Milly Gaines
The Ketogenic Diet is a low-carbohydrate method of eating that has been shown to help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. It involves limiting your carb intake and reducing added sugar consumption to reach a state of ketosis, where your body burns fat instead of carbohydrates for energy. Eating sugar while in ketosis can take you out of this fat-burning state and cause side effects like gastrointestinal distress. However, as long as you're staying within your daily carb limit, you can technically eat sugar and remain in ketosis. To curb sugar cravings on keto, people often turn to sugar substitutes like stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup. Additionally, salty and savory foods can help curb sugar cravings by providing protein and healthy fats, and certain fruits like berries are low enough in carbs to be enjoyed as a sweet treat on keto.
What to eat if sugar drops on keto
| Characteristics | Values |
|---|---|
| Fruits | Strawberries, mango, avocado, berries |
| Sweeteners | Stevia, sucralose, erythritol, xylitol, monk fruit, yacon syrup, allulose |
| Other foods | Salty and savory foods, beef jerky, fish, nuts, seeds, nut butters |
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What You'll Learn
Stay under 20-50 grams of net carbs per day
The keto diet is a low-carbohydrate method of eating that involves limiting your carb intake and reducing added sugar consumption to reach a state of ketosis. In this state, your body burns fat instead of carbohydrates for energy. To stay in ketosis, it is recommended to keep your daily carb intake between 20 and 50 grams of net carbs. This can be challenging, as many foods contain hidden carbs and sugars. For example, even vegetables like tomatoes and onions contain sugar.
To stay under the 20-50 gram net carb limit, it is important to make conscious food choices. Some keto-friendly options to satisfy your sweet tooth include:
- Berries: Berries are low in carbs and provide a perfect balance of sweetness and tartness to curb sugar cravings. Strawberries, in particular, have only 8.2 grams of net carbs per cup.
- Avocados: Avocados are versatile and can be enjoyed in both sweet and savoury dishes. They are a great source of healthy fats and can be used in smoothies, salads, or even desserts.
- Nuts and seeds: These provide a good amount of protein, healthy fats, and other nutrients. Almonds, for example, offer a nutrient-dense option. If you're not a fan of whole nuts, try nut butters as a spread, dip, or in low-carb recipes.
- Sugar-free treats: Opt for keto-friendly candy bars or make your own keto-friendly sweets, pies, and cakes using artificial sweeteners like stevia, erythritol, or monk fruit extract.
- Sugar substitutes: Natural sugar substitutes such as stevia, allulose, and monk fruit can be used in place of table sugar. These have very few or no carbs and can help satisfy your sweet tooth without kicking you out of ketosis.
Remember, the key to staying under 20-50 grams of net carbs per day is to be mindful of your food choices. Always check nutrition labels and be aware of hidden sugars and carbs in vegetables, fruits, and processed foods. By making conscious choices and opting for keto-friendly alternatives, you can satisfy your sweet cravings while staying within the recommended carb limit for ketosis.
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Eat berries and avocados
If you're on a keto diet and your sugar drops, berries and avocados are great options to eat. These fruits are low in carbohydrates and can help you stay within the carb limits of a keto diet.
Berries are low in carbs and contain healthy antioxidants, making them a nutritious and tasty option. They are rich in vitamin C, antioxidants, and polyphenols, offering many health benefits. Strawberries, for example, have only 8.2 grams of net carbs per cup. You can eat berries raw, add them to keto dessert recipes, or blend them into nutritious smoothies.
Avocados are another excellent choice, as they are higher in healthy fats than carbs. They are a good source of vitamins, minerals, and fiber, and can help reduce "bad" cholesterol and improve heart health. The recommended serving size is around one-third of a medium-sized avocado. Avocados are versatile and can be enjoyed in many ways, such as in guacamole, salad dressings, or even creamy desserts.
Remember to exercise portion control with these fruits and consult a healthcare provider or registered dietitian to ensure your keto diet is safe and effective.
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Consume natural sugar substitutes like stevia and monk fruit
If you're on the keto diet and experiencing low blood sugar, it's important to be mindful of what you consume to raise your blood sugar levels healthily. Consuming natural sugar substitutes like stevia and monk fruit is an excellent way to satisfy your sweet tooth without compromising your ketosis.
Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant, native to South America. It is significantly sweeter than table sugar, ranging from 200 to 400 times sweeter. This makes stevia an ideal sweetener for keto dieters as only a tiny amount is needed to achieve the desired level of sweetness without adding significant carbohydrates or calories. In addition, stevia has been shown to have health benefits such as reducing blood pressure and helping to regulate glucose metabolic rates due to its rich antioxidant content. However, it is important to be cautious as possible risks include bloating, dizziness, nausea, and numbness.
Monk fruit is another natural sweetener that has been used for centuries in traditional medicine. It is a small green melon native to China and Thailand, and it derives its sweetness from mogrosides, which are much sweeter than sugar but do not affect blood sugar levels. This makes monk fruit ideal for diabetics and those on low-carb diets like keto. Monk fruit is also calorie-free and rich in antioxidants, offering potential health benefits such as reducing oxidative stress and inflammation and supporting gut health.
Both stevia and monk fruit sweeteners are readily available and can be used in various applications. They can sweeten beverages like coffee and tea, baked goods, desserts, and other sweet treats. Monk fruit, for example, is available in a 3-pound bag from Lakanto, perfect for all your baking, cooking, and beverage needs.
So, if you're on a keto diet and experiencing low blood sugar, reach for natural sugar substitutes like stevia and monk fruit to satisfy your sweet tooth and maintain your ketosis.
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Avoid high-sugar fruits like bananas, apples, and mangoes
The keto diet is a low-carbohydrate method of eating. It involves cutting back on high-carb foods like starches, desserts, and processed snacks. This is essential to reaching a metabolic state called ketosis, which causes your body to begin breaking down fat stores instead of carbs to produce energy.
Fruits tend to be high in fructose, a simple sugar classified as a carbohydrate. This means that eating fruit can quickly get you kicked out of ketosis. Many fruits also have a high glycemic index (GI), which is a measure of how quickly a specific food raises blood glucose levels. This can lead to energy crashes, brain fog, and mood swings throughout the day.
Therefore, it is best to avoid high-sugar fruits like bananas, apples, and mangoes. Bananas, for example, are carb-heavy fruits that can quickly interfere with fat-burning and disrupt ketosis. Similarly, modern apple varieties have been cultivated to have higher sugar content, with some containing excessive amounts of sugar compared to traditional apples. Mangoes also have a high GI ranking, which means they can raise blood sugar levels significantly.
Instead, opt for low-carb fruits like berries, avocados, and olives. Berries are an excellent choice as they are low in sugar compared to other fruits and are rich in vitamin C, antioxidants, and polyphenols. Avocados are also keto-friendly as they are low in carbs and contain a healthy dose of fat. Olives are another excellent fruit choice as they are higher in fat than carbs and provide many nutrients such as antioxidants, monounsaturated fats, and vitamin E.
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Try keto-friendly snacks like beef jerky or avocado
If you're following a keto diet and are experiencing a drop in blood sugar levels, it's important to reach for keto-friendly snacks like beef jerky or avocado to help stabilise your blood sugar while staying within your macros.
Beef jerky is a convenient, portable snack option that can be found in keto-friendly varieties with zero added sugar. For example, Matt-Hat Jerky offers a range of hand-made, zero-sugar beef jerky that is high in fat and flavour, making it a tasty and satisfying snack option.
Avocados, on the other hand, are a versatile fruit that can be used in both sweet and savoury keto dishes. They are a good source of healthy fats and can be enjoyed in many forms, such as sliced on keto avocado toast, added to a Caprese salad, or as a side dish of keto avocado fries or chips. To make avocado fries, simply coat avocado slices in low-carb breading and air fry or bake them to crispy perfection. You can also bake avocado chips with just three ingredients: ripe avocados, lemon juice, and Parmesan cheese.
In addition to beef jerky and avocado, there are other keto-friendly snack options that can help curb sugar cravings. Berries, for instance, offer a good balance of sweetness and tartness, and are rich in vitamin C, antioxidants, and polyphenols. When a sugar craving strikes, opt for a serving of fresh strawberries or blend some berries into a nutritious smoothie. Just remember to watch your portion sizes and keep your overall carb intake within your keto limits.
By choosing snacks that are low in carbs and sugar, you can effectively manage your blood sugar levels while sticking to your keto diet.
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Frequently asked questions
There are a few keto-friendly substitutes for sugar that can curb your sugar cravings. You can try natural sugar substitutes like stevia, allulose, monk fruit, and erythritol. You can also eat fruits like berries and avocados in moderation.
Some keto-friendly snacks that can prevent a sugar crash include beef jerky, avocado, berries, and nuts and seeds. You can also try keto-friendly candy bars, which are sweet but don't contain as many carbs as regular candy bars.
Eating sugar while on keto can cause side effects like gastrointestinal distress. It can also cause a setback psychologically, as it may trigger sugar cravings. Additionally, eating too many carbs can cause you to fall out of ketosis and switch back to burning carbs for energy instead of fat.
