How Much Sugar Can You Have on Keto?

How Much Sugar Can You Have on Keto?

Sugar and sweets are a beloved part of many people's diets, but what if we told you there's a way to satisfy your sweet tooth without sugar overload? Enter the world of low-sugar diet swaps designed for those following a ketogenic diet or anyone looking to cut back on sugar. 

This article will explore the relationship between keto and sugar and offer some simple, delicious, and healthy alternatives to high-sugar foods. Plus, we’ll share some innovative ways to indulge in your favorite treats without the sugar rush.

What Is the Keto Diet?

The ketogenic diet is a low-carb, high-fat diet that aims to shift the body into a metabolic state called ketosis. 

By drastically reducing carbohydrates, the body is forced to burn fat for energy, which can lead to weight loss and other potential health benefits. While on keto, the typical macronutrient ratio is about 70 to 80 percent fat, 10 to 20 percent protein, and five to 10 percent carbohydrates.

Healthy fats from animal products, avocados, and nuts, are a crucial part of the keto diet, as they provide the body with energy and help keep you feeling full. Protein sources, such as meat, fish, and eggs, are also essential to support muscle growth and repair.

One of the main benefits of the keto diet is the potential to achieve a state of ketosis, where the body produces ketones from fat and uses them as energy instead of glucose from carbohydrates. Achieving ketosis may help support healthy blood sugar levels, promote satiety, and help maintain mental clarity.

By limiting carbohydrate and sugar intake, the keto diet can help you manage your sugar cravings and keep your sugar intake low.

Why Does Keto Limit Sugar?

Now, let's talk about why the keto diet limits sugar. You see, sugar is a type of carbohydrate, and on keto, carbs are kept to a minimum. When we eat carbs, our body breaks them down into glucose, which can cause health problems if consumed excessively.

But here's the good news: studies have shown that minimizing sugar intake can have numerous health benefits, including helping with weight loss and supporting healthy blood sugar levels.

Many people believe that carbohydrates are the ideal energy source for brain function. However, by minimizing carbohydrates and upping fat intake, the keto diet can actually help support brain function.

So, while sugar and carbs might be a staple in many diets, the keto approach offers a different way to support your health. And the best part is that with delicious low-sugar swaps, you probably won't even miss the sugary stuff. 

But first, let's answer the burning question on everyone's minds: how much sugar can you have on keto?

How Much Sugar Can You Have on Keto?

One of the main principles of the keto diet is to limit carbohydrate intake, which includes sugar. However, there is no one-size-fits-all answer to how much sugar you can have on keto.

Limiting your sugar intake to 20 to 30 grams daily or less is recommended to stay in ketosis. This amount is low compared to the typical American diet, which can include upwards of 100 to 150 grams of sugar per day.

Now, it's important to note that not all sugars are created equal. Some foods, like fruits and vegetables, contain natural sugars that can be part of a healthy diet in moderation. However, on keto, even natural sources of sugar should be limited to keep carbohydrate intake low.

So, if you're new to keto, tracking your food intake and monitoring your sugar consumption to stay within your daily limits is essential. Luckily, there are many tools available to help you track your macros and keep you on track.

And when it comes to low-sugar swaps and keto-friendly treats, Dr. Kellyann's keto-friendly collection has you covered. This collection features a variety of nutritious and delicious products that are designed for those following a ketogenic way of eating.

They’re also made with high-quality ingredients and are free from unnecessary sugars and additives. These products are not only convenient and easy to use, but they also provide essential nutrients and can have numerous health benefits.

What Are Some Low-Sugar Diet Swaps?

While the keto diet limits sugar, it doesn't mean you have to give up all the sweet treats. There are plenty of delicious low-sugar diet swaps you can try that will still satisfy your cravings. By making some simple substitutions, you can enjoy your favorite foods without worrying about the negative impact of sugar on your body.

Swap Soda for Bone Broth

Sodas are loaded with sugar, which is one of the reasons they're not allowed on the keto diet. Instead of reaching for a soda can, try swapping it for bone broth. Not only is bone broth low in sugar, but it's also high in protein and other nutrients that can support overall health. 

If you're looking for a convenient and nutritious way to incorporate bone broth into your keto diet, Dr. Kellyann's Powdered Bone Broth is a great option. Our broths are made from high-quality ingredients and provide all the benefits of traditional bone broth in a convenient, easy-to-use format. Plus, they come in various flavors to suit different tastes and preferences.

Swap Sugary Protein Shakes for Sugar-Free Protein Smoothies

Protein shakes are popular for many people looking to build muscle or lose weight. However, many protein shakes are loaded with sugar, which can derail your keto diet efforts. 

Instead of sugary protein shakes, try making sugar-free protein smoothies. You can use a low-carb protein powder and healthy fats like avocado or coconut milk to create a delicious and filling smoothie that can keep you feeling full for hours. 

Dr. Kellyann's Super Smoothies are an excellent option. These high-quality protein powder smoothies are available in chocolate and vanilla flavors. They are also low in carbs and can be easily prepared with water or your preferred milk. 

Level it up and blend this smoothie mix with keto-friendly fruits or nut butter. With their delicious taste and endless uses, these smoothies are a convenient grab-and-go option for busy mornings.

Swap Juice for Lemon Sips

Fruit juice is another common source of sugar in the diet. While it may seem like a healthy choice, fruit juices are often high in sugar and lack the fiber found in whole fruits. 

Instead of juice, try making lemon water. Simply add lemon juice and water to a glass, along with a few drops of stevia or another natural sweetener, and you'll have a refreshing and low-sugar drink.

Dr. Kellyann's Lemon Sips are a convenient and nutritious way to enjoy the taste of lemon water. Our Lemon Sips powder is made with real lemon juice and is sweetened with stevia, which makes it a delicious option for anyone looking to minimize their sugar intake while still enjoying a sweet and tangy drink. 

Plus, it's easy to take on the go, making it an excellent choice for those with busy lifestyles. Simply mix a scoop of Lemon Sips powder into your water bottle for a delicious and healthy drink.

Swap Ice Cream for Collagen Coolers

Ice cream is a favorite dessert, but most commercial ice creams are loaded with unnecessary ingredients. Many ice cream brands contain high amounts of sugar, artificial flavors, and unhealthy sweeteners.

Dr. Kellyann's Collagen Cooler in the Orange Cream flavor is a great keto-friendly ice cream swap, with a dreamy and creamy orange flavor that is sure to satisfy your tastebuds. This delicious drink mix is made with hydrolyzed collagen, which provides a great source of protein and is easy to digest.

The orange cream flavor makes a delicious base for keto-friendly Collagen Ice Cream, and the best part is that it doesn't require an ice cream maker! This ice cream is made with coconut cream and keto-friendly sweeteners and can easily satisfy that ice cream craving.

The Bottom Line

The keto diet can be a great way to support your overall health and manage your weight. Simple substitutions allow you to stick to your keto diet and still enjoy all the foods you love. While it may seem challenging initially, these low-sugar diet swaps can still satisfy your cravings and keep you in ketosis.

For more keto tips and tricks, check out our blog. From our collection of keto meal plans to keto products, we’re here every step of the way.



Ketogenic Diet | National Library of Medicine

Ketosis, Ketogenic Diet, and Food Intake Control: A Complex Relationship | PubMed

Sugars and Health Controversies: What Does the Science Say? | National Library of Medicine

Practical Strategies to Help Reduce Added Sugars Consumption to Support Glycemic and Weight Management Goals | National Library of Medicine