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Brown Sugar
Keto Food List
Brown Sugar
Sweeteners
Not Keto Friendly
Is brown sugar keto
Per 100g
net carbs
Net carbs
98.1g
total carbs
Total carbs
98.1g
fats
Fats
-
protein
Protein
0.12g
calories
Calories
380
glycemic index
Glycemic Index
40
fiber
Fiber
-
sugars
Sugars
97g
Is brown sugar keto

Is Brown Sugar Keto-Friendly?

Brown sugar is not keto-friendly as it is too high in net carbs. It also contains non-keto ingredients such as sugar which will kick you out of ketosis.

Not Keto

  • It is best to avoid brown sugar on keto as it is too high in net carbs. A high-carb diet inhibits you from reaching ketosis.
  • Brown sugar is also low in fats, making it unsuitable for a keto diet. 
  • It contains sucrose, which is a high glycemic sweetener that will kick you out of ketosis.

Too High in Carbs

  • Brown sugar is too high in net carbs as it contains 98.1g of net carbs per 100g serving. 
  • Such a high amount of carbs will kick you out of ketosis, even in small servings.
  • It is best to limit your daily carb intake between 20–30g to maintain ketosis. You can instead opt for other sweeteners such as stevia, monk fruit, and erythritol that are low in carbs.

Low in Fats

  • Ideally, a keto diet is low in carbs and high in fats. Brown sugar, however, is low in fats, making it unsuitable for a keto diet.
  • It is best to incorporate foods rich in healthy fats into your diet, such as avocado, salmon, and mackerel.

Unhealthy

  • Brown sugar is a high glycemic sweetener, and it can lead to spikes in blood sugar levels. Excessive consumption of sugar also leads to dental problems.
  • Consumption of brown sugar has some short-term side effects such as hyperactivity, inflammation, increased heart rate, and increased blood pressure.
  • It also has long-term side effects, such as an increased risk of cancer, hypertension, inflammation, and weight gain.
  • It also leads to a risk of fatty liver disease and a stroke. It is best to get the ingredients of your foods from healthy sources.
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