Beware of foods that contain the following phrases on their label:
- No added sugar
- No refined sugar
- 0g of added sugar
No added sugar, no refined sugar, and 0 grams of added sugar all mean the same thing: there is no added sugar during the food manufacturing process. But that doesn’t mean the food is sugar-free.
A bottle of “No Sugar Added” Pepsi (Naked Juice) can have about 27 grams of sugar for a half-bottle and 64 grams for a whole bottle.
Different names for sugar
When you factor in sugar and polyols, there are over 60 versions of sugar on the market. The vast majority of them – even “natural sugars” and “natural sweeteners” – will raise your blood sugar. Avoid these sugars when you want to satisfy your sugar craving:
- Fruit juice concentrate
- Reverse sugars
- Granulated brown sugar
- Malt syrup
- Maple syrup
- Table sugar or regular sugar
- Corn syrup
- Coconut sugar
- Vegetal glycerine
- Yacon syrup
The earlier sugar appears on the ingredient list, the higher the sugar concentration.
Watch Video: How to spot added sugar on food lables
Is dextrose keto?
Not all sugar comes from sugar cane. Some sugars come from corn, beets, and other foods, but still act like sugar in the body.
Dextrose is a simple sugar made from corn. Corn is not keto-friendly, and neither is its sugar products. Dextrose is a monosaccharide and a natural carbohydrate and acts like glucose in your body.
Dextrose will raise your blood sugar levels, which could eventually lead to insulin resistance and prevent your body from increasing its ketone levels. Hence, you should avoid using it in ketogenic recipes.
Different names for polyols
Sugar alcohols, a popular sugar alternative, sound great on paper: these calorie-free sweeteners taste incredibly sweet without the calories that normally come with them.
But, again, make no mistake about it. Some varieties contain enough net carbs to increase blood sugar and insulin levels.
Be careful, if there is more than one type of sugar alcohol used, the amount in grams is hidden under the total number of carbohydrates instead of being listed only as a sugar alcohol. Pay attention to the double digits when considering a product that contains sugar alcohols. With sugar alcohols, you need to subtract half the total amount from your total carbohydrate count. If the label says there are 10 grams of sugar alcohols and 20 grams of carbs (30 in total), the real adjustment becomes 15 grams of total carbs and 15 grams of sugar alcohols (half of the total). combined).
Sugar alcohols include:
Why should sugar alcohol be consumed in moderation?
Sugar alcohols move slowly through your system – and they are never fully digested. This is why they don’t affect your blood sugar as hard as real sugar. They have a few side effects: Sugar alcohols have a bitter aftertaste, but they can end up fermenting in your stomach and disrupting healthy gut bacteria. It can cause gas, bloating, and other digestive issues. Sugar alcohols can also have a laxative effect in some people, causing excessive diarrhea.
If you want to achieve ketosis and stay in this state, you will need to cut the following foods out of your diet:
# 1: Sugar-Free Drinks Sugar-free
drinks can contain sugar alcohols, some of which can raise your blood sugar. Even if you save on the number of sugars, you increase your overall carbohydrate expenditure, which negates any “savings”.
# 2: Sweet Protein Bars Protein
bars often contain rice syrup, honey, and molasses, which are high in sugar. A single classic protein bar (like so-called healthy bars) can account for up to half – if not all – of your carbs for the entire day.
# 3: Green
smoothies Avoid store-bought smoothies, even if they claim they contain only green vegetables and very little added fruit or sugars.
# 4: Fruits
Fruits contain a high amount of sugar if you don’t measure your portions diligently. Here is the number of sugar in a cup of:
- Raspberries – 5.5 grams
- Blackberries – 7 grams
- Strawberries – 7.5 grams
- Blueberries – 15 grams
# 5: Vegetables
Certain vegetables are great additions to your ketogenic diet – in moderation. It’s best to choose from this list of keto-friendly vegetables.
- Tomatoes – 4 grams
- Peppers (yellow, orange, and red) – 6.3 grams
- Carrots – 6.1 grams
- Winter squash – 10 grams
- Sweet potatoes – 13 grams
- Sweet onions – 16.6 grams
# 6: Barbecue Sauce
Most barbecue sauces are made with ketchup, syrup, and brown sugar.
# 7: Nut Butters
Whether it’s peanut, almond, or cashew butter, some jars can have 3 to 12 grams of sugar per serving or just two tbsp. So, unless you buy nut butter that is made fresh and only includes the nuts themselves, or makes some yourself, check the nutrition label for hidden sugars.
# 8: dairy products
Many types of milk, yogurt, and cheese contain lactose, a sugar made up of glucose and galactose.
When these sugars enter your bloodstream, they act like the refined sugar in candies and the natural sugars found in fruits. The low-fat, non-fat varieties are loaded with sugars to make up for the lack of fat and flavor.
In the case of yogurt, look for plain Greek yogurts and double-check the label and ingredient list to make sure there aren’t any hidden sweeteners.
# 9: Milk alternatives
If you want to buy milk that are a little different, go for unflavored, unsweetened milk.
# 10: Dressings
Store-bought dressings are very sweet. Making your own salad dressing is very easy and much healthier!
# 11: Frozen meals Carefully
check the contents of your frozen meals. Some contain lots of carbohydrates, which are very bad for your keto diet!
# 12: Flavored Kombucha
As with many flavored drinks, kombucha can be quite sweet. While these flavors and added sugars can come in the form of real fruit, just like fruit smoothies, that doesn’t negate the amount of sugar in it!
Sugar substitutes suitable for the keto diet
There are two main low-carb sugar substitutes that work well for anyone looking to replace sugar. These alternatives contain zero carbohydrates, zero calories, zero grams of sugar, and score zero on the glycemic index, so they won’t raise your blood sugar.
The best keto-friendly sweeteners include:
- Monk fruit
Other sweeteners work for some people, but can cause digestive problems for others: