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How much sugar can you have on keto

How Much Sugar Can You Have on the Keto Diet? This Expert Explains

This may not surprise you when we tell you that plain sugar is the best ally of runners. Carbohydrates are absorbed by the body, which gives the muscles enough energy to exercise, especially when you need immediate help in these difficult endeavors.

However, high doses of processed sugar (anything other than fructose or lactose, which is naturally found in fruits and milk) can lead to serious health problems, which can lead to many people, including those who run. There are also those who are tempted to try different alternatives to sugar.

But not all alternatives to this sweet ingredient are made equal. Some are laboratory-made hot-calorie sweets, while others are not as natural as fructose or lactose, but are considered real or complete. These are the most common alternatives to sugar and the best way to use it so you can choose your best option.

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Nutritional Facts: One tablespoon of honey contains about 64 calories and 17 grams of carbohydrates, slightly more than white sugar, which contains about 12 or 13 grams of carbohydrates.

Honey is created by bees when they practice nectar, so it is a natural food and sugar substitute. Also, since it is technically a complete food, it offers some special benefits for our health, says Lindsay Fau, a sports nutritionist who specializes in running. Some research suggests that honey has antioxidant properties, but the best way to maximize these benefits is to eat fruits and vegetables. “Honey is made up of fructose, glucose and sucrose, which can provide health benefits to our stomach,” he said.

The best use with honey is that it is an excellent sweetener in oatmeal and since it is sweeter than table sugar, it does not need to be consumed in large quantities.

Maple syrup

Nutritional information: One tablespoon contains approximately 52 calories and 13 grams of carbohydrates.

Like honey, maple syrup is also found in nature, it is mainly concentrated juice from the maple tree. If you choose this alternative, you should choose one that is 100% pure maple syrup. “Many brands combine maple syrup with corn syrup or sugar cane sugar or artificial flavors because it takes a lot of effort and juice to make this product,” says Pfau.

While maple syrup is less sweet than table sugar, it tastes better and has almost the same number of calories. According to Sports Nutritionist, the best use is that you can take advantage of the consistency of this syrup and mix it with iced tea or oatmeal recipes.


Nutritional information: One tablespoon contains about 63 calories and 15 grams of carbohydrates.

If you’ve ever asked for a smoothie in a modern bar, it was definitely sweetened with agave. Agave is still sugar, which does not mean that it is healthier than the white ingredient, but it is a whole food, found in nature, and is almost half as sweet as table sugar, according to the nutritionist. To say. You should keep in mind that you may see agave nectar, syrup, or even juice on some product labels. It is therefore important that you read the label carefully to see if it is made from Agio.

Its best use is that you can mix it in smoothie, cocktail or iced tea, as it is liquid, it is easier to dissolve than cinnamon.

Coconut sugar

Nutritional information: One tablespoon contains about 48 calories and 12 grams of carbohydrates.

This sweetness made from coconut palm juice is on the rise. Compared to traditional sugar, it has slightly less carbohydrates per tablespoon. Coconut sugar can retain some of the nutrients in real dates, such as iron, zinc, calcium and potassium. But, like honey, those nutrients are derived from whole foods.

This sugar substitute is mainly composed of sucrose, plus glucose and fructose. Unlike other sugars, coconut sugar has a low glycemic index due to its high fiber content.

The best use is to cook with this sugar, mix it in coffee or tea. Compared to other alternatives, coconut sugar cooks better, is slightly less refined, and has a lower glycemic index than conventional sugar.


Nutritional Facts: One tablespoon contains zero calories and 1.5 grams of carbohydrates.

Stevia leaf extract is a calorie-free sweet from the stevia plant. It’s 200 to 300 times sweeter than sugar, which means you don’t have to use too much. That said, the taste is clearly different from table sugar.

Stevia as a sugar substitute is still relatively new, and not much research has been done around it. However, the Center for Science in the Public Interest calls it “safe”, but researcher Lisa Leferts says it will be better studied in a better world.

The best use with stevia will be in products that you cannot take because of the high sugar content in it, such as candy or gum.


Nutritional Facts: One tablespoon has zero calories, but the Splenda brand version has four calories and 1 gram of carbohydrate per package.

While sucrose is derived from sugar molecules, but it is not actually sugar, it is man-made. Sucralose is about 600 times sweeter than conventional sugar and has no calories or nutrients. Drinking a sweet diet drink with sucrose once or twice a week does not harm our health. And, calorie-free sweets like Splenda offer a temporary solution for those trying to lose weight to reduce sugar.

The best use of sucrose is that if you want soda but it does not contain calories, a sweet diet with this dessert would be a good idea. You just have to be more discriminating with the help you render toward other people. And remember, calorie-free sweets don’t speed up your run or your recovery.


Nutritional information: Like sugar, it has 4 calories per gram, but the idea is that we will need less of it because it tastes sweeter than traditional sugar.

Aspartame is a non-nutritious, calorie-free sweetener, commonly used in diet drinks like sucralose. According to a 2012 Harvard study on humans, he found that taking aspartame could be associated with a lower risk of cancer in men. However, researchers cannot prove that it is a sweet carcinogen.

Best use: Like sucralose, sweet diet soda with aspartame is fine, but the best option is to drink a fresh drink with carbonated water or lemon water.


Nutritional information: A package contains less than four calories and is about 350 times sweeter than sugar.

In the 1970’s, it was suggested that saccharin be withdrawn from the market because of studies to link the sweetener to animal cancer. And although there was a human study that showed that saccharin causes bladder cancer, this suggestion failed.

Sugar alcohol

Nutritional Facts: Sugar Alcohol contains about 1.5 to 3 calories per gram.

You may have seen sugar free chewing gum sweetened with xylitol or erythritol. These sugars are alcohols, they are neither carbohydrates nor sugar. The nutritionist says that “they are the counterpart of alcohol. This type of sweetness can be found naturally in fruits and vegetables, but is mostly made from sugar molecules and is used in foods. Sugar. Alcohol is digested differently than ordinary sugars, and they do not cause sores because the bacteria in your mouth cannot digest them.

Erythritol is recommended as a safe alternative to low-calorie sugar, but research has shown that no more than 30 grams per serving is recommended, due to high glycemic index levels. Is.


The best use is to use sugar-free gum, which is commonly used to sweeten sugary alcohols, and will not damage your teeth.

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