Keto Sugar Substitutes: What To Use And Avoid

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis, where the body burns fat for energy instead of glucose from carbohydrates. As a result, sugar consumption must be limited on the keto diet, as sugar is a type of carbohydrate. While some natural sugars, such as those found in fruits and vegetables, are tolerated, added sugars and refined sugars should be avoided as they can impact insulin and blood sugar levels. To satisfy sweet cravings, keto dieters can use sugar substitutes such as stevia, monk fruit, and erythritol, which are natural, low-carb alternatives to sugar.

Natural vs. added sugars

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. Ketosis is achieved when the body burns fat for energy instead of glucose from carbohydrates, which can lead to weight loss and other potential health benefits. While on keto, it is recommended to limit carbohydrate intake to 50 grams or less per day, and sugar, being a type of carbohydrate, should also be limited.

Natural sugars are those found in whole foods like fruits, vegetables, dairy products, and whole grains. They are typically found in a variety of whole and minimally processed foods and come with a host of other essential nutrients and fiber. For example, fruits and vegetables contain fiber, while dairy products are rich in protein. 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. Natural sugars have not been shown to have a negative impact on body weight or blood sugar control.

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 are also added by us during cooking or at the table. Added sugars come in various forms, such as sucrose, dextrose, table sugar, syrups, honey, and sugars from concentrated fruit or vegetable juices. One of the most common sources of added sugars in the American diet is sugar-sweetened beverages, including sodas, sweetened teas, and fruit drinks. Desserts, sugary breakfast cereals, candy, chocolate bars, jams, jellies, and dairy desserts are also significant contributors.

Added sugars are used during food processing to enhance flavor, texture, and color, and to extend the shelf life of certain products. However, excessive consumption of added sugars is linked to a range of health issues. These include tooth decay, weight gain, obesity, type 2 diabetes, metabolic syndrome, and heart disease. Added sugars provide empty calories, leading to nutritional deficiencies and increased risk of developing various health problems.

While following a keto diet, it is important to be vigilant about the types of sugars consumed. Natural sugars are beneficial to the body and can be found in fruit and complex carbohydrates. Added sugars, on the other hand, are unnecessary and unhealthy. However, simply classifying sugars as added or natural doesn't tell the whole story. For example, orange juice contains natural sugar from fruit, but the processing involved in making it alters the fruit's properties, changing the way our bodies process the sugar. As a result, orange juice can cause a rapid increase in blood sugar levels, followed by a crash, similar to what happens when consuming added sugars.

Therefore, when it comes to sugar on the keto diet, the key is moderation. While it is recommended to limit sugar intake to 20 to 30 grams daily or less to stay in ketosis, natural sugars from fruits and vegetables can be consumed in moderation. Additionally, there are sugar-free alternatives and natural sweeteners like stevia, allulose, and monk fruit that can be used as substitutes for sugar. However, artificial sweeteners may not curb sugar cravings as they are still considered "sweet" by the brain.

Sugar alternatives

The keto diet is a low-carb, high-fat diet that can be challenging to follow due to its restriction of sugar. However, there are plenty of sugar alternatives that can satisfy your sweet tooth while keeping you in ketosis.

Natural Sweeteners

Stevia, monk fruit, and allulose are natural sweeteners that can replace table sugar in keto diets. They are very sweet, so only a small amount is needed. Monk fruit, for example, is a small gourd from Southeast Asia that has been used since the 13th century and contains no calories. Stevia also has no calories and does not raise your blood sugar, making it ideal for staying in ketosis.

Sugar Alcohols

Sugar alcohols like erythritol, xylitol, and sorbitol are found in fruits and berries and are not absorbed by the body, so they have minimal impact on blood sugar and calorie content. They can be added to beverages or used in baking. However, they may cause gastrointestinal issues for some people.

Chicory Root Fiber

Chicory root fiber is another natural sweetener that is good for your gut health. It has a light, fluffy texture and a very mild sweet flavor. It is also a prebiotic, which means it feeds the good gut bacteria in your digestive system.

Artificial Sweeteners

The use of artificial sweeteners on keto is a controversial topic. Some people use them to satisfy their sugar cravings, while others believe they encourage those cravings. Artificial sweeteners can trick the brain into thinking it is consuming sugar, and they only contain a small amount of carbohydrates. However, some people choose to avoid them due to health concerns and because they do not curb sugar cravings.

Other Tips for Reducing Sugar on Keto

• Natural sugars like fructose, sucrose, and glucose are found in fruits and vegetables, but excessive consumption can lead to weight gain.
• Lactose is a natural sugar found in dairy products, especially milk, so it is best to choose lower-lactose options like cheese or cream.
• Added sugars are common in processed foods and are considered "empty calories" on keto, so it is best to avoid them.
• When using sugar alternatives, start with a small amount and increase gradually to find the right level for your taste.

Sugar cravings

Understand sugar and the keto diet

Firstly, it's important to understand the role of sugar in the keto diet. The keto diet is a high-fat, low-carbohydrate diet that aims to shift the body into a state of ketosis, where it burns fat for energy instead of glucose from carbohydrates. Sugar is a type of carbohydrate, so it needs to be limited on a keto diet. The recommended daily carbohydrate intake on keto is typically around 50 grams or less, and this includes all sources of carbohydrates, such as sugar.

Identify the causes of your cravings

• The taste of sugar releases serotonin and endorphins, which make us feel good, and we crave that feeling.
• Food companies design products to tempt our taste buds, and sweet foods are often loaded with sugar and artificial sweeteners, making them incredibly addictive.
• Not eating enough throughout the day or waiting too long between meals can lead to significant hunger, causing cravings for refined grains and simple sugars.
• Stress, lack of sleep, and emotional issues can also contribute to sugar cravings. Stress hormones, such as ghrelin, stimulate your appetite, and low serotonin levels can trigger sugar cravings.

Strategies to manage sugar cravings

• Go cold turkey: Cutting out all simple sugars can work for some people. While it may be challenging initially, after a few days, your cravings may start to diminish, and your taste buds may become satisfied with less sugar.
• Give in a little: Instead of completely depriving yourself, allow yourself a small treat, such as a small cookie or a fun-size candy bar. This can help you feel satisfied without derailing your diet.
• Combine foods: If you can't stop at one cookie, try combining a craving food with a healthy one. For example, dip a banana in chocolate sauce or mix almonds with chocolate chips. This way, you satisfy your sweet tooth while also getting some nutritious benefits.
• Choose quality over quantity: Opt for a small, decadent treat, such as a dark chocolate truffle, instead of a king-sized candy bar. Savor every bite slowly to make the most of the experience.
• Reach for fruit: Keep fruit handy as a healthier option when sugar cravings strike. Fruit provides natural sweetness along with fiber and nutrients. Berries, in particular, are a nutritious choice as they are sweet but lower in sugar due to their high fiber content.
• Opt for healthier alternatives: When you crave something sweet, try a keto-friendly alternative. For example, instead of ice cream, blend frozen fruit with coconut cream and keto-friendly sweeteners to make a creamy, sweet treat.
• Chew sugar-free gum or have sugar-free mints: Chewing gum can help reduce food cravings and is also good for your dental health.
• Eat regularly and don't skip meals: Waiting too long between meals can lead to irrational eating behaviour and a higher likelihood of choosing sugary, fatty foods. Eat every 3 to 5 hours, and choose protein-rich and fibre-rich foods to keep your blood sugar stable.
• Avoid artificial sweeteners: Artificial sweeteners may not necessarily lessen sugar cravings, and they haven't shown a positive effect on obesity.
• Get support: If emotional issues, such as stress, depression, or anger, are triggering your sugar cravings, consider seeking help to find alternative solutions to manage these problems.
• Get enough sleep: Sleep deprivation can contribute to sugar cravings and poor food choices. Aim for 7 to 9 hours of sleep each night to help regulate your cravings.

Sugar intake calculations

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. By reducing carbohydrates, the body is forced to burn fat for energy, which can lead to weight loss and other health benefits. While on keto, it is recommended to limit carbohydrate intake to around 50 grams or less per day, and this includes sugar.

To calculate your sugar intake, you can follow these steps:

• Record your sugar intake: For three days, keep track of how many grams of sugar you consume. This will give you a baseline to work with.
• Set a goal: If your sugar intake is higher than recommended, set a goal to reduce it over the next two days. If it's too low, consider adding more fruit or natural sources of sugar to your diet.
• Choose the right type of sugar: Not all sugars are created equal. Natural sugars, such as fructose in fruits, are generally considered healthier than added or refined sugars. When following a keto diet, be mindful of both natural and added sugars in your diet.
• Calculate your daily limit: According to the American Heart Association (AHA), women should consume no more than six teaspoons (or 25 grams) of sugar per day, while men should not exceed nine teaspoons (or 36 grams). This is based on the recommendation that added sugars should not exceed 10% of our daily calorie intake.
• Plan your meals: To stay within your sugar limit, plan your meals and snacks ahead of time. This will help you make informed choices about the types of sugar you consume while maintaining a calorie deficit for weight loss.
• Consider alternatives: If you have a sweet tooth, try using keto-friendly sweeteners like stevia, allulose, or monk fruit. These natural alternatives can replace table sugar without compromising your keto diet.
• Read nutrition labels: Since 2021, nutrition labels have been required to list added sugars separately. Look for products with a DV (Daily Value) of 5% or less for added sugar. Keep in mind that sugar has many names, including cane sugar, corn syrup, fructose, and malt syrup.
• Be mindful of hidden sugar: Sugar can be hidden in unexpected places, such as bread, sauces, ketchup, and premade soups. Read labels carefully and opt for sugar-free or low-sugar alternatives whenever possible.
• Monitor your progress: Regularly check your blood ketone and glucose levels to ensure you're staying within your desired range. This will help you understand how your body is responding to your sugar intake and make adjustments as needed.
• Consider a gradual approach: Going cold turkey on sugar may not be sustainable for everyone. Instead, gradually reduce your sugar intake over time, eventually cutting it out completely if that's your goal. This can help you stay motivated and avoid intense sugar cravings.

Remember, the key to managing your sugar intake on keto is moderation and awareness. By tracking your consumption and making mindful choices, you can enjoy the benefits of the keto diet while satisfying your sweet tooth in a healthy way.

Health benefits of quitting sugar

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. By reducing carbohydrates, the body is forced to burn fat for energy, which can lead to weight loss and other potential health benefits.

Sugar is a type of carbohydrate, so it is limited on the keto diet. However, this doesn't mean that you have to give up all forms of sugar. Natural sugars, such as those found in fruits and dairy products, are allowed in moderation. It is the added sugars in processed foods and sugary treats that should be avoided as much as possible.

Weight Management:

Quitting sugar can help with weight management as regular sugar consumption increases insulin levels, affecting metabolism and contributing to belly fat. Diets high in added sugar are linked to obesity.

Improved Oral Health:

Sugar breakdown by bacteria in the mouth can produce an acid that destroys the surface of teeth, causing cavities. Reducing added sugar intake can lower the risk of dental cavities and improve oral health.

Heart Health:

A diet high in added sugar is associated with high levels of triglycerides, a type of blood fat that increases the risk of heart disease. Reducing added sugar intake can help maintain healthy blood pressure, cholesterol, and triglyceride levels, thus lowering the risk of heart-related issues.

Diabetes Prevention:

Excess sugar consumption can lead to insulin resistance, which is a precursor to prediabetes and type 2 diabetes. Reducing sugar intake and increasing insulin sensitivity can help lower the risk of developing diabetes.

Liver Health:

Excessive refined sugar consumption can lead to a fatty buildup in the liver, causing non-alcoholic fatty liver disease. Reducing added sugar intake can lower the risk of developing this condition and keep your liver healthy.

Reduced Inflammation:

Sugar increases inflammation in the body, which can lead to joint pain, a weakened immune system, and is a factor in depression. Quitting sugar can reduce inflammation, improving overall health and well-being.

Better Mood and Mental Focus:

Quitting sugar can improve mental health and enhance mood, mental clarity, and focus. Studies have shown that people who cut out sugar and unhealthy foods experienced improved mental health, with reduced depression, anxiety, and mood swings.

Skin Health:

Excess sugar can lead to body-wide inflammation and increased sebum production, which can cause acne. Reducing sugar intake may help improve skin health and slow down the skin's aging process.

While it can be challenging to quit sugar, especially with its presence in many processed foods, the health benefits outlined above demonstrate the positive impact of reducing sugar consumption. It is important to note that natural sugars from fruits and dairy can be part of a healthy diet when consumed in moderation.

Frequently asked questions