How Much Sugar Can You Have On Keto? Everything You Need To Know

According to many nutritionists, the Keto diet is one of those amazing diets that can improve your health as well as strengths. However, to have the best result from the Keto diet, you need to make sure what you should eat or not, and how much sugar can you have on Keto.

What exactly is sugar? 

To understand fully about sugar and how eating sugar can affect your body, first of all, you need to know what exactly sugar is. Sugar, as many people think of, is the white tiny thing that is so sweet. But to be more realistic, sugar, in the scientific view, is a generic name for carbohydrates that taste sweet.

Sugars are usually divided into groups depending on their size. Simple sugars are indeed the simplest kind of sugars to understand. They are incapable of being dissolved any further. Galactose, fructose, and glucose are all monosaccharides, all of these means that they just contain only one glucose molecule.

Then there are disaccharides, which are formed by combining two distinct monosaccharides together. Lactose, for instance, is a carbohydrate that is formed from galactose and glucose which are found in milk. Sucrose, sometimes known as table sugar, is made from the sugars fructose and glucose.

Even though these difficult names help you to understand how sugar can come in a lot of different forms, there is no need to remember all those crazy names! The knowledge of names will help you a lot in choosing food. For example, when it comes to choosing a product that consumes lactose or sugar, the first thing that pops up into your mind is the rate of sugar. A great example of this is the whole milk product. Whole milk products not only contain a high rate of lactose but it is also rich in sugar.

Here is the list of some most common sugars for you to know:

  • Malt (malt syrup)
  • Molasses
  • Invert sugar
  • Corn syrup (high fructose corn syrup)
  • Agave
  • Honey
  • Cane sugar
  • Maltose
  • Sucrose
  • Fructose
  • Dextrose

Sugar is also a carb? 

how much sugar can you have on keto

There are a lot of discussions about whether sugar is a carb or not, and the answer is YES! And once you commit to the Keto diet, you have to make sure of the amount of carbs that you contain in your daily meal. The amount of required carbs on a day is quite different from person to person. However, many studies show that the Keto diet requires the daily amount of carbs that is generally lower than 50 grams.

In other words, when we discuss about carbs, we will talk about them from every potential source, and refined sugar is included in one of these categories.

The use of refined sugar, on the other hand, should be limited to the greatest extent feasible since it has the potential to affect your insulin and blood sugar levels.

Well, for your information, you can still consume the sugar, but you must do it in moderation and keep your daily carbohydrate intake below your daily carbohydrate threshold in order to maintain a stable state of ketosis throughout the day. Some individuals have a carbohydrate threshold as low as 20 – 30 grams, while others have a higher threshold.

How much sugar can you have on Keto diet? 

As we have said before, one of the most important things that you need to know clearly is the amount of sugar you can have on Keto. So, how much sugar can you have on Keto? 

According to nutritionists and doctors, every single person, even if they are on a diet or not, should not add too much sugar in their daily consumption. The intake of sugar you should have per day is zero grams. But well, we all know that it is way too hard to neglect those beautiful and delicious cookies and sweets. So the solution that we come up with is to just maintain the sugar intake in your daily carb limit.

As we have said previously, every type of body is unique, that’s why before trying any type of diet, you should know what your body type is. And you may be asking yourself what limitation will be most appropriate for your body in this situation. We think that testing yourself is the most effective approach for you to determine the maximum amount of sugar and carbs you can consume in a given period of time.

Because everyone’s health as well as body shape are unique and different, it’s hard to set a precise number on how long we spend awake. If you sit next to someone who is eating carbs, it is unlikely that you will be able to tolerate how much

Try consuming a variety of foods that have varying carbohydrate contents, and then test your blood to see how your ketone and glucose levels are affected by your choices.

Of course, the existence of a ketone diet is a clear indication that you are in a state of metabolic ketosis. Your blood glucose levels’ response, on the other hand, is critical because it will provide you with valuable insight into your insulin sensitivity as well as metabolic health.

The benefits of quitting sugar

According to some doctors as well as nutritionists, there are lots of healthy advantages once you begin to quit sugar.

To begin with, as we have mentioned before, quitting sugar will give you a healthier lifestyle since the extra consumption of sugar can bring many harmful health problems. Some harmful health conditions that we can mention such as: non-alcoholic fatty liver disease, dental cavities and plaque, cholesterol high, type 3 diabetes, heart disease, type 3 diabetes, and of course, obesity.

What will happen if you quit sugar?

The second most asked question that Kerri Ann Jennings received, right after “how much sugar can you have on Keto”, is “what will happen once you cut down your sugar in your daily intake?”

Once you decide to try the Keto diet and cut down all the sugar intake, you need to know that your body might have a transformation period, which is called the carb flu. It is essential for you to know that the carb flu is normal in Keto diet, and luckily, the carb flu will not last forever.

Right after the carb flu starts getting over, you will get used to a diet that has no sugar. And maybe, those cravings for sweets will not exist anymore! This information might be the best benefit for people who were struggling with craving and eating sweets for days.

Differences between added sugar vs naturally sugar

The next essential thing in the Keto diet that you must know carefully is the difference between added sugar and natural sugar. Naturally occurring sugars may be seen in many types of milk products which is known as lactose and fruit which is high in fructose

Berries, for example, have a low rate of sugar and they are reported to provide brings a lot of health advantages. Some can be mentioned like adding manganese, Vitamin K, Vitamin C, fiber, as well as other micronutrients.

Sugars which naturally occur really don’t have really negative effects but you have to make sure these carbohydrates are taken into consideration while following a keto diet.

To be specific, here is the list of some fruits and veggies that contain naturally occurring sugars. You can add those amazing fruits into your daily diet.


how much sugar on keto

In blackberries, fructose is the sugar that has been discovered to be present. This is a type of sugar that comes from nature. The nutritional composition of a cup of blackberries is 6.2 grams if you subtract the fiber, which is 7.6 grams, from the total carbohydrate content, which is 13.8 grams.

In other words, eating half a cup of blackberries daily would result in only 3.1 net grams of carbohydrates, which is not a bad choice if you are following a ketogenic diet.


Vegetables such as asparagus contain a certain amount of naturally occurring sugars. For example, asparagus. Even though it contains a small amount of sugar, which is why it is a great option for people who are following a Keto diet.
One serving of asparagus contains 1.9 grams of net carbohydrate. . Even though the asparagus looks like one of the vegetable species, it provides a significant amount of folate, as well as vitamins A, C, E, and K, plus a bunch of other nutritional benefits. What a great veggie option for your Keto diet!

How about dairy products? Even though dairy products contain sugar, it is not very important to quit them since they are high in vitamins, minerals as well as other nutrients.

Here is a list of cheese and whole milk that you might wanna know if you decide to eat Keto.

Whole milk

keto and sugar

Milk contains no fiber, but it does include 12 grams of carbohydrates, which is one of the reasons why it is not a good idea to spend your carbohydrate allowance on whole milk. If you have decided to follow the ketogenic diet, you need to make sure the daily intake of carbs must be as low as possible.

Cheddar cheese

how many grams of sugar on keto

For your information, cheddar is not lower in carbs as well as occurring sugar if you put it in the comparison with whole milk. However, it is still in the acceptable range: there is only 0.4 gram of carb in one ounce.

What Keto alternatives are there to sugar?

If you are wondering what you should eat if you are trying to cut sugar on your Keto diet, here are the answers!

You may change regular sugars with something which tastes just as wonderful but doesn’t contain all of the carbohydrates.

So, when you feel like those sugar cravings are coming in, instead of grabbing for those delights, you should seek to utilize Keto-friendly sweeteners that we have said before.

Stevia, allulose, and monk fruit are three wonderful examples of all-natural sugar alternatives that function quite well when you’re on a keto diet. They can substitute ordinary table sugar with no worry of missing a single nutrient as well as giving bad effects for your health.

You may also utilize erythritol, which is a sugar alcohol that is allowed for ingestion while on a keto diet.

Should you really use artificial sweeteners on keto?

Nowadays, since the technology has been improved, we have tons of different kinds of artificial sweeteners. So, on the Keto diet, should we add artificial sweets to our daily meals?

Well, everyone knows that artificial sweets, such as pies, cakes or maybe even cookies are the sweet devils. Because of that, many people have decided to give up artificial sweeteners in their Keto Diet. According to them, artificial sweets are likely to encourage them to eat more sweets, no matter how safe those sugars are.

If you have decided to cut down all the artificial sweets, that’s amazing! But with people that don’t want to cut down on them, please remember that if you have a sensitive stomach, some kinds of artificial sweets might cause diarrhea and stomachache like alcohols sorbitol, xylitol and mannitol.


And that is all the essential and important information that you need to know about Keto as well as the amount of sugar that we can eat in the Keto diet. Today, Kerri Ann Jenning showed you the solution of “how much sugar can you have on Keto” as well as the benefits and disadvantages of cutting sugar. We hope that with our shared information, you will get the best result in Keto! If you find our sharing helpful, please share it with your loved ones!

Don’t forget to find out more Diet plans and Recipes on

Similar Posts