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

a group of assorted doughnuts on a table: How Much Sugar Can You Have on the Keto Diet? This Expert Explains © POPSUGAR Photography / Sheila Gim How Much Sugar Can You Have on the Keto Diet? This Expert Explains

By now, you’re probably familiar with 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 still 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 like 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.

More on MSN Health:

How to lose weight and keep it off in a healthy, effective way

What your heart rate should be if you want to burn fat during a workout

Could a low-sulfur diet help you live longer?

“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 fewer 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.

Related video: How to Start the Keto Diet—and Ways to Stick With It (Provided by

Replay Video

  • a bottle of wine on a table

    10 tasty facts about Nutella

    10 Tasty Facts About Nutella.

    Cover Video LogoCover Video
  • a penguin in the snow

    Penguins communicate like humans

    A recent study published in journal Biology Letters has found that penguins follow the same speech principals as humans.Buzz60’s Taisha Henry has the story.

    Buzz60 LogoBuzz60
  • a close up of a coffee cup

    5 fun facts about frozen yogurt

    5 Fun Facts About Frozen Yogurt

    Cover Video LogoCover Video



I tried the keto diet for 10 days. Here is what happened (Eat This, Not That!)

Thanks to the Courtesy of :

Leave a Reply