Does the word “sugar” make you think of the white, granular substance that you add to your coffee or sprinkle on your cereal? If so, you’re not alone. When most people think of sugar, they think of the refined, processed variety. But sugar comes in many forms, and understanding the different types can help you make better choices while on a ketogenic diet. Why? Because sugar is a carbohydrate, and consuming too many carbs can kick you out of ketosis, the metabolic state in which your body burns fat for energy. So how much sugar can you have on keto? Let’s take a closer look.
There are four main types of sugar:
Glucose is a simple sugar that is found in many foods, including fruits, vegetables, and grains. It’s also the type of sugar that your body uses for energy (1).
Fructose is a simple sugar that is found in fruit and honey. It’s sweeter than glucose but isn’t used by your body for energy (1).
Sucrose is a type of sugar that is made up of one molecule each of glucose and fructose. It’s also known as table sugar or cane sugar (1).
Lactose is a type of sugar that is found in milk and other dairy products. It’s made up of one molecule each of glucose and galactose (1).
Read More: Is Ranch Keto? The Truth About This Salad Dressing
The amount of sugar you can have on a keto diet will depend on your overall carb intake. The standard ketogenic diet allows for 50 grams or less of carbs per day.
Remember, not all 50 grams of carbs should come from sugar. Some should come from other sources, such as starchy vegetables. There are no hard, fast rules when it comes to how much sugar you can have on keto.
However, keeping your consumption of both naturally-occurring and added sugars low is a good idea if you want to maintain ketosis.
Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.
The best way to avoid consuming too much sugar on a keto diet is to focus on eating whole, nutrient-dense foods. This means filling your plate with plenty of healthy fats, proteins, and low-carb vegetables.
Avoid the following foods, which are high in sugar:
Read More: Keto Yogurt: How To Make A Delicious And Healthy Low-Carb Yogurt Alternative
If you want to add a little sweetness to your keto diet, there are some sugar substitutes that can help. Here are a few keto-friendly options:
So, how much sugar can you have on keto? It really depends on your overall carb intake. However, keeping your consumption of both naturally-occurring and added sugars low is a good idea if you want to maintain ketosis.
If you do choose to add sweetness to your diet, there are some keto-friendly sugar substitutes available.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.