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How Much Sugar Can You Have on Keto? Our Keto Experts Explain
Keto Diet

How Much Sugar Can You Have on Keto? Our Keto Experts Explain

HR_author_photo_Thalia
Written by Thalia Oosthuizen | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on October 12, 2022
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3 min

Keeping your sugar intake as low as possible is the best approach but we don’t live in an ideal world. Learn how much sugar you can have while on keto.

how much sugar can you have on keto

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Are you thinking about switching over to a keto diet? If so, you may be wondering about all of the foods you can and can’t have. If you’ve got a sweet tooth and sugar cravings, then it’s time to find out just how much sugar you can have on keto.

Our keto experts explain how much sugar you can have on a keto diet, the way sugar affects ketosis, and how you can get your sugar intake in a healthy manner.

How Much Sugar Can You Have on Keto?

In technical terms, if you were not to eat any other carbohydrates in the day, you could have up to 50 grams of sugar.

However, that’s not really how food or dieting works, so let’s take a more keto-friendly approach to the question.

You need to pay close attention to what kinds of food you’re eating when you ask yourself how many grams of sugar you can have in a day on keto.

The amount of fiber in any given food will somewhat counteract the number of carbs you eat. In this case, you would enjoy slightly more wiggle room on how many grams of sugar you can eat in a day.

Still, it’s best to avoid foods that are high in sugar, even if they have fiber that might otherwise counteract your carb count.

Can You Have Sugar on Keto?

Is sugar allowed on a keto diet? The answer is yes, but sparingly. Sugar is considered a carbohydrate, and it does count towards your daily 50 grams of carbs.

This goes for basically any type of sugar: refined sugar, brown sugar, and all types of sugar altogether. Too much sugar can also spike your blood sugar levels, which can cause all kinds of health issues in the future.

Does Sugar Affect Ketosis?

Because sugar is 100% carbohydrate, eating too much sugar can kick you straight out of ketosis. If you give in to the temptation to eat something very sugary, you’re essentially giving your body back its original fuel source of carbohydrates.

Our bodies like carbs. They’ll take carbs over any other energy source. So, when you eat too much sugar, it effectively tells your body that it no longer has to burn fat or make ketones for fuel anymore.

It might take several days to get your body back into the state of ketosis it was once in.

If you’re struggling to cut out added sugars and get yourself back on track with your low-carb diet, then you might benefit from the Keto Cycle app, which allows you to track your macros and sugar intake, as well as offers thousands of keto-friendly recipes.

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What Sugar Can You Have on Keto?

If you’re craving that sweet taste of sugar, fear not. There are plenty of sweeteners that have naturally occurring sugar to help with that desire for sugar consumption.

Monk fruit

Extract from the monk fruit has a 0 glycemic index, 0 grams of net carbs, and 0 calories per 100 grams. 

It’s one of the best artificial sweeteners for someone who is on a keto diet. However, many companies mix this extract with molasses, which can alter the carbs and calories, so keep an eye out.

Erythritol

Erythritol is a sugar alcohol, so it can sweeten your meals without actually being absorbed by the body. 

It’s about 70% of table sugar sweetness, and naturally occurring sugar. There are only 5 grams of carbs and 20 calories per 100 grams.

Stevia drops

Stevia is another one of the best sweeteners, especially for people who are on a keto diet. 

The sweetness is up to 150 times that of table sugar. Stevia also has a 0 glycemic index, 0 grams of net carbs, and 0 calories per 100 grams. It’s great for people looking to quit sugar.

Allulose

Allulose is a naturally-occurring sugar that is found in plants, usually in small amounts. It’s a relatively new type of artificial sweetener and is commercially produced from corn syrup or fructose. 

Allulose has a 0 glycemic index, 1.4 grams of net carbs, and 24 calories per 100 grams. It’s a great alternative for people who are looking to cut out excess sugar.

A Word From Nutritionist

Sticking to a ketogenic diet can be a little daunting, especially for newcomers. If you’re someone who loves sugary foods, then the idea of not being able to eat a lot of sugar might seem intimidating. But making the choice to go keto might be a blessing in disguise.

No matter how delicious sugar tastes, too much of it can wreak havoc on our bodies, and the health risks are numerous.

Too high sugar intake can cause weight gain, spikes in blood sugar, and even put you at higher risk of diabetes. Quitting sugar might just be the best thing you do for your health in the long run!

Less sugar is best. Thankfully, there are plenty of artificial sweeteners that can mimic the taste of table sugar and give you just the sugary taste you’re looking for.

Not to mention cutting out sugar will help you lose weight and allow your body to fall into a healthier rhythm when it comes to producing and using energy. No more sugar crashes!

Conclusion

A ketogenic diet offers a variety of health benefits, but only if you follow the rules and stick to the foods that will help you achieve ketosis. This means keeping your daily sugar intake to less than 50 grams.

A high-fat diet like keto can only work if you’re not filling your body with high-carb foods, such as foods filled with sugar.

There are plenty of calorie-free sweeteners that either mimic or supersede the taste of white table sugar while keeping your metabolic health up.

While it may take a while to get used to foods without traditional sugar, your body and your diet will thank you in the long run.

HR_author_photo_Thalia
Written by
Thalia has always wanted to be a writer, starting her first local newspaper at the age of 11. She also has enjoyed a passion for health and fitness since a young age, playing many sports through her schooling career, and still enjoys biking, running, and swimming today. She studied English Language at University for 3 years, developing a passion for spelling, grammar, and research. She now has over 10 years of experience writing, proofreading, and editing, and has paired this with her love for health and fitness by writing health content.
Medically reviewed by Rosmy Barrios, MD
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