Skip Nav
Healthy Living
Curious About the Mediterranean Diet? Here's a Week of Meals to Get You Started
Weight Loss
10 Keto-Friendly Snacks You Can Find at Walt Disney World (Because This Place Is Magic)
Healthy Recipes
30+ Recipes to Jump-Start Your Mediterranean Diet Journey
Margzetta Frazier Floor Routine January 2019
Healthy Living
This Gymnast's Floor Routine Was Inspired by Voguing — and Believe Us, It Is Fabulous
Workouts
Here Are 8 Stretches to Lengthen Your Tight Calves

How Much Sugar Can You Have on the Keto Diet?

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

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

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

For starters, many people think you can't eat any carbs at all in order to get into your body's fat-burning state of ketosis. In reality, some carbs are allowed as long as you eat about 50 grams or fewer daily. But what about sugar? Keto dieters have all but eschewed the sweet stuff in favor of calorie-free sweeteners such as stevia. Just look at this roundup of keto fat bombs: they're all sugar-free or incredibly low in sugar.

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

ADVERTISEMENT

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

So while sugar is a carb and does count toward your 50 grams or less a day, you should still limit sugar intake so as not to spike your blood sugar. Yes, you can still have it, but make sure that sugar, combined with all your other sources of carbohydrates, stays below your threshold of about 50 grams a day.

Image Source: POPSUGAR Photography / Sheila Gim
Latest Fitness
All the Latest From Ryan Reynolds