Cane sugar is considered by many to be a natural sugar. So it is only natural that many people wonder if cane sugar can and is keto-friendly.

Cane sugar is not considered keto-friendly. It is a light brown sugar made 100% from sugar cane. Even though it can be considered a more natural sugar than white sugar, it is still very similar to white sugar and is used as a natural white sugar substitute. Cane sugar and many other sugars are not considered keto-friendly.

Table of Contents

• Cane Sugar Is Not Keto Friendly
• Common Sugars To Avoid On The Keto Diet
  • You can listen to our podcast about Exploring The Compatibility Of Cane Sugar With The Keto Diet below or by clicking here.
• Types of Sugars Allowed On The Keto Diet
  • Natural Sweeteners
  • Sugar Alcohols
  • Artificial Sweeteners
• Our Recommended Keto-Friendly Sugars
• Frequently Asked Questions
• Related Question
  • More Effective Weight Loss: Keto Or Calorie Deficit?
  • What Happens If You Eat Too Much Cheese On Keto?

Cane Sugar Is Not Keto Friendly

Many people feel like Cane Sugar should be allowed on a keto diet as they have heard that cane sugar is a “healthy” kind of sugar. Cane sugar is, in fact, a sugar that is similar to granulated white sugar, except it is made exclusively from sugar cane.

Cane sugar is very similar to granulated or pure white sugar, except it is made exclusively from sugar cane instead of sugar beets. It is a sugar that is processed much less than granulated sugar. Because it is processed less than white sugar, it is only slightly healthier than white sugar, but it is still sugar.

Cane sugar will be light brown as opposed to white granulated sugar. It can be used as a substitute for white sugar, and many people prefer it because it can have an almost caramel taste.

But it is sugar and, as such, is not keto-friendly, nor should it be part of the keto diet. One of the keto diet principles is to cut out sugars such as granulated sugar and cane sugar.

Common Sugars To Avoid On The Keto Diet

Sugar in any form should be eliminated from the keto diet; this includes cane sugar. People are encouraged to cook homemade food on a keto diet to ensure that the foods they eat do not have a lot of hidden sugars.

Here are some of the sugars that should be avoided on a keto diet:

• Agave Syrup – Agave syrup is also known as maguey syrup or agave nectar and is a sweetener commercially produced using several species of agave. As this is a form of sugar, it should be avoided on a keto diet.
  
• Cane Sugar – Made 100% from sugar, cane sugar should be avoided on a keto diet.
  
• High-fructose Corn Syrup – High-fructose corn syrup (HFCS) is also known as glucose-fructose, isoglucose, and glucose-fructose syrup is a sweetener made from corn starch. Many processed foods will use this in their foods and should be avoided on a keto diet.
  
• Honey – Honey is a sweet food made by honey bees. Many consider this a natural sugar, but as it is sugar, and should also be avoided on a keto diet.
  
• Maple Syrup – Maple syrup is made from the xylem sap of sugar maple or black maple trees. It can be made or mixed with other ingredients. Like honey, this should also be avoided on a keto diet.
  
• Raw Sugar And Turbinado Sugar – Raw sugar, also known as turbinado sugar, is usually light brown. It is mainly sucrose (sugar) with a tiny bit of molasses. As it is sugar, it should be avoided on a keto diet. A form of this sugar is also known as brown sugar and should be avoided on a keto diet.
  
• Sugar – Sugar, also known as white sugar, granulated sugar, or table sugar, is usually made from beet sugar or cane sugar. This sugar should be avoided on the keto diet.
  
• Coconut Sugar – Coconut sugar is sometimes also called coconut palm sugar or just palm sugar. It is known as natural sugar, but like cane sugar and other sugars, it does contain sugar and should be avoided on a keto diet.

When you look at this list, you can see there are many sugars that should be avoided on the keto diet. But the good news for those on the keto diet is that sugar substitutes can be used on the keto diet.

You can listen to our podcast about Exploring The Compatibility Of Cane Sugar With The Keto Diet below or by clicking here.

Types of Sugars Allowed On The Keto Diet

The keto diet does allow some types of sugar on the keto diet. The types of sugars can be divided into three main categories: natural sweeteners, sugar alcohols, and artificial sweeteners.

Natural Sweeteners

There are three main types of natural sweeteners allowed on the keto diet. The three main sweeteners include:

• Monk Fruit Sugar – Monk fruit, first known in China as Luo Han Guo, has been used as a natural sweetener and medicine for hundreds of years. It has zero calories and carbs and is about 200 times sweeter than regular sugar. It is a great sugar substitute to use on a keto diet.
  
• Allulose – Allulose is a popular sugar-like low-calorie sweetener. Allulose has no carb content nor glycemic index, so it can also be used on a keto diet.
  
• Stevia – Stevia, also called the ”sugar leaf,” is made from the Stevia plant. It is about 150 times sweeter than regular sugar. A disadvantage is that it can sometimes have a bitter aftertaste.

Sugar Alcohols

Sugar alcohols are a great sugar to use on a keto diet. They are good to use for baking, coffee, and more. They can be divided into those with zero net carb counts and can be used on a keto diet and those that should be avoided.

• Sugar Alcohols With Zero Net Carb Counts (Keto-friendly) – Several sugar alcohols have a zero net carb count. These are keto-friendly and can be used on a keto diet. The keto-friendly sugar alcohols include:
  • Erythritol
  • Xylitol
  • Mannitol
  • Lactitol
    
• Sugar Alcohols with Some Carb Count (These we recommend avoiding)
  • Maltitol
  • Sorbitol
  • Isomalt

Artificial Sweeteners

Artificial sweeteners have long been controversial. They are sugars that are made from maltodextrin and dextrose. Some people have found that they can raise blood glucose and stall weight loss.

Other groups say they are fine to use on a keto diet. We recommend that you try to avoid or limit them.

The two major artificial sweeteners are:

• Sucralose (i,.e. also known as Splenda)
• Aspartame

Our Recommended Keto-Friendly Sugars

When you are on a keto diet, there will be times when you will want to have sometime sweets. The best sweeteners that we have found and the ones that we use are:

• Monk Fruit Sugar
• Erythritol
• Combination of Monk Fruit Sugar and Erythritol
• Stevia (or a blend of Stevia)

We have found that those sugars work best on a keto diet. They will give you the sweetness you need but at the same time, will not raise your blood sugar or cause you to go out of ketosis.

The keto diet allows sugar, but you need to change and adjust the kind of sugar you use on the keto diet. The keto diet-friendly sugars are great for you to consider using on the keto diet.

Reluctant Low Carb Life explores all aspects of keto and low carb lifestyle, fitness, health, wellness, and aging gracefully. At the Reluctant Low Carb Life, we strive to give honest and accurate information from people trying to live the low carb and keto lifestyle while improving their fitness and health.

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Frequently Asked Questions

Related Question

More Effective Weight Loss: Keto Or Calorie Deficit?

We find the keto diet to be a more effective way to lose weight because your body turns your stored body fat into weight loss. Many people also lose weight on the calorie deficit diet. You must watch what you eat and how much you eat on both diets. Both diets want you to cut out on sugar, and the keto diet wants you to cut out on carbohydrates.

You can read more about More Effective Weight Loss: Keto Or Calorie Deficit? by clicking here.

What Happens If You Eat Too Much Cheese On Keto?

Cheese can be eaten on a keto diet, but it should be used as a flavoring and not the main course. If you overeat cheese, it could affect your weight loss. Some people have a hard time handling a lot of cheese. When on a Keto Diet, we recommend that you look at cheese as a way to flavor your food and not as the main course for your keto meal.

You can read more about What Happens If You Eat Too Much Cheese On Keto? by clicking here.