is that it does not cause the digestive issues associated with other types of sugar alcohols. This is because it has a smaller molecular weight. It is also used in both baking and cooking and can be substituted for sugar in a wide variety of recipes.

When substituting erythritol for sugar, it is recommended to swap about 1 1/3 cups of erythritol for each cup of sugar. It is important to note that erythritol tends to have a cooling mouthfeel and doesn't dissolve as well as sugar, which can leave foods with a slightly gritty texture.

Overall, erythritol is a good keto-friendly option for those looking to reduce their sugar intake and manage their blood sugar levels.

Sugar cravings will likely subside within a few days of starting keto

Sugar cravings will likely subside within a few days of starting a keto diet. However, it is important to note that cravings can return when you are tempted by delicious-looking desserts or carbohydrate-heavy meals. Here are some detailed tips to help you manage and overcome sugar cravings:

Understand the Keto Diet

The ketogenic diet, commonly known as "keto", is a high-fat, low-carb approach to eating that shifts your body into a fat-burning state called ketosis. In ketosis, your body taps into its fat reserves for energy instead of relying on carbohydrates. This means that avoiding sweets is crucial to the success of the keto diet.

Identify Hidden Sugars

Hidden sugars can be found in various processed foods, such as pasta sauce, salad dressings, bread, rice, and noodles. Reading nutrition labels is essential when starting the keto diet. Look out for different forms of sugar, including sucrose, fructose, corn syrup, and dextrose. Low-fat products may also contain more added sugar to enhance their taste.

Choose Whole Foods

Opt for whole foods that are closer to their natural state. For example, berries are relatively low in carbohydrates but still taste sweet. Enjoy them with whipped heavy cream or dark chocolate (in moderation) to satisfy your sweet tooth.

Modify Recipes

If you crave carbohydrates and sugar-heavy foods, consider modifying your favourite recipes to make them keto-friendly. For instance, you can try making avocado mousse or chia seed pudding sweetened with cinnamon. There are also keto-friendly alternatives available for pasta and rice.

Avoid Deprivation

Don't deprive yourself of enjoyable foods on the keto diet. Full-fat cheese, cream, and bacon are all part of a keto-friendly diet. Telling yourself that you can't have certain foods may lead to feelings of punishment and the urge to give up.

Manage Stress and Improve Sleep

Stress and lack of sleep can contribute to sugar cravings. Managing stress through non-food strategies such as walking in nature, journaling, reducing screen time, or practising yoga may help reduce cravings. Additionally, aim for 7-9 hours of sleep per night to regulate your appetite and make healthier food choices.

Choose Low-Carb Sweeteners

There are several keto-friendly natural sweeteners available, such as stevia, erythritol, and monk fruit. These sweeteners can be used in baking or to sweeten your coffee. However, be mindful of artificial sweeteners in diet soft drinks and energy drinks, as they may intensify sugar cravings.

Frequently asked questions