The ketogenic or “keto” diet has become one of the most popular diet trends in recent years. This high-fat, low-carb diet aims to get the body into a state of ketosis, where it burns fat for fuel instead of carbs. With carb intake drastically reduced, many people wonder if sugar is allowed on keto. This article will examine what the keto diet entails, foods allowed and not allowed, and whether it can be considered a sugar-free diet.
What is the keto diet?
The ketogenic diet is a very low-carbohydrate, high-fat, moderate protein diet. It typically limits carbs to 50 grams or less per day, which is around 5-10% of total calories. This extremely low carb intake helps the body enter ketosis, a metabolic state where it switches from primarily burning carbs to burning fats for fuel. In ketosis, the liver breaks down fats into ketone bodies which become the main energy source for the body and brain. Some of the claimed benefits of keto include weight loss, improved mental focus and reduced hunger. However, it is a restrictive diet and may not be suitable for everyone.
Keto macronutrient ratios
To achieve ketosis, most keto diet plans recommend getting around:
- 70-80% of calories from fat
- 15-25% of calories from protein
- 5-10% of calories from net carbs (total carbs minus fiber)
Following these macronutrient ratios forces the body to use fat as its main fuel source instead of glucose from carbs.
Foods allowed on keto
Here are some of the foods generally allowed on a ketogenic diet:
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and seafood: Salmon, trout, tuna, shrimp, scallops, etc.
- Eggs
- Vegetables: Leafy greens, broccoli, cauliflower, zucchini, asparagus, etc.
- High fat dairy: Butter, heavy cream, hard cheese
- Nuts and seeds: Almonds, walnuts, flaxseed, etc.
- Avocado and oils: Olive oil, coconut oil, avocado oil, etc.
- Berries: In limited quantities
Foods to avoid on keto
Foods that are generally avoided or limited on keto include:
- Grains: Wheat, rice, pasta, cereal, etc.
- Starchy vegetables: Potatoes, sweet potatoes, peas, corn, etc.
- Legumes: Beans, lentils, chickpeas, etc.
- Fruit: Aside from small portions of berries
- Sugar and sweets: Table sugar, honey, agave, candy, ice cream, etc.
- Processed foods: Anything with added sugars or vegetable oils.
- Root vegetables: Carrots, parsnips, etc.
- High-carb sauces and condiments: Barbecue sauce, ketchup, etc.
As you can see, the keto diet eliminates many high-carb foods including grains, legumes, starchy vegetables, fruits and sugar. Instead, the focus is on meats, fish, eggs, low-carb veggies, high fat dairy and natural fats. With carbs extremely restricted, sugar intake is also naturally reduced.
Is keto sugar-free?
The ketogenic diet is not technically a sugar-free diet. However, it does eliminate added sugars along with most carbohydrate sources. On keto, dietary sugar mainly comes from low-carb fruits (berries) and small amounts in dairy. It excludes all other typical sugar sources like table sugar, honey, maple syrup, sugary drinks, candy, ice cream, cakes, etc. There are some exceptions when it comes to low-carb sweeteners.
Artificial sweeteners on keto
Most artificial sweeteners like aspartame, saccharin, sucralose and stevia are allowed on keto. These can be used to sweeten low-carb desserts, drinks and other foods. However, there is some debate around sweeteners affecting ketosis.
Small amounts of artificial sweeteners are unlikely to impact ketosis in most people. However, large amounts (more than 2-3 servings per day) could potentially stall weight loss or knock some people out of ketosis due to effects on gut bacteria and insulin response. Using small amounts of sweeteners is likely fine but ideally they should be limited as much as possible.
Natural sweeteners on keto
Some low-glycemic natural sweeteners like erythritol and monk fruit may also be used sparingly on keto. These tend to be a little better than artificial sweeteners but can still potentially stall weight loss if over-consumed.
Sweetener | Glycemic Index |
---|---|
Erythritol | 0 |
Monk fruit | 0 |
Stevia extract | 0 |
Xylitol | 13 |
Yacon syrup | 15 |
As shown in the table above, erythritol and monk fruit have the lowest glycemic impact, meaning they are less likely to disrupt ketosis or blood sugar control. Xylitol and yacon syrup may also be okay in small amounts for some people but can be risky for others.
Sugar alcohols on keto
Sugar alcohols like xylitol, sorbitol and maltitol are often used as sugar substitutes in “sugar-free” foods. They are technically carbohydrates but are not fully digested or absorbed so their glycemic impact is lower. However, some sugar alcohols can still significantly impact blood sugar and ketone levels. The table below compares the calories and glycemic impact of some common sugar alcohols:
Sugar Alcohol | Calories per Gram | Glycemic Index |
---|---|---|
Erythritol | 0.2 calories | 0 |
Xylitol | 2.4 calories | 13 |
Maltitol | 3 calories | 36 |
Sorbitol | 2.6 calories | 9 |
As you can see, sugar alcohols vary in their effects. Erythritol appears to be the best option, while maltitol is one of the worst due to its high glycemic impact. Xylitol and sorbitol fall somewhere in between. Overall, sugar alcohols should be limited as much as possible or avoided altogether on keto.
Potential for hidden sugars on keto
While the keto diet avoids obvious sources of sugar, hidden sugars can sometimes sneak into the diet. Here are some places hidden sugars can lurk:
- Processed meats: hot dogs, sausages, lunch meat, etc. May contain added sugar.
- Condiments: barbecue sauce, teriyaki sauce, ketchup, salad dressings, etc. Often contain sugar.
- “Keto snacks”: Many replacement keto bars, baked goods, ice creams, etc. Use sugar alcohols and sweeteners.
- Dairy products: Flavored yogurts and creamers often contain added sugars.
- Low-carb packaged foods: Some use maltitol syrup or other sugar alcohols as sweeteners.
Checking nutrition labels is important to watch out for sources of added sugars. When buying keto products, erythritol, monk fruit or stevia are better sweetener options than maltitol or other sugar alcohols.
Health effects of sugar substitutes
While sugar substitutes allow for sweetness without disrupting ketosis, some people still choose to avoid them. Reasons may include:
- Associations between artificial sweeteners and negative health effects in some studies. More research is still needed.
- Concerns about maintaining sweet cravings and habits.
- Some experience stalled weight loss or cravings from sweeteners.
- Preference for whole, unprocessed foods.
Ultimately, sugar substitute choice is personal. Some keto dieters use them regularly with no problems while others avoid them completely. Here are some general guidelines when it comes to sugar substitutes on keto:
- Try to satisfy sweet cravings first with low-carb berries.
- Limit overall sweetener intake, especially sugar alcohols.
- Erythritol, monk fruit and stevia are better options.
- Avoid maltitol and high intakes of xylitol or sorbitol.
- Consider removing all sweeteners if stalling weight loss.
Following these tips can help prevent common issues associated with sugar substitute use on keto.
Tips for reducing sugar cravings on keto
Cravings for sweets and sugar may be common in the first few weeks of the keto diet as your body adjusts. Here are some tips to help reduce sugar cravings when starting keto:
Stay on top of electrolytes
Getting enough sodium, potassium and magnesium helps minimize keto flu symptoms like fatigue, headaches and cravings. Try adding more salt to meals, eating potassium-rich foods like avocado and taking a magnesium supplement.
Drink enough water
Dehydration can also trigger cravings. Aim for at least 2 to 3 liters of water per day when starting out on keto.
Plan for fat adaptation
It can take 3 to 6 weeks for your body to fully adapt to burning fat instead of carbs. Accept that cravings may persist during this time but know they will improve.
Get enough protein
Protein helps control hunger and cravings. Try to reach the higher end of the recommended protein intake on keto which is around 0.8 to 1 gram per pound of lean body mass.
Increase healthy fats
Getting ample healthy fats from sources like avocado, olive oil, nuts, seeds and fatty fish helps stabilize blood sugar and keeps hunger and cravings away.
Avoid trigger foods
If certain keto-friendly foods trigger cravings, try removing them for a few weeks. Common triggers include nuts, dairy and low-carb treats.
Get enough sleep
Not getting quality sleep can increase hunger hormones and cravings. Try to get 7 to 9 hours of restful sleep per night.
Manage stress
High cortisol levels from stress can contribute to cravings. Try yoga, meditation, deep breathing or other relaxing activities.
Conclusion
The ketogenic diet eliminates sugar from the diet with the exception of small amounts from berries and dairy. While it is very low in sugar, keto is not a true sugar-free diet. Some sugar substitutes like artificial sweeteners, erythritol and stevia can be used, but should be limited as much as possible. Checking labels for hidden added sugars and being wary of sugar alcohols is important. For best success on keto, focus on reducing cravings, getting enough protein and fat, and allowing time for your body to adapt to burning fat instead of sugar.