Sugar-Free Reese's: Keto-Friendly Treat Or Trick?

Reese's Peanut Butter Cups are a popular snack, but are they keto-friendly? The short answer is no. Traditional Reese's Peanut Butter Cups are loaded with sugar and other unhealthy ingredients that can kick you out of ketosis. However, there are sugar-free and keto-friendly alternatives available, as well as recipes to make your own.

Sugar-free alternatives to Reese's Peanut Butter Cups

If you're looking for a sugar-free alternative to Reese's Peanut Butter Cups, there are a few options available. However, it's important to note that the sugar-free version of Reese's Peanut Butter Cups is not considered keto-friendly due to its high carb content and the presence of unhealthy ingredients like soybean oil and TBHQ. Here are some alternatives to consider:

Unreal Peanut Butter Cups

The brand name Unreal offers a range of vegan and gluten-free peanut butter cups. Their dark chocolate peanut butter cups are made with less sugar and do not contain sugar alcohols, artificial flavors, or preservatives. They also have an option with crispy quinoa for added nutrition. You can find Unreal peanut butter cups on Amazon, Thrive Market, or their website.

Skinny Dipped Peanut Butter Cups

Skinny Dipped offers peanut butter cups with a higher ratio of peanut butter to chocolate, similar to the Reese's Eggs. Their dark chocolate version has only 2 grams of sugar per cup. These cups are not vegan but are keto-friendly and made with simple ingredients like unsweetened chocolate, peanut butter, and allulose. You can find them at select Target stores or on the Skinny Dipped website.

Justin's Organic Peanut Butter Cups

Justin's carries a range of USDA-certified organic peanut butter cups, including vegan dark chocolate varieties. Their dark chocolate peanut butter cup ingredients include organic dark chocolate, organic peanut butter, organic cane sugar, organic peanut flour, organic palm oil, sea salt, and organic sunflower lecithin. You can find them on Justin's website, Amazon, or select stores.

Perfect Snacks Dark Chocolate + Sea Salt Peanut Butter Cups

Perfect Snacks offers refrigerated dark chocolate and sea salt peanut butter cups that contain 20+ hidden superfoods, providing a nutrient boost. Their ingredients include peanut butter, dark chocolate, honey, nonfat dry milk, rice protein, dried whole egg powder, and a blend of superfood powders. These cups are not vegan due to the milk and egg powders but contain organic ingredients and whole foods. You can find them at retailers like Whole Foods and Target, or online at Amazon or the Perfect Snacks website.

ChocoPerfection

ChocoPerfection is recommended by keto diet experts as an ultra-low-carb, high-fat chocolate option with no hidden carbs or added sugar. You can pair it with your favorite no-sugar-added peanut or almond butter to create a keto-friendly Reese's cup experience.

Keto Chocolate Almond Butter Cups

As an alternative to peanut butter cups, you can explore keto chocolate almond butter cups as a healthier option. These cups typically contain healthy fats and organic ingredients that align with keto diet requirements.

While these alternatives may not be exact replicas of Reese's Peanut Butter Cups, they offer similar flavor profiles with reduced sugar content and healthier ingredients.

Ingredients to avoid on keto

While on the keto diet, it is important to check the ingredients list of the food you are consuming. The keto diet is a low-carb and high-fat diet, hence, it is important to eat quality foods. Here are some ingredients that you should avoid while on the keto diet:

Sugars

It is common knowledge that sugar is not allowed on the keto diet. However, sugar often comes in disguise. Many companies claim their products to be sugar-free, but they include other sneaky sugar substitutes that have similar effects on your body. There are over 60 different names for sugar. Some common ones are:

• All types of sugar (Coconut sugar, Brown sugar, Palm sugar, Caramel, etc)
• Syrups (High-fructose syrup, Malt syrup, Maple syrup, Agave syrup, Corn syrup, etc.)
• Fruits and fruit juices (Cane juice, Fruit juice, Dates, Dried fruit, etc.)
• Chemically-sound ingredients (Dextrose, Glucose, Lactose, Fructose, etc.)

Artificial Sweeteners and Sugar Alcohols

Many sweeteners used in sugar-free products can easily knock you out of ketosis and raise blood sugar. Some sugar alcohols, or polyols, that should be avoided are:

• Maltitol
• Xylitol

Some artificial sweeteners that should be avoided are:

• Aspartame
• Saccharin
• Sucralose
• Acesulfame potassium
• Advantame

Artificial Trans Fat and Highly-Processed Vegetable Oils

Fats are essential on the keto diet but not all types of fats. It is highly recommended to avoid artificially produced trans fats and highly-processed vegetable oils. Unlike olive oil, coconut oil, and other nut oils, most vegetable oils are highly processed and produced with high heat, solvents, and bleach. These artificial fats can cause inflammation and health problems. Some types of trans fats to avoid are:

• Hydrogenated or partially hydrogenated anything
• Interesterified oils

Some highly-processed vegetable oils to avoid are:

• Soybean oil
• Corn oil
• Canola oil
• Cottonseed oil
• Sunflower oil
• Safflower oil
• Grapeseed oil
• Rice bran oil
• Vegetable oil

Starchy Ingredients

Starchy foods are not keto-friendly. Some starchy ingredients to look out for are:

• Grains (Oats, Rye, Quinoa, Rice, Buckwheat, etc)
• Wheat (Bulgar, Burghul, Durum, Bran, White flour, etc.)
• Starchy veggies, flours and fillers (Cornstarch, Tapioca fiber, Cottonseed, Cassava, Powdered cellulose, Lentil, Sweet potatoes, potatoes, etc.)

Artificial Food Additives and Preservatives

It is recommended to avoid artificial food additives and preservatives such as:

• Monosodium glutamate (MSG)
• Potassium and sodium sorbate
• Carrageenan
• BHA and BHT
• Artificial flavours and colourings

Ingredients to look for in keto-friendly alternatives

When looking for keto-friendly alternatives, it's important to consider the nutritional value of the ingredients and how they fit within the keto diet's framework of being low-carb and high-fat. Here are some ingredients to look for:

• Healthy Fats: Avocados, olives, and olive oil are excellent sources of healthy fats, which are essential in the keto diet. Avocados and olives also contribute fiber and are low in net carbs.
• High-Fat Dairy: Cream, half-and-half, butter, and ghee are good choices as they are high in fat and low in carbs. Cheese is another keto-friendly option, offering a range of varieties that are low in carbs and high in fat, such as cheddar, ricotta, and Greek yogurt.
• Plant-Based Milk: Opt for unsweetened soy, almond, or coconut milk. Avoid oat milk, even if it's unsweetened, as it tends to be high in carbs.
• Green Leafy Vegetables: These are excellent keto-friendly options as they are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Examples include spinach, kale, arugula, and collard greens.
• Low-Carb Veggies: Besides leafy greens, there are other non-starchy vegetables that are keto-friendly. These include zucchini, summer squash, peppers, cauliflower, and broccoli.
• Nuts and Seeds: These are healthy, high-fat, and low-carb options. They also provide fiber, which aids in satiety and natural calorie control.
• Berries: Most fruits are too high in carbs for keto, but berries are an exception. Raspberries, strawberries, and blackberries are good choices due to their lower carb content and high fiber content.
• Sweeteners: When it comes to sweeteners, opt for keto-friendly options like stevia, monk fruit, or erythritol. Sucralose is another carb-free artificial sweetener with a glycemic index of zero, but it may lead to gut health issues with regular consumption.
• Healthy Proteins: Animal proteins such as fish, shellfish, meat, poultry, and eggs are good sources of protein and typically low in carbs.

Homemade keto-friendly Reese's Peanut Butter Cups recipes

Overview

If you're a fan of Reese's Peanut Butter Cups but want to stick to a keto diet, you're in luck! You can easily make your own keto-friendly version of this delicious treat with just a few simple ingredients and a little time in the kitchen. Here are some recipes and tips to get you started.

Ingredients

The main ingredients you'll need for keto peanut butter cups are:

• Sugar-free chocolate: Look for sugar-free chocolate chips or bars, or use dark chocolate with a cocoa content of 85% or higher.
• Coconut oil: This helps to soften the chocolate and make it easier to bite into. You can also use butter or grass-fed butter if you prefer.
• Peanut butter: Choose a natural peanut butter with no added sugar or oil. Make sure it's thick and creamy, not runny.
• Sweetener: You can use a powdered sweetener like erythritol or xylitol, or a liquid sweetener like stevia drops. Avoid crystal sweetener, as it will make the filling crunchy instead of creamy.
• Optional ingredients: Vanilla extract, almond flour, and sea salt can enhance the flavour and texture of your peanut butter cups.

Method:

Here's a step-by-step guide to making keto peanut butter cups:

• Melt the chocolate: Combine your sugar-free chocolate with coconut oil and melt it in the microwave or over a double boiler. Stir until smooth.
• Prepare the moulds: Line a muffin tin with paper or silicone liners. You can also use candy moulds or mini cupcake silicone moulds.
• Create the chocolate layers: Spoon the melted chocolate into the moulds, using about 1 tablespoon for the bottom layer and less for the top. Tilt the moulds or use the back of a spoon to coat the sides. Freeze the moulds for about 10 minutes to set the chocolate.
• Make the peanut butter filling: Mix the peanut butter with coconut oil, sweetener, and optional ingredients like vanilla and almond flour. Microwave the mixture for a few seconds to soften, then stir until smooth.
• Assemble the cups: Remove the moulds from the freezer and spoon the peanut butter filling on top of the frozen chocolate layer. Flatten it with a spoon, then freeze again for about 10 minutes.
• Add the final chocolate layer: Rewarm the remaining melted chocolate and spread it over the peanut butter filling. Freeze or refrigerate until firm.

Storage:

These keto peanut butter cups are best stored in an airtight container in the refrigerator for up to 3 weeks. You can also freeze them for up to 6 months and enjoy them straight from the freezer or thawed at room temperature.

Tips and Variations:

• Thicken the peanut butter filling: If your peanut butter is runny, you can add almond flour, coconut flour, or peanut flour to thicken it.
• Sweeten to taste: The amount of sweetener you use may vary depending on your preference. Start with a small amount and adjust as needed.
• Make mini cups: For smaller peanut butter cups, use a mini muffin tin.
• Get creative: Try using different types of nut or seed butter, such as almond butter or sunflower seed butter. You can also experiment with milk or white chocolate instead of dark chocolate.

Now you have everything you need to make your own delicious keto-friendly Reese's Peanut Butter Cups at home. Enjoy experimenting with the ingredients and flavours to create a treat that satisfies your sweet tooth while fitting your dietary needs!

Carb and sugar content of Reese's Peanut Butter Cups

Reese's Peanut Butter Cups are a popular treat, but what's their carb and sugar content? Are there any low-carb options available?

The standard Reese's Peanut Butter Cups contain 41% carbs, with a calorie density of 515 calories per 100g. This works out to around 232 calories per 45g serving (1.6 oz, 2 cups).

For those on a low-carb or keto diet, Reese's also offers a sugar-free version of their miniature peanut butter cups. These are marketed as a low-carb alternative to the classic treat. However, it's important to note that these sugar-free cups are not keto-friendly. While they don't contain any sugar, they are packed with maltitol, a sugar alcohol with a glycemic index almost as high as sugar. This means they could have a severe impact on ketosis and are best avoided.

The sugar-free option also contains other unhealthy ingredients, including soybean oil, cottonseed oil, and peanut oil. These highly refined oils are prone to oxidation and may cause inflammation in the body. Additionally, with 3.85g of net carbs per 100g serving, these treats are considered high-carb and could prevent you from reaching ketosis.

So, while Reese's does offer a sugar-free version of their popular peanut butter cups, they are not a good choice for those on a keto diet due to their high carb and sugar alcohol content.

Frequently asked questions