Keto-Friendly Sweeteners: Benefits Of Sucrose
By Tom Seest
At BestKetoNews, we save you time and resources by curating relevant information and news about the keto / ketogenic diet.
Sucrose is one of the many sweeteners found in keto-friendly products like almond butter, coconut yogurt, and nut milk; however, there have been concerns raised regarding its impact on our diets.
The reason is, that sucrose is a high-glycemic carb and could potentially break you out of ketosis.
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Sucrose, or simple sugars, are naturally present in certain fruits, vegetables, and dairy products while being added as an ingredient to processed food like candy and baked goods.
Disaccharide due to its combination of glucose and fructose. Its molecular formula is C12H22O11; its chemical structure includes six-member glucose rings joined to five-member fructose rings by glycosidic linkage.
Sucrose plays an essential role in photosynthesis. Acting as a carbon transporter, sucrose allows our bodies to readily access sugars such as glucose and fructose for absorption.
On a keto diet, it is wise to steer clear of eating foods with a high glycemic index (GI). Such products tend to be found in processed food products and break down quickly by our bodies, leading to an immediate rise in blood sugar.
Diabetes and obesity share risk factors; one such risk is high glycemic index food intake, which leads to resistance to insulin production and, ultimately, higher blood glucose levels. Thankfully, there are foods with a low glycemic index and moderate glycemic load, which may help keep blood sugars balanced.
As an easy way to quickly determine the GI and GL of food items, check their labels, which should list how many carbohydrates per serving are present – for instance, a cup of watermelon has an estimated glycemic index rating of 55, while white rice serves have 70 on this scale.
These differences mean that the glycemic impact of food may differ between individuals. This should be kept in mind when trying to select suitable items for a keto diet.
Low-glycemic diets typically consist of restricting or eliminating carbohydrates such as sugars, starches, and fiber to ensure you are eating a diet rich in essential vitamins and nutrients – essential ingredients to living long and fulfilling lives.
On a keto diet, foods that have low glycemic index scores and are rich in proteins are key. This will keep you feeling full for longer while eliminating snacking urges – all helping you lose weight!
Sugar is an energy source essential to brain and body function. Your brain requires 130 grams of glucose daily for proper function; you can get this daily intake through whole foods such as fruits and vegetables; however, when on a keto diet, all forms of sugar, such as sodas and candy, must be eliminated as sources.
Sugar should be eliminated from a keto diet for one simple reason: its calories. Overeating can lead to weight gain and other health problems, such as insulin resistance.
Sucrose is one of the most prevalent types of sugar and can be found in many foods, such as desserts, ice cream, and yogurt. Additionally, honey and maple syrup may contain similar sweeteners.
Sugars should not be part of your keto diet due to their caloric value and label information requirements; any food or drink containing listed amounts should account for no more than 10% of total daily calorie consumption.
If you want to ensure you’re not consuming too much sugar on your keto diet, one way you could cut back is by substituting some sweetness with low-carb alternatives, such as sugar alcohols like erythritol and xylitol, which don’t have as dramatic of an impact on blood sugar levels and insulin response as traditional table sugar does.
Alternative sweeteners that could work for the keto diet include stevia, which is a plant-based sweetener low in calories and can act as an ideal replacement for sugar in certain recipes. Unfortunately, however, stevia may contain certain drawbacks and should only be consumed occasionally during keto dieting.
Staying within your daily carbohydrate limit requires cutting back on added sugars of all kinds – this includes those found in unexpected places, like tomato ketchup, baked goods, salad dressings, and digestive biscuits. In addition, be mindful that many processed and packaged foods contain sugar as well.
As you become acquainted with keto, cravings may arise for sweet treats; the good news is that there are sweeteners available that won’t kick you out of ketosis or prevent fat loss.
Choose keto-friendly sweeteners such as erythritol, xylitol, or stevia extract, as these sweeteners have all been shown to improve health at normal dosage levels and can even be combined for added flavor!
Erythritol and erythritol are among the most popular low-carb sweeteners currently on the market and have gained widespread use as low-glycemic index sweeteners that don’t affect blood sugar. Both ingredients occur naturally in mushrooms and fruit, having no impact on blood sugar levels.
However, erythritol may cause digestive discomfort if you are sensitive to fiber (and most people are). Therefore, for best results, it is advised that only small doses are consumed at one time to limit any potential discomfort and try to limit the overall consumption of erythritol.
Xylitol can also be an excellent option, though its consumption should be done so with caution to avoid digestive discomfort in some individuals. Aim for no more than 0.45 grams per pound of body weight before taking this supplement to avoid this problem.
Stevia extract is an all-natural sweetener that has been shown to benefit health, increasing insulin sensitivity in normal doses and satisfying your sweet tooth with just one teaspoon at a time.
Monk fruit extract is another natural sweetener that has been shown to promote healthy insulin sensitivity and reduce inflammation in your body, providing energy boost and aiding with ketosis. At a maximum of 2 teaspoons daily usage, it should keep energy levels up while helping you remain in ketosis.
Sucralose is an artificial sweetener that is high-glycemic, producing hundreds of times sweeter taste than sugar, and can also stimulate the reward system in an equally effective manner. Manufacturing may involve heat treatment; its long-term health impacts have included cancer, autoimmune disease, and insulin resistance.
Sucralose should not be consumed on a keto diet because of its high glycemic index and digestive side effects, as well as because its use may hinder progress toward keto. Use of Sucralose on keto should be limited to small quantities, particularly if prone to gastric distress or have high blood pressure.
No matter if you are on a keto diet to lose weight, improve health, or simply feel better, one of the key aspects is selecting your foods carefully – particularly those containing carbs.
Sucrose (table sugar) is an abundant sweetener typically composed of glucose and fructose monosaccharides joined together via an acetal oxygen bridge in its alpha orientation.
Sugar dissolves in water to form a stable structure that can then be transported via the phloem, the special vascular tissue used by plants for the transport of sugar.
As such, sucrose contains high energy density and can quickly enter the bloodstream, where it is then broken down to glucose and fructose by sucrase or isomaltase glycoside hydrolases in the small intestines.
This process also produces a substance known as acetoacetate, a ketone body that is partially excreted through urine and may produce an unpleasant sour taste in your mouth, prompting more frequent trips to the bathroom.
On a low-carb diet, the goal should be to consume most of your calories through proteins and fats to avoid experiencing energy slumps or sudden hunger pangs.
However, you may be seeking ways to balance your diet so that you are getting enough carbohydrates without eating too many high-glycemic foods. For optimal nutrition and optimal glucose balance, choose non-starchy vegetables and fruit as your carb sources – healthy oils like olives and avocados will do just as well – in addition to non-dairy dairy products like yogurt, cheese, or milk as the source.
Some dairy foods can help you feel fuller for longer while providing beneficial probiotics for your gut, so some people choose to include them on the keto diet.
But there are other keto diet-compliant meals that will be easier on your blood sugar and have less adverse health implications – and still offer delicious meals! With these choices available to you, staying on the diet won’t be such a daunting feat!
To reduce carb intake on the keto diet, focus on eating non-starchy vegetables and fruits as well as low-sugar desserts like fresh berries with real whipped cream or shavings of dark chocolate.
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