Does Sugar Kick You Out of Ketosis?

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It takes focus and self-control when following the keto diet, especially when you’re trying to limit your sugar intake to stay in ketosis.

The keto diet may seem hard to understand with all the food types you have to limit, such as sugar.

Does sugar kick you out of ketosis?

We talk about how sugar affects ketosis and some keto sweeteners to try in place of sugar.

We also share some tips for what to eat when you’re craving sugar on the keto diet!

What is Sugar?

Sugar is the term for sweet, soluble carbs used in food and more.

The most common type is table sugar, granulated sugar, or regular sugar. These are all sucrose disaccharides.

Disaccharides are compound sugars made of two monosaccharides.

Monosaccharides

These include fructose, galactose, and glucose.

Fructose is sugar that occurs in root vegetables, cane sugar, and honey. It is one of the components of table sugar.

Galactose usually comes in conjunction with glucose. It is less sweet and found on the surface of red blood cells.

Lastly, glucose occurs naturally in fruits and plant juices. The carbs that we consume are converted to glucose.

This happens during digestion and is later on transported around our bodies through the bloodstream.

Disaccharides

Disaccharides are compound sugars that are combined by two monosaccharide molecules.

Lactose is a kind of sugar found in milk.

Maltose, on the other hand, is formed through the germination of grains like barley. They are converted into malt.

Sucrose is found in sugarcane and the roots of sugar beets. This is formed by the mixture of a molecule of glucose with a molecule of fructose.

The Difference Between Carbs and Sugar

Carbohydrates are essential macronutrients that the body needs, while sugar is a compound that makes up carbohydrates.

Sugars are fast-digesting agents that are found in complex carbohydrates, although they are also ingredients in processed foods.

Monosaccharides, which was previously mentioned, are the building blocks for larger and more complex carbohydrates.

Carbohydrate is a broad type of macronutrient but is does not only include sugars. You may be reducing added sugars to stay low-carb but remember that your body also needs fiber and other nutrients that carbs provide.

It is also worth noting that not all sugars are bad. Sugars in fruits, vegetables, and milk are not detrimental to your health, but you still need to reduce your intake to stay in ketosis.

“Bad sugars” are usually the added sugars used in processed foods for flavorings. These are found in sodas, chocolates, pastries, and more.

These are the types of sugar that increase your risk of obesity, cardiovascular disease, and diabetes.

How Sugar Affects Ketosis

While not all sugars are bad for your health, all of them may affect your ketosis.

Table sugar, for instance, has about 4 grams of carbs per teaspoon. That’s a lot considering the recommended carb intake on keto is 50 grams or less daily.

A teaspoon of sugar may not kick you out of ketosis, but it can cause weight gain since it increases your sugar cravings even more.

Research even shows that people who drink sugary drinks weigh more than people who don’t.

Sugar intake also needs to be limited since it spikes your blood sugar.

High-sugar consumption also drives resistance to insulin, increasing your risk of type 2 diabetes.

It is also linked to an increased amount of visceral fat, a kind of belly fat associated with diabetes and heart disease.

Other health risks of sugar include:

fatty liver
gout
cognitive decline
esophageal cancer
acne
depression
aging
energy drain.

Foods with Hidden Sugar

You may think that some food products are keto-friendly just because they are “sugar-free” or have many health benefits.

However, many of these foods and drinks should be avoided as they contain hidden sugars.

sugar-free drinks
fruit
starchy vegetables
asian sauces
some dairy products.

Tips for When You’re Craving Sugar

Try the following to curb your sugar cravings.

Eat Berries Instead

Low-carb berries include strawberry, raspberry, and blackberry. These fruits will satisfy your sweet tooth while also providing nutrients.

Raspberries, strawberries, and blackberries only have around 5 or 6 grams of net carbs per 100 grams.

Check Labels

There are many types of sugars and sugar substitutes, so make sure you know the different names for them.

Look at the ingredients list and nutrition labels to find out if the type of sweetener you are using is keto-friendly.

Here are different names for sugars you need to look out for:

fruit juice concentrate
honey
glucose
fructose
brown sugar
honey
maltose
malt syrup
molasses
corn syrup
dextrose
coconut sugar
agave
vegetable
glycerin
sucralose.

Meanwhile, keto-friendly sugar substitutes include:

monk fruit
erythritol
stevia.

Use a Sugar Blocker

Empower – Instant Willpower™ Stop Sugar Cravings for Weight Loss

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With current innovations, you can now use anti-sugar cravings products like Juniper Life Store’s Empower Instant Willpower

This is a minty spray that blocks the sweetness of your food for up to three hours to target the main cause of sugar cravings.

While other tastes are unaffected, the simple sugar receptors on your taste buds are removed to block the reward and temptation.

This spray version is claimed to be more effective than lozenge versions of other products!

Alternative Keto Sweeteners

Ditch the table sugar, along with other sweeteners like sucralose and xylitol.

These keto sweeteners are both healthy and low-carb!

Erythritol

WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative

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Commonly used in baking and cooking, erythritol is tasty and safe at high temperatures. This makes it ideal for a variety of uses.

Despite the distinct aftertaste, its similar in taste to table sugar.

It is a type of sugar alcohol that naturally exists in many fruits as a result of fermentation.

Monk Fruit

Monk Zero – Monk Fruit Sweetener, Non-Glycemic, Keto Approved

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Monk fruit is not a sugar alcohol, but a natural sweetener that is extracted from monk fruit. It’s been used in Asia for many years now because of its antioxidant properties.

Though it has no calories, it is 200 times sweeter than table sugar.

It’s a great keto sweetener because it has no side effects like gas, bloating, and allergic reactions.