Did you know that sugar has over 50 different names. What evil scientist came up with that???? Ugh, those dirty rats gotta make everything so difficult! Well I will do my utmost best to help you. Here is a list of alternative names some sneaky dirt bag decided to use to call sugar just to deceive you into thinking you’re making healthy choices when actually you’re not. 🙁  I know it sucks!! And, just because an alternative sweetener is labeled “In the Raw” doesn’t make it good for you, nor does it mean it’s 100% of what they are saying it is. “In the Raw” is actually just a clever brand name. Read the labels!!!

*****The ones that are highlighted are okay for keto in small amounts*****

The sugar name list came from the following web site:

https://www.healthline.com/nutrition/56-different-names-for-sugar#section2

A. Sugar (duh, but some people like it spelled out for them)

B. Sucrose

C. High-fructose corn syrup

D. Agave Nectar/syrup

E. Glucose/Fructose and alternative names that usually contain both:

  1. Beet sugar
  2. Blackstrap molasses – This is a component found in brown sugar. You mix a tiny amount of molasses with Erythritol. This needs to be used VERY sparingly in the ketogenic diet.
  3. Brown sugar
  4. Buttered syrup
  5. Cane juice crystals
  6. Cane sugar
  7. Caramel
  8. Carob syrup
  9. Castor sugar
  10. Coconut sugar: This one is used on the paleo diet and will do in a pinch on keto (even though it isn’t technically approved) but use caution. Everything in moderation!! Pay attention to how your body responds if you do use it. For some it causes a weight loss stall, or the gaining back of weight. This goes for ALL sweeteners.
  11. Confectioners sugar (powdered sugar)
  12. Date sugar
  13. Demerara sugar
  14. Evaporated cane juice
  15. Florida crystals
  16. Fruit juice
  17. Fruit juice concentrate
  18. Golden sugar
  19. Golden syrup
  20. Grape sugar
  21. Honey *** Not keto friendly because it is extremely high on the glycemic and insulin index. Despite it’s other healthy benefits it is not good for weight loss.***
  22. Icing sugar
  23. Invert sugar
  24. Maple syrup  ***(Lanko makes one with monk fruit sweetener that is good and keto friendly, I order mine from amazon because I can’t find it in my local grocery store. A little goes a long way with the lanko product. Other maple syrup is not keto approved.)***
  25. Molasses
  26. Muscovado sugar
  27. Panela sugar
  28. Raw sugar
  29. Refiner’s syrup
  30. Sorghum syrup
  31. Sucanat
  32. Treacle sugar
  33. Turbinado sugar
  34. Yellow sugar

F. Sugars With Glucose:

  1. Barley malt
  2. Brown rice syrup
  3. Corn syrup
  4. Corn syrup solids
  5. Dextrin
  6. Dextrose
  7. Diastatic malt
  8. Ethyl maltol
  9. Glucose
  10. Glucose solids
  11. Lactose
  12. Malt syrup
  13. Maltodextrin
  14. Maltose
  15. Rice syrup

G. Sugars With Fructose Only:

  1. Crystalline fructose
  2. Fructose

H. Other Sugars: Less common but still used.

  1. D-ribose
  2. Galactose

There’s no reason to avoid the sugar that is naturally present in whole foods. But keep track of your carbs as these will add up fast!! Fruits, berries and vegetables contain fiber, nutrients and various beneficial compounds. The fiber content gets subtracted from your carb count.

Disclaimer: Fruit is generally not approved for eating when on a strict ketogenic diet, but if you choose to eat fruit anyway that is completely up to you. Sometimes the health benefits out weight some of the negative, just eat them very sparingly or not at all if your doing keto for weight loss! 

If eating a fruit such as an apple be sure to only eat it in small amounts and accompany it with a healthy fat such as nuts or nut butter (preferably not peanut butter). The healthy fat will slow down the digestion of the fruit and give your body a chance to excrete it before all of the carbs are absorbed by your body. 

For keto, your best choices are the green vegetables. Green vegetables usually contain the smallest amount of sugar and have the highest amount of fiber. Again, if eating a vegetable that is higher in sugar combine it with a healthy fat. In general, the negative health effects of high sugar consumption are due to the massive amount of added sugar that is present in the Western society diet. The most effective way to reduce your sugar intake is to eat mostly whole and unprocessed foods. I’m not talking about grains in this instance, as they are usually extremely processed! However, if you decide to buy packaged foods, be on the lookout for the many different names that sugar goes by!! Many manufactures hide sugar under the guise of “natural flavor” on their labels. The FDA lets them get away with this because sugar is a “natural flavor.” Products that have that on the label are best used in moderation as always.

It’s so important to pay attention to your labels. The ketogenic diet is ingredients first and nutrition label second. You need to know what your putting into your body so you can make the changes you need to, to look and feel healthier.


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