Dante Carrillo
The Ketogenic Diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. While on the keto diet, it is important to limit your net carb consumption to 20-30g per day to stay in ketosis. Peanut M&M's are very high in net carbs, with 57.14g of net carbs per 100g serving, and also contain high-glycemic sweeteners like sugar, high fructose corn syrup, and dextrin, which can raise your blood sugar levels. As a result, it is recommended to avoid eating Peanut M&Ms while on the keto diet. However, there are sugar-free, low-carb alternatives available, and recipes for keto-friendly treats such as cookies.
| Characteristics | Values |
|---|---|
| Carbohydrates | Peanut M&M's are high in net carbs (57.14g of net carbs per 100g serving). |
| Sweeteners | Peanut M&M's contain high-glycemic sweeteners like sugar, high fructose corn syrup, and dextrin/dextrose, which can raise blood sugar levels and prevent ketosis. |
| Additives | Peanut M&M's contain blue #1, blue #2, red #40, and propyl gallate, which are food additives that should be avoided on keto. |
| Calories | Peanut M&M's are not low in calories, with one bag containing 228 calories. |
| Alternatives | Keto-friendly alternatives include sugar-free chocolate chips, unsweetened dark chocolate, and peanut butter with no added sugar. |
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What You'll Learn
Peanut M&Ms are high in net carbs
Peanut M&Ms contain high-glycemic sweeteners like sugar, high fructose corn syrup, and dextrin, which can raise your blood sugar levels and prevent you from reaching ketosis. Instead of these sweeteners, you can opt for keto-friendly alternatives like stevia, monk fruit, or erythritol.
Additionally, Peanut M&Ms contain food additives like blue #1, blue #2, and red #40, which are potentially harmful to health and should be avoided as much as possible. A healthy keto diet should consist mostly of minimally processed foods to achieve safe and effective weight loss.
While Peanut M&Ms are not keto-friendly, there are other chocolate brands that offer low-carb options. You can also explore recipes for keto-friendly treats, such as cookies made with sugar-free chocolate chips or peanut butter and sugar-free maple syrup. These treats can satisfy your sweet tooth while keeping your carb intake in check.
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Sugar-free and low-carb alternatives
Peanut M&M's are not keto-friendly as they are very high in net carbs, containing 57.14g of net carbs per 100g serving. To stay in ketosis, it is recommended to limit your net carb consumption to 20g-30g per day.
- Justin's Peanut Butter Chocolate Candies: These candies have a vegan chocolate centre surrounded by peanut butter and coated in a candy shell. They are dairy-free, vegan, and gluten-free.
- Quest Nutrition Chocolatey Peanut Coated Candies: These candies offer a good source of protein with minimal sugar. They feature a roasted peanut layered in a chocolatey coating and encased in a crunchy shell. They are keto-friendly and come in four fun natural colours.
- Unreal Dark Chocolate Peanut Gems: These are dairy-free alternatives to peanut M&M's and can be found in yellow and blue bags. They are made without dairy and are vegan options.
- Unreal Dark Chocolate Crispy Quinoa: This is another variety offered by Unreal, which offers a unique twist to the traditional peanut M&M's. They are made with organic cane sugar and organic quinoa crisps.
- Pure Food Candy-Coated Chocolate Chips: These candies are made with simple ingredients, shunning artificial colours. They are made with cocoa, cocoa butter, sugar, rice starch, sunflower oil, and natural colours like spirulina extract and radish extract. They can be found at Holland & Barrett and specialty shops in the UK.
- Dark Chocolate and Peanuts: You can also make your own keto-friendly treat by weighing out and combining dark chocolate and peanuts. This option allows you to control the ingredients and ensure they align with your keto diet.
When considering sugar-free alternatives, it is important to note that some people may experience stomach discomfort due to sugar alcohols like maltitol, commonly found in sugar-free chocolate. It is recommended to check the ingredients and be mindful of your body's reaction to these alternatives.
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Potential health issues with food additives
Peanut M&Ms are not considered keto-friendly due to their high net carb content and the presence of certain food additives. While M&Ms may satisfy a sugar craving, they can potentially cause health issues and hinder your ketosis goals.
Food additives are commonly used to enhance the taste, texture, and appearance of food products, but some of these additives have been linked to negative health effects. Here are some potential health issues associated with food additives:
Weight Gain and Obesity: Food additives like emulsifiers and thickeners can impact the body's ability to regulate weight. Emulsifiers, for instance, may allow toxic bacteria to enter the digestive system, causing inflammation and disrupting the balance of natural bacteria in the gut. This can lead to weight gain and obesity over time.
Cardiovascular Disease: The high intake of non-caloric artificial sweeteners found in many processed foods has been linked to an increased risk of cardiovascular disease in adults. These sweeteners are often marketed as a healthier alternative to sugar, but their long-term effects on heart health are concerning.
Metabolic Syndrome: Artificial food additives, particularly non-caloric sweeteners, have been implicated in the development of metabolic syndrome. This syndrome is characterized by a cluster of conditions, including increased blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels, which can increase the risk of heart disease and type 2 diabetes.
Childhood Obesity: The excessive use of food additives has been linked to childhood obesity. Children are more susceptible to the harmful effects of additives due to their smaller size and developing bodies. Additives like high-fructose corn syrup, which is commonly found in peanut M&Ms, can contribute to unhealthy weight gain and metabolic issues in children.
Cancer Risk: Ultra-processed foods, which tend to have a long list of additives, have been associated with an increased risk of cancer. Additives like nitrates and titanium dioxide, commonly found in processed meats and pre-packaged meals, may contribute to this elevated risk.
It is worth noting that not all food additives are harmful, and some are essential for food preservation and safety. However, it is important to be mindful of the potential health risks associated with excessive additive consumption. Opting for minimally processed foods, reading labels, and choosing natural alternatives can help mitigate these risks and support overall health.
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Calorie content of low-carb treats
Peanut M&Ms are not keto-friendly, as they are very high in net carbs, with 57.14g of net carbs per 100g serving. To stay in ketosis, it is recommended to limit daily net carb consumption to 20-30g.
Now, let's explore some low-carb treats and their calorie content:
Low-Carb Treat Options
- Greek Yogurt: Half a cup of non-fat plain Greek yogurt provides 15 grams of protein and 6 grams of carbs, making it a protein-rich, low-carb option.
- Hard-Boiled Egg: Opting for half a cup of chopped hard-boiled egg offers 8 grams of protein and less than 1 gram of carbohydrates.
- Cheddar Cheese: A tasty and versatile option, a quarter cup of cheddar cheese contains 6 grams of protein and less than 1 gram of carbohydrates.
- Almonds: For those who enjoy nuts, a quarter cup of sliced almonds provides a good balance of 5 grams of protein and 5 grams of carbs.
- Berries: Berries are a great lower-carb choice. One-third cup of blueberries contains 5 grams of carbs, while the same amount of strawberries has under 3 grams.
- Avocado: Avocados are nutritious and can be enjoyed on their own or paired with red pepper. Half a medium avocado stuffed with 3 ounces of canned salmon yields approximately 6 grams of carbs.
- Deli Turkey: For a light and crisp snack, roll up 1 ounce of sliced deli turkey in lettuce leaves with mustard. This snack has only 2.9 grams of carbs.
- Low-Carb "Cheesecake": For a dessert-like snack, pair a cup of low-fat cottage cheese with half a cup of blueberries and a no-calorie sweetener. This combination provides 17 grams of carbs.
- Natural Peanut Butter with Celery: A classic combination, filling two medium celery stalks with 2 tablespoons of natural peanut butter provides a satisfying snack with only 10 grams of carbs.
- Kale Chips: Even those who aren't fans of kale may enjoy kale chips. Store-bought varieties often have less than 10 grams of carbs per serving, and you can reduce that number by making them at home.
- Edamame: Also known as steamed soybeans, edamame is a tasty and nutritious option. A half-cup serving of shelled edamame has 6.9 grams of carbs, along with fiber and protein.
- Hummus with Red Bell Pepper: Hummus is a delicious and versatile dip. Spread a quarter cup of hummus onto wedges of red bell pepper for a filling snack with 16.4 grams of carbs.
- Canned Tuna: Three ounces of canned tuna packed into a ripe tomato half is a hearty snack with only 3.5 grams of carbs and a good amount of protein.
- Low-Carb BLT Wrap: For a delicious and satisfying snack, place tomato slices, bacon, avocado, and shredded cheese into a large romaine lettuce leaf.
- Sweet Bell Peppers: Bell peppers are a surprisingly low-carb vegetable, providing just 5 grams of carbs per cup. They're also rich in vitamin C, making them a nutritious choice.
Remember, when it comes to treats, it's important to prioritize healthy fats, protein, and better-for-you carbs, such as fruits and vegetables, to stay within your carb goals while still enjoying your snacks.
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Homemade keto-friendly M&M recipes
M&M's Peanut should be avoided on keto because it is very high in net carbs, with 57.14g of net carbs per 100g serving. To stay in ketosis, it is important to limit your net carb consumption to 20-30g per day. M&M's Peanut also contains high-glycemic sweeteners like sugar, high-fructose corn syrup, and dextrin, which can raise your blood sugar level and prevent you from reaching ketosis.
However, there are alternatives to satisfy your sweet tooth while staying keto-friendly. Here is a recipe for homemade vegan M&Ms that can be made keto-friendly:
Ingredients:
- Chocolate: Use a keto-approved sweetener as your sugar of choice. You can use milk chocolate, dark chocolate, or white chocolate.
- Food coloring: Blue spirulina for blue, spirulina for green, turmeric for yellow, beet juice or acai powder for pink and red.
- Optional: Peanut butter, pecans, macadamia nuts, or chips for added texture and flavor.
Instructions:
- Melt your chosen chocolate and sweetener together.
- Add food coloring to the chocolate mixture to create your desired M&M colors.
- Pipe or drop small amounts of the chocolate onto a tray lined with parchment paper to create the M&M shape.
- If desired, you can coat the M&Ms in melted chocolate instead of creating a candy shell.
- Allow the chocolate to set completely.
- Enjoy your homemade keto-friendly M&Ms!
You can also try this recipe for Keto M&M Cookies:
Ingredients:
- Almond flour
- Coconut flour
- Sugar-free maple syrup
- Sugar-free chocolate gems or chips (such as Lily's chips)
- Butter or coconut oil
- Applesauce or almond milk
Instructions:
- Preheat your oven to 350F.
- Line a baking sheet with parchment paper.
- In a large mixing bowl, combine the wet ingredients and mix well.
- In a separate bowl, add your dry ingredients and mix until combined.
- Combine the dry and wet ingredients and mix until just combined.
- If the batter is crumbly, add extra applesauce or a small amount of almond milk.
- Form 12 small balls of dough and place them on the cookie sheet.
- Press each ball into a cookie shape and distribute the chocolate buttons or chips on top.
- Bake until golden brown and enjoy!
Remember, even though these treats are low in carbohydrates and zero sugar, they are not low in calories. Enjoy in moderation as part of a balanced keto diet, which includes mostly minimally processed, healthy fat sources, and protein-rich foods.
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Frequently asked questions
No, Peanut M&Ms are very high in net carbs, containing 57.14g of net carbs per 100g serving. To stay in ketosis, it is recommended to limit your net carb consumption to 20g - 30g per day.
There are other chocolate brands that are low in net carbs, such as sugar-free chocolate chips from Lily's. You can also make your own keto-friendly treats, such as cookies made with sugar-free maple syrup and allulose, or peanut butter with unsweetened dark chocolate.
While M&M does not make a sugar-free version, there are other candy companies that offer sugar-free, low-carb options.
Yes, Peanut M&Ms contain high-glycemic sweeteners like sugar, high fructose corn syrup, and dextrin, which can raise your blood sugar levels and prevent ketosis. They also contain food additives like blue #1, blue #2, and red #40, which are potentially harmful and should be avoided on keto.
Yes, there are keto-friendly chocolate chip cookies available, such as the ones from KetoGoods, which are gluten-free, chewy, buttery, and fluffy.
