How Much Sugar Can You Have On Keto?

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how much sugar can you have on keto

A Ketogenic diet is based on strictly limiting the amount of carbohydrates that you eat. When the body searches for fuel to provide energy (calories) for the body’s functioning, it takes all kinds of carbs, including sugars, and turns them into glucose. 

When the body does not find these glucose fuels in the diet, due to the low intake of carbs on a ketosis diet, it gets the message that it is “starving.” Under these conditions, the body begins to burn fat stores for calorific fuel. 

This happens even if you are consuming calories in the form of fats, and, to a lesser degree, proteins. The process by which the body learns to turn fats into fuel is called ketosis. 

Once your system gets accustomed to burning fats as fuel, it clicks into a process called ketosis, which can lead to weight loss, and basically means that you can consume large quantities of fats and fatty proteins while losing weight. 

This has led to one of the most popular diets of our generation, the Ketogenic diet. A Ketogenic diet strictly limits carb intake, to allow the body to stay in ketosis and burn fat. 

Related Article: How Many Grams of Sugar A Day In A Keto Diet?

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In addition to fats and proteins, a healthy ketogenic diet is based on the free inclusion of many low carb vegetables, which provide much of the nutrients needed for health. However, since sugar, even those from healthy sources like fruits, turns into glucose during the body’s metabolic processes, they are also strictly limited on a keto diet. 

Sugar can easily knock your body out of ketosis.  They provide a quick and easy source of carbs that the body readily turns into glucose, and are burned by the body before any stored fat. 

Sugar is commonly found in so many foods that we eat.  So you really have to stay on top of avoiding sugar, so that the ketosis process in the body is not interrupted.

Sugar is hidden in many processed foods that we eat; from sauces, salad dressings, condiments, Asian dishes, and many more. The best way to avoid unnecessary and unwanted sugars is to make your own foods based on whole ingredients. 

When this is not possible, you want to get into the habit of reading labels.  This way you will spot products with unwanted sugars and avoid buying them.

Sugar has been used by the food industry to make foods tastier for the past couple of decades. Basically, when the fat was removed from foods during the “fat-free” era, there were no fats to bring out the flavor in foods.  So processed foods became tasteless. 

This was remedied by adding insane amounts of sugar in many products that we eat.  This made up for the flavor lost in the process of making food fat free. 

On the keto diet, your fat intake is not limited.  Therefore, you really do not need these sugars to make your food taste delicious. 

Fat is, after all, one of the main sources of taste in all foods.  So, using it liberally, you can cook and eat delicious foods without added sugars. 

The keto diet’s lack of sugar has tremendous health benefits. Although reducing your sugar intake can take some getting used to (some experts equate sugar eating habits to other additions like cocaine), it is worth the effort. 

Once you wean your body off of sugar, the quantities of sugar that you previously consumed, most of your life, you will find to be rather sickening. 

Sugar causes blood sugar spikes and dips, which can negatively affect your metabolism.  This can cause weight gain and bloat, as well as being a major factor in the development of type 2 diabetes, leading to a prediabetic condition. 

The negative health effects of a sugar-heavy diet cannot be overemphasized. Many, many modern health conditions can be traced back to a sugar-heavy diet. 

So the limited sugars in the keto diet are actually a blessing that can save you from developing many unwanted health issues and chronic and acute diseases. 

So how much sugar can be consumed on the keto diet? The recommendation is zero. There are, however, many options for sweeteners that do not contain true sugars and carbs, and from which you can make delicious, keto-friendly desserts. 

These include monk fruit concentrate, stevia, xylitol, sucralose, erythritol, stevia, and swerve. These ingredients, mixed with others such as butter, heavy cream, coconut oil, nuts, avocado, and cacao, can be used to create delicious, keto-friendly dishes to satisfy your sweet tooth.

These substitutes can further help you transition away from the unhealthy levels of sugar that have become common in the modern diet.

If you are going to consume sugars, it is best to have these as whole foods, in the form of fresh (not dried) fruits that are relatively low in sugar and high in water.  In small, controlled quantities you can have blackberries, raspberries, star fruit, cantaloupe, strawberries, watermelon, and lemon. 

Basically, a keto diet means consuming less than 30 grams of carbs per day. If a ½ cup serving of raspberries has around 5 grams of carbs then you can do the math, to know how much fruit you can safely add to your diet without going out of ketosis. 

As you get used to lower levels of sugar, especially the sinister white sugar, you will find that your palette becomes more sensitive to the nuances of flavors that are often obliterated by the overuse of sugar to flavor foods. 

The delicious natural sweetness of these keto-friendly fruits will emerge, and you will finally learn to experience the natural taste of foods, ripened by nature on the vine or tree. You will find that limiting your sugar intake is worth the effort, both in terms of the health benefits of a low sugar diet, as well as in how great it will make you feel. 

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