{"id":45417,"date":"2022-08-02T00:49:21","date_gmt":"2022-08-02T00:49:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45417"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-much-sugar-can-you-have-on-keto","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/","title":{"rendered":"How Much Sugar Can You Have On Keto?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#The_Different_Types_Of_Sugar\" >The Different Types Of Sugar<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#1_Glucose\" >1. Glucose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#2_Fructose\" >2. Fructose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#3_Sucrose\" >3. Sucrose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#4_Lactose\" >4. Lactose<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#How_Much_Sugar_Can_You_Have_On_A_Keto_Diet\" >How Much Sugar Can You Have On A Keto Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#How_To_Avoid_Too_Much_Sugar_On_Keto\" >How To Avoid Too Much Sugar On Keto<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#Which_Keto-Friendly_Sugar_Options_Are_Available\" >Which Keto-Friendly Sugar Options Are Available?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Does the word &#8220;sugar&#8221; make you think of the white, granular substance that you add to your coffee or sprinkle on your cereal? If so, you&#8217;re not alone. When most people think of sugar, they think of the refined, processed variety. <\/span><span style=\"font-weight: 400;\">But sugar comes in many forms, and understanding the different types can help you make better choices while on a ketogenic diet. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">So how much sugar can you have on keto? Let&#8217;s take a closer look.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Much_Sugar_Can_You_Have_On_Keto\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Different_Types_Of_Sugar\"><\/span><strong>The Different Types Of Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are four main types of sugar:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Glucose\"><\/span><strong>1. Glucose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glucose is a simple sugar that is found in many <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-nuggets\/\">foods<\/a>, including fruits, vegetables, and grains. It&#8217;s also the type of sugar that your body uses for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Fructose\"><\/span><strong>2. Fructose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fructose is a simple sugar that is found in fruit and honey. It&#8217;s sweeter than glucose but isn&#8217;t used by your body for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Sucrose\"><\/span><strong>3. Sucrose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sucrose is a type of sugar that is made up of one molecule each of glucose and fructose. It&#8217;s also known as table sugar or cane sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Lactose\"><\/span><strong>4. Lactose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lactose is a type of sugar that is found in milk and other dairy products. It&#8217;s made up of one molecule each of glucose and galactose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/is-ranch-keto\/\">Is Ranch Keto? The Truth About This Salad Dressing<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Much_Sugar_Can_You_Have_On_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-39891 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-7.jpg\" alt=\"how much sugar can you have on keto\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-7.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-7-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-7.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Sugar_Can_You_Have_On_A_Keto_Diet\"><\/span><strong>How Much Sugar Can You Have On A Keto Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The amount of sugar you can have on a <a href=\"https:\/\/betterme.world\/articles\/lazy-keto-meals\/\">keto diet<\/a> will depend on your overall carb intake. The standard ketogenic diet allows for 50 grams or less of carbs per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, keeping <a href=\"https:\/\/betterme.world\/articles\/keto-stuffed-mushrooms\/\">your consumption<\/a> of both naturally-occurring and added sugars low is a good idea if you want to maintain ketosis.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Much_Sugar_Can_You_Have_On_Keto\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Avoid_Too_Much_Sugar_On_Keto\"><\/span><strong>How To Avoid Too Much Sugar On Keto<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to avoid consuming too much sugar on a <a href=\"https:\/\/betterme.world\/articles\/keto-milk\/\">keto diet<\/a> is to focus on eating whole, nutrient-dense foods. This means filling your plate with plenty of healthy fats, proteins, and low-carb vegetables.<\/span><\/p>\n<p><strong>Avoid the following foods, which are high in sugar:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-sugar fruits:<\/b><span style=\"font-weight: 400;\"> while fruits do contain some nutrients, they&#8217;re also high in sugar. Stick to low-sugar options like berries or avoid fruit altogether. You can get similar nutrition from veggies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed foods: <\/b><span style=\"font-weight: 400;\">many processed foods, such as cookies, cakes, and candy, are loaded with sugar. If you&#8217;re craving something sweet, opt for a keto-friendly treat like dark chocolate or berries.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweetened beverages:<\/b><span style=\"font-weight: 400;\"> sugar-sweetened beverages, such as soda and fruit juice, are also high in sugar. Stick to water, unsweetened coffee or tea, or sparkling water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Foods with hidden sugars:<\/b><span style=\"font-weight: 400;\"> sugar can be hiding in many unexpected places, such as salad dressings, sauces, and even bread. Always check the label to see how much sugar has been added.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/keto-yogurt\/\">Keto Yogurt: How To Make A Delicious And Healthy Low-Carb Yogurt Alternative<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Much_Sugar_Can_You_Have_On_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-39890 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-7.jpg\" alt=\"how much sugar can you have on keto\" width=\"1000\" height=\"668\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-7.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-7-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/5-7.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Keto-Friendly_Sugar_Options_Are_Available\"><\/span><strong>Which Keto-Friendly Sugar Options Are Available?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to add a little sweetness to <a href=\"https:\/\/betterme.world\/articles\/keto-appetizers\/\">your keto diet<\/a>, there are some sugar substitutes that can help. Here are a few keto-friendly options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Erythritol:<\/b><span style=\"font-weight: 400;\"> Erythritol is a type of sugar alcohol that is 60-70% as sweet as sugar. It&#8217;s found naturally in some fruits and vegetables but can also be produced commercially (<\/span><a href=\"https:\/\/www.carbmanager.com\/article\/xtqe4beaaciaci7a\/best-keto-friendly-sweeteners\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stevia:<\/b><span style=\"font-weight: 400;\"> Stevia is a plant-based sweetener that is 200-300 times sweeter than sugar. It&#8217;s commonly used as a sugar substitute in foods and beverages (<\/span><a href=\"https:\/\/www.carbmanager.com\/article\/xtqe4beaaciaci7a\/best-keto-friendly-sweeteners\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monk fruit extract: <\/b><span style=\"font-weight: 400;\">Monk fruit extract is another plant-based sweetener that is 150-200 times sweeter than sugar. It&#8217;s often used in place of sugar or other sweeteners (<\/span><a href=\"https:\/\/www.carbmanager.com\/article\/xtqe4beaaciaci7a\/best-keto-friendly-sweeteners\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Xylitol:<\/b><span style=\"font-weight: 400;\"> Xylitol is a type of sugar alcohol that is as sweet as sugar but has only about half the calories. It&#8217;s found naturally in some fruits and vegetables but can also be produced commercially (<\/span><a href=\"https:\/\/www.carbmanager.com\/article\/xtqe4beaaciaci7a\/best-keto-friendly-sweeteners\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Much_Sugar_Can_You_Have_On_Keto\"><img decoding=\"async\" class=\"aligncenter wp-image-39886 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-5.jpg\" alt=\"how much sugar can you have on keto\" width=\"1000\" height=\"667\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-5.jpg 1000w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-5-300x200.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/1-5.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So, how much sugar can you have on <a href=\"https:\/\/betterme.world\/articles\/keto-seafood-chowder\/\">keto<\/a>? It really depends on your overall <a href=\"https:\/\/betterme.world\/articles\/keto-dips-recipes\/\">carb intake<\/a>. However, keeping your consumption of both naturally-occurring and added sugars low is a good idea if you want to maintain ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you do choose to add sweetness to your diet, there are some <a href=\"https:\/\/betterme.world\/articles\/keto-breakfast-without-eggs\/\">keto-friendly<\/a> sugar substitutes available.<\/span><\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Does the word &#8220;sugar&#8221; make you think of the white, granular substance that you add to your coffee or sprinkle on your cereal? If so, you&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":45418,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71],"tags":[],"coauthors":[122],"class_list":["post-45417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-keto"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How Much Sugar Can You Have On Keto? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW MUCH SUGAR CAN YOU HAVE ON A KETO DIET? \u27a4 The answer may surprise you! Learn all about keto-friendly sugar substitutes and how to avoid consuming too much sugar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Much Sugar Can You Have On Keto?\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW MUCH SUGAR CAN YOU HAVE ON A KETO DIET? \u27a4 The answer may surprise you! Learn all about keto-friendly sugar substitutes and how to avoid consuming too much sugar.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1046163583-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/b323f0d18aaca6be247b7743a2e3b849\"},\"headline\":\"How Much Sugar Can You Have On Keto?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/\"},\"wordCount\":854,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/08\\\/shutterstock_1046163583-scaled.jpg\",\"articleSection\":[\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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. <\\\/span><span style=\\\"font-weight: 400;\\\">But sugar comes in many forms, and understanding the different types can help you make better choices while on a ketogenic diet. <\\\/span><span style=\\\"font-weight: 400;\\\">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. <\\\/span><span style=\\\"font-weight: 400;\\\">So how much sugar can you have on keto? Let's take a closer look.<\\\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>The Different Types Of Sugar<\\\/strong><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are four main types of sugar:<\\\/span>\\r\\n<h3><strong>1. Glucose<\\\/strong><\\\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Glucose is a simple sugar that is found in many <a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/keto-chicken-nuggets\\\/\\\">foods<\\\/a>, including fruits, vegetables, and grains. It's also the type of sugar that your body uses for energy (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7766130\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span>\\r\\n<h3><strong>2. Fructose<\\\/strong><\\\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7766130\\\/\\\"><span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">).<\\\/span>\\r\\n<h3><strong>3. Sucrose<\\\/strong><\\\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\\\/span><a href=\\\"https:\\\/\\\/www.ncbi.nlm.nih.gov\\\/pmc\\\/articles\\\/PMC7766130\\\/\\\"><span style= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/\",\"name\":\"How Much Sugar Can You Have On Keto? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/how-much-sugar-can-you-have-on-keto\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2022\\\/08\\\/shutterstock_1046163583-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 HOW MUCH SUGAR CAN YOU HAVE ON A KETO DIET? \u27a4 The answer may surprise you! 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/author\\\/jeremymukhwana\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Much Sugar Can You Have On Keto? - BetterMe","description":"\u2605 HOW MUCH SUGAR CAN YOU HAVE ON A KETO DIET? \u27a4 The answer may surprise you! Learn all about keto-friendly sugar substitutes and how to avoid consuming too much sugar.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/","og_locale":"en_US","og_type":"article","og_title":"How Much Sugar Can You Have On Keto?","og_description":"\u2605 HOW MUCH SUGAR CAN YOU HAVE ON A KETO DIET? \u27a4 The answer may surprise you! Learn all about keto-friendly sugar substitutes and how to avoid consuming too much sugar.","og_url":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1046163583-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b323f0d18aaca6be247b7743a2e3b849"},"headline":"How Much Sugar Can You Have On Keto?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/"},"wordCount":854,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1046163583-scaled.jpg","articleSection":["Keto"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">But sugar comes in many forms, and understanding the different types can help you make better choices while on a ketogenic diet. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">So how much sugar can you have on keto? Let's take a closer look.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>The Different Types Of Sugar<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are four main types of sugar:<\/span>\r\n<h3><strong>1. Glucose<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Glucose is a simple sugar that is found in many <a href=\"https:\/\/betterme.world\/articles\/keto-chicken-nuggets\/\">foods<\/a>, including fruits, vegetables, and grains. It's also the type of sugar that your body uses for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3><strong>2. Fructose<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3><strong>3. Sucrose<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7766130\/\"><span style= ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/","url":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/","name":"How Much Sugar Can You Have On Keto? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-much-sugar-can-you-have-on-keto\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_1046163583-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 HOW MUCH SUGAR CAN YOU HAVE ON A KETO DIET? \u27a4 The answer may surprise you! 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