Madeleine Hull
The keto diet is a low-carbohydrate diet that restricts your daily carb intake to 20-50 grams, putting your body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This means that most sugary treats, including candy, are off-limits. However, there are keto-friendly candy options available that use alternative sweeteners like erythritol, xylitol, stevia, and monk fruit. These candies allow people on the keto diet to satisfy their sweet tooth without kicking them out of ketosis. While these candies can be a good choice, they should be enjoyed in moderation as part of a balanced diet to avoid triggering cravings, binge eating, and digestive issues.
| Characteristics | Values |
|---|---|
| Carbohydrates | Carbohydrates are restricted to 20-50 grams per day on a keto diet, so candies with low or zero net carbs are preferred. |
| Sugar | Sugar is replaced with sweeteners like erythritol, monk fruit, stevia, or allulose to make keto-friendly candies. |
| Calories | Keto candies are not calorie-free, so they should be consumed in moderation. |
| Ingredients | Natural, high-quality ingredients are preferred, avoiding artificial colors and sweeteners. |
| Portion Size | It is recommended to stick to the serving size as overeating may cause stomach issues and weight gain. |
| Brands | Some keto-friendly candy brands include Kiss My Keto, SmartSweets, ChocZero, and Bulletproof. |
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What You'll Learn
Keto-friendly candy options
A ketogenic diet is a low-carbohydrate method of eating. While on a keto diet, a person's daily carb intake is restricted to 20-50 grams to put them in ketosis, a metabolic state in which the body burns fat instead of carbohydrates for energy. This means that most sugary sweets are off-limits. However, there are plenty of keto-friendly candy options to satisfy your sweet tooth.
When choosing a keto candy, the carb count is a key consideration. Keto candies vary in their carb content, with some being higher in carbs than others. It is important to check the ingredient labels to ensure that the candy fits within your daily carb allowance. Additionally, some of the sugar alternatives used in keto candies may knock you out of ketosis, so it is important to be mindful of the type and amount of sugar substitutes used.
- Gummy bears: SmartSweets was one of the first brands to offer a low-sugar version of this childhood favourite. Their gummy bears are free from artificial sweeteners, sugar alcohols, flavours, and colours, and are instead sweetened with stevia and allulose. Kiss My Keto also offers keto-approved gummy bears made with MCT oil derived from coconuts.
- Chocolate: Bulletproof's Original Milk Style Chocolate Bar tastes like it's packed with sugar but only has 2 net carbs per 30-gram serving. It is sweetened with stevia and erythritol, which do not impact blood sugar. For dark chocolate lovers, a 92% dark chocolate bar sweetened with monk fruit is available on Amazon. ChocZero offers a large assortment of keto-friendly chocolate candies, including peanut butter cups.
- Hard candies: Dr. John's Healthy Sweets offers peppermint hard candies that are extremely low in net carbs and sweetened with erythritol and xylitol. They also offer a variety of other keto-friendly hard candies.
- Fat bombs: BHU Keto Truffle Fat Bombs are a perfect choice for keto dieters looking for a decadent dessert that fits into their daily carb count. They come in four delicious flavours: Double Dark Chocolate, Hazelnut, Mint, and Peanut Butter.
- Nuts: Sweetwell offers keto-friendly bites made with chocolate and nuts. Unlike some other keto chocolate-covered nut products, Sweetwell doesn't use artificial flavours, sweeteners, or colours.
- Homemade keto candy: If you're feeling creative, you can make your own keto candy at home using simple ingredients like butter, heavy cream, zero-sugar sweetener, and vanilla extract. You can also add mix-ins like chopped pecans, seeds, or crushed keto cereal for added crunch.
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Natural sweeteners
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It is considered a nonnutritive sweetener, meaning it contains little to no calories or carbs. Unlike regular sugar, stevia may help lower blood sugar levels. It is available in both liquid and powdered forms and is generally recognized as safe (GRAS). However, some people may experience side effects such as bloating, dizziness, nausea, and numbness.
Monk Fruit
Monk fruit is a natural sweetener that contains no calories or carbs, making it an excellent option for a ketogenic diet. It is much sweeter than regular sugar, and studies have shown that it may help stimulate the release of insulin, which can improve blood sugar management. Be sure to check the ingredients label when purchasing monk fruit sweetener, as it is sometimes mixed with sugar or other sweeteners that can alter the carb and calorie content.
Erythritol
Erythritol is a natural sweetener that contains just 0.2 calories per gram and has no impact on blood sugar levels. It is often used in combination with other sweeteners, such as stevia, to create a well-rounded sweet taste. Erythritol is generally well-tolerated, but consuming large amounts may cause digestive issues in some individuals.
Natural Sugar Alternatives
While not strictly keto-friendly, some natural sugars can be incorporated into a keto diet in moderation. These include honey, coconut sugar, maple syrup, and dates. However, these options are still high in calories and carbs and may impact blood sugar control, so they should be used sparingly.
In addition to these natural sweeteners, there are also commercially prepared keto-friendly candies available, such as Kiss My Keto and SmartSweets, which use these natural sweeteners to provide a sweet taste without kicking you out of ketosis. Remember, even with keto-friendly candies, moderation is essential to avoid any digestive issues and to stay within your daily carb allowance.
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Calories and carbs
However, there are keto-friendly candies available that are very low in carbs, with some containing zero net carbs per serving. For example, SmartSweets offers gummy bears with 5g or less of sugar and 17g or more of fibre, and Kiss My Keto offers similar products made with MCT oil. These candies are usually sweetened with sugar substitutes like erythritol, monk fruit, or stevia, which have minimal impact on blood sugar levels.
It's important to note that while these candies are low in carbs, they are not calorie-free. Eating too much may stall weight loss or contribute to weight gain. Additionally, consuming large quantities of sugar alcohols in one sitting may cause stomach cramps and diarrhoea. Therefore, it's best to stick to the recommended serving size and enjoy these treats in moderation.
When choosing keto candies, be sure to check the ingredient labels to ensure they fit within your daily carb allowance and don't contain any unwanted additives. Some candies may be higher in fat, which can be beneficial on a keto diet, but it's important to be mindful of your total calorie intake.
In addition to store-bought options, you can also make your own keto-friendly candies at home. This allows you to control the ingredients and customise the flavours to your liking.
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Homemade keto candy
If you're craving sweets on a keto diet, you can try making some homemade keto candy. This way, you can indulge in your favourite treats while sticking to your low-carb diet.
There are plenty of easy-to-make keto candy recipes available online. For example, a simple recipe with only three ingredients is a combination of butter, sugar-free syrup, and sweetener. You can use a monkfruit blend sweetener or allulose, and the only syrup that is recommended for making keto candy is by ChocZero, as it is sugar-free and sugar alcohol-free. This recipe allows you to make any candy you want, from caramels to high chews, lollipops, and jolly ranchers.
Another three-ingredient recipe includes butter, heavy cream, and a zero-sugar sweetener such as allulose, monk fruit, or keto brown sugar. You can also add vanilla extract for a subtle vanilla flavour. First, line and grease an 8 x 8-inch baking pan with tin foil or parchment paper and set it aside. Then, melt the butter in a deep pot or saucepan over low to medium heat. Once melted, add the sweetener, cream, and vanilla, and bring the mixture to a simmer. Stir regularly until it begins to bubble. Use a candy thermometer to check the temperature, and once it hits 145°C/290°F, remove it from the heat. You can also pour the mixture onto candy moulds or parchment paper and refrigerate until hardened.
It's important to note that while keto candies are low in carbs, they are not calorie-free. Eating too much may stall weight loss or contribute to weight gain. Additionally, consuming large quantities of foods with sugar alcohols in one sitting may cause stomach cramps and diarrhoea. Therefore, it's best to enjoy keto candies in moderation as an occasional treat.
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Sugar alternatives
While on a keto diet, it is important to restrict your daily carb intake to 20-50 grams to reach ketosis, a metabolic state in which your body burns fat instead of carbohydrates for energy. This means that most sugary sweets are off-limits. However, there are several sugar alternatives that can be used to make keto-friendly candies.
Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is part of the sunflower family. It is lower in calories and carbohydrates than table sugar and does not impact blood sugar, making it a good option for those on a keto diet. Monk fruit is another great option, as it is 100-250 times sweeter than regular sugar and contains no calories or carbs. Erythritol is also a good choice, with just 0.2 calories per gram, and it does not affect blood sugar levels. These sweeteners can be found in keto-friendly candies like Bulletproof's Original Milk Style Chocolate Bar, Dr. John's Healthy Sweets Peppermint Hard Candy, and Kiss My Keto's gummy bears.
Other sugar alternatives that can be used in keto diets include yacon syrup, xylitol, and sucralose. Yacon syrup is made from the roots of the yacon plant, which is commonly grown in South America. It contains half the calories of table sugar and is a source of fructooligosaccharides, a type of soluble fiber that can help lower cholesterol and protect against heart disease. However, it may cause bloating, cramps, and diarrhea in some people. Xylitol is a sugar alcohol that is commonly used as a sweetener and can be found in some sugar-free candies and chewing gums. Sucralose is an artificial sweetener that is often used in diet soft drinks and sugar-free candies. While it has zero calories, some people believe that artificial sweeteners can drive weight gain.
It is important to note that even keto-friendly candies should be consumed in moderation, as they may still contain calories and consuming large quantities of foods with sugar alcohols may cause stomach cramps and diarrhea. Additionally, some people find that consuming sweet-tasting foods and drinks may promote cravings for more sweet treats, which can be problematic for those trying to maintain a keto diet.
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Frequently asked questions
Yes, you can eat candy on a keto diet, but you must choose low-carb and sugar-free alternatives. Regular candy is mostly made from sugar and is therefore too high in carbohydrates to fit into a keto diet.
Some keto-friendly candy options include:
- Dr. John's Healthy Sweets Peppermint Hard Candy
- BHU Keto Truffle Fat Bombs
- Kiss My Keto gummies
- Smart Sweets
- ChocZero
- Healthsmart Chocorite chocolate bars
- Lily's chocolate
- Genius Gourmet energy bars
- Keto cheesecake
- THINK keto protein bar
- Mr. Tortilla cookie mix
- Magic Spoon
It is best to enjoy keto candies as an occasional treat rather than a regular indulgence. Even keto-friendly sweets can trigger cravings, hunger, and binge eating.
Some alternatives to eating candy while on a keto diet include eating berries with cream, pure unsweetened cacao powder in coffee, or transitioning to a keto diet slowly by reducing fruit intake over a few weeks.
Some keto-friendly sweet treats that aren't candy include keto-friendly chocolate bars, such as those by Gatsby, or cookies, such as the Atkins Chocolate Chip cookies.
