Leena Watts
The ketogenic diet is a low-carb, moderate-protein, and high-fat diet that has helped people boost their energy levels, lose weight, and transform their lifestyles. The diet involves limiting carb intake and reducing added sugar consumption to reach a state of ketosis, where the body burns fat instead of carbohydrates for energy. Staying in ketosis can be challenging, as consuming even a small amount of sugar or carbs can cause the body to fall out of this state. So, what can you eat if your blood sugar drops while on the keto diet? There are several keto-friendly foods that can help curb sugar cravings, such as berries, avocado, nuts, seeds, and nut butter. In addition, sweeteners like stevia, sucralose, erythritol, and monk fruit extract can be used in moderation to add sweetness without the carbs. For those who crave variety, there are also keto-friendly candy bars and desserts available that deliver the same sweetness as their traditional counterparts but without the sugar.
What to eat if your sugar drops on keto:
| Characteristics | Values |
|---|---|
| Fruits | Strawberries, mango, berries, avocado |
| Sweeteners | Stevia, sucralose, erythritol, xylitol, monk fruit, yacon syrup |
| Other foods | Salty and savory foods, protein, fish, nuts and seeds, nut butters |
| Sweet treats | Dark chocolate, keto-friendly candy bars |
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What You'll Learn
- Eat berries, avocados, and other low-carb fruits
- Opt for keto-friendly sweeteners like stevia, monk fruit, or yacon syrup
- Choose salty and savoury keto foods with protein and healthy fats
- Consume fish, nuts, and seeds for protein and omega-3 fats
- Enjoy keto-friendly treats like dark chocolate or keto candy bars
Eat berries, avocados, and other low-carb fruits
If you're on a keto diet and your sugar drops, it's important to eat something that will quickly boost your blood sugar levels without taking you out of ketosis. While fruits tend to be high in carbs, there are some low-carb fruits that can be good options in this situation. Here are some recommendations:
Berries: Berries are a great choice when you need a quick sugar boost on a keto diet. They are relatively low in carbs and contain healthy antioxidants and vitamin C. Strawberries, raspberries, blackberries, and blueberries are all good options. A one-cup serving of fresh strawberries, for example, contains only 8.2 grams of net carbs. You can eat berries raw, add them to keto dessert recipes, or blend them into nutritious smoothies.
Avocados: Avocados are biologically considered a fruit, and they are a popular choice for people on the keto diet. They are high in heart-healthy fats and contain important nutrients like vitamin K, folate, vitamin C, and potassium. A 3.5-ounce avocado has around 1.5 grams of net carbs. Avocados are versatile and can be used in many dishes, such as guacamole, salad dressings, or even creamy desserts.
Other low-carb fruits: In addition to berries and avocados, there are a few other low-carb fruits that can be good options on a keto diet. These include lemons, which have 4 grams of net carbs each, and tomatoes, which are technically fruits and have 5 grams of net carbs per cup. While not technically a fruit, bell peppers are also a good option and are higher in vitamin C than many fruits.
When choosing fruits on a keto diet, it's important to be mindful of portion sizes and your daily carb allotment. While these low-carb fruits can be a good option when your sugar drops, they should still be consumed in moderation as part of a balanced keto diet.
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Opt for keto-friendly sweeteners like stevia, monk fruit, or yacon syrup
The Ketogenic 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.
When your body is deprived of carbs, you enter and stay in ketosis, a condition in which you burn fat instead of carbohydrates for energy. Eating sugar while in ketosis can cause side effects like gastrointestinal distress. It can also trigger a setback psychologically for some people.
To avoid sugar, people on the keto diet can opt for keto-friendly sweeteners like stevia, monk fruit, or yacon syrup. Stevia is a natural sweetener derived from the Stevia rebaudiana plant. Monk fruit sweetener is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains natural sugars and compounds called mogrosides, which are antioxidants that account for much of the fruit's sweetness. Monk fruit extract contains no calories and no carbs, making it a great option for a ketogenic diet. Yacon syrup is a sweetener rich in fructooligosaccharides, a type of fiber that the body cannot digest. Studies suggest that yacon syrup may help lower blood sugar and insulin levels.
Other keto-friendly sweeteners include xylitol, sucralose, erythritol, and allulose. However, it is important to use these sweeteners in moderation as part of a healthy and balanced keto diet.
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Choose salty and savoury keto foods with protein and healthy fats
Salty and savoury keto foods that are rich in protein and healthy fats can help curb sugar cravings. Eating enough protein at every meal will help control cravings by keeping you satisfied between meals.
Some of the best sources of clean keto-friendly protein include fish, which also provides omega-3 fats that offer health benefits like fighting inflammation and heart disease. Meat is another good source of protein. Nuts and seeds also supply a healthy dose of protein, fats, and other nutrients. For example, almonds are nutrient-dense and can be enjoyed whole or as nut butter. Just remember to choose high-quality nut butters with simple ingredients and no added sugar or artificial preservatives.
If you're looking for ready-to-eat options, Archer makes a sugar-free beef jerky that fits the keto diet. You can also make your own beef jerky without sugar or sweeteners.
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$3.37
Consume fish, nuts, and seeds for protein and omega-3 fats
If you're experiencing a sugar dip on a keto diet, it's important to reach for foods that will stabilise your blood sugar and provide sustained energy. Consuming fish, nuts, and seeds is an excellent way to get a good dose of protein and omega-3 fats, which can help curb your sugar cravings and provide various health benefits.
Fish:
Fish is a great source of protein and omega-3 fatty acids, which have been shown to have beneficial effects on lipid metabolism and overall health. For example, omega-3 phospholipids from fish can suppress hepatic steatosis and improve ketogenic low-carbohydrate/high-fat diet-caused dyslipidemia. When it comes to curbing sugar cravings, protein helps you feel full and satisfied for longer, reducing the urge to reach for sugary snacks.
Nuts:
Nuts are a convenient and tasty way to add protein and healthy fats to your diet. Some nuts, such as pecans, have been found to help reduce insulin levels, which is beneficial when trying to lose weight. Additionally, nuts like macadamia nuts can help improve your cholesterol levels. Brazil nuts, while rich in selenium, should be consumed in moderation (1-3 nuts per day) to avoid negative health effects from excessive selenium intake.
Seeds:
Seeds, such as chia seeds and flax seeds, are excellent plant-based sources of omega-3 fats and healthy fiber. With their anti-inflammatory properties, these seeds can be easily incorporated into your diet by adding them to smoothies, making chia pudding, or using them in keto cracker recipes.
Remember, when incorporating fish, nuts, and seeds into your keto diet, always opt for unprocessed or minimally processed options without added sugars or artificial ingredients.
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Enjoy keto-friendly treats like dark chocolate or keto candy bars
If you're following a keto diet and are craving something sweet, there are plenty of keto-friendly treats you can enjoy without derailing your progress. Dark chocolate with a high percentage of cacao is a popular choice for keto dieters, as it's lower in sugar and carbs than milk chocolate. You can also find keto-friendly candy bars, such as Mallow Munch from Perfect Keto, which offers the same sweetness and crunch as a rice crispy bar without the grains and carbs. Each bar has only 80 calories and 2 grams of net carbs, along with 6 grams of fibre and 9 grams of protein.
If you're feeling creative, you can even make your own keto chocolate bars at home. A simple recipe includes unsweetened chocolate, sugar-free maple syrup, coconut oil, and almond butter, with the option to add crushed nuts and seeds for a crunchy texture. These homemade bars can be customised with flavour extracts, coconut, or even chopped-up keto cookie pieces.
When it comes to keto-friendly sweeteners, you have several options. Natural, plant-based sweeteners like stevia, monk fruit extract, and xylitol are excellent choices as they are low in carbs and calories while still providing a satisfying sweetness. You can use these sweeteners in beverages, baking, sauces, and dressings to add flavour without compromising your keto diet.
In addition to sweet treats, remember that salty and savoury foods can also help curb sugar cravings by providing protein and healthy fats. Avocados, nuts, and seeds are excellent sources of healthy fats and can be incorporated into meals or snacks in a variety of ways. For example, you can eat avocados as guacamole or add them to salad dressings, while nuts and seeds can be enjoyed whole or in the form of nut butter.
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Frequently asked questions
You can try keto-friendly substitutes such as stevia, sucralose, erythritol, xylitol, monk fruit, and yacon syrup. Salty and savory foods can also curb sugar cravings by supplying protein and healthy fats. Some good sources of keto-friendly protein include fish, nuts, and seeds.
Avocados, strawberries, and other berries are keto-friendly fruits that are low in carbs. However, be sure to consume high-sugar fruits like bananas, dates, and raisins in moderation.
Eating sugar while in ketosis can cause side effects such as gastrointestinal distress. It may also trigger a psychological setback, as your body may experience a "rebellion" known as the carb flu.
