Contact Us through info@lovekonjac.com
Contact Us through info@lovekonjac.com
If you’re on a keto diet, you may have wondered how many grams of sugar you can consume daily while maintaining ketosis. This is a common question with several factors at play.
When you begin a keto diet, your sugar cravings should diminish within days. However, they can return when you see a yummy-looking dessert on a commercial or a big carbohydrate-heavy meal (that looks and smells delicious). Here’s what you need to know about sugar, sugar cravings, and keto.
The keto diet focuses on drastically reducing carbohydrate intake and replacing it with fat. This shift puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve and maintain ketosis, you typically need to limit your daily carb intake to about 20-50 grams, depending on your body, activity level, and goals.
Sugar is a type of carbohydrate, and consuming too much can quickly kick you out of ketosis. Since sugar is highly refined and easily digested, it causes a rapid spike in blood glucose levels, which your body will prioritize burning over fat. Therefore, the key to staying in ketosis is to minimize sugar consumption as much as possible.
To stay in ketosis, it’s essential to keep your total carbohydrate intake low, which includes sugar. Generally, you should aim to consume less than 5% of your total daily calories from carbohydrates. For most people, this translates to roughly 20-30 grams of net carbs per day.
Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates, as these do not significantly affect blood sugar levels. Within this limit, sugar intake should be as close to zero as possible. Ideally, you should consume no more than 5 grams of sugar per day to avoid disrupting ketosis.
Many foods contain hidden sugars, even those marketed as “low-carb” or “keto-friendly.” It’s crucial to read labels carefully and be aware of ingredients like high-fructose corn syrup, honey, maple syrup, and even natural sugars like fruit juice concentrate. These can all add up and push you over your carb limit.
While these strategies won’t work for all hidden sugar, they can help you make a lot of progress. Regularly checking labels will enhance your understanding of product contents.
While a little sugar occasionally isn’t harmful, refined sugars lack health benefits. Table sugar, derived from cane and sugar beets, is processed. High fructose corn syrup is ubiquitous in “sugar-sweetened beverages” and even fruit juice.
Natural sugars from fruits and vegetables come with fiber, vitamins, minerals, and antioxidants. Fiber slows sugar absorption, stabilizing blood sugar levels. Likewise, lactose, the natural sugar in dairy products provides nutrients containing calcium and protein. Even though there are some carbohydrates (sugars) in these foods, there’s generally enough benefit to far outweigh the sugar impact.
Refined sugar, on the other hand, isn’t a diet superstar. It’s a simple carbohydrate, meaning it gives us a quick energy boost and then a crash. This is why marathon runners often carry carbohydrate-heavy snacks—it gives them that quick surge to keep going. However, during normal daily activities, rapid spikes in blood sugar can cause us to crash and feel even more tired.
Sugar plays important roles in fermentation and baking, aiding in leavening bread helping ferment foods and acting as a preservative. Sugar is often added to canned jams, jellies, and fruits because it inhibits microbial growth and extends the shelf life. While sugars like brown sugar, raw sugar, and maple syrup seem more “natural” and enhance flavour, they can still disrupt a healthy diet.
The biggest reason sugar appears in so many foods is that it enhances the flavours. It creates a balance in savoury foods (as in sauces). It reduces bitterness and boosts the taste profile of many dishes and drinks. Sugar is found in many breakfast cereals, bars, and other food products that seem like they might be part of a healthy diet. Always checking the ingredients list is very important because they may have large amounts of different types of sugars and sweeteners.
While sugar has its uses, it shouldn’t be a primary ingredient. Excessive sugar intake is linked to increased risks of obesity, type 2 diabetes, heart disease, dental issues, metabolic syndrome, and inflammation.
Cutting your sugar intake, even if you’re simply following a low-calorie or low-carbohydrate diet, has plenty of benefits. In a keto diet, it’s a must. Fortunately, there are quite a few benefits to cutting back (or cutting out) sugar.
To satisfy your sweet cravings without compromising your keto goals, consider using keto-friendly sugar substitutes. Some popular options include:
Stevia: A natural sweetener derived from the Stevia plant, it has zero calories and carbs.
Erythritol: A sugar alcohol that has about 70% of the sweetness of sugar but doesn’t raise blood sugar levels.
Monk Fruit: A natural sweetener with zero carbs and calories, often mixed with erythritol for better texture.
These substitutes can help you enjoy sweet treats while staying in ketosis.
Thanks to a special ingredient called konjac, Konnyaku Noodles has zero net carbohydrates and only nine calories per serving. You can top it with all your favourite proteins, cheese, and more! Yam Noodles takes just seconds to heat up—perfect for a weeknight dinner, pre-workout meal, or any time you just want some carby comfort (without the carbs).
If you’re ready to beat sugar cravings and stay within your sugar grams (while still staying full and satisfied), Konjac Pasta is a delicious answer. The less you feel punished and deprived, the more likely you will be to stick to your guns and make progress on keto! With Konjak nudeln in your corner, you’ve got this!
Do you have any tips for cutting sugar on keto? Share your thoughts in the comments!
We maintain a rigorous production process for our products, ensuring quality from the transportation of raw materials to the final processing stages. Our konjac noodles go through multiple quality checks to ensure that every package you receive is of the highest quality
908 Vanke Honor Mansion Buji T longgang Dsitrict Shen Zhen China.
(86) 755 - 8441 - 6883
(86) 186 - 7672 - 9553
info@lovekonjac.com
