How To Avoid Hidden Sugars And Maintain Ketosis

Keep Your Sugar Intake To The Lowest Minimum On the Keto Diet

During the holiday festivities, sugar consumption is always present. However, the keto diet does not allow for sugar since it is a high-carb food. You must be diligent by reading the labels of shelf and processed foods because sugar has many guises. Most people aren't aware of how to avoid hidden sugars and maintain ketosis. The best way is to keep your sugar and carb intake to the lowest minimum on the keto diet. But how do you do that? Well, there are different words used for sugar, and you must familiarize yourself with the many guises of sugar used in the ingredient list of everything you consider to purchase.

Below, I have a list of the different names used for sugar to help you make better choices and avoid foods with hidden sugars to maintain ketosis on your keto journey. There are many more names for sugar, but these are the names I found.

Agave nectar
Barbados sugar
Barley malt
Beet sugar
Brown sugar
Buttered syrup
Cane juice crystals
Cane sugar
Caramel
Carob syrup
Castor sugar
Coconut sugar
Confectioner's sugar
Corn syrup
Corn syrup solids
Date sugar
Demerara sugar
Dextrin
Dextrose
Diastatic malt
Ethyl maltol
Evaporated cane juice
Fructose
Fruit juice
Fruit juice concentrate
Galactose
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
High fructose corn syrup (HFCS)
Honey
Icing sugar
Invert sugar
Lactose
Malt syrup
Maltodextrin
Maltol
Maltose
Maple syrup
Molasses
Muscovado sugar
Palm sugar
Panocha
Powdered sugar
Raw sugar
Refiner's syrup
Rice syrup
Saccharose
Sorghum syrup
Sucanat
Sucrose
Sugar (granulated)
Sweet sorghum
Syrup
Treacle
Turbinado sugar
Yellow sugar

This list includes both natural and refined sugars, as well as different forms of sugar. By familiarizing yourself with these names, you can more effectively scrutinize ingredient lists and reduce your sugar intake, promoting better health outcomes on your keto diet.

When following the keto diet, it's important to be aware of hidden sugars that can sneak into your meals, even when a product is labeled as "sugar-free" or "low-carb." Hidden sugars can disrupt ketosis by raising blood sugar levels and increasing carb intake, making it more difficult to maintain the metabolic state of ketosis.

Below are key things to remember about hidden sugars on the Keto Diet

Read Labels Carefully

"Sugar-Free" Does Not Mean Carb-Free: Many products labeled "sugar-free" or "low-carb" still contain hidden sugars, often in the form of sugar alcohols (e.g., erythritol, xylitol) or other carbohydrate sources. Always check the total carb count and not just the "sugar" content.

Watch for "Sugar Alcohols": Sugar alcohols (like erythritol, xylitol, and maltitol) are commonly used in sugar-free or low-carb products. While some sugar alcohols (like erythritol) have a minimal impact on blood sugar, others (like maltitol) can still raise blood sugar and should be counted toward your carb intake, especially if they are used in large amounts.

Look for Hidden Carbs: Products that claim to be "sugar-free" may still contain small amounts of carbs from starches, fiber, or sweetener blends that include fillers like dextrose or maltodextrin.

Understand "Net Carbs" vs. Total Carbs

Net Carbs: On keto, you typically track "net carbs," which are calculated by subtracting fiber and certain sugar alcohols (like erythritol) from the total carbs. However, it's essential to be cautious with this method, as some sugar alcohols can affect blood sugar more than others.

Total Carbs: While "net carbs" can be helpful, always consider the total carb count when evaluating a product. Even a small number of carbs from hidden sugars can add up throughout the day.

Common Sources of Hidden Sugars

Processed or Pre-Packaged Foods: Even foods that seem keto-friendly, like certain sauces, dressings, and snack bars, can contain hidden sugars or carbs in the form of sweeteners or starches.

Condiments and Sauces: Ketchup, BBQ sauce, salad dressings, and other condiments often contain sugar or high-carb ingredients like corn syrup or honey. Opt for sugar-free or low-carb versions, and always check the label.

Be Aware of "Low-Fat" or "Fat-Free" Products: These products often replace fat with sugar or high-carb ingredients to improve taste or texture. Always check for hidden sugars in "fat-free" or "reduced-fat" foods.

Watch Out for Starches

Hidden Starches: Ingredients such as potatoes, corn, rice, wheat flour, or modified starches can be hidden sources of carbs in many packaged foods, and they can be tricky because they may not be labeled as "sugar."

Sugar Alcohols: While erythritol and monk fruit are generally keto-friendly, others like maltitol and sorbitol can raise blood sugar levels. Always check the ingredients list.

Be Mindful of Drinks

Sweetened Beverages: Many diet sodas, fruit juices, energy drinks, and flavored waters contain sugar alcohols or artificial sweeteners that could still affect your ketosis. Even drinks labeled as "sugar-free" may still contain carbs.

Hidden Sugars in Coffee or Tea: Be cautious with flavored coffee syrups, creamers, or pre-made iced teas that may contain hidden sugars, even if marketed as "low-carb" or "sugar-free."

Don't Overestimate "Sugar-Free" Products

Many sugar-free or "keto" products still have carbs that can accumulate quickly, especially in sweetened snacks or baked goods. Even sugar alcohols can add up and potentially affect your blood sugar or gut health in larger quantities.

Homemade vs. Store-Bought: If you're unsure about the ingredients in store-bought foods, consider making your own versions of sauces, dressings, and snacks where you can control the sweeteners and carbs used. I always choose homemade over store-bought foods simply because I know what is in my food since I cooked it myself. It is a good rule of thumb, when in doubt, cook it yourself.

Track All Sources of Sugar

Natural Sugars: Even naturally occurring sugars in fruits, dairy (lactose), and certain vegetables can contribute carbs. For example, berries are lower in carbs than other fruits, but still should be eaten in moderation on keto.

Sugar Alcohols: Although some sugar alcohols (like erythritol) have minimal impact on blood sugar, they still contribute carbs and should be factored into your daily total carb limit if you're very strict about carb counting.

Stick to Whole, Unprocessed Foods

The best way to avoid hidden sugars is to focus on whole, unprocessed foods, such as fresh meat, fish, eggs, vegetables, and healthy fats. This way, you control exactly what goes into your meals and avoid the potential hidden sugars in packaged or processed products.

Key Tips for Success:

Always read ingredient lists and nutritional labels carefully.

Focus on natural sweeteners like stevia, Swerve, monk fruit, and allulose, which are low or zero-carb.

Track all carbs, including hidden ones from sugar alcohols or starches.

Opt for whole foods to minimize the risk of hidden sugars sneaking into your diet.

By staying vigilant and informed about hidden sugars, you can stick to your keto diet and avoid any unintentional carb intake that could kick you out of ketosis. It may not be what you want to hear, but the bottom line is to cook your foods from scratch on the keto diet to ensure you know what goes into your foods.

John Douillard Lifespa Affiliate