Keto Means
Keto Means
Photo: Charles Parker
Sugar intake is limited on a keto diet, as eating it causes your blood sugar levels to rise. This is an issue, as raised blood sugar levels can make it difficult for your body to remain in ketosis, which is key for reaping the benefits of the keto diet ( 9 , 10 ).
This means that your blood sugar may be high in the morning, even before you eat anything. A few things can cause this surge in blood sugar,...
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Butternut squash is another low-calorie, high-fiber food, which makes it a no-brainer when it comes to weight loss. A 2009 study in The Journal of...
Read More »A key part of following a ketogenic, or keto, diet is reducing your sugar intake. This is necessary for your body to enter ketosis, a state in which your body burns fat rather than sugar for energy ( 1 ). However, that doesn’t mean you can’t enjoy sweet-tasting foods. Sugar alcohols are sweeteners that have tastes and textures similar to those of sugar, but fewer calories and a less significant effect on blood sugar levels ( 2 ). As a result, they can be a satisfying option for individuals looking to reduce their sugar intake, such as those following a keto diet. This article explains whether sugar alcohols are keto-friendly, as well as which ones may be better options for you. Share on Pinterest Common types of sugar alcohols Sugar alcohols occur naturally in some fruits and vegetables. However, most are commercially manufactured in a lab ( 2 ). While there are many types of sugar alcohols, common ones you may see on food labels include ( 3 , 4 , 5 ): Erythritol. Often made by fermenting the glucose found in cornstarch, erythritol has 70% of the sweetness of sugar but 5% of the calories. Often made by fermenting the glucose found in cornstarch, erythritol has 70% of the sweetness of sugar but 5% of the calories. Isomalt. Isomalt is a mixture of two sugar alcohols — mannitol and sorbitol. Providing 50% fewer calories than sugar, it’s most commonly used to make sugar-free hard candies and 50% as sweet. Isomalt is a mixture of two sugar alcohols — mannitol and sorbitol. Providing 50% fewer calories than sugar, it’s most commonly used to make sugar-free hard candies and 50% as sweet. Maltitol. Maltitol is processed from the sugar maltose. It’s 90% as sweet as sugar with almost half the calories. Maltitol is processed from the sugar maltose. It’s 90% as sweet as sugar with almost half the calories. Sorbitol. Commercially produced from glucose, sorbitol is 60% as sweet as sugar with about 60% of the calories. Commercially produced from glucose, sorbitol is 60% as sweet as sugar with about 60% of the calories. Xylitol. One of the most common sugar alcohols, xylitol is as sweet as regular sugar but has 40% fewer calories. Due to their low calorie contents, sugar alcohols are frequently used to sweeten sugar-free or diet products like gum, yogurts, ice cream, coffee creamers, salad dressings, and protein bars and shakes ( 2 ). summary Sugar alcohols are often commercially manufactured as a low calorie way to sweeten food products. Common ones you may see on ingredient lists include erythritol, isomalt, maltitol, sorbitol, and xylitol. Glycemic index of sugar alcohols When you eat sugar, your body breaks it down into smaller molecules. These molecules are then absorbed into your bloodstream, which causes your blood sugar levels to rise ( 6 ). In contrast, your body cannot fully break down and absorb carbs from sugar alcohols. As a result, they cause a much smaller rise in blood sugar levels ( 7 ). One way to compare the effects of these sweeteners is their glycemic index (GI), which is a measure of how quickly foods can raise your blood sugar ( 8 ). Here are the GI values of common sugar alcohols ( 4 ): Erythritol: 0
Weight loss A study published in 2003 found that switching from drinking cold water to hot water could increase weight loss. Researchers found that...
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It typically takes 2–4 days to enter ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on...
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The good news is that the long-term keto dieters said that ketosis body odor goes away after a while.
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Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several...
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The main reason pork is forbidden for Muslims is because it says in the Holy Quran that some food is allowed, while others are explicitly declared...
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Are French Fries Keto? If we're talking about traditional french fries made with potatoes, then the answer to this question is no. French fries...
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One of the most distinctive food practices in both Judaism and Islam is the avoidance of pork products. In Judaism, the prohibition has been a way...
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The bottom line. Ketogenic diets are characterized by their high fat and very low carb contents. Sweet potatoes tend to be naturally high in carbs...
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