Milly Gaines
The ketogenic diet is a low-carbohydrate method of eating that aims to restrict your daily carb intake to 20–50 grams to put you in ketosis, a metabolic state in which your body burns fat for energy. This means that most sugary sweets are off-limits. However, there are plenty of keto-friendly candy options available in supermarkets and online, and even recipes you can make at home. These candies are typically sweetened with sugar substitutes like erythritol, allulose, stevia, and monk fruit, which have minimal effects on blood sugar levels. While these treats can help satisfy your sweet tooth, it's important to remember that they are not calorie-free, and consuming large quantities of sugar alcohols may cause stomach cramps and diarrhea.
| Characteristics | Values |
|---|---|
| Carb count | People on keto should eat no more than 20 to 50 grams of carbs per day |
| Sweeteners | Erythritol, allulose, stevia, and monk fruit are keto-friendly sweeteners |
| Calories | Keto candies are not calorie-free |
| Sugar alcohols | Consuming large quantities of foods with sugar alcohols may cause severe stomach cramps and diarrhea |
| Additives | Scan ingredient labels to ensure your keto candies are free of artificial colorings and sweeteners like sucralose and acesulfame potassium |
| Total carbs | Carb content will be labeled clearly on the packaging |
| Net carbs | To calculate net carbs, subtract total fiber (which includes some sugar substitutes) from total carbs |
| Sugar-free candies | Sugar-free candies may have a laxative effect |
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What You'll Learn
Keto-friendly sweets are typically low-carb and sugar-free
The ketogenic diet is a low-carbohydrate method of eating. It restricts your daily carb intake to 20–50 grams to put you in ketosis, a metabolic state in which your body burns fat instead of carbs for energy. This means that most sugary sweets are off-limits. However, there are plenty of keto-friendly candy options that can be enjoyed if you follow a keto diet.
When choosing keto candies, it's crucial to read the nutrition labels to determine the total and net carb content. For keto-approved candy, look for options with less than 30 grams of carbs per serving and zero grams of added sugar. Net carbs are calculated by subtracting total fiber and sugar alcohols from total carbs.
There are many keto-friendly candy options available in supermarkets and online, including sugar-free caramels, chocolate, and hard candies. You can also make your own keto candy at home with recipes that use low-carb and sugar-free ingredients.
While keto-friendly candies can satisfy your sweet tooth without breaking ketosis, it's important to consume them in moderation as part of a balanced diet.
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Sugar-free candy can cause gastric issues
Sugar-free candy is generally considered keto-friendly, but it can cause gastric issues. Sugar alcohols, which are often used as sugar substitutes in sugar-free candies, are the main culprit. Examples of sugar alcohols include sorbitol, mannitol, xylitol, isomalt, maltitol, and hydrogenated starch hydrolysates.
Our bodies cannot fully digest sugar alcohols, so they remain in the gut and can cause gastrointestinal issues. The body responds by sending water to the stomach and intestines to flush out the sugar alcohols, which can lead to diarrhea. The unabsorbed sugar alcohols are then fermented in the gut, producing gas, bloating, and gastrointestinal sounds.
In addition to gastric issues, sugar alcohols can also trigger severe sweet tooth cravings, making it difficult to control servings and leading to excessive consumption. This can stall weight loss or even contribute to weight gain, which is counterintuitive to the keto diet's weight loss goals.
It is important to note that not everyone experiences gastric issues with sugar-free candy. Individual tolerance levels vary, and some people may be able to consume sugar-free candies without any problems. However, for those with sorbitol intolerance or gut microbiota imbalances, the gastric side effects can be more pronounced.
To avoid gastric issues, it is recommended to read nutrition labels carefully and be mindful of the types and amounts of sugar alcohols present in sugar-free candies. Limiting consumption and opting for natural sweeteners, such as erythritol, allulose, stevia, and monk fruit, may help reduce the risk of gastric distress.
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Sugar-free sweets can be homemade
Another recipe for sugar-free peanut butter chocolate candy is also available. This recipe uses stevia as a sweetener and coconut oil instead of butter. The ingredients are mixed and frozen in candy molds.
There are also recipes for keto candy, which are low-carb and suitable for those on the ketogenic diet. These recipes typically use alternative sweeteners like allulose, monk fruit, erythritol, stevia, or keto brown sugar. One such recipe uses only three ingredients: butter, heavy cream, and a zero-sugar sweetener. The ingredients are melted and simmered together before being shaped and coated in chocolate.
There are many other recipes for keto-friendly sweets, including cheesecakes, cakes, and muffins, as well as sugar-free jelly and chocolate treats.
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Sugar-free chocolate is available
Some popular options for sugar-free chocolate that are keto-friendly include Lily's chocolate, which offers semi-sweet chocolate chips and other chocolate products, and ChocZero, which provides a variety of sugar-free filled chocolates, including peanut butter cups and peppermint patties. These brands offer vegan options and are mindful of using low-carb ingredients to cater to those on a keto diet.
In addition to pre-made sugar-free chocolates, there are also recipes available for making your own keto-friendly chocolate treats. For example, The Big Man's World website offers a recipe for 3-ingredient keto candy that can be coated in sugar-free chocolate and refrigerated until firm. This recipe includes suggestions for customisations, such as adding chopped pecans or using butter extract for a buttery flavour.
It is worth noting that while sugar-free chocolate can be a good option for those on a keto diet, it is still important to practise moderation. Eating too much chocolate, even if it is keto-friendly, can contribute to weight gain and may affect ketosis. Additionally, some sugar substitutes used in sugar-free chocolate may have a laxative effect, so it is important to be mindful of the potential side effects and consume these treats in moderation.
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Sugar-free candy can be purchased online
Online retailers such as Walmart also stock sugar-free candy. Walmart offers a range of sugar-free options from brands such as Russell Stover, Werther's Originals, and Hershey's Sugar Free. Russell Stover's sugar-free offerings include dark chocolate mint patties, coconut chocolate candy, and pecan delight chocolate candy.
In addition to purchasing sugar-free candy, those on a keto diet can also make their own keto-friendly treats. There are hundreds of keto recipes for desserts and candies available online, and many keto-friendly ingredients can be purchased online or at local supermarkets. For example, erythritol, allulose, stevia, and monk fruit are keto-friendly sweeteners that can be used in place of sugar.
It is important to note that while sugar-free candy can be a good option for those on a keto diet, it is still important to read nutrition labels and be mindful of the total and net carb count. Additionally, some sugar substitutes can have a laxative effect, so it is important to be cautious when trying new products.
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Frequently asked questions
Yes, people on keto can eat sugar-free candy, but it should be enjoyed in moderation.
Some keto-friendly candies include:
- Dr. John's Healthy Sweets Peppermint Hard Candy
- BHU Keto Truffle Fat Bombs
- Sweetwell Keto Chocolate Bites
- Bulletproof Original Milk Style Chocolate Bar
- ChocoRite Crispy Caramels
- Russel Stover Sugar-Free Caramels
- Lily's Chocolate
- Sugar-free Jolly Ranchers
- Keto Peanut Butter Cups
- Keto Chocolate
- Sugar-free Marshmallows
- Coconut Clusters
Some good keto-friendly sweeteners include erythritol, allulose, stevia, and monk fruit. These sweeteners have minimal effects on blood sugar levels.
When choosing a keto candy, it is important to consider the carb count and aim for options with less than 30 grams of carbs per serving. Look for treats with zero grams of added sugar and pay attention to the total carbs and net carbs. Net carbs are calculated by subtracting total fiber and sugar alcohols from total carbs.
Yes, consuming large quantities of sugar-free candy on keto may cause some side effects such as severe stomach cramps, diarrhea, and gastric issues due to the presence of sugar alcohols and artificial sweeteners. It is important to read the nutrition labels and ingredient lists to make an informed choice.
