The Keto diet aims to shift the body's energy source from glucose to fat to induce the metabolic state called ketosis. Sugar being a carbohydrate is cut down or limited in keto diet. Keto dieters always ask “how much sugar can you have on keto”?
Daily Carb Limit on Keto
The ketogenic diet observes a low carb, moderate protein, and a high fat diet. Keeping the carb intake low and fat intake high keeps the ketosis at hand and helps keto dieters to lose weight. Sugars being a carbohydrate can easily add up to the daily carb limit and can hinder the process of ketosis also hindering weight loss.
Sugar consumption in a keto diet can vary from one person to another, it can depend on the macronutrient split and on how much of the calories are allotted to carbohydrates. There is no clear recommendation on sugar intake in keto diets but guidelines on consumption of below 20 to 50 grams per day might help maintain ketosis in the keto diet.
Different Types of Sugars and their Effects on the Keto Diet
Knowing the different types of sugars and how they can affect anyone in a keto is essential to maintain ketosis and reap the benefits of the keto diet.
Below are various types of sugars, their sources, how they affect blood glucose, and whether they can work in a keto diet or can be harmful to ketosis.
Naturally Occurring Sugars
Monosaccharides are the simplest form of carbohydrates, they are often referred to as simple sugars as it is the simplest form the body can utilise that cannot be further broken down. Monosaccharides play a big role in cellular processes including energy production.
Monosaccharides: Glucose, Fructose and Galactose
Glucose, known as blood sugar, is a vital energy source and natural sugar found in fruits, vegetables, honey, and some grains. In a keto diet, a high glucose intake can disrupt ketosis by raising blood sugar levels.
Fructose, a sweeter sugar found in fruits, honey, and high fructose corn syrup, is metabolised in the liver and can also interfere with ketosis by increasing blood sugar and insulin levels.
Galactose, less sweet than glucose and fructose, is part of lactose in dairy products like milk, cheese, and yoghurt. While some dairy can be included in a keto diet, those high in lactose may need to be limited to maintain ketosis.
Disaccharides: Sucrose and Lactose
Sucrose is known as table sugar, sucrose is composed of glucose and fructose. It is found in many processed foods and sweets. Sucrose rapidly raises blood glucose levels, making it incompatible with a keto diet.
Lactose can be found in dairy products, lactose is made up of glucose and galactose. While dairy can be included in a keto diet, lactose should be consumed in moderation to avoid spiking blood sugar levels.
Oligosaccharides and Polysaccharides: Maltodextrin and Starch
Maltodextrin is a polysaccharide used as a thickener, filler, or preservative in products like candies, sports drinks, and processed snacks. It has a high glycemic index, causing rapid spikes in blood sugar levels, making it unsuitable for a keto diet that aims to maintain low blood sugar.
Starch, another polysaccharide found in foods like potatoes, corn, rice, and wheat, also breaks down into glucose and raises blood sugar levels. To maintain ketosis, high-starch foods are avoided on a keto diet in favour of low-carb vegetables like broccoli and cauliflower which do not significantly impact blood sugar levels.
Alternative Sweeteners for Keto Dieters: Stevia, Erythritol, Monk Fruit Extract
Fortunately, there are several alternative sweeteners available that can satisfy cravings for sweetness without spiking blood sugar levels. These sweeteners can be used in cooking, baking, and beverages to create keto-friendly versions of your favourite desserts and treats.
Stevia
Stevia is a natural sweetener derived from the plant Stevia rebaudiana which have gained popularity for the past few years because of being a healthier alternative to sugar and artificial sweeteners due to its zero-calorie nature and minimal impact on blood glucose levels.
One of the key advantages of stevia is its negligible impact on blood glucose levels. Unlike sugar and some artificial sweeteners, stevia does not raise blood sugar levels when consumed.
Stevia is available in various forms, including liquid extracts, powdered extracts, and granulated forms, making it versatile for use in cooking, baking, and beverages.
Sugar Alcohols
Sugar alcohol is a type of carbohydrate commonly used as sweeteners in sugar-free and low-calorie products, sugar alcohols are classified as polyols and are derived from sugars. One of the key advantages of sugar alcohols is their generally low glycemic index compared to regular sugars
Some common sugar alcohols include Erythritol, Xylitol and Sorbitol.
Erythritol is highly regarded in the keto community because it is well-tolerated and does not cause significant digestive issues.
Monk Fruit Extract
Monk fruit, also known as Luo Han Guo, is a small green gourd native to Southeast Asia. The extract derived from monk fruit is intensely sweet, often touted as 100 to 250 times sweeter than table sugar.
Unlike sugar and some artificial sweeteners, monk fruit extract does not spike blood glucose or insulin levels. Monk fruit extract is considered highly compatible with the keto diet due to its lack of impact on blood sugar and insulin levels. It allows individuals to satisfy their sweet cravings without jeopardising their metabolic state
Sugars to avoid on Keto
Table Sugar (Sucrose): Refined sugar found in sweets, baked goods, and many processed foods.
High Fructose Corn Syrup (HFCS): Common in sodas, candies, and processed snacks.
Maltodextrin: Often added to processed foods as a thickener or preservative.
Tips for Managing Sugar Intake and Cravings on Keto
Adopting a ketogenic diet involves minimising carbohydrate intake, including sugars. Successfully navigating this dietary change requires strategic planning and mindful eating habits. Here are some practical tips to help reduce sugar intake on a keto diet:
- Read food labels to check for hidden sugars, especially in packaged food items. Ingredients such as sucrose, high fructose corn syrup, and maltodextrin can easily sneak in different processed foods. You can also check on the fibre in food items, to compute for the net carbs of the foods you are eating.
- Choose whole, unprocessed foods like lean cuts of meat, fresh fish, eggs, vegetables, nuts and seeds as these food items are also rich in the essential vitamins and minerals needed by the body on a daily basis. But limit high sugar fruits and prioritise low-sugar options like berries (strawberries, raspberries, blueberries), avocado, and tomatoes.
- Plan meals ahead of time and prefer to eat at home so that you can control ingredients and avoid too much sugar in meals commonly found in restaurants and takeout meals. Planning fulfilling meals can also
- Include sugar alternatives to be included in your meals. Test different sugar substitutes such as stevia, erythritol, monk fruit, or even small amounts of natural sweeteners like raw honey or maple syrup (in moderation). Enjoy this in moderation to prevent over consumption and possible digestive issues
- Be mindful of portion sizes and pay attention to hunger and satiety cues especially when sugar cravings hit to avoid unnecessary snacking, especially on sweet treats.
Summary
The ketogenic diet emphasises low carbohydrate intake to induce a state of ketosis, where the body burns fat for fuel instead of glucose. As sugars are carbohydrates, they are restricted in this diet. The amount of sugar allowed on keto varies, but generally, keeping it below 20 to 50 grams per day helps maintain ketosis.
Different types of sugars affect the body differently. Naturally occurring sugars like glucose, fructose, and galactose in fruits, honey, and dairy can interfere with ketosis if consumed in excess. Disaccharides like sucrose and lactose, found in table sugar and dairy, also impact blood sugar levels. Oligosaccharides and polysaccharides such as maltodextrin and starch, commonly found in processed foods, cause rapid spikes in blood sugar and are unsuitable for keto.
Alternative sweeteners like stevia, erythritol, and monk fruit extract offer options for satisfying sweet cravings without disrupting ketosis. These sweeteners have minimal impact on blood sugar levels and can be used in cooking and baking.
To manage sugar intake on keto, it's important to read food labels, choose whole unprocessed foods, plan meals, include sugar alternatives in moderation, and be mindful of portion sizes and hunger cues. By following these tips, individuals can successfully navigate the keto diet while minimising sugar consumption.
Written By Author
Joyceren Miyah Genobaña, Expert Dietician & Nutritionist
Reference List & Sources
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