{"id":56725,"date":"2023-11-07T20:23:10","date_gmt":"2023-11-07T20:23:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56725"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"keto-and-sugar","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/keto-and-sugar\/","title":{"rendered":"Keto and Sugar: Can You Have Them Both?"},"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\/keto-and-sugar\/#Can_You_Have_Sugar_on_a_Keto_Diet\" >Can You Have Sugar on a Keto Diet?<\/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\/keto-and-sugar\/#Standard_ketogenic_diet_SKD\" >Standard ketogenic diet (SKD)<\/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\/keto-and-sugar\/#Low-carb_high-fat_LCHF\" >Low-carb, high-fat (LCHF)<\/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\/keto-and-sugar\/#Cyclical_ketogenic_diet_CKD\" >Cyclical ketogenic diet (CKD)<\/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\/keto-and-sugar\/#Targeted_ketogenic_diet_TKD\" >Targeted ketogenic diet (TKD)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#High-Protein_Ketogenic_Diet_HPKD\" >High-Protein Ketogenic Diet (HPKD)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#Restricted_Ketogenic_Diet_RKD\" >Restricted Ketogenic Diet (RKD)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#Well-Formulated_Ketogenic_Diet_WFKD\" >Well-Formulated Ketogenic Diet (WFKD)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#MCT_Ketogenic_Diet_MKD\" >MCT Ketogenic Diet (MKD)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#How_Much_Sugar_Will_Ruin_Ketosis\" >How Much Sugar Will Ruin Ketosis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#What_Sugars_Are_Bad_on_Keto\" >What Sugars Are Bad on Keto?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#Added_Sugars\" >Added Sugars<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#Naturally_Occurring_Sugars\" >Naturally Occurring Sugars<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Sugar isn&#8217;t only the sweet-tasting stuff that you sprinkle on your morning coffee or use when baking a cake; it also refers to a broad range of carbohydrates, from the simple sugars that are found in fruits to the complex carbs in whole grains.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, while navigating the keto diet, it may be confusing to know how to deal with sugar. This low-carb, high-fat diet strictly limits carbs, including those from sugar. The idea behind it is to force your body into a state of ketosis where it burns fat for energy instead of carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Does that mean you should completely cut sugar out of your diet while following a keto plan? Can you consume the healthier types of sugars, such as those found in fruit? Can you have added sugar, like that you need to sweeten your coffee? And if so, how much and what kind?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what you need to know about balancing sugar consumption while following a ketogenic lifestyle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Have_Sugar_on_a_Keto_Diet\"><\/span><b>Can You Have Sugar on a Keto Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can consume sugar on a keto diet on one condition: you must stay within your daily carb limit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your daily carb limit is tied to which type of keto diet you&#8217;re following, and you usually have the following macros percentages (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/keto\/types-of-ketogenic-diet.html\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standard_ketogenic_diet_SKD\"><\/span><b>Standard ketogenic diet (SKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an incredibly low-carb, moderate-protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The maximum carb intake for this type of keto diet is usually around 50 grams per day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-carb_high-fat_LCHF\"><\/span><b>Low-carb, high-fat (LCHF)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This diet is similar to the SKD, but allows for slightly more carbs. With this type of keto diet, you can consume up to 50-100 grams of carbs per day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cyclical_ketogenic_diet_CKD\"><\/span><b>Cyclical ketogenic diet (CKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This diet involves periods of high-carb refeeds, usually one or two days a week, to help replenish glycogen stores in the body. For the rest of the time, you follow a standard keto diet plan. On CKD, your daily carb limit can go up to 150 grams on high-carb days.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targeted_ketogenic_diet_TKD\"><\/span><b>Targeted ketogenic diet (TKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This diet allows for small amounts of carbs before and after workouts. The total daily carb limit generally ranges from 20-50 grams, depending on individual needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Protein_Ketogenic_Diet_HPKD\"><\/span><b>High-Protein Ketogenic Diet (HPKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is similar to the standard ketogenic diet, but includes more protein. The ratio is often around 60% fat, 35% protein, and only 5% carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6251269\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s suitable for people who want to emphasize their protein intake while remaining in ketosis. The daily carb limit is 50 grams or less.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Restricted_Ketogenic_Diet_RKD\"><\/span><b>Restricted Ketogenic Diet (RKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a specialized version of the diet that is primarily used by athletes and bodybuilders. RKD restricts both carbohydrates and calories to accelerate weight loss and fat burning while preserving muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The carb and calorie limits are personalized based on individual goals and activity levels.<\/span><\/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=keto_and_sugar\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-5-1636x920.jpg\" alt=\"keto and sugar\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Well-Formulated_Ketogenic_Diet_WFKD\"><\/span><b>Well-Formulated Ketogenic Diet (WFKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This diet highlights the importance of getting the right kinds of fats, proteins, and carbs, rather than simply focusing on amounts. It emphasizes nutrient density and hydration, typically consisting of 70-75% fat, 15-20% protein, and 5-10% carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The daily carb limit stays at 50 grams or less, with some carb sources being totally off-limits.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"MCT_Ketogenic_Diet_MKD\"><\/span><b>MCT Ketogenic Diet (MKD)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This approach is a variation of the standard ketogenic diet and uses fats from medium-chain triglycerides (MCTs) such as coconut oil or pure MCT oil.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This diet allows for a higher protein and carb intake, typically 55-60% of calories from fat (with half coming from MCTs), 30-35% from protein, and up to 15% from carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, the daily carb limit varies depending on the type of keto diet you follow. This means that while sugar may be allowed on some versions of the keto diet, you must remain within your daily carb limit in order to maintain ketosis and reap the potential benefits of this lifestyle.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Sugar_Will_Ruin_Ketosis\"><\/span><b>How Much Sugar Will Ruin Ketosis?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The way ketosis works makes it difficult to provide an accurate estimate of the volume of sugar that will kick you out of ketosis. It varies from person to person and is dependent on factors such as exercise, metabolic health, insulin sensitivity, and muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most accurate way of determining your carb limit is by testing your ketone levels using a blood, breath, or urine test.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, the more sugar you consume, the more difficult it will be for your body to remain in ketosis. This is because sugar triggers an insulin response that causes your body to switch from fat-burning to glucose-burning (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493179\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, research gives some insight on how much sugar is needed to disrupt ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutritional ketosis, the state where your body is primarily burning fat for energy instead of carbs, typically requires the consumption of less than 50 grams of carbs per day. For most people, this means limiting sugar intake to approximately 20-25 grams per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some people may be able to consume slightly more sugar and still remain in ketosis. This is because factors such as physical activity, genetics, and metabolic health can affect how efficiently your body uses carbs. It&#8217;s best to experiment and find the balance that works for your individual needs.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><i>Types of Sugar: Exploring the Sweet, the Substitutes, and the Hidden<\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Sugars_Are_Bad_on_Keto\"><\/span><b>What Sugars Are Bad on Keto?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Any sugar that puts you over your daily carb limit is not ideal on the keto diet. This includes added sugars that are found in processed foods, in addition to those that are found in fruits and some vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, 1 gram of sugar on keto, from any source, is still 1 gram of sugar, and if you surpass your daily limit, this can kick you out of ketosis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, we must look at &#8220;bad sugars&#8221; from a health perspective, rather than simply focusing on their carb content.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to classify sugars, but one of the most common differences is between added sugars and naturally occurring sugars.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Added_Sugars\"><\/span><b>Added Sugars<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Added sugars are any sweeteners that are not naturally present in a food or beverage and are added during processing or preparation. These include white sugar, brown sugar, maple syrup, honey, agave nectar, and many others (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/4\/2866\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are found in a variety of products such as soft drinks, candy, pastries, and sauces. They are sometimes referred to as &#8220;hidden&#8221; sugars due to the fact that they are often added to foods and drinks without us even realizing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you are wondering whether you can <a href=\"https:\/\/betterme.world\/articles\/can-you-eat-honey-on-keto\/\">eat honey on keto<\/a>, the answer is yes, but only in very small amounts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some names that actually mean &#8220;sugar&#8221; on an ingredient list include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fructose corn syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Malt syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dextrose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fructose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sucrose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cane juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evaporated cane juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn sweetener<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crystalline fructose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit juice concentrate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Molasses<\/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=keto_and_sugar\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/3-6-1636x920.jpg\" alt=\"keto and sugar\" \/>\u00a0<\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sorghum syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turbinado sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barley malt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Caramel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltodextrin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Invert sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tapioca syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sugar beet syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscovado sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn syrup solids<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Golden syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Treacle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Date sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Panela<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Consuming too much added sugar has been linked to an increased risk of several health issues such as obesity, heart disease, and type 2 diabetes (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/8\/11\/697\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s also evidence that excessive added sugars may affect gut microbiome, increase inflammation and oxidative stress in the body, and contribute to insulin resistance (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fimmu.2022.988481\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are asking &#8220;can I really not add sugar to my tea during keto?&#8221; there are artificial sweeteners that have little to no impact on blood sugar, and they can be used in moderation while still maintaining ketosis. These include stevia, erythritol, monk fruit extract, xylitol, and sucralose.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is also some controversy regarding the inclusion of artificial sweeteners in the keto diet. While they technically contain zero carbs, some research has suggested that they may still elicit a metabolic response, which some fear will affect weight loss (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2020.598340\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As with every aspect of the keto diet, it&#8217;s best to listen to your body and experiment with what works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We demonstrate how to use these sweeteners in our <a href=\"https:\/\/betterme.world\/articles\/keto-cinnamon-roll-recipe\/\">keto cinnamon roll recipes<\/a> article.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Naturally_Occurring_Sugars\"><\/span><b>Naturally Occurring Sugars<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Naturally occurring sugars are found naturally in foods such as fruits (fructose), starchy vegetables (glucose), and dairy products (lactose). These types of sugars are not considered &#8220;bad&#8221; health-wise, as they are often accompanied by other beneficial nutrients and fiber that help slow down their absorption (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/are-certain-types-of-sugars-healthier-than-others-2019052916699\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keto fruits, such as berries, are a good example of how sugar can be consumed in moderation on the keto diet. However, you still need to count the carbs from these sources as part of your daily limit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you are on a strict keto diet, it&#8217;s advisable to limit or completely avoid added sugars while also keeping a close eye on your overall sugar intake (including naturally occurring sugars). This will help you stay in ketosis and maintain a healthy balance of nutrients in your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have a sweet tooth, our piece on <a href=\"https:\/\/betterme.world\/articles\/keto-snacks\/\">keto snacks<\/a> has several options you may find helpful for satisfying cravings.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/banana-bread-recipe-no-sugar\/\"><i>Banana Bread Recipe (No Sugar): 6 Tasty Options, Including a Vegan Recipe<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some forms of sugar may be allowed on the keto diet, but it&#8217;s important to always keep track of your daily carb limit and choose your sources wisely. Prioritizing nutrient-dense <a href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\">whole foods<\/a> and avoiding added sugars can help you reap the many benefits of this low-carb, high-fat diet.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sugar isn&#8217;t only the sweet-tasting stuff that you sprinkle on your morning coffee or use when baking a cake; it also refers to a broad range of carbohydrates, from the simple sugars that are found in fruits to the complex carbs in whole grains. Therefore, while navigating the keto diet, it may be confusing to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":56733,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[71],"tags":[],"coauthors":[125,87],"class_list":["post-56725","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 v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto and Sugar: Can You Have Them Both? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 KETO AND SUGAR \u27a4: can you have any sugar on keto? Learn about the different types of sugars, the effects they have on health and ketosis, and how to choose sweeteners on a ketogenic diet.\" \/>\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\/keto-and-sugar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto and Sugar: Can You Have Them Both?\" \/>\n<meta property=\"og:description\" content=\"\u2605 KETO AND SUGAR \u27a4: can you have any sugar on keto? Learn about the different types of sugars, the effects they have on health and ketosis, and how to choose sweeteners on a ketogenic diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/keto-and-sugar\/\" \/>\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:author\" content=\"#\" \/>\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\/2023\/11\/shutterstock_1876347403-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1690\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\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=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Keto and Sugar: Can You Have Them Both?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/\"},\"wordCount\":1704,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1876347403-scaled.jpg\",\"articleSection\":[\"Keto\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Sugar isn't only the sweet-tasting stuff that you sprinkle on your morning coffee or use when baking a cake; it also refers to a broad range of carbohydrates, from the simple sugars that are found in fruits to the complex carbs in whole grains.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Therefore, while navigating the keto diet, it may be confusing to know how to deal with sugar. This low-carb, high-fat diet strictly limits carbs, including those from sugar. The idea behind it is to force your body into a state of ketosis where it burns fat for energy instead of carbohydrates (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Does that mean you should completely cut sugar out of your diet while following a keto plan? Can you consume the healthier types of sugars, such as those found in fruit? Can you have added sugar, like that you need to sweeten your coffee? And if so, how much and what kind?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's what you need to know about balancing sugar consumption while following a ketogenic lifestyle.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Have Sugar on a Keto Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can consume sugar on a keto diet on one condition: you must stay within your daily carb limit.<\/span>\\r\\n\\r\\n< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/\",\"url\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/\",\"name\":\"Keto and Sugar: Can You Have Them Both? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-and-sugar\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1876347403-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 KETO AND SUGAR \u27a4: can you have any sugar on keto? 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Learn about the different types of sugars, the effects they have on health and ketosis, and how to choose sweeteners on a ketogenic diet.","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\/keto-and-sugar\/","og_locale":"en_US","og_type":"article","og_title":"Keto and Sugar: Can You Have Them Both?","og_description":"\u2605 KETO AND SUGAR \u27a4: can you have any sugar on keto? Learn about the different types of sugars, the effects they have on health and ketosis, and how to choose sweeteners on a ketogenic diet.","og_url":"https:\/\/betterme.world\/articles\/keto-and-sugar\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1690,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1876347403-scaled.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Keto and Sugar: Can You Have Them Both?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/"},"wordCount":1704,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1876347403-scaled.jpg","articleSection":["Keto"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Sugar isn't only the sweet-tasting stuff that you sprinkle on your morning coffee or use when baking a cake; it also refers to a broad range of carbohydrates, from the simple sugars that are found in fruits to the complex carbs in whole grains.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=keto_and_sugar\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore, while navigating the keto diet, it may be confusing to know how to deal with sugar. This low-carb, high-fat diet strictly limits carbs, including those from sugar. The idea behind it is to force your body into a state of ketosis where it burns fat for energy instead of carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Does that mean you should completely cut sugar out of your diet while following a keto plan? Can you consume the healthier types of sugars, such as those found in fruit? Can you have added sugar, like that you need to sweeten your coffee? And if so, how much and what kind?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's what you need to know about balancing sugar consumption while following a ketogenic lifestyle.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Have Sugar on a Keto Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You can consume sugar on a keto diet on one condition: you must stay within your daily carb limit.<\/span>\r\n\r\n< ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/","url":"https:\/\/betterme.world\/articles\/keto-and-sugar\/","name":"Keto and Sugar: Can You Have Them Both? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/keto-and-sugar\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_1876347403-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 KETO AND SUGAR \u27a4: can you have any sugar on keto? 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