In recent years, the keto diet has become incredibly popular. A ketogenic diet involves consuming a very low amount of carbohydrates to put one’s body into ketosis, which allows them to burn fat for energy.
Per Healthline, this diet can cause weight loss and assist with other issues, though some have reported issues like nausea and reduced energy as a side effect.
One of the other issues that comes with the keto diet is that it can be difficult to figure out what actually does and does not have carbohydrates. Although most food products have their ingredients listed, there are still some surprises that can cause unexpected consequences for keto dieters.
TikTok user and Keto diet coach Jamie (@ketocoach) recently got the internet talking after claiming that this seemingly keto-safe product can actually cause issues for keto dieters. Here’s what you need to know.
Is Sugar-Free Jelly Really Carbohydrate-Free?
In her video, Jamie says that there are some products that, even though they say they don’t contain sugar, can spike your blood sugar levels.
“If you find products that say sugar-free, make sure you’re checking the ingredients,” she says, holding a jar of Smucker’s Sugar-Free Jelly, “because it’s got maltodextrin in it, and maltodextrin can raise your blood sugar worse than actual sugar can.”
She then flips it over to reveal that one tablespoon has 5 grams of carbohydrates, similar to other sugar-free jelly products she finds.
This issue isn’t just with jelly, either, she says. Showing several packs of sugar-free candy, she warns that “sugar-free or zero sugar does not mean low carbohydrates because this is still going to spike your blood sugar.”
Showing one of the packs of sugar-free candy, she reveals that, while there’s no added sugar, there are still 2 net carbs in four pieces of the candy. Consuming these in great enough quantities, one can get close to the 20 to 50 carbs per day recommended by the keto diet.
Instead, Jamie says that if one is going to get jam, they should look for options that are made purely with fruit.
Can Sugar-Free Products Spike Your Blood Sugar?
Immediately, commenters began to claim that they did not experience blood sugar spikes when eating these sugar-free products.
“Doesn’t raise my blood sugar at all!” exclaimed a commenter.
“My sugars don’t spike when I use those two brands. Not everyone’s body will react the same way as others. So I’ll keep using what works for me,” added another.
In response to a comment with a similar sentiment, Jamie stated that “Even without sugar, some sweeteners and additives can spike insulin or trigger a blood sugar rise. Your body reacts to more than just table sugar. Even foods with zero sugar like rice turn into glucose when digested.”
@ketocoach CORRECTION 👉 The chocolates are only 2net carbs b/c they have 16g of sugar alcohols… which shouldn’t effect your blood sugar! #bloodsugar #sugarfree
But Is This Factually Correct?
According to VeryWell Health, some people may experience blood sugar spikes after consuming maltodextrin. This is because maltodextrin has a glycemic index higher than table sugar.
Consequently, experts advise that people who are diabetic should monitor their blood sugar levels when consuming the ingredient. For those on the keto diet who are simply worried about whether these products will kick one out of ketosis, there’s a chance they will if consumed in high enough quantities. And so, one should simply be mindful of what and how much they are eating of them while on a keto diet.
BroBible reached out to Jamie via TikTok and Instagram direct message.