The ketogenic (keto) diet has become incredibly popular in recent years for its ability to boost fat burning, reduce appetite, and improve brain health. This high-fat, low-carb way of eating puts your body into a metabolic state called ketosis, where your body switches from primarily burning carbs to burning fats and ketones for fuel.
On keto, you need to restrict your carbohydrate intake to about 5-10% of calories, which equates to 20-50 grams of carbs per day from high-fiber vegetables and berries primarily. This extreme carb restriction causes ketone levels to rise in your bloodstream as your body adapts to using fat and ketones rather than glucose for energy.
Naturally, sugar is very restricted on keto since most sugar foods like candy, baked goods, and fruit are high in carbs. But what happens if you indulge in a sweet treat from time to time? Can a little bit of sugar completely kick you out of ketosis or negatively impact your progress in other ways?
Does sugar kick you out of ketosis?
Whether or not sugar kicks you out of ketosis depends primarily on how much and what types you consume. On keto, your carb limit to stay in ketosis is generally around 20-50 grams per day.
Table 1: Carb content of common sugar foods
| Food | Net carbs per serving |
|---|---|
| 1 tablespoon sugar | 12 grams |
| 1 tablespoon honey | 17 grams |
| 1 small apple | 14 grams |
| 1 cup blueberries | 21 grams |
| 2 tablespoons maple syrup | 24 grams |
| 1 ounce chocolate bar | 15 grams |
Looking at the carb counts for different sugar foods in Table 1, it’s clear that even a small serving could potentially max out your daily limit. Consuming a full-size candy bar, a few cookies, or large serving of ice cream in one sitting could easily kick you out of ketosis temporarily by spiking your carb intake.
However, there is some room for error. Many keto dieters find they can still remain in ketosis with carb intakes up to 50 grams daily. This gives you a little more leeway for a small sugary treat. Some people also stay in ketosis at slightly higher carb intakes around 60-100 grams especially if they are very active.
So while sugar can certainly jeopardize your ketosis, moderate amounts from time to time may not completely kick you out. A large binge could easily exceed carb limits though and should be avoided. Getting right back on track with under 50 grams daily normally gets you back into ketosis within a day or two.
Impact on ketone levels
When you do indulge in sugar on occasion, you can expect it to lower your ketone levels for several hours up to a full day depending on how many carbs you consumed.
Ketones are produced in the liver from fat breakdown and serve as an alternative fuel source when glucose is not readily available. Your body ramps up ketone production dramatically during keto adaptation as you restrict carbs.
When carb intake is increased from sugar consumption, your body has ample glucose for energy again, so ketone production slows down temporarily. However, as the sugar is used up, ketone levels rise back up within a day or so of restricting carbs again.
Studies have shown acute increases in carbs up to around 100-150 grams per day for several days only cause modest and temporary reductions in ketone levels before they rebound. However, chronic excessive carb intake can gradually lower ketones long-term as your body becomes more reliant on glucose again for fuel rather than fat or ketones.
Effects on weight loss
One of the main reasons people follow a ketogenic diet is to lose excess body fat. Can eating sugar slow down or stall your keto weight loss results?
Occasional sugar intake should not majorly impact your weight loss. However, chronic overconsumption can reduce lipolysis (fat breakdown) and slow down fat burning since your body has ample glucose to use for energy.
Some research indicates keto dieters tend to lose slightly more weight when keeping carb intake very low, under 50 grams daily. Those who go over 50 grams tend to lose at a slower rate. So for maximum fat burning, it’s wise to avoid sugar and excessive carbs.
That said, an occasional sweet treat will not immediately result in weight gain on the scale. One study found people following a keto diet for 12 weeks did not experience any weight regain after a high carb “cheat day.” Weight fluctuations are mostly just due to changes in water balance rather than actual fat loss.
To summarize, a single sugar binge won’t reverse your weight loss progress. But regularly going overboard on sugar and carbs can slow down fat burning in the long run. Avoiding sugar as much as possible maximizes keto weight loss.
Effects on energy and focus
One of the big advantages of keto is the stable energy and mental clarity it provides from relying on fats and ketones versus quick-burning carbs for fuel. What happens to energy levels and focus if sugar is reintroduced?
You can expect some fluctuations in energy after eating sugar on keto. Initially you may feel a quick spike in blood sugar which gives you a burst of energy. However, this is followed a few hours later by a blood sugar and energy “crash” as the sugar is metabolized.
In comparison, stable energy and focus is a hallmark of being keto-adapted. So tossing lots of sugar into the mix can disrupt this benefit. You may find yourself feeling fatigued or unfocused after the sugar rush wears off.
Over time, regularly derailing ketosis with lots of carbs can cause energy levels and mental clarity to decline overall. Once adapted, your body is very efficient at using ketones for fuel. Going back to relying on quick-burning carbs makes it harder to sustain consistent energy.
Impact on cravings
Cravings for sweets and other high carb foods typically improve dramatically within 1-2 weeks of starting keto as blood sugar and hunger regulating hormones improve.
However, consuming sugar can easily awaken dormant carb cravings again. Studies show carb cravings decrease proportionally as carbs are lowered in the diet. Even small amounts of sugar can stimulate appetite for more sweets or starch.
This makes physiological sense considering the purpose of cravings is to motivate you to seek out more of that food. Eating sugary foods signals to the brain that quick-digesting carbs are available and ramps up cravings for similar foods.
To keep cravings under control, most keto experts advise avoiding sweets and added sugars. This helps retrain your palate and food preferences while reducing appetite stimulation.
Best sweeteners on keto
What if you just need a little sweet taste to satisfy a craving or sweeten up low carb desserts? Are non-nutritive sweeteners okay on keto?
Here are the best sugar-free keto sweetener options:
Stevia – This natural sweetener comes from the stevia leaf. It contains no carbs or calories and does not impact blood sugar or ketosis.
Erythritol – Derived from corn, erythritol provides about 70% the sweetness of sugar, with 95% less calories and no effect on carbs or ketosis.
Monk fruit – Also natural, this zero-calorie, zero-carb sweetener is extracted from monk fruit. It has no impact on blood sugar.
Sucralose – Sucralose (Splenda) is an artificial sweetener made from sugar but contains no calories or carbs.
These are considered the most keto-friendly sweeteners. Always check labels, as some sugar-free products contain maltodextrin or dextrose which are not keto compliant.
Is dark chocolate keto-approved?
Since plain dark chocolate contains very little sugar, it can be included on keto in moderation. Make sure to get at least 70% cocoa content or higher. The higher the cocoa, the lower the carbs.
A 1 ounce serving of 85% dark chocolate has around 10 grams net carbs. So while not exactly “low carb,” this fits into even a strict 50 grams per day limit as an occasional treat. Just be mindful of portions.
Alcohol on keto
Hard liquors like vodka, tequila, and whiskey are free of carbs and okay for keto diets. Wine and light beers are low enough to work for most keto dieters as well.
However, sugary mixers like juice or soda should be avoided with liquor. And moderation is key – excessive alcohol can stall weight loss.
Here are the carb counts for popular alcohol choices:
Vodka, tequila, whiskey, rum, gin – 0g carbs
Dry wines – 2-4g per glass
Light beer – 5-10g per can
Sweet wines – 9-30g per glass
So while you don’t have to avoid alcohol entirely, beware of sugary mixers and limit intake. Spirits like whiskey and soda water or dry wines make the best keto-friendly options.
Is fruit keto friendly?
Most fruits are too high in natural sugars to include regularly on keto. However, certain lower carb fruits can be enjoyed occasionally in small portions.
The best fruits for keto diets include:
– Berries: Raspberries, blackberries, strawberries, blueberries in small amounts
– Citrus: Lemon, lime, grapefruit segments
– Tomato, avocado, olives
– Stone fruits: Peaches, plums, nectarines in small servings
Fruits to avoid on keto include:
– Bananas
– Apples
– Grapes
– Mangos
– Cherries
– Pears
– Pineapple
– Dates and figs
Focus on the lowest sugar fruits and control portions to keep carbs low. A half cup serving or less is recommended per day. Avoid going overboard on higher sugar fruits which can quickly surpass carb limits.
Keto sweeteners to avoid
While artificial sweeteners like stevia and sucralose are generally considered safe for keto, there are some sweeteners that should be limited or avoided:
– Sugar alcohols: Xylitol, sorbitol, and maltitol are sugar alcohols often used in “sugar-free” foods. They can cause digestive issues in large amounts.
– Aspartame: This artificial sweetener is found in products like diet soda. It may cause cravings and glucose intolerance for some people.
– Agave nectar: Although sometimes marketed as a “health food,” agave is very high in fructose and should be avoided on keto.
– Brown rice syrup: Despite the healthy sounding name, this sweetener spikes blood sugar and can stall ketosis.
– Maple syrup and honey: While less processed than table sugar, these natural sweeteners are still high in carbs.
Your best bet is to use stevia, erythritol, monk fruit or small amounts of sucralose if you need to sweeten anything on keto. Always read ingredients on packaged foods using sugar substitutes.
Keto-friendly dessert options
If you’ve got a sweet tooth, there are plenty of delicious keto dessert options that won’t knock you out of ketosis:
– Dark chocolate (85% cacao or higher)
– Chia pudding made with non-dairy milk and sweetened with stevia
– Mousse made with avocado, cocoa powder, and stevia
– Frozen Greek yogurt bites made with plain Greek yogurt and berries
– Smoothies with approved keto fruits and milk or nut milk
– Cookies or fat bombs sweetened with erythritol instead of sugar
– Pie made with almond flour crust and sugar-free pudding or mousse filling
Get creative with recipes using keto sweeteners and low carb ingredients. When cravings hit, stick to modest portions of modified sweets within carb limits.
Conclusion
What happens if you eat sugar on keto ultimately comes down to how much and how often. An occasional small treat will likely only minimally and temporarily disrupt ketosis. But frequent sugar binges can kick you out of ketosis, reduce fat burning, and cause cravings and energy crashes.
To maximize the benefits of keto, it’s best to avoid sugar and limit carb intake to around 20-50 grams per day. Be mindful of portions and choose the lowest sugar and carb options. Keto-friendly desserts made with stevia, erythritol or other compliant sweeteners can satisfy cravings when needed.
While not advised, a small amount of sugar from time to time will not completely sabotage your keto diet. Just be cautious of large quantities that can easily surpass carb limits. Get right back on track with low carb eating and ketosis will restore within a day or two. Consistency is key for the best results.
