Answer: No, raw sugar is not keto-friendly. Despite its ‘natural’ label, it is high in carbohydrates and sugars, which are restricted on a ketogenic diet.
Raw sugar is an unrefined form of sugar, but that doesn’t make it a good fit for a ketogenic diet:
- High in Carbohydrates: Raw sugar contains a whopping 98.09 grams of carbohydrates per 100 grams, far exceeding the daily limit of 20-50 grams on a keto diet.
- Rich in Sugars: Almost all of the carbohydrates in raw sugar, 97.02 grams to be exact, are sugars, which are a big no-no on a keto diet as they can spike blood sugar levels and kick you out of ketosis.
- Lacks Nutritional Value: Besides being high in carbs and sugars, raw sugar offers minimal nutritional value, with no fiber, negligible protein, and zero fats.
- Calorie Dense: Raw sugar is calorie-dense, packing 380 kcal per 100 grams, which can lead to calorie overconsumption, a common pitfall for those trying to lose weight on a keto diet.
- No Fat Content: A hallmark of the keto diet is high fat intake, but raw sugar contains zero fats, making it an unsuitable choice for those following this diet.
In conclusion, while raw sugar may be less processed than white sugar, it’s still high in carbs and sugars, low in nutritional value, and not keto-friendly.
- Amount Per ServingCalories380
- % Daily Value *
- Total Fat
- Saturated Fat 0g 0%
- Cholesterol 0mg 0%
- Sodium 28mg 2%
- Potassium 133mg 4%
- Total Carbohydrate
- Dietary Fiber 0g 0%
- Sugars 97.02g
- Protein 0.12g 1%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.