By now, you’re probably familiar with the keto diet — the high-fat, moderate-protein, super-low-carb diet has helped people lose weight, gain energy, and transform their lifestyles. But as popular as the diet is, there are still many misconceptions about it. For starters, many people think you can’t eat any carbs at all in order to get into your body’s fat-burning state of ketosis. In reality, some carbs are allowed: about 50 grams or fewer per day. But what about sugar? Keto dieters have all but eschewed the sweet stuff in favor of calorie-free sweeteners like stevia. Just look at this roundup of keto fat bombs : they’re all sugar-free or incredibly low in sugar. To find out just how much sugar you can eat on the keto diet, we asked Brittanie Volk, PhD, RD, senior clinical and patient engagement specialist at Virta Health, for answers. That means all sources of carbohydrate, including refined sugar, should be limited to as little as possible to avoid the impact carbohydrates can have on blood sugar and insulin levels. So while sugar is a carb and does count toward your 50 grams or fewer a day, you should still limit sugar intake so as not to spike your blood sugar. Yes, you can still have it, but make sure that sugar, combined with all your other sources of carbohydrates, stays below your threshold of about 50 grams a day.
I am confused. Pure dextrose has a number of , so Splenda gets a number of x 0. I did try Atkins back in lost 9 pounds then got pregnant with my 2nd son! So it sounds good to me! The problem with sweeteners is that they may cause cravings and increase appetite. Will it affect ketosis etc.? I didn’t experience that but I know that others may do. It is not as sweet as sugar, therefore you tend to use more which causes gastric distress. Hi Suzy, I’m not familiar with these sweeteners so I’m not sure quantity, content of each of the ingredients, etc. If you still want to use sucralose as a sweetener, make sure you only consume it raw not baked or cooked with and in its purest form liquid sucralose with no other added ingredients. Maltitol is made from the hydrogenation of the corn-syrup by-product maltose.
This is another choice? This is a very good article! A thoroughly researched article – many thanks. Hi Martina, When talking about Sukrin Erythritol-based sweetener, are you refering to this one? I haven’t tried it myself but I’ll have a look. I wonder, though, if you could recommend sweeteners that I could bake with that don’t have that wierd cooling effect or leave a funny filmy feeling in my mouth. Thank you, Robin Nolan. It has no effect on blood sugar and very little calories.