How Much Sugar Can You Have on the Keto Diet?

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Photographer: Sheila GimNo Restrictions: Editorial and internal use approved. OK for Native and co-branded use.

It appears like everybody and their cousin is doing the keto diet plan nowadays — the high-fat, moderate-protein, super-low-carb diet plan has actually assisted individuals reduce weight, gain energy, and change their lives. However as popular as the diet plan is, there are lots of mistaken beliefs about it.

For beginners, lots of people believe you can’t consume any carbohydrates at all in order to get into your body’s fat-burning state of ketosis. In truth, some carbohydrates are permitted as long as you consume about 50 grams or less daily. However what about sugar? Keto dieters have all however avoided the sweet things in favor of calorie-free sweeteners such as stevia. Simply take a look at this roundup of keto fat bombs: they’re all sugar-free or extremely low in sugar.

To learn simply just how much sugar you can consume on the keto diet plan, we asked Brittanie Volk, PhD, RD, senior scientific and client engagement expert at Virta Health, for responses.

“To attain the lots of health advantages that a ketogenic diet plan needs to provide, one requires to take in just the quantity of carbs that the person can endure to remain in dietary ketosis,” she informed POPSUGAR. “This quantity varies from individual to individual however is usually less than 50 grams of overall carbs daily. That implies all sources of carb, consisting of refined sugar, need to be restricted to as low as possible to prevent the effect carbs can have on blood sugar level and insulin levels.”

So while sugar is a carbohydrate and does count towards your 50 grams or less a day, you need to still restrict sugar consumption so as not to surge your blood sugar level. Yes, you can still have it, however make certain that sugar, integrated with all your other sources of carbs, remains listed below your limit of about 50 grams a day.

Image Source: POPSUGAR Photography / Sheila Gim

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