So you started keto last week, and you are looking for keto substitutes of the food that you used to eat.

Well, don’t do it.

Unless you know what you are doing and how to properly read the ingredients and nutritional values of commercial food, you should stick with meat and veggies, at least until you are close to your ideal weight.

The fact is, nutritional labels are often wrong, being it by design or by mistake, and even when they are correct they can be very deceiving.

Let’s have a look at Fountain Tomato Sauce No Added Sugar, sold at Woolworths. It has to be good for a keto diet, right? It says right there “no added sugar”. Well… no. Amongst the ingredients there is apple extract, that can be literally translated for the non food savvy in… sugar! No wonder the carbs are almost 15g per 100g of product.

It’s not better with Gullon No Added Sugar Breakfast Biscuits. True, there is no sugar added, but there is plenty of flours and starches for a total of 65g of carbs per 100g of product.

And sugar free chocolate? Well, apart from 100% chocolate that isn’t really popular and easy to find in Australia, what the market offers isn’t exciting. Even Lindt, a brand that I like and that has a quite good and palatable 90% dark chocolate, disappoints for its no sugar added one: Lindt Milk No Sugar Added is sweetened with maltitol, a sugar alcohol that’s not much better than any other sugar and can really give you the runs… it has 52g of carbs per 100g of product, better to stick with their 90% dark chocolate.

Other common names for sugar or sugary sweeteners are agave syrup, fructose, molasses, maltodextrine, malt syrup, lactose, galactose, cane juice, caramel, fruit juice concentrated, HFCS, corn syrup, maltose, sucrose… the list is almost endless!


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