Is Brown Sugar Keto Friendly?

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Is brown sugar keto friendly? Let’s find out if people can use this famous sweetener in their keto recipes.

Is Brown Sugar Keto Friendly
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What Is Brown Sugar?

Brown sugar is commonly used as a substitute for white sugar to sweeten food. However, contrary to popular belief, it doesn’t contain less calories than white sugar. In fact, both sugar types are nutritionally similar.

The biggest difference of these two comes down to the presence of molasses. Brown sugar is made with molasses from sugar cane, and that’s how it gets its distinct brown color.

And depending on the amount of molasses, brown sugar can be light brown or dark brown.

Nutritional Information For Brown Sugar

Before we answer the question, “is brown sugar keto friendly?”, let’s look at its nutritional information below.

One teaspoon (3g) of brown sugar provides 11 calories, zero total fat and 2.9g of total carbs. It also has 4mg of potassium and 0.8mg of sodium.

Is Brown Sugar Keto Friendly?

No, brown sugar is not keto friendly. Regardless of the amount you consume, brown sugar can kick you out of ketosis. It is a high-glycemic sweetener with a glycemic index of 65 and can cause your blood sugar level to spike.

A Close Up Of Brown Sugar Cubes Over Sugar
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Keto Alternatives For Brown Sugar


If you’re looking for a sweeter alternative to brown sugar that is keto friendly, stevia is the way to go. It is 100 to 300 times sweeter but has no effect on ketosis.


Erythritol is a great brown sugar alternative. It is a type of carbohydrate called a sugar alcohol. And it is a low-calorie sweetener that has no effect on ketosis.


Allulose is a plant-based, natural sweetener. Like erythritol, it has zero carbs and fat and is slightly less sweeter than brown sugar.

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