Back to how much sugar on Keto? 3rd revision
Many came back asking for more information about the Keto diet and sugar as they read that 50 grams was ok unless you also eat carbs (carbohydrates).
First of all, the Ketogenic diet is to limit the intake of carbs so our body produces and uses ketones for energy.
Our body is a nature marvel that runs on glucose or ketones:
- Glucose or blood sugar is a transformation by the liver of soluble fibers and sugars.
- Ketones are also products of the liver from fat in ingested food or stored.
Too much glucose = the liver and muscle transform it in glycogen which is stored in the live rand muscles.
Too much fat = our cells store it as a reserve for tough days (starvation, etc.) and for normal use like support cell function to help protect our organs and to help keep our body warm.
Why go Keto? Is that new?
It is really new. Archeologist found out that what we call “cavemen” ate mostly meat and fish (available all year round), nuts and seeds in fall and winter, above the ground vegetables in late Spring and Summer and fruits in summer. No cereals, no bread, no sugar, no carbohydrate, no manufactured foods!
There is a diet based on this: the Paleo diet, which includes meats, fish, whole fruits, vegetables, nuts and seeds. or, foods that could be found by hunting and gathering. It’s only about 10,000 years ago that human developed farming and processing.
I read somewhere that pre-historical humans were vegetarians and no those women and men would have starved during winters. They ate meat including bugs and rodents.
Human were on a low-carb regimen and it’s only after 8,000 BC when bread was invented in Egypt that human consumed more and more carbs and processed foods like sugar syrups, beers and even cake. Mostly, human went out of ketosis and became addicted to sweet and started to make carbohydrates a staple based food.
Let’s go a little later in time than the Sumerians and reach 500BC when fasting (starvation thus conversion of body fat for energy) was used to treat epilepsy.
In 1920, a Minnesota Doctor realized that cutting carbs intake would mimic the metabolism of fasting without the harsh effect of hunger. The Ketogenic diet was born as a treatment for epilepsy. It was widely used for 20 years until the arrival of anti-epileptic drug treatments.
Doctors realized the long list of benefits of going on a Keto diet – read more on my blog.
How much sugar can you have on Keto?
There is not one answer to “How much sugar on Keto”. Everyone’s body and metabolism are different.
However, as a general guideline, it is recommended to keep your sugar intake on Keto to a minimum.
This means avoiding processed foods high in white sugar, including candy, cakes, cookies, sodas, and other sweetened beverages. It’s also important to watch your carbohydrate intake, as sugar can often be hidden in foods like bread, pasta, and grains.
If you have sugar cravings (like I often do), there are plenty of friendly options available. For example, you can enjoy a piece of dark chocolate, some berries, or a small piece of fruit.
Alternatively, you can make a keto-friendly dessert like a keto brownie or keto ice cream. There are also many keto-friendly sweeteners available, such as monk fruit sweetener and erythritol. These sweeteners have a very minimal impact on blood sugar levels and will not kick you out of ketosis.
But remember sugar and low-carb diet are not working well together!
If you’re following a ketogenic diet, you know probably that sugar is a big no-no. But what happens if you accidentally eat a little sugar? Will you ruin your progress and have to start over?
In short: no
Sugar is not the enemy on a keto diet. In fact, it’s perfectly fine to have a little bit of sugar as long as you’re still keeping your carbs below 20 and/or 50 grams per day. In weight loss mode, we started at 20g maximum, in daily routine we are at 50g maximum.
However, it’s important to be aware of how sugar can affect your ketosis. If you’re not careful, eating too much sugar can knock you out of ketosis and make it harder to lose weight.
Here are a few tips for incorporating sugar into your keto diet:
- In weight loss mode, keep your carbs below 20 grams per day
- Be aware of how sugar affects your ketosis
- Monitor your blood sugar and ketones levels if possible
- Enjoy a small treat once in a while
- Stick to natural sugars like fruits and honey with limitations
- Avoid processed sugars and sweeteners
Let me answer readers’ questions:
How much does 50g of sugar look like?
If you’re looking to sweeten up your day, you might be wondering how much sugar is in a 50g serving. Many people might be surprised to learn that, in the grand scheme of things, that’s not all that much sugar. In fact, it’s only about the equivalent of three tablespoons. That’s why sugar is often referred to as “empty calories” – it doesn’t really add anything nutritionally to your diet, but it can definitely add a lot of sweetness.
So, how does 50g of sugar look like? Well, it depends on what type of sugar you’re using. Granulated sugar is typically sold in a 500g bag, which would contain about 100 tablespoons of sugar. Brown sugar is typically sold in a 250g bag, which would contain about 50 tablespoons of sugar.
Of course, these are just approximate measurements. It really depends on the brand and the type of sugar you’re using. But, in general, 50g of sugar is about the equivalent of three tablespoons.
Like many keto dieters, at home, we really try to avoid sugar and get our carbs by eating fruits, not ice cream nor fruit juice unless it’s ketogenic diet friendly!
Is Honey ok on Keto?
There are a lot of misconceptions about what is and isn’t okay on the keto diet. Some people think that you can’t have any sugar at all, while others believe that honey is a perfectly acceptable sweetener. So, is honey okay on keto?
Technically, honey is a sugar, and all sugars are not keto-friendly. However, honey is also a natural product, and it contains a lot of beneficial nutrients that other artificial sweeteners don’t have. For this reason, many people like me believe that honey is “okay” on keto as long as you consume it in moderation.
If you’re new to the keto diet, it’s best to start out by avoiding all sugars, including honey. Once you’ve been on the diet for a while and you’ve gotten used to the new way of eating, you can start to experiment with adding a small amount of honey to your meals. Just be careful not to go overboard, as too much honey can easily knock you out of ketosis, so use Stevia or other artificial sweetener instead like the ones below.
It goes the same with maple syrup, and molasses!
Why is Erythritol OK on keto?
If you’re following a ketogenic diet or a low carb diet, you’ll want to be sure to include a healthy source of carbohydrate in your daily meals. But not all carbs are created equal! Some, like erythritol, are keto-friendly. Here’s why erythritol is a good choice for those on a keto diet:
Erythritol is a sugar alcohol that is naturally found in some fruits and vegetables. It’s considered keto-friendly because it has a very low glycemic index (GI) and doesn’t cause blood sugar spikes like other sweeteners such as sugar and honey.
Erythritol is also a zero-calorie sweetener, so it won’t contribute to weight gain. In fact, it may even help you lose weight because it has been shown to increase satiety and reduce calorie intake.
Erythritol is also gentle on the stomach and doesn’t cause stomach upset or bloating like other sugar alcohols.
So if you’re looking for a healthy, keto-friendly sweetener, erythritol is a good choice!
Which is better Xylitol or Erythritol?
There is no definitive answer to this question, as both xylitol and erythritol have their own unique benefits and drawbacks.
Xylitol is a sugar alcohol that is derived from the bark of certain hardwood trees. It is about as sweet as sugar, but it has a lower glycemic index and does not promote tooth decay. Xylitol also has some anti-inflammatory properties.
However, it can cause digestive issues like gas and diarrhea in some people.
Erythritol is a sugar alcohol that is derived from corn. It is about 70% as sweet as sugar and does not promote tooth decay. It does not have any anti-inflammatory properties, but it is less likely to cause digestive issues than xylitol.
To finish Answering How much sugar on keto?
Sugar can be hidden in keto-friendly foods like fruits and vegetables. For this reason, it’s important to be mindful of your total carb intake when following a keto diet. While there is no specific number of grams of sugar you can have on keto, it’s generally recommended to keep your intake under 20 grams per day while on weight loss mode. This will help you stay in ketosis and see results from your keto diet.
If you’re having trouble limiting your sugar intake, try tracking your food in a tracking app like MyFitnessPal. This will help you stay aware of the foods you’re eating and how much sugar is in them. You can also try swapping out high-sugar foods for keto-friendly alternatives like low-carb fruits and vegetables. When you make small changes like this, you’ll be able to stick to your keto diet while still enjoying your favorite foods.
There are many low carb recipes with zero or very low net carbs, it became quite easy to keep the ketone running and have a healthy glucose levels.
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