How Much Sugar Can You Have On The Keto Diet?

Hello Keto enthusiasts!

You may be asking how much sugar you may consume if you are on the ketogenic diet. Our short article, which takes three minutes to read, will provide the answer. We’ll examine what sugars are, how much you can consume while following the Keto diet, and several sugar substitutes you can utilize. Also stay tuned for our tasty Keto Creamy Chicken recipe at the Bottom!

What is Sugar?

Lumps of sugar showing how much is in keto dietEveryone is familiar with sugar because it is the sweet substance that gives food its flavor, but let’s quickly look at it in more depth. Simple carbohydrates like sugar are found naturally in a wide variety of meals, including fruits, vegetables, and dairy products. Additionally, it is added to a lot of processed foods and drinks to improve flavor and give them that beautiful sweetness.

In terms of science, sugar is made up of two simple sugar molecules, fructose and glucose. Sucrose, the most prevalent form of sugar found in nature, is created when these molecules come together.

When we eat foods that contain sugar, our bodies use it as a source of energy and get a fast burst of energy. However, consuming too much sugar can result in weight gain and other health issues, including type 2 diabetes and tooth decay.

In general, sugar is a typical form of carbohydrate that can be found in a variety of meals and beverages. To maintain excellent health, it’s crucial to keep your intake of added sugars to a minimum even if it might be a quick source of energy.

Depending on the type of sugar and how it is processed, sugar goes by a variety of names. Additional names for sugar include:

White sugar: commonly referred to as granulated sugar or table sugar, is the most popular kind of sugar. To get rid of any impurities, it is created from sugar cane or sugar beets and is extensively refined.
Brown sugar: Molasses is added to white sugar to give it a characteristic brown color and a somewhat moist consistency. It has a flavor that is slightly different from white sugar and is frequently used in baking.
Raw sugar: White sugar has been processed more thoroughly than raw sugar. Given that part of the molasses from the sugar cane is still present, it is coarser and more golden in hue.
Powdered sugar: White sugar is ground into a fine powder to create powdered sugar, sometimes referred to as confectioners’ sugar or icing sugar. In frostings and other desserts, it is frequently utilized.
Turbinado sugar: is a kind of raw sugar that has undergone some light processing. It resembles raw sugar in texture and color, but it is less wet than brown sugar.

In general, there are numerous names for sugar, making it difficult to determine which kind to use in various recipes. White sugar is typically the most widely used and adaptable variety of sugar, but other types can give your cooking and baking unique flavors and textures

What Are The Alternatives to Sugar, Whilst Following The Keto Diet?

There are many alternatives to sugar that you can use on the keto diet. Some of the most popular sugar substitutes for the keto diet include:

  1. Stevia: Stevia is a plant-based sweetener that is derived from the stevia plant. It is zero-calorie and has a very sweet taste, making it a great alternative to sugar for people following the keto diet.
  2. Erythritol: Erythritol is a sugar alcohol that is found naturally in some fruits and fermented foods. It is low in calories and has a mild, sweet taste, making it a good alternative to sugar for the keto diet.
  3. Monk fruit sweetener: Monk fruit sweetener, also known as lo han guo, is made from the extract of the monk fruit. It is zero-calorie and has a very sweet taste, making it a good alternative to sugar on the keto diet.
  4. Xylitol: Xylitol is a sugar alcohol that is found naturally in some fruits and vegetables. It is low in calories and has a similar sweetness to sugar, making it a good alternative for the keto diet.

Overall, there are many alternatives to sugar that you can use on the keto diet. These sugar substitutes can help you reduce your carb intake and maintain a low-carb, high-fat diet without sacrificing sweetness


On the ketogenic diet, there is no set limit on the amount of sugar you can consume. You can eat as much sugar as you like as long as it complies with your daily macronutrient targets because the keto diet is a low-carb, high-fat eating plan that entails minimizing your carb intake and boosting your fat intake.

However, it’s crucial to bear in mind that sugar is a source of empty calories that, if ingested in excess, can result in weight gain and other health issues. Therefore, it’s crucial to limit your sugar intake and choose for healthy, low-carb sweeteners even when following the ketogenic diet.

The majority of people who follow the ketogenic diet often try to stick to a daily carbohydrate intake of less than 50 grams, including sugar. This may differ based on your particular requirements and goals, but for the majority of individuals, it’s a terrific place to start.

In general, there is no set amount of sugar that you can consume while following a ketogenic diet. To support your keto goals, just be sure to cut back on your sugar intake and prioritize eating wholesome, low-carb foods

<<See below our tasty low-sugar recipe for Creamy Keto Chicken>>


Low sugar creamy pesto chicken to help with Keto diet

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  • 4 boneless, skinless chicken breasts
  • Salt and pepper, to taste
  • 1/2 cup heavy cream
  • 1/2 cup chicken broth
  • 1/4 cup pesto
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp fresh basil, chopped (for garnish)

Instructions for Keto Creamy Pesto Chicken

Step 1

Season the chicken breasts with salt and pepper

Step 2

Heat a large skillet over medium-high heat and add the chicken breasts. Cook for 4-5 minutes on each side, or until fully cooked and golden brown.

Step 3

Remove the chicken from the skillet and set aside

Step 4

In the same skillet, add the heavy cream, chicken broth, pesto, and Parmesan cheese. Cook, stirring frequently, for 3-4 minutes, or until the sauce is thick and creamy.

Step 5

Add the chicken back into the skillet and toss to coat in the sauce.

Step 6

Cook for an additional 2-3 minutes, or until the chicken is heated through.

Step 7

Serve the chicken over cauliflower rice or zucchini noodles, garnish with fresh basil, and enjoy your low-sugar keto meal



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