Brenda Khan
Reese's Peanut Butter Cups are a beloved treat, but are they compatible with the keto diet? The short answer is no, as they are very high in net carbs, which can prevent you from reaching ketosis. However, there are alternatives for those on a keto diet who want to enjoy a similar treat. Some companies offer keto-friendly cups with low net carbs, and there are also recipes for making your own keto-friendly peanut butter cups at home. These alternatives use sweeteners like stevia, monk fruit, or erythritol instead of sugar, and some even include MCT oil for added health benefits. So, while traditional Reese's Peanut Butter Cups are not keto-friendly, there are options available for those on the keto diet who crave this classic combination of chocolate and peanut butter.
Can you eat Reese's on keto?
| Characteristics | Values |
|---|---|
| Carbohydrates | 15g per 3 pieces |
| Net Carbs | 3.2g-45.24g per serving |
| Sugar Alcohol | 12g per 3 pieces |
| Fat | 8g per 3 pieces |
| Calories | 110 per 3 pieces |
| Laxative effect | Yes |
| Keto-friendly alternatives | Evolved Keto Cups, ChocoPerfection |
| Keto-friendly recipes | Keto Peanut Butter Cups |
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What You'll Learn
Reese's Peanut Butter Cups are high in net carbs
Reese's Peanut Butter Cups are a popular treat, but they are not keto-friendly due to their high net carb content. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate content. The typical serving size of Reese's Peanut Butter Cups is one cup, which contains about 11-12 grams of net carbs. This amount is considered high for a keto diet, as it exceeds the recommended daily net carb intake of 20-30 grams.
The high net carb content in Reese's Peanut Butter Cups is mainly due to the presence of sugar and other high-glycemic sweeteners. These include sugar, high-fructose corn syrup, and dextrose, which can significantly impact ketosis and raise blood sugar levels. Additionally, the product contains highly refined soybean oil and palm oil, which are not ideal for a keto diet.
To stay within the recommended net carb range for keto, it is advisable to limit or avoid Reese's Peanut Butter Cups. However, this doesn't mean that those on a keto diet have to miss out on the delicious combination of chocolate and peanut butter. There are several keto-friendly alternatives available, including sugar-free and low-carb options. Some brands, like ChocoPerfection, offer ultra-low-carb, high-fat chocolate that can be paired with sugar-free peanut or almond butter to create a similar taste experience.
For those who enjoy baking, there are also recipes for keto-friendly peanut butter cups that use alternative sweeteners and ingredients to reduce the net carb content. These homemade treats can be portioned and frozen for a quick, indulgent dessert that fits within keto guidelines. While it may be challenging to find reasonably priced keto-friendly cups, some brands, like Evolved, offer a variety of nut butter bars made with organic ingredients that can be a good option for those who can't eat peanut butter but can enjoy alternatives like almond, coconut, or hazelnut butter.
In summary, while Reese's Peanut Butter Cups are high in net carbs and not ideal for a keto diet, there are alternatives and recipes available to satisfy your sweet tooth while staying within keto guidelines.
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Sugar-free alternatives to Reese's
Reese's Peanut Butter Cups are very high in net carbs and contain high-glycemic sweeteners like sugar, high-fructose corn syrup, and dextrose, which can prevent you from reaching ketosis.
There are a few sugar-free alternatives to Reese's Peanut Butter Cups that you can try:
Zero Sugar Reese's
Reese's offers a zero-sugar version of their popular Peanut Butter Cups. They are available in miniature sizes and come in candy bags. Customers find them tasty and appreciate them as a low-carb alternative to regular Reese's. However, some customers have expressed dissatisfaction with the value for money, describing the product as too expensive.
Evolved Keto Cups
Evolved is a popular low-carb brand offering a variety of keto-friendly products, including nut butter bars and chocolate cups. Their products are crafted from organic, high-quality ingredients such as coconut butter, cacao, monk fruit extract, and MCT oil. While these cups are pricey, they are highly rated and do not contain keto sweeteners like Erythritol and Xylitol.
Unreal Dark Chocolate Peanut Butter Cups
The brand Unreal offers dark chocolate peanut butter cups that are vegan and gluten-free. Their cups have a higher peanut butter-to-chocolate ratio, and they use less sugar without relying on sugar alcohols like erythritol, stevia, or artificial sweeteners.
Homemade Keto-Friendly Treats
You can also make your own keto-friendly treats at home. For example, you can make ice cream using fairlife chocolate milk, peanut butter powder, and a keto-friendly sweetener like erythritol. Another option is to pair ChocoPerfection, an ultra-low carb and high-fat chocolate, with your favourite no-sugar-added peanut or almond butter for a keto-friendly Reese's cup experience.
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Keto-friendly chocolate brands
Reese's Peanut Butter Cups are not keto-compatible due to their high net carb content, which can have a severe impact on ketosis. However, there are several keto-friendly chocolate brands available that can satisfy your sweet tooth without compromising your ketosis. Here are some recommended options:
ChocoPerfection
ChocoPerfection offers a range of keto-friendly chocolates, including their Dark European Chocolate Bar. This extra-thick bar has a quintessential dark chocolate flavor without the usual bitterness. It has a creamy texture and well-balanced sweetness. The ingredients include dry cocoa solids, chicory root fiber, erythritol, cocoa butter, and vanilla extract.
The Good Chocolate
The Good Chocolate is a brand born out of the founders' journey to eliminate sugar from their diets. They offer a variety of keto-friendly chocolates, including their Himalayan Salt bar, which won the "Best Chocolate Bar" gold medal at The International Chocolate Salon in New York in 2019. Their chocolates are made with organic sweeteners found in fruits and plants, resulting in a delicious and healthy treat.
Evolved Keto Cups
Evolved is a popular low-carb brand known for its Keto Cups, which feature just seven keto-friendly ingredients. They offer a variety of nut butter bars, including almond butter, coconut butter, and hazelnut butter options. Their chocolates are crafted from organic, high-quality ingredients, including coconut butter, cacao, monk fruit extract, and MCT oil, which can help with stable energy and appetite control.
Adapt
Adapt offers a slightly grainy, melt-in-your-mouth "mini bar" that is both delicious and nutritious. It is loaded with five grams of protein and has a sweet malted milk chocolate flavor. Despite containing whey protein powder, it did not adversely affect blood glucose and ketone levels in taste tests.
Sukrin
Sukrin is a Scandinavian health brand that offers a range of all-natural, zero-calorie, and low-carb sugar alternatives, gluten-free flours, and sugar-free chocolates. Their chocolates are suitable for strict keto diets, but the inulin content may cause bloating for some individuals.
Lindt 90%
Lindt 90% dark chocolate is a popular option for those on the keto diet. While it does contain a small amount of sugar, it has been reported to help maintain ketosis and promote weight loss. It offers a good balance of flavor, texture, and macros, making it a favorite among keto enthusiasts.
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Homemade Reese's recipes
Traditional Reese's Peanut Butter Cups are not keto-friendly, as they are very high in net carbs and contain high-glycemic sweeteners like sugar, high-fructose corn syrup, and dextrose. However, several homemade recipes for keto-friendly alternatives are available online. Here is a detailed guide to making your own keto-friendly Reese's cups and ice cream bars:
Ingredients:
- Peanut butter
- Sugar-free chocolate chips or sugar-free chocolate bars
- Coconut butter
- Cacao
- Monk fruit extract
- MCT oil
- Greek yogurt
- Parchment liners or candy liners
Instructions:
First, prepare the peanut butter filling. In a bowl, mix peanut butter until it becomes soft and creamy. You can add a small amount of MCT oil to help achieve a smoother consistency. Next, prepare the chocolate coating by melting sugar-free chocolate chips or chocolate bars in a double boiler or microwave. Once the chocolate is melted, add a small amount of monk fruit extract and cacao to enhance the flavour and antioxidant content.
For the cups, use parchment or candy liners to shape the treats. Start by pouring a small amount of chocolate into the liners, then add a dollop of peanut butter filling. Top it off with more chocolate and let it harden at room temperature or in the refrigerator.
For the ice cream bars, mix Greek yogurt with peanut butter and a small amount of MCT oil. Dip popsicle sticks into the mixture and freeze until solid. Once frozen, dip the popsicles into melted sugar-free chocolate and return them to the freezer until the chocolate hardens.
Tips:
Experiment with different types of nut butter, such as almond butter, coconut butter, or hazelnut butter, to find your preferred flavour. You can also adjust the sweetness by adding keto-friendly sweeteners like stevia, erythritol, or xylitol. Remember to calculate your ideal daily net carb allowance to ensure you stay within the recommended range for ketosis.
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Other keto-friendly treats
Reese's Peanut Butter Cups are not keto-friendly, as they are very high in net carbs and contain high-glycemic sweeteners like sugar, high fructose corn syrup, and dextrose. These can raise your blood sugar levels and prevent you from reaching ketosis.
If you're looking for keto-friendly treats, there are plenty of options available that will satisfy your sweet tooth without kicking you out of ketosis. Here are some ideas for treats that are low in carbs and keto-approved:
Fat Bombs: These are high-fat, low-carb treats that are perfect for satisfying a chocolate craving. You can make them with just a few simple ingredients, such as peanut butter, almond butter, coconut butter, or hazelnut butter, and sweeten them with keto-friendly sweeteners like stevia or erythritol.
Keto Cups: If you're missing peanut butter cups, there are keto-friendly options available. Brands like Evolved Keto Cups offer a variety of nut butter cups and bars that are low in carbs and use high-quality, organic ingredients.
Chocolate: Look for chocolate brands that are low in net carbs and sweetened with keto-friendly sweeteners. ChocZero and Lily's are two examples of brands that sweeten their chocolate with stevia and erythritol.
Keto Desserts: There are many keto-friendly dessert recipes available online, including cheesecakes, brownies, cookies, and even keto copies of your favorite candies like Snickers and Oreo. You can also make keto mug cakes, chocolate espresso treats, and ice cream.
Fresh Berries: For a simpler option, fresh berries with whipped cream can be a delicious and keto-friendly treat. Just be mindful of the amount you're consuming, as even these natural sugars can add up.
So, while you may need to avoid Reese's on your keto journey, there are still plenty of sweet treats to enjoy!
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Frequently asked questions
Reese's Peanut Butter Cups are not keto-compatible due to their high net carb content. However, there are alternative keto-friendly options available, such as ChocoPerfection, or you can make your own keto-friendly version at home.
Some alternatives to Reese's that are keto-friendly include ChocoPerfection, Evolved Keto Cups, and making your own keto-friendly peanut butter cups at home using recipes provided by various websites.
It is recommended to limit your daily net carb intake to between 20g and 30g to stay in ketosis while on the keto diet. You can calculate your ideal daily net carb allowance using a keto macros calculator.
Some keto-friendly sweeteners that can be used in place of sugar include stevia, monk fruit, and erythritol. These sweeteners will not raise your blood sugar levels and can help you maintain ketosis.
