When you’re on keto, it can be difficult to know how much sugar can you have on keto. This article will help you understand how much sugar you can eat on keto and what the best substitutes are for those high-sugar foods!

Sugar on a Keto Diet

Believe it or not, sugar is still something that you need to be careful about when following the keto diet. The good news is that there are some natural sugars on keto. These include full-fat dairy products such as cream and cheese, which can contain up to 1g of carbohydrates per serving. You can also have a certain amount of fruit on keto because they generally contain less than 20g net carbs per day (or 10% of your daily intake). But this doesn’t mean you should go overboard with any type of sweetener – especially the artificial ones!

Should You Quit Sugar On Keto?

Should you quit sugar on Keto

ear us out – we’re not saying that you need to quit sugar if you want to follow the keto diet. We just think that it’s important for you to know how much can be “too much”.

The best thing about cutting back on sugar is that there are plenty of substitutes available! For instance, instead of drinking soda try seltzer water or tea with honey and lemon juice mixed in. Or swap your chocolate bar for some dark chocolate covered almonds!

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You could also replace candy bars with a low-carb protein bar (think Quest). No matter what substitution you make, remember: less really is more when it comes to sugar consumption on keto.

How much sugar can you have on keto?

The ketogenic diet is a low-carb, high-fat diet that has been shown to help people lose weight and improve their health. One of the most common questions asked by those starting on this eating plan is how much sugar they can have on keto.

The American Heart Association recommends that women should have no more than 25 grams of sugar per day, which is about six teaspoons. Men shouldn’t exceed 36g (or nine teaspoons), and children are also limited to around the same amount as adults. If you’re following a keto diet plan then it’s important to know how much sugars can be found in common food items – especially those higher on the glycemic index like fruit!

What happens if you have sugar on a keto diet?

The idea of eating low-carb, high fat, and moderate protein to lose weight is that the body burns fat for fuel. Sugar sabotages this process because it can trigger an insulin response in your body even though you aren’t eating carbs or sugar. This means your body will break down stored sugars (glycogen) instead of burning fat for energy. It’s important to be mindful of what you consume when following this type of diet plan so as not to derail progress!

We know that high-glycemic foods are probably not good for us – but how do they compare to low-glycemic ones?


Low glycemic index foods take longer for your body to digest and release their sugars into the bloodstream, which means less of an insulin response! That’s why these kinds of carbs are often recommended for people who want stable energy throughout the day or night.

How much sugar will kick you out of ketosis?

The truth is that you can have sugar on keto. The key is to not go overboard with it!

There’s a lot of talk about how much sugar will kick someone out of ketosis, but being kicked out doesn’t mean the diet won’t work for them – they’ll just need to be mindful and pay attention to what their body needs.

Some people may feel better when they eat less than 20 grams per day or find success eating under 50 grams per day while others might do well with an unrestricted amount of carbs in order to keep their weight down. It all comes down to personal preference – as long as somebody stays within their calories and macros, there isn’t anything stopping them from enjoying some sweets!

Final Words

I hope that you got the answer of how much sugar can you have on keto but keto is not the only diet that can be sugar-free. In fact, if you are on a low-carb or ketogenic lifestyle, chances are there will be plenty of sugar in your daily food intake – it’s just going to come from natural sources like fruit and vegetables which aren’t as harmful for us either!

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Keep an eye out for hidden sugars that lurk in processed foods and make sure to pay attention to how much sugar you’re having each day so you don’t go overboard with any one thing. Remember that everything should be enjoyed in moderation! Have some fun experimenting with different sweeteners too (like Monk Fruit Extract) because sometimes the “keto” way might have less of an impact on what tastes good.

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