how many grams of sugar daily on keto diet How much sugar keto diet? in 2020
Starting with a low-carb or keto diet can be both exciting and intimidating at the same time. One of the biggest questions that comes to mind is - how many grams of sugar can I consume while on a keto diet? The answer to this question lies in understanding the basics of a low-carb or keto diet. A low-carb diet typically restricts carbohydrate intake to around 20-50 grams per day while a keto diet limits carb intake to less than 20 grams per day. This restriction in carbs brings about a metabolic shift in the body, where it starts producing energy from fat stores instead of glucose from carbohydrates. This metabolic state is known as ketosis. During ketosis, the body produces small molecules called ketones, which are used as an energy source by the body and the brain. This metabolic state is beneficial for weight loss, improved blood sugar control, and may even have neuroprotective benefits. When it comes to sugar on a keto diet, the goal is to avoid all forms of added sugar and to limit natural sources of sugar such as fruits. It is important to note that not all sugar is created equally. While natural sources such as fruits contain important vitamins and fiber, added sugars such as high-fructose corn syrup or table sugar are empty calories that can lead to poor metabolic health. So how many grams of sugar can one consume while on a keto diet? The answer is not so simple as it varies from person to person and also depends on the individual’s goals. To achieve and maintain ketosis, it is recommended to keep carb intake below 20 grams per day, which includes sugar from all sources. It is important to read labels and identify hidden sources of sugars in food products such as condiments and sauces. Artificial sweeteners may also be used as a sugar substitute, but it is important to use them in moderation and choose those that do not spike insulin levels. In conclusion, a keto diet is a low-carb, high-fat diet that restricts carb intake to less than 20 grams per day. To maintain ketosis, it is important to avoid all forms of added sugar and limit natural sources of sugar such as fruits. Keeping track of carb and sugar intake through label reading and monitoring can help achieve and maintain ketosis while reaping the benefits of improved metabolic health.
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