Keto has become very popular over the last couple of years. Many people are now switching from carbs to fat. The question is: How much sugar can you eat on Keto?
If you want to follow a Ketogenic Diet, then you should limit your carb intake to 20 grams per day or less. This means no grains, sugars, nuts, seeds, fruits, milk, yogurt, eggs, shellfish, cheese, butter, cream, alcohol, caffeine, and artificial sweeteners. You can consume unlimited amounts of protein, fats, and veggies, but only a limited amount of carbohydrates.
How Much Sugar Can You Have on Keto?
As a general rule of thumb, it’s best to keep your added sugar consumption to a minimum. Ideally, this number would be zero, but as long as your carbs are staying within your daily limits, you should be ok.
If you do want to add some sweetness to your diet, though, there are plenty of ways to enjoy it without adding too much extra sugar.
Alternatives To Sugar On Keto
If you’re counting carbs, cutting out sugar might seem like a no-brainer. But what about the sweet stuff you love? You’ll still want some sweetness in your life—and it doesn’t have to come from refined sugars. Instead, try substituting sugar with one of these healthy options.
Monk Fruit Sweetener
The monk fruit is a tropical fruit native to India that contains over 60 different types of antioxidants. And because it’s naturally low in calories, it won’t spike your blood glucose levels as regular sugar does. While it’s usually used as a spice, it’s also great sprinkled onto yogurt or ice cream.
The world of food is changing rapidly. Sugar is being replaced by healthier alternatives like monk fruit. In fact, some are calling this new superfood the “next big thing.” And it might just be.
Monk fruit looks similar to lycée nuts, except it’s greenish-yellow in color. It grows in clusters on trees and produces small brown seeds that look like almonds. The fruit contains high levels of antioxidants, vitamins, minerals, fiber, protein, and essential fatty acids.
In addition to being healthy, monk fruit is delicious. It has a rich flavor that makes it perfect for baking, cooking, and creating desserts.
This sugar alcohol is derived from cornstarch and tastes just like white sugar without the added calories. It dissolves easily into beverages and foods and helps keep your energy steady throughout the day.
Erythritol actually is a natural, unprocessed food ingredient that typically is used to make things like chewing gum, baked goods, ice cream, candy, toothpaste, and yogurt.
It is naturally occurring in fruits, vegetables, grains, nuts, seeds, and honey. It does not contain calories, carbs, fat, cholesterol, sodium, or protein.
The FDA considers erythritol safe for use as a general-purpose sweetener. In addition, it is considered generally recognized as safe.
A natural alternative to artificial sweeteners, stevia is safe for diabetics and people sensitive to caffeine. It’s also calorie-free and has zero carbohydrates. Just be sure to check labels for ingredients such as glycerin, propylene glycol, and maltodextrin.
The most common type of stevia is derived from the leaves of the stevia rebaudiana plant. It’s often used as a natural alternative to artificial sweeteners like aspartame and sucralose. Stevia is about 200 times sweeter than sugar.
Unlike traditional sugars, however, stevia does not raise blood glucose levels. In fact, studies suggest that it actually helps lower blood glucose levels.
For example, one study found that stevia helped prevent diabetes in rats. Another study showed that stevia could help control blood glucose levels in people with Type 2 diabetes.
But there are downsides to stevia too. For starters, it has a strong aftertaste. So much so that many people find it unpleasant to consume.
Another problem is that stevia is expensive. You can buy stevia powder online, but the price per gram varies depending on where you shop. One pound of stevia costs around $30-$40.
What If I Really Want That Sugar-Filled Treat?
How many times have you walked into a bakery and been drawn to a certain pastry because it looks delicious? You know what we’re talking about—the one that seems like such a good idea, but in reality, isn’t quite worth the calories.
Instead of being tempted to eat something unhealthy, try making a healthier alternative. Here are three ways to help you satisfy your sweet tooth without giving in to temptation.
Bake Your Own Keto Doughnuts
If you’re looking for a way to make sure your baked goods don’t contain any added sugars, try baking them yourself.
You’ll save money and avoid those pesky ingredients. Plus, you won’t have to worry about getting sick and eating things that aren’t properly prepared.
Buy Ketogenic Snacks
When you want a treat that doesn’t compromise your diet, stock up on keto-approved foods. In addition to buying low-carb bread and pasta, buy pre-packaged snacks such as nuts, seeds, dried fruit, and nut butter.
These items are easy to grab on the go and can keep you satisfied throughout the day. Keto diets are becoming increasingly popular among people looking to lose weight, improve health, and live longer.
While many foods are off-limits on keto, there are some options out there that won’t break the rules. You just have to know what you’re eating.
Eat Fat Bombs
Fat bombs are a great alternative to sugary treats. They’re high in fats, but low in carbs, meaning you can enjoy them guilt-free. Just remember to stick to small portions.
Keto is all about moderation. While you should always strive to eat healthily, you shouldn’t deprive yourself of the occasional indulgence. By following these tips, you can still enjoy sweets while staying within your daily carb limit.