Not Keto!
Sugar

Sugar

per 10 g:
10g
net carbs
0g
fats
0g
protein
40
calories

Is Sugar Keto?

Sugar is not keto-friendly because it is a high-glycemic sweetener that may kick you out of ketosis even with small amounts.

High-Glycemic Sweetener

Sugar has a high glycemic index of 65 which may cause your blood sugar level to spike.

It is also linked to an increased risk of chronic diseases such as obesity, cardiovascular disease, and diabetes.

As an alternative, you may use non-glycemic and non-caloric sweeteners such as stevia, monk fruit, and erythritol.

Too Much Carbs!

Sugar should be avoided on keto because it is very high in net carbs (10g of net carbs per 10g serving).

It is important to limit your net carb consumption to 20g - 30g per day to stay in ketosis. You can calculate your ideal daily net carb allowance by using this keto macros calculator.

As an alternative, you may look for other sweeteners that are low in net carbs.

Net Carb Calculator

Sugar
10 g
net carbs
10 g
carbs
0 g
fiber / sugar alcohol
0 g
fats
0 g
protein
40
calories

Alternative Sweeteners for Keto

Keto-Friendly

Generic

Stevia

0
Net Carbs per 10g
Low Carb
Keto Sweetener
No effect in ketosis
Keto-Friendly
0.6
Net Carbs per 10g
Low Carb
Keto Sweetener
No effect in ketosis
Keto in Moderation

Generic

Xylitol

3
Net Carbs per 10g
Moderate Carb
Low-Glycemic Sugar Alcohol
Might kick you out of ketosis
Keto in Moderation

Generic

Sorbitol

3.3
Net Carbs per 10g
Moderate Carb
Low-Glycemic Sugar Alcohol
Might kick you out of ketosis
Dirty Keto
0
Net Carbs per 10g
Low Carb
Artificial Sweetener
Carb-free but unhealthy