Can I eat sugar on keto?

In this article, we are going to discuss and answer the question “Can I eat sugar on keto?”. I will also show the types of sugar we have. Some of the health risks that are associated with added sugar and the amount to take per day if you are craving it.

Can I eat sugar on keto?

Yes, you can still have sugar on the keto diet, but only in moderation. Sugar spikes your blood sugar and it is better not to consume it in excess. 

There are other drawbacks to eating sugar, some of which include inflammation in the body. Not only does sugar spike your blood sugar, it increases insulin levels as well. Insulin is an anabolic hormone that breaks down food for energy, and the excess is stored later as fat.

What is sugar?

Sugar is carbohydrates that can be dissolved or soluble. It is made from one molecule of glucose and one molecule of fructose. Glucose is used as fuel for energy. 

It fuels major organs like the brain, organs, and muscles. On the cellular level, sugar is needed for cells to function.

What are the two types of sugar?

There are two types of sugar out there. The first type is naturally occurring sugar found in food, the second one is added sugar.

Natural sugar is made from one molecule. It is found in fruits. Sugars provide energy during exercise. There are three types of sugars. Glucose, galactose, and maltose. Each of these sugars has a purpose. Glucose is used as fuel for the cells and the brain. 

Galactose is crucial as it helps in the digestion of milk because it contributes to the production of lactase, the enzyme responsible to digest lactose in milk. Maltase helps in the digestion of complex carbs. Natural sugars occur naturally in food.

The second type of sugar is added sugar. This type of sugar is manufactured and not natural. Some of these sugars include sugar, high-fructose corn syrup, molasses, brown sugar, powdered sugar, corn sweetener, raw sugar, and maple syrup. 

While in natural sugars, digestion of all these sugars occurs because of the presence of an enzyme that digests them. However, this is not the case for added sugar. Not all of these sugars are digested. Consumption of a high amount of sugar would cause the intestinal bacteria to ferment it.

How does added sugar affect your body?

Sugar causes addiction if consumed in excess daily. Added sugar has been linked to many chronic illnesses. Some of which include: diabetes, heart disease, and obesity. 

Added sugar also causes inflammation in your body. The empty calorie it provides gives no nutritional value to it. You would be consuming carbs, a macronutrient that you should limit on the keto diet. 

Weight gain 

The sweet poison causes weight gain over time. Think of it as adding one tablespoon to your tea, another to your coffee, and another to a drink. 

You will be collecting calories without noticing. These calories are in excess. Any excess carbs that are consumed by you, your body will later change these carbs into glycogen and store them as fat. 

You will notice a difference in your weight after a while. If you cut the sugar, gradually you will lose weight without breaking a sweat!

Increase the risk of developing diabetes

There have been a few studies that show an association between consumption of added sugar and diabetes. Sugary drinks increase the risk of type 2 diabetes according to this study.

Lead to bad breath and tooth cavities

Added sugar causes bad breath and increases the cavities in your teeth. Sugar reacts with the bacteria in your mouth producing lactic acid which is responsible for the bad breath. Moreover, sugary drinks are more likely to cause cavities.

Inflammation and weakened immune system

Added sugar has been linked to inflammation. Sugar stimulates the production of fatty acids. The excess production of fatty acids causes inflammation. Sugar changes the protein structure and function. As a result, it disrupts the immune system and leads to atherosclerosis. 

How much sugar am I allowed to have on keto?

You can have less than 20 grams of sugar per day. Only if you remove any source of carbs and replace it solely with sugar. You will be removing a low-carb fruit or vegetable for almost a tablespoon of sugar. 

Not only that you will not be getting the vitamins and minerals that fruits and vegetables give. It is recommended to just go for natural sources of sugar like fruits rather than manufactured added sugar.


In this article, we discussed and answered the question “Can I eat sugar on keto?”.  I  also show the types of sugar we have. Some of the health risks that are associated with added sugar and the amount to take per day if you are craving it.


Does sugar cause inflammation? What the research says (

Excess Blood Sugar Disrupts Immune System Proteins and Promotes Atherosclerosis | Research | Weill Cornell Medicine

12 Added Sugar Health Risks: How to Reduce Sugar Intake – ListPink

Find Out How Much Sugar Will Kick You Out Of Ketosis – The Art Of Keto