In order to lose weight and prevent diabetes, it’s important to control the amount of carbohydrates you eat, especially on a keto diet (also known as the low-carb diet). The question most dieters have is how much sugar is OK to consume on a keto diet? The short answer: As little as possible! While natural sugars like stevia and glucose are okay to consume, it’s generally unhealthy to consume large amounts of them.
Let’s look at a couple of examples to illustrate this. One of the most common forms of sugar on a keto diet is table sugar or ”succeeds” as it’s sometimes called. While sucrose is a natural sugar, in sufficient quantities it can cause your blood sugar levels to rise rapidly and result in a rapid drop in your insulin level. This happens even without taking any carbohydrates, even simple sugars like glucose. If you’re dieting, even a very small amount of glucose in your blood can cause your insulin levels to rise because your body thinks it needs more sugar. Even though the spike in insulin isn’t really anything harmful to your health, it’s a completely different story if you get diabetic and then start eating high amounts of table sugar.
Of course, in addition to carbs, there are natural sweeteners as well. While the amounts are usually limited to very small amounts, these sweeteners (especially aspartame) cause a surge in insulin that makes your blood sugar go into the diabetic range even if you’re not ketosis. While there are products like Splenda that are technically ”natural sweeteners,” they still raise your blood sugar too high and make it difficult to maintain the ketosis diet. There are also products like NutraSweet and Equal, that are generally allowed on the ketosis diet but do not contribute to ketosis.
As a general rule, it’s best to avoid artificial sweeteners altogether. As long as it doesn’t contain calories per gram, it’s fine to consume them. You might want to read labels, though. Some brands may use low or no calories per gram. Just find out what the recommended percentage is for your brand and stick with it!
Finally, another thing to watch out for when considering how much sugar to take on the keto diet is maltodextrin. Maltodextrin is generally considered to be a ”triglyceride” that should be avoided. It can cause rapid weight gain, constipation, bloating, diarrhea, and can interfere with how much fat your body burns during your exercise routine. Of course, it’s still OK to take some maltodextrin during the day if you feel hungry or need a bit of energy, but don’t consume large amounts.
As a general rule, the less carbs you take in, the better off you’ll be. Carbohydrates metabolise slowly, allowing many to turn into fat when turned into usable glucose. This is one of the biggest factors behind the ”ketosis” diet trend. If you need to cut down how much sugar you eat, look for carbs that are broken down into simple sugars rather than processed sugars.
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