How much sugar can you have on the keto diet? This expert explains

How much sugar can you have on the keto diet? This expert explains

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

It seems everyone and their cousin are making the keto diet these days – the high fat, moderate protein, super low carb diet has helped people lose weight, gain energy and change their lives. But as popular as the diet is, there are many misconceptions about it.

For starters, many people think that you can not eat carbohydrates at all to get into the fat burning condition of your body from ketosis. In fact, some carbohydrates are allowed as long as you eat about 50 grams or less daily. But what about sugar? Keto dieticians have almost avoided sweet foods in favor of calorie-free sweeteners like Stevia. Take a look at these ketone fat bombs: they are sugar free or incredibly low in sugar.

To find out how much sugar you can eat on the keto diet, we asked Brittany Volk, PhD, RD, senior clinical and patient engagement specialist at Virta Health, for answers.

"To achieve the many health benefits that a ketogenic diet has to offer, all you have to do is consume the amount of carbohydrate the person can tolerate to stay in nutritional ketosis," she told POPSUGAR. "This amount varies from person to person, but is typically less than 50 grams of total carbs per day, which means that all carbohydrate sources, including refined sugars, should be limited to as little as possible to reduce the impact of carbohydrates on the carbohydrate To avoid blood sugar and insulin levels. "

So while sugar is a carbohydrate and counts to your 50 grams or less per day, you should still limit the intake of sugar so as not to raise your blood sugar levels. Yes, you can still have it, but make sure that sugar, along with all your other carbohydrate sources, stays below your threshold of about 50 grams a day.

Source: POPSUGAR Photography / Sheila Gim

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