The keto diet is being discussed in many health circles. Keto dieting has quickly become one of the most popular diets used to lose weight and improve health. A common question people have is “what can you eat on a keto diet?”
One important detail to know about keto is that you can’t consume sugar in any form. The good news is that you can still enjoy a lot of your favorite meals and snacks. As for those sugary desserts you think you can’t live without, chances are some keto desserts will satisfy your sweet tooth without kicking you out of ketosis.
Understanding the ins and out of sugar intake on keto sets you up for success. When you’re starting a keto diet you might have more questions than answers about the types of sugars you can consume. Here’s all that you need to know about sugar intake as it relates to keto.
Do You Have to Eliminate Sugar on a Keto Diet?
Many people wonder whether they have to remove sugar entirely from their diets if they want to remain in ketosis. The safe answer is yes. Eliminate sugar from your diet to experience the full benefits of keto. Your body turns the carbohydrates you consume into sugar, so any additional sugar you consume could pull you out of ketosis.
Think about it in terms of your daily carbohydrate consumption. Most people on the keto diet plan to consume no more than 30 carbohydrates a day. Eating one tablespoon of honey is roughly 17 grams of carbs, so it’s more than half of your daily allowed intake. It’s best to have the mindset of eliminating sugars, but as you can see, there is a little wiggle room to work with. Just be careful not to fill up your daily carb count with straight carbohydrates and then eat sweets on top of that.
Exploring Keto-Safe Sugars
There are plenty of keto-safe sugar options. Each one has benefits and downsides. It’s best to stick with natural sugars like Stevia or monk fruit and avoid artificial sweeteners like sucralose or Splenda.
If you want to keep sweet keto snacks on hand throughout the day, low-carb berries like blackberries, raspberries, or strawberries are all good options. You’ll need to be careful when consuming large fruits since they contain more carbs than you think. For example, mangos have roughly 13 grams of carbohydrates and a banana has 20 grams.
Craving Sugar While on a Keto Diet?
Keeping healthy keto snacks around can help satisfy your sweet tooth when craving sugar. If you can’t stand not having your favorite desserts available to you, you can substitute ingredients to make keto desserts instead. This way you can feel great knowing you’re satisfying your sweet tooth while keeping your body in ketosis.
It’s important to note that sugar is addicting, so your cravings may be very strong when you begin your keto diet. However, when you stay strong and break the addiction, you’ll find that those cravings become less frequent and you won’t miss your sugary desserts as much.
Sugarless Crystals likes to be creative when it comes to finding sugar-free desserts that taste great. Sticking with a keto diet isn’t as difficult when you have so many great sugar alternatives. Darius is always available to answer questions you might have about sugar intake and how it impacts your body. Check out Sugarless Crystals blog to learn more.