Sweeteners To Avoid On A Low
While there are plenty of options for low-carb sweeteners you can enjoy on a ketogenic diet, there are many others that arent ideal.
Here are a few sweeteners that are high in carbs, can increase blood sugar levels and interrupt ketosis:
sweeteners that are high in sugar and carbs when following a ketogenic diet. These include maltodextrin, honey, coconut sugar, maple syrup, agave nectar and dates.
Sugar Cravings On Keto
For your keto diet to be successful, you need to keep your carb intake to 50 grams or less per day. This will put you into ketosis which turns your fat-burning thermostat up to the max. As sugar is a carb, that means you need to limit your sugar intake too. While following the keto diet, sugar should be avoided.
Unfortunately, eating less sugar can produce some unpleasant cravings, especially if you are used to eating a lot of sugar. Craving sugar on keto is very common, especially during the first few days as your body makes the shift to full ketosis. In some instances, these cravings can be bad enough to make you quit your diet. Of course, if you do that, you will never get the results you want.
Some people have enough willpower to shrug off sugar cravings, but a lot of people end up dreaming about sugar and thinking about it all the time. This is hardly surprising when you consider just how many foods contain sugar. From breakfast cereal to soda to desserts, when you go keto and quit sugar, you are going to have to give up all these foods.
Like giving up an addictive substance, your body wants what it cannot have. This is human nature. Try this: Dont think about elephants. What are you thinking about? Its a safe bet that its big, gray, and has a trunk!
Why Is Quitting Sugar So Hard
Its often said that sugar is addictive and, given how powerful those sugar cravings can be, its hard to argue with this opinion. Sugar all-but encourages you to overeat, and it can be a hard habit to break. People are only half-joking when they say sugar is as addictive as heroin!
Sugar appeals to not just our sense of taste but also receptors buried deep in our brains. On some level, humans recognize sugar as being something worth seeking out. We are hard-wired to appreciate and crave sugar.
Sweet foods, such as fruit and honey, are excellent sources of energy, and naturally sweet-tasting foods are often safer and healthier than unsweetened or bitter foods. Sweetness is a good indicator that fruit is ripe enough to eat. Unripe fruit can make you ill. Sweet-tasting food helped your hunter-gather ancestors avoid eating things that may have harmed them. They also knew that sugar would give them a quick burst of energy just what they needed during a hunt.
Sugar not only affects your body it affects your brain too. Sugar triggers the release of dopamine one of the feelgood hormones. This is the same substance that is produced by addictive narcotics like cocaine and heroin. Our bodies reward us when we eat sugar by making us feel happy and relaxed. This is why sugar is so addictive, and why we crave sugar, especially during times of unhappiness or stress. Its no coincidence that most so-called comfort foods are high in sugar.
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Which Keto Sweeteners Are The Best
You cannot go wrong with erythritol, and thats probably why it is most common, along with monk fruit.
Youll find these in most chocolate snacks or coated foods, sweet but non-caloric or low-calorie beverages, protein bars, and more. The same with homemade baked goods!
I mostly prefer erythritol because it is considered natural, because it is affordable, and it is fairly versatile, says Sofia Norton, RD. Yet you can enjoy the others from the list that are recommended, too.
What Is Keto Powdered Sugar
Keto powdered sugar is a low carb version of generic powdered sugar. It is made without cornstarch, and is completely sugar-free, calorie free, and contains ZERO carbs .
Depending on where in the world you are located, it can also be known as confectioners sugar or icing sugar.
This low carb alternative is fantastic to use in ANY recipe that calls for powdered sugar. It has the exact same taste and texture of traditional powdered sugar. You can use it for frostings, cheesecakes, sprinkled over desserts, and more. The possibilities are endless!
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Calories Glycemic Index And Sweetness Of Sugar Alcohols
What are calories? A calorie is the amount of heat needed to raise the temperature of one gram of water one degree Celsius. A calorie is a unit of energy, an abbreviation for kilocalorie. The more calories you consume, the more energy is stored in your body.
What is a glycemic index? The glycemic index is the relative ranking of dietary carbs by how they change your blood glucose levels. For reference, sugar has a glycemic index of 100.
Here are the calories, glycemic index, and sweetness of the 7 sugar alcohols:
- Stomach growling
- Gut microbiome problems
Most of these side effects occur because sugar alcohols are slow to be digested, like fiber.
Mannitol and sorbitol seem to cause these symptoms most often, while xylitol seems to cause symptoms least often.
Issues with gut bacteria are probably due to the fact that sugar alcohols pass through the small intestine undigested and become food for the bacteria in your large intestine, similar to fiber. While this is a positive for the keto diet no blood sugar spikes too much of these compounds in the large intestine may negatively influence your gut microbiome.
In other words, its a good idea not to consume sugar alcohols on a daily basis to support a healthy gut.
Do not consume sugar alcohols if you have irritable bowel syndrome . Sugar alcohols are FODMAPs, fermentable carbs that can trigger IBS symptoms.
Types Of Sugar Alcohols
There are 7 sugar alcohols frequently used in foods and drinks:
Because sugar alcohols have fewer calories than sugar, switching out sugar for sugar alcohols may contribute to weight loss and a maintained state of ketosis.
Sugar alcohols are used in sugar-free ice cream, chewing gum, yogurt, salad dressing, low-carb drinks if you have a favorite sweet treat, chances are theres a low-carb version of it sweetened with sugar alcohols.
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Stevia On The Keto Diet
The “keto” diet, or ketogenic diet, is more than just a trend that won’t seem to go away. It’s actually a highly effective method of shifting the metabolism into “fat burning mode”. Overweight individuals who have struggled to lose body fat and keep it off have found remarkable success on the ketogenic diet.
We can’t imagine why you might not have heard of this fat burning diet, but in case you haven’t, this is how it works. The aim of the diet is to force the body into a state of “ketosis”, otherwise known as “fat burning mode”, and the fastest way to do this is by eating a diet that is very high in healthy fats and extremely low in carbohydrates. The quantity of protein eaten is considered adequate.
Ordinarily, the human body burns carbohydrates. It’s actually our preferred fuel source. Carbs range from high-glycemic table sugar–our brains love that–to low-glycemic, starchy root vegetables like sweet potatoes. Our muscles fill up with glycogen from these carb sources, and our livers fill up with 30-40 grams of fructose, and both are used to power our brains and bodies throughout the day.
When a person is burning carbohydrates for energy, however, they are not burning the alternative source of energy that they also store in their body–fat.
We don’t recommend not eating just to get into ketosis. Fasting is extreme and no one should attempt it without first consulting their doctor. But you get our point, which means you’ll probably agree with our next point
Is Erythritol Keto Friendly
Erythritol is a keto-friendly sweetener that we use liberally in our recipes particularly in our low-carb desserts that require a crumbly consistency.
While we can tell slight variances in the taste of desserts with erythritol vs. sugar, we cannot tell which is the sugar dessert or the erythritol one. Just that there is a slight difference.
One point to note is that erythritol is not hygroscopic .
For this reason when making recipes that require a moist texture we use a blend of erythritol and stevia such as Natvia .
If there were one contender as the best sugar substitute for baking cookies or crackers, and we could only choose one. It would be Erythritol.
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Do I Have To Quit Sugar On Keto Not Entirely And Here’s Why
When you start a keto diet you learn about increasing your fat and lowering your carbs. But sometimes there are questions about sugar. Do you have to quit sugar entirely?
You might be surprised at the answer. No, you dont have to quit all sugars.
Sticking to your keto macros will definitely lower the amount of sugar in your diet. And the less sugar you have, the less likely you are to crave it so its a win-win.
Some type of sugars are usually a no-no, like honey, white sugar, brown sugar, and agave syrup. But you still can have small amounts if you budget them in to your daily macros.
What Ingredients Are In Sugar
You can find the ingredients below along with a notion of whether they have an effect on someone practicing the keto diet and if they are keto-friendly or now.
The total ingredients list includes Water, Gelatin, Adipic Acid , Sodium Citrate , Citric Acid , Aspartame*, and Acesulfame Potassium , Salt, Artificial Flavor. *Phenylketonurics: Contains Phenylalanine.
Is Aspartame Keto Friendly?
Aspartame is a sugar substitutes that has been proven to not have an affect on blood sugar or insulin levels unlike some of the other sugar substitutes out there like Maltodextrin, Maltitol, Dextrose among others.
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Can You Eat Fruit On The Keto Diet
A ketogenic diet is a very low carb diet designed to help you minimize carb intake and support a metabolic state known as ketosis – a nutritional state thought to promote increased fat burning and utilization.
No food is truly forbidden on a keto meal plan – as long as you hit your daily keto macro goals. However, certain high carbohydrate foods can make achieving this a real challenge, including some fruits and vegetables.
You can absolutely enjoy the taste and health benefits of fruit on keto, it just depends on which fruits you choose and your serving size.
Atkins Endulge Chocolate Peanut Candies
This candy is a perfect keto alternative to sugary Peanut M& Ms.
Still, it packs artificial flavors, the artificial sweetener sucralose, and some food dyes linked to hyperactivity in children .
All the same, Atkins products are widely available, even in rural areas where you may be unable to find some of the other choices on this list.
- Net carbs: 1 gram per pack
- Price: $
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How Much Weight Can You Lose On The Keto Diet
Theres no doubt that a ketogenic diet may help spur weight loss and anecdotal reports of drastic transformations are easy to find. I have clients who have lost a significant amount of weight on a keto diet, but they were obese when starting and had quite a bit of fat to lose. These individuals have fairly drastic body transformations, says Keatley.
In Journal of Clinical Endocrinology, 20 people with obesity who followed a very low calorie keto diet for four months lost an average of 44 pounds , mainly from body and visceral fat. In Nutrition Metabolism, normal-weight adults who followed a non-energy restricted keto diet for six weeks lost about 4 lb in both fat and lean body mass.
But long-term studies show that theres not much of a difference in weight loss between keto and other diets. One meta-analysis published in October 2013 in the BMJ compared adults on a ketogenic diet with those on a conventional low-fat diet. After at least a year, those on the keto diet lost an additional two pounds compared with the group who slashed fat. The bottom line is that diets, including keto, may help you lose the same amount of weight in the long run. With that news, know that there may be a better option out there for you, says Keatley.
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Understanding Exactly What Sugar Is
When you think of sugar, you probably think of sucrose or white table sugar. However, sugar is actually just a generic name for carbohydrates that have a sweet taste.
Sugars can be classified based on their size. The simplest form of sugars is monosaccharides. They cannot be broken down any further. Galactose, fructose, and glucose are all monosaccharides.
You then have disaccharides, which are created using two different monosaccharides. For example, lactose is a disaccharide, which is made from galactose and glucose. Sucrose, or table sugar, is created using fructose and glucose.
Of course, you do not need to remember all of these technical names! However, it helps to show how sugar comes in many different forms and is hidden in a lot of different products. Whenever you consume lactose-rich products, for instance, you know that there is going to be a high content of sugar, as it is made from galactose and glucose. Whole milk is a prime example here. It is not only high in lactose but it has a high content of sugar as well.
Some of the most common sugars are as follows:
- Corn syrup
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Keto Macro Calculator: Know Exactly How Many Carbs On Keto You Should Eat
Admittedly, these percentages alone arent the best guide. Your macro guidelines will vary depending on your body type and weight loss goals.
To calculate your individual macro needs, use the Perfect Keto Calculator. This keto calculator takes a number of variables into account, including weight, gender, height, activity level, BMR, and body fat percentage.
Is Sucralose Keto Friendly
Studies have shown that sucralose does not affect blood glucose or ketosis so technically it is keto-friendly.
But that does not mean that you should include it in your keto diet, especially if you want to stay natural.
Research states that at high heat sucralose becomes unstable and produces hydrocarbons. Evidence suggests hydrocarbons are cancerous.
So at least do not cook or bake with sucralose as a low-carb sweetener at high heat.
Sucralose is an artificial sweetener so we tend to avoid it, especially when there are so many natural alternatives.
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The Difference Between Naturally Occurring Sugar And Added Sugar It’s Important
Naturally occurring sugars are those found in fruit and milk products . Berries, for example, are low in sugar, have lots of health benefits such as fiber, Vitamin C, Vitamin K, and manganese, plus other micronutrients.
Naturally occurring sugars are not “bad,” but you do have to take those carbs into account when eating a keto diet.
How Will The Keto Diet Affect Your Cholesterol Levels
The interesting thing about a keto diet is that it often leads to weight loss, something that by itself can improve blood lipid levels. At the same time, you may be consuming more saturated fat than ever, in the form of butter, bacon, cream, and coconut oil.
Weve long been warned that eating excess saturated fat can raise cholesterol, and thus put us at risk for heart disease. For that reason, many experts express concern that increased fat intake may be especially harmful for people who already have heart disease or have risk factors for it.
A study on obese patients on a keto diet found that after 24 weeks, total cholesterol levels dropped, while bad LDL cholesterol decreased and good HDL cholesterol increased. This could be reflective of the fact that any weight loss, no matter how it’s achieved, tends to lower cholesterol. Also, as already mentioned, people who have risk factors for heart disease need to consult their doctors before attempting a keto diet. Research, as in this study in the British Journal of Nutrition in April 2013, has concluded that a diet low in carbs but high in fat and protein impaired arterial function in those who were at risk for cardiovascular disease.
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Can I Ever Eat Sugar On The Keto Diet
I hear you ask: if Im very careful about premade food and try to buy natural products almost all the time, am I safe from hidden sugars?
Sadly, the answer to that question is no. Natural food like fruits are high in fructose, which is just another form of sugar that is broken down in the exact same way by the body.
Of course, this is not to say that you cannot eat any fruit at all. After all, if youre going to consume sugar, fruit is probably the healthiest way to do so. It all depends on your personal tolerance to sugar and how it affects your weight loss journey.
If you eat a piece of fruit every day and notice yourself hitting a plateau with weight loss, it may be time to cut out that last bit of sugar.
With that being said, there are some fruits that dont have as much effect on your glucose levels.
Avocados are a great option due to their fat content and can be consumed moderately, while berries like blackberries, blueberries, strawberries, and raspberries are fine to eat every once in a while.
Now that you know how to avoid sugars and why, you may still face the problem of strong sugar cravings. Luckily, there are ways that you can try to curb those cravings as they arrive.
The first step to doing this is understanding that craving for something doesnt mean that you cant satisfy the craving through another means.
If this is whats happening to you, then here are a few ways to fight the cravings.