Keto And Sugar: Can They Coexist?

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 carbohydrates. This can lead to weight loss and other potential health benefits. However, to achieve ketosis, individuals must restrict their carbohydrate intake, typically to 20 to 50 grams of net carbs daily. This means that sugar, being a type of carbohydrate, is also restricted on the keto diet. While natural sugars from fruits and vegetables are generally considered acceptable in moderation, added sugars and hidden sugars in processed foods can quickly add up and kick you out of ketosis. As a result, those on the keto diet are advised to limit their total carbohydrate intake, including sugar, to within the recommended range of 20 to 50 grams per day.

Sugar cravings on keto

Sugar cravings on a keto diet are normal and can be part of the adjustment period as your body gets used to a new way of eating and burning fat. However, if you're regularly experiencing sugar cravings on keto, it could indicate that one of your body's needs isn't being met.

Causes of sugar cravings

The various causes of sugar cravings can be grouped into two categories: metabolic and psychological reasons.

Metabolic reasons

• Blood sugar imbalances: When your blood sugar dips, your body sometimes responds by making you crave sugar to replenish your blood glucose levels. This is especially true for people new to a low-carb diet who aren't yet fat-adapted.
• Low protein or fat in your diet: Protein and fat digest slower than carbohydrates, so they keep you full for longer after a meal. When you eat a meal too low in protein or fat, it digests quickly, resulting in a quick release of energy followed by a crash. During the sugar crash, your body triggers a sugar craving to get you to eat more to elevate your blood sugar to normal.
• Intense physical exercise: In non-fat-adapted people, the body will often first seek to take in more energy in the form of sugar before resorting to burning fat, especially during prolonged activities.

Psychological reasons

• Habit: If you tend to have something sweet after dinner, you'll find yourself getting a sugar craving after every dinner simply out of habit.
• Sugar addiction: Sugar addiction refers to a psychological dependence on high-sugar foods. Although there's disagreement about whether sugar addiction exists in humans, evidence suggests that the reward for sugar in the brain is processed similarly to other pleasurable activities like sex and gambling.
• Marketing: Advertisers have been selling sugar for decades, and that's a long history of creating sugar cravings.

How to kick keto sugar cravings

• Be proactive to resist sugar cravings: Stock up on keto-friendly foods that you can swap for your favourite meals and snacks. Implement new actions when you would have previously turned to sugar, such as going for a walk after dinner or drinking a big glass of water whenever you walk into the kitchen.
• Find healthy stress fixes: Sugar boosts our brain chemistry and gives us a hit of dopamine. Researchers have found that our sugar cravings were evolutionary in nature, as sweet flavour meant that the food would offer energy. Today, sugar is readily available, so the dopamine hit becomes addictive and even destructive. Look for other ways to treat yourself, such as lighting a scented candle or snuggling a pet.
• Eat something comforting and keto-friendly: Look for comfort foods such as a creamy avocado, your favourite cheese, or a bowl of keto-friendly pasta.
• Plan ahead by eating before working out: If you crave sugar after the gym, it could be that your blood sugar levels are crashing post-workout. Consume a small meal or keto-friendly snack before you hit the treadmill.
• Check your sleep habits: A lack of sleep can cause insulin sensitivity and affect your ability to make food choices. Getting enough sleep can prevent both of these conditions.

Keto-friendly snacks to curb sugar cravings

• Berries: Berries have the perfect level of sweetness and tartness to tame a sweet craving. They're also very nutritious and particularly rich in vitamin C, antioxidants, and polyphenols.
• Avocado: Avocados are high in fat and fibre and can help curb sugar cravings.
• Keto-friendly desserts: Try a keto-friendly candy bar, such as Mallow Munch from Perfect Keto, or dark chocolate with at least 55% cocoa.
• Fat bombs: Fat bombs are keto treats made with a base of high-fat ingredients like coconut oil, cream, and butter.
• Granola: Try a low-carb, grain-free granola-style bar, such as the Perfect Keto Nola Bar.
• Keto cookies or brownies: Thanks to almond flour and keto-friendly sweeteners, you can recreate nearly any sweet treat without the added sugar or excessive carbs.
• Keto coffee: Add a keto-friendly sweetener like stevia, monk fruit, and erythritol to your coffee, and make it bulletproof by adding MCT oil or butter.
• Tea: Tea can help cure a sweet craving, especially if it has a keto-friendly sweetener in it.
• Smoothies: Add fruit to a smoothie to boost sweetness, but remember to only use low-carb fruits like berries and avocado.
• Salty and savoury foods: Salty and savoury foods can improve your cravings by supplying you with protein, healthy fats, and a different satisfying sensation.
• High-quality protein: Eating enough protein at every meal will help you control cravings by keeping you satisfied between meals. Try chicken and other poultry, fish, nuts and seeds, or non-starchy vegetables.

How to spot hidden sugars

Hidden sugars are a concern for people on keto diets, as they can increase carbohydrate intake and derail the ketosis process. Here are some ways to spot hidden sugars in your food:

• Read Nutrition Labels: Always check the labels on packaged foods for the carbohydrate and sugar content. Remember that sugar can come in other forms and names, including sucrose, fructose, corn syrup, dextrose, and glucose.
• Watch Out for Low-Fat Products: Many low-fat products are viewed as healthy, but manufacturers might add more sugar to maintain a delicious taste. Full-fat versions of foods are often more keto-friendly and taste better.
• Cut Back on Processed Foods: Whole foods are less likely to contain hidden sugars. The closer a food is to its natural state, the healthier it will generally be.
• Beware of Condiments and Sauces: Ketchup, jarred pasta sauce, barbecue sauce, and salad dressings may taste savoury, but they often contain added sugars.
• Check Protein Bars and Yogurt: While these can be a good way to add protein to your diet, some may have high amounts of added sugars. Look for options with more grams of protein than sugar.
• Examine Milk and Coffee Creamers: Dairy and non-dairy milk may be sweetened with added sugars, especially those with chocolate, vanilla, or strawberry flavours.
• Be Wary of Breakfast Options: Granola, instant oatmeal, and breakfast cereals are frequently sweetened with sugar, honey, or other added sugars.
• Choose Canned Fruit Carefully: Look for fruit canned in juice instead of syrup. Fruit preserves and jams may also contain added sugars, but low or no-added-sugar options are available.
• Be Mindful of Nut Butters: Peanut, almond, or cashew butter may have added sugars for both flavour and texture.
• Select Drinks Carefully: Bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars. Opt for unsweetened alternatives, like water, sparkling flavoured water, and unsweetened coffee or tea.

In addition to these tips, be aware that sugar can be disguised under various names on ingredient lists. Here are some common sugars to watch out for:

• Sugars: Cane sugar, confectioner's sugar, turbinado sugar
• Syrups: Corn syrup, high-fructose corn syrup, rice syrup
• Ingredients Ending with "-ose": Glucose, fructose, lactose, maltose, dextrose, sucrose
• Other Names: Galactose, D-Ribose, Confectioner's Sugar, Crystalline Fructose

Recommended daily sugar intake on keto

The keto diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. In ketosis, the body burns fat for energy instead of relying on carbohydrates. This can lead to weight loss and other potential health benefits, such as improved blood sugar control and better dental health.

To achieve and maintain ketosis, it is crucial to limit carbohydrate and sugar intake. The recommended daily carbohydrate intake on keto is generally between 20 and 50 grams, with a more restrictive limit of 20 grams suggested for those new to the diet. This amount includes natural sugars from fruits and vegetables, which should also be limited on keto.

There is no one-size-fits-all answer to the recommended daily sugar intake on keto, as it depends on individual factors such as metabolism, activity level, and carbohydrate tolerance. However, limiting sugar intake to 20 to 30 grams per day or less is recommended to stay in ketosis. This is significantly lower than the typical American diet, which can include 100 to 150 grams of sugar per day.

It is important to note that not all sugars are equal. Some foods, like fruits and vegetables, contain natural sugars that can be part of a healthy diet in moderation. However, on keto, even these natural sources of sugar should be limited to keep overall carbohydrate intake low.

To ensure you are staying within the recommended daily sugar intake on keto, it is essential to track your food intake and monitor your sugar consumption. Additionally, becoming familiar with different names for sugar on ingredient lists can help you make informed choices while grocery shopping. Some common names for sugar to look out for include sucrose, fructose, corn syrup, dextrose, and lactose.

In summary, the recommended daily sugar intake on keto is flexible and depends on individual factors. However, staying within the range of 20 to 30 grams or less per day will help most people maintain ketosis and reap the benefits of the keto diet.

Natural sugar alternatives

Monk Fruit

Monk fruit is a small round fruit harvested from the Siraitia grosvenorii plant, native to Southeast Asia and China. It is 200 to 350 times sweeter than table sugar, yet it contains zero calories. Monk fruit extract is often mixed with other sweeteners like erythritol, so it is important to read the labels.

Stevia

Stevia is a natural sweetener derived from the leaves of the South American shrub Stevia rebaudiana. It is 200 to 400 times sweeter than sugar and has zero calories. Stevia is considered safe when consumed in moderate doses, but it may negatively impact your gut microbiome. Many manufacturers mix stevia with erythritol, so use it in moderation.

Erythritol and Xylitol

Erythritol and xylitol are sugar alcohols, which are low-calorie sweeteners derived from plants. They taste similar to conventional sugar but can cause digestive issues if consumed in large amounts. Erythritol may be linked to an increased risk of heart attack and stroke, according to a recent study.

Coconut Sugar

Coconut sugar is made by boiling down the sap of coconut palm trees. It has a lower glycemic index than regular sugar and contains nutrients like vitamin C, B vitamins, and antioxidants.

Honey

Raw honey is a natural sweetener made by bees using the nectar of flowering plants. It is slightly sweeter than table sugar and contains small amounts of vitamins and minerals, including B vitamins, iron, potassium, and manganese. Honey also has antimicrobial and antioxidant properties.

Maple Syrup

Maple syrup is made by boiling the sap of maple trees. It contains antioxidants and minerals such as manganese and zinc. However, not all maple syrups are equal, and some commercial products may contain high-fructose corn syrup.

Fruit Puree

Blending ripe fruits like apples, pears, or bananas provides a nutritious sweetener with fiber, nutrients, and water.

Dates

Dates are dried fruits of the date palm tree. They are sweet and chewy, making them an excellent alternative to refined sugar. Dates are a good source of fiber, potassium, magnesium, manganese, vitamin B6, and antioxidants.

Benefits of quitting sugar

Sugar is linked to numerous health issues, and cutting it out can have a significant positive impact on your overall health and well-being. Here are some of the key benefits of quitting or reducing your sugar intake:

Improved Weight Management

Quitting sugar can aid in weight management and weight loss. Sugar is known to increase insulin levels, affecting metabolism and contributing to weight gain, especially around the belly. By quitting sugar, you can help your body burn fat more efficiently and maintain a stable weight.

Better Blood Sugar Control

Reducing sugar intake can help regulate blood sugar levels, which is crucial for people managing conditions like diabetes. Lower sugar consumption leads to improved insulin sensitivity, helping to keep blood glucose levels consistent and reducing the risk of prediabetes and type 2 diabetes.

Improved Heart Health

Sugar is directly linked to an increased risk of heart disease. By quitting sugar, you can lower your risk of developing cardiovascular issues. Reducing added sugar intake helps maintain healthy levels of blood pressure, cholesterol, and triglycerides, contributing to better heart health.

Improved Oral Health

Quitting sugar can improve your oral health. Sugar breakdown by bacteria in the mouth produces acid that damages the teeth and leads to cavities. Reducing sugar intake can lower the risk of dental cavities and improve overall oral hygiene.

Lower Risk of Depression

Studies suggest a link between high sugar consumption and an increased risk of depressive symptoms and depression. By quitting sugar, you may experience improved psychological health and a lower risk of depression.

Improved Skin Health

Excess sugar consumption can lead to body-wide inflammation and increased sebum production, which can result in acne. Quitting sugar can help reduce inflammation and improve skin health, leading to a clearer complexion.

Reduced Risk of Liver Disease

High intake of added sugar is linked to non-alcoholic fatty liver disease (NAFLD). By quitting sugar, you can reduce the risk of this type of liver disease and improve your liver's health.

It's important to note that quitting sugar doesn't mean eliminating all forms of sugar. Natural sugars found in fruits, milk, and some vegetables are part of a healthy diet and come packaged with essential nutrients. The focus should be on reducing added sugars, which are included in processed foods and drinks and provide empty calories.

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