What are the names for sugar? 

This first step to doing Keto successfully requires awareness. Did you know that there are many names for sugar and the list is added to yearly? I am sure that you know that High Fructose Corn Syrup (HFCS) is one of them but as you start to read labels (that is ESSENTIAL at this step!) you will learn to identify them easily:

Acesulfame Potassium (AS) (Ace-K)
Agave 
Agave Nectar
Asparteme (AS)
Barbados Sugar
Barley Malt
Beet Sugar
Blackstrap Molasses
Brown Sugar
Buttered Syrup
Cane Juice
Cane Juice Crystals
Cane Sugar
Caramel
Carob Syrup
Castor Sugar
Coconut Nectar
Coconut Sugar/Crystals
Confectioner’s Sugar
Corn Syrup
Corn Syrup Solids
Crystalline Fructose
Cyclamate (AS)
Date Sugar
Date Syrup
Dates
Demerara Sugar
Dextran
Dextrose
Diastatic Malt
Evaporated Cane Juice
Florida Crystals
Fructose
Fruit Juice
Fruit Juice Concentrate
Galactose
Glucose
Glucose Solids

Golden Sugar
Golden Syrup
Grape Sugar
High-Fructose Corn Syrup
Icing Sugar
Invert Sugar
Lactitol (SA)
Lactose
Levulose
Light Brown Sugar
Luo Han Guo (Monk Fruit) (AS)
Malitol (SA)
Malt Syrup
Maltodextrin
Maltose
Mannitol  (SA)
Maple Syrup
Molasses
Monk Fruit (AS)
Muscovado
Organic Raw Sugar
Palm Sugar
Panocha
Raw Sugar
Refiner’s Sugar
Rice Syrup
Saccharin (AS)
Sorbitol (SA)
Sorghum Syrup
Stevia (SA)
Sucralose (AS)
Sucrose
Tagatose
Treacle
Turbinado Sugar
Yellow Sugar
Xylitol (SA)
Xylose

 

*SA: Sugar Alternative (natural, no calories)

*AS: Artificial Sweetener


Considering sugar-free foods vs. no sugar

Whether you use artificial sweeteners at this (or any) point is a personal decision. I encourage you to research and resources that will help you decide. I will also provide resources for you. Be aware that if I send you 10 articles or studies, five will say there is harm and the other five will say there is no harm; that is why you will have to make your own decision. However, let it be said that many people find that their weight loss will stall with any sugars, even the natural ones (not fully laboratory chemicals) with no calories (SA on the list). Furthermore, some people will find that they cannot get rid of their sugar cravings while consuming anything sweet, natural or artificial. However, I would rather see you stick to a sugar elimination program than not, and sometimes it will be the difference between feeling you have to give up your coffee and so you might not even start the program or starting the program and having one or two cups with a packet of Splenda! That being said, it is not a license to eat unlimited quantities of sugar-free this and that (sugar-free popsicles, sugar-free puddings and jello, for instance). You must get rid of the sugar cravings and remember, sugar – in any form –  begets sugar cravings. However, a little bit of non-caloric sweetener might help you get “over the hump” and find success in giving up sugar, and that is what is important. As you become stronger and your tastes change, it will become easier and easier. If you are doing this on your own, be honest – a packet of Splenda or Sweet and Low in a coffee is not the same as packing your kitchen with all things sugar-free!