My Conclusion On Sugar Alcohols And Keto
If youve followed my dessert recipes you see that I use Truvia and Swerve for baking more than any other keto sweetener. Aside from the fact that it provides almost zero calories and is virtually carb-free, I love the sugar-like consistency that it gives for baking.
Keep in mind, though, that Truvia only has 70% of the sweetness of sugar and some people may notice a cooling sensation on the tongue with it. Overall, I think sugar alcohols are the best option for keto baking.
Yes You Can Drink Bubly On A Keto Diet
Bubly is a sparkling water brand that is becoming increasingly popular. While it does have some sugar, it is a keto-friendly drink option. There are a few things to keep in mind, however.
First, while Bubly is a good option for those on a keto diet, it is important to remember that sparkling water is still water. This means that it will not hydrate you as much as regular water. If you are going to be drinking a lot of Bubly, make sure to also drink plenty of plain water.
Second, Bubly comes in a variety of flavors. While the sugar content is low, the flavors may be high in carbs. Be sure to check the labels to see which flavors are keto-friendly.
Third, while Bubly is a good option for those on a keto diet, it is important to remember that sparkling water is still water. This means that it will not hydrate you as much as regular water. If you are going to be drinking a lot of Bubly, make sure to also drink plenty of plain water.
Fourth, Bubly is a good option for those on a keto diet, but it is important to remember that sparkling water is still water. This means that it will not hydrate you as much as regular water. If you are going to be drinking a lot of Bubly, make sure to also drink plenty of plain water.
Overall, Bubly is a good option for those on a keto diet. Just remember to also drink plenty of plain water.
Dealing With Cravings On Keto
Even if you wean yourself off sugar before you start your keto diet, and eat enough fat, you may still experience sugar cravings from time to time. Because sugar affects you physically as well as mentally, these sugar cravings can hit at almost any time. You might be tired and need energy, or you could be feeling down or stressed. Sugar cravings can catch you unawares but, if you want to stop them derailing your weight loss journey, it is imperative you dont give in.
Here are some tried-and-tested strategies for dealing with sugar cravings.
1. Walk it off
One of the best ways to deal with sugar cravings is to go for a walk. Walking, like all types of exercise, increases the production of the same feel-good hormones as sugar, namely dopamine. Because walking is so easy and accessible, you can do it any time you are struck by a sugar craving. As an added benefit, walking also burns calories which can contribute to weight loss.
2. Drink some water
A lot of us reach for sugary snacks out of habit. Its 11am, so its candy bar time! Replace one addiction with another by drinking water every time you have a sugar craving. In time, youll find yourself automatically reaching for water when you used to reach for a sugary snack. As an added bonus, drinking more water will help reduce the severity of many keto flu symptoms.
3. Entertain yourself
Boredom makes sugar cravings worse. Avoid boredom and sugar cravings too by keeping yourself entertained. Good options include:
Don’t Miss: Does Metamucil Help With Blood Sugar
How To Make Low Carb Sugar Free Brown Sugar
Youre not going to believe how simple this is, either.
To make your low carb, sugar-free brown sugar alternative all you do is combine your sugar-free sweeteners in a mixing bowl and add some blackstrap molasses.
While there are several low-carb brown sugar substitutes available these days, this low-carb brown sugar recipe alternative is my favorite for baking because it uses a blend of low-carb sweeteners for the most authentic flavor.
All you do is combine xylitol, erythritol, and pure stevia extract together in a large bowl and mix them together well.
Next, add molasses and use a fork to mix in the blackstrap molasses.
Make sure you mix it thoroughly so theres no clumping and its a lovely golden brown color.
This will take a little bit of time and give your arm a good workout!
Voila! Youve got yourself some deliciously sweet sugar-free brown sugar to use without the carbs.
What Is Coke Zero
Coke Zero is a beverage produced by Coca-Cola. It was initially launched in 2005 and marketed heavily as a non-calorie drink. As of four years ago, it has been renamed Coca-Cola Zero Sugar. The drink comes in four flavors, namely, original, cherry, vanilla and orange vanilla.
And while it definitely is healthier than the original sugary drink, it still has artificial sweeteners in it. As per Coca-Cola, the addition of these sweeteners curtail weight gain and hunger pangs in consumers. There isnt enough neutral empirical evidence to prove this.
Don’t Miss: How To Bring Down Blood Sugar Level Naturally
Artificial Sweeteners In Baking:
Artificial sweeteners, including sucralose, asparatame, and others, can vary widely in sweetness. Sucralose generally makes a decent 1:1 sugar substitute, whereas asparatame is sweeter and more bitter. However, I dont recommend any of them, as there are much better natural healthy sweeteners to choose from.
What Is An Alternative To Yacon Syrup
Very similar in taste, look and consistency are Blackstrap molasses. Compared to a Yacon syrup, the only difference is that molasses contain double the carbohydrates and calories.
Is there a sugar-free brown sugar alternative to buy?
Almost every Keto or Sugar-Free Brand sells brown sugar those days.
Be it
As a great company, Lakanto is offering to all of our readers 15% of ALL of their Products using a Coupon Code: lowcarbnocarb.
And as our loyal readers, Wholesome Yum Foods has been so kind to offer to all of our subscribers 10% of ALL of their PRODUCTS using our Coupon Code: LOWCARB NOCARB .
So Nourished is offering to all of our readers 10% of ALL of their Products using our Coupon Code: LOWCARBNOCARB10.
You May Like: How To Tell When Your Blood Sugar Is High
Keto Sugar & Sweetener
When you start, keto sugar is the very first thing that you need to drop. Its a popular element in the world. People around the world use sugar to sweeten their tea, coffee, desserts, and many more things. Sugar can be a cause of spikes in your insulin levels, which decrease the ketosis. Therefore, sugar is not allowed on the keto diet.
One tbsp of white granulated sugar consists of 3.4-grams net carbs. In contrast, brown sugar consists of 1.9 grams of carbs in each tbsp of powdered sugar. Keto newbies want to mix the sugar into the allowed limits of carbs. If you want to finish the sugar cravings and interruption in ketosis, you have to cut off sugar completely.
For sugarless life, its not necessary to cut off sweets completely. There are many keto-friendly natural sweeteners available in the market. These natural sweeteners can be the best substitute to sweeten your beverages and desserts.
Top 3 Natural Keto Sweeteners
If you believe that sweeteners will help you maintain your ketogenic diet, these are the 3 best options:
Of all sweeteners, erythritol is closest to sugar in taste, but it has zero calories and zero impact on blood sugar and insulin secretion. Erythritol is a polyol that occurs naturally in small amounts in mushrooms and fruit such as grapes and melons. It is produced from fermented corn or maize starch and has about 70% of sweetness of regular sugar.
Erythritol is only partially absorbed and digested by the intestinal tract and is generally labelled as safe by the European Food Safety Authority Dutch Food and Consumer Product Safety Authority. There are several benefits to Erythritol that make it your top choice as a sweetener in your keto diet.
Pros of Erythritol
- It contains zero calories and zero keto carbs
- It does not raise blood sugar or insulin levels
- The active substance is excreted in the urine without being used by the body
- In granulated or powder form, it behaves just like sugar and is an easy replacement for it in all kinds of recipes
- It can be used both hot and cold: it wont lose its sweetness when heated
- Its much better for your teeth than most other sugars and sweeteners
- The taste is like sugar. The only difference is that is gives a cooling sensation on the tongue which many people find quite pleasant
- Of all polyols, Erythritol is the least likely to cause bloating, gas or diarrhoea
Cons of Erythritol:
2. Stevia
Benefits of Stevia:
Also Check: How Can I Reduce My Blood Sugar Level Quickly
Artificial Sweeteners On Keto Diets
One of the most common questions I get asked about Keto sweeteners is “Is Sweet and Low Keto?” Find out the answer to that and other artificial sweeteners below.
The last type of sweeteners is artificial sweeteners such as aspartame, which are created in a chemical process. This is why they are classified as artificial. The old sugar alternatives like Sweet n Low, and Equal fall into this category.
I left this category for last because my recommendation on this category is to avoid as much as possible.
- For one, they are labeled zero calories but they are not. The FDA allows servings under 1 gram of carbs and under 4 calories per serving to be labeled zero calories. Manufacturers cleverly package about 0.9 grams of pure carbs mixed with a small dose of a more powerful artificial sweetener. The little packages in fact contain almost 4 calories each, and almost a gram of carbs. On a keto diet that can quickly add up.
- Dont be conned consume as little as possible.
- Ditch them for their deceptive marketing alone. They also have lingering health concerns. With better alternatives now widely available theres just no reason to use these.
How Much Sugar Will Knock Me Out Of Ketosis
In short, keep your net carb intake around 30 to 50 grams per day. Net carbs are total carbohydrates minus fiber since fiber buffers the sugar response and dont affect insulin levels.
However, with refined table sugar, you want to avoid it at all costs.
The glycemic index measures how much a particular food spikes blood sugar, and a ketogenic diets primary goal is to avoid raising sugar and insulin. Your insulin levels go through the roof when eating any simple sugar, including table sugar and high-fructose corn syrup.
This leads to inflammation, insulin resistance and weight gain.
So dont eat sugar and avoid foods like:
These processed foods are designed by companies to taste as sweet as possible since they keep customers coming back. Even if youre eating a small number of processed foods, youre still triggering insulin and inflammation.
Companies are even genetically modifying fruits to make them taste sweeter.
Now that we know how many carbs and sugar will knock you out of ketosis, lets look at a few keto-friendly alternatives.
Recommended Reading: How To Calculate A1c From Average Blood Sugar
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:
Differences Between Added Sugar Vs Naturally Sugar
The next essential thing in the Keto diet that you must know carefully is the difference between added sugar and natural sugar. Naturally occurring sugars may be seen in many types of milk products which is known as lactose and fruit which is high in fructose
Berries, for example, have a low rate of sugar and they are reported to provide brings a lot of health advantages. Some can be mentioned like adding manganese, Vitamin K, Vitamin C, fiber, as well as other micronutrients.
Sugars which naturally occur really dont have really negative effects but you have to make sure these carbohydrates are taken into consideration while following a keto diet.
To be specific, here is the list of some fruits and veggies that contain naturally occuring sugars. You can add those amazing fruits into your daily diet.
Read Also: Can High Blood Sugar Cause Dry Eyes
What Can I Eat On The Cyclical Keto Diet
The cyclical keto diet is similar to the targeted keto diet in that it is beloved by athletes. On the cyclical keto diet, your macronutrient ratio is 75% fat, 15% to 20% protein and 5% to 10% carbohydrates on the days you follow the standard keto diet. On your days off, your allowed macronutrient ratio is 25% fat, 25% protein, and 50% carbohydrates.
The most common cyclical keto diet has you follow the traditional keto diet from Sunday to Thursday. Then, on Friday and Saturday, you can enjoy carb-heavy meals. On your days off, you may get your carbs from high-carb fruits, starchy vegetables, dairy products, and whole grains. However, as long as a beer or cake fits into your macros, you can consume whatever you want.
Also Check: What Is The Healthiest Type Of Sugar
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.
Also Check: What To Eat To Lower Blood Sugar Quickly
The Difference Between Added Sugar And Naturally Occurring Sugar
It is important to understand the difference between added sugar and naturally occurring sugar while on a keto diet.
Naturally occurring sugars can be found in the likes of milk products and fruit .
Berries, for instance, are low in sugar and they have a lot of health benefits, for example, manganese, Vitamin K, Vitamin C, fiber, and other micronutrients.
Sugars that occur naturally are not bad but you do need to make sure these carbs are taken into consideration when following a keto diet.
Some fruits and vegetables that have naturally occurring sugars that you can still consume on a keto diet are as follows:
In terms of dairy products, they do contain sugar, but it is not necessary to quit them all.
Naturally occurring sugars are found in the likes of cheese, cream, and milk, so it is about making smart decisions.
Lets take a look at cheese and whole milk so you can get a better understanding:
As you can see, consuming cheddar cheese can be a smart choice, especially when compared to other dairy options like whole milk.
Converting Regular Recipes To Low Carb With Brown Sugar
You can easily use this brown sugar sub in all your recipes that call for real brown sugar.
If you have a regular recipe and you just want to switch out the regular brown sugar for your homemade sugar-free brown sugar, youre not going to do it equally.
I repeat, do not just swap them out, cup for cup.
Its best to start with just a little more than half of what the recipe calls for, taste test it, and tweak from there.
This homemade brown sugar alternative is a bit sweeter and you may not need as much as when using real sugar.
Recommended Reading: Does Too Much Sugar Cause Eczema
Should You Use Sweeteners On Keto
When it comes to using Keto-friendly sweeteners, theres no right or wrong answer – youll find valid arguments on both sides.
One major plus of certain sweeteners on Keto is that they can satisfy sugar cravings without necessarily impacting blood sugar or kicking you out of ketosis. Theoretically, enjoying the occasional low-carb dessert may mean the diet feels less restrictive, which may make it easier to follow for a longer time period. You get to have your Keto cake and eat it too.
However, any sweet taste, whether it’s from pure sugar or a sweetener, is thought to activate the same reward pathways and dopamine release in the brain. This may contribute towards continued sugar cravings and addictions in some individuals, although this may not be the case for everyone.
Ultimately, it comes down to individual preference and tolerance.
Some people can enjoy the occasional Keto treat and maintain a balanced diet. Others may prefer to steer clear entirely as it removes the temptation of just one Keto cookie turning into the whole jar…