How much sugar are you allowed to eat on low carb?

Ask Bitten Jonsson

Can you include berries and dairy if you want to lose weight? How much sugar are you allowed to eat on low carb? And a big thank you to Bitten for what she does!

These and other questions are answered this week by our food-addiction expert, Bitten Jonsson, RN:

How much sugar are you allowed to eat on low carb?

If something has sugar in it, what is the highest amount we should avoid? And how is sugar alcohol different?


Hi Quiana,

If you are a sugar addict I recommend zero added sugars in any way, shape or form due to it’s triggering effect both in sweetness on the tongue, insulin release and that it will keep your sweet tooth going. We sugar addicts can trigger our reward system (i.e dopamine release and we want more) by looking at trigger foods.

If you only have harmful use, I will recommend you to keep it as low as possible and keep an eye on if it triggers you to eat more. Due to our biochemical individuality it is impossible to say a specific number of grams.

Take care,

Berries and dairy?

I’m confused. It says that in order for women to lose weight, they need to avoid fruit but a few berries with cream or greek yogurt.

I have around 42 lbs (19 kg) to lose but am returning to LCHF after unsuccessfully following a vegan diet and feeling ill.

Do you think it’s OK to include berries and yogurt with a few flaked nuts once a day?

I think I will go insane if it’s all just meat and eggs.


Hello Esther,

I hope you enjoy chicken and fish too in your LCHF diet.

There is a big difference in carb content in fruit and berries. For example, a banana is 22 g carbs per 100 g fruit while raspberries only 4 g of carbs per 100 g.

You can try yogurt and berries and watch out for nuts. They have carbs too if you are sensitive. You can google carbohydrate charts and check.

But many people have a hard time losing weight on cream and yogurt. What about some nice above-ground growing vegetables?

Wish you the best in finding a “fuel mix” you feel well on and lose weight.



Your talk on sugar addiction forced me to stop pretending that I was better off than ‘drug addicts’!

I was ignorant and thought myself a tad superior because I had given up smoking and I had never touched “drugs” in my life. Thank you so very much you helped me and I am no longer ignorant. Thank you.

I am a sugar addict and carefully guide myself now. I also have the strength now to avoid those people who will not accept that they must NOT offer me sweets. I know myself now better than before.

Thank you,

Thank you for sharing so honestly your “surrender”.

I truly can identify with that feeling in the beginning. I was the one that could control it! :) Not!

Almost everyone has walked that road. When we accept we are sugar addicts and start being honest with ourselves, thats when recovery really starts.

Wish you a fantastic recovery,


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