Sweeteners differ in how they affect the body. Sugar-based sweeteners such as sucrose, honey, maple syrup, agave nectar, HFCS, and lactose provide calories and carbohydrates, while non-nutritive sweeteners such as stevia and monk fruit have little or no effect on blood sugar. Natural does not automatically mean low sugar, and a smaller blood sugar rise does not necessarily mean a sweetener is harmless. Understanding these differences helps you make informed low-carb choices.

Lactose is the natural sugar found in milk and dairy products. It is made of two sugars, glucose and galactose, and must be broken down by the enzyme lactase before it can be absorbed. Lactose intolerance occurs when the body no longer produces enough lactase, leaving some lactose undigested and causing symptoms such as bloating, gas, and cramps. Fermentation reduces lactose because bacteria consume some of it. Lactose-free milk is not sugar-free milk—the sugar remains in the

Food manufacturers often replace healthy fats with sugar to enhance taste and increase sales. Sugar does not always appear as "sugar" on ingredient labels. It may be listed under dozens of different names, including glucose, fructose, sucrose, dextrose, maltose, lactose, and galactose. Multiple sugar names may even appear within the same ingredient list. Being aware of these alternative names can help you make more informed food choices and avoid products containing more suga