Eating Candy On Keto: How Bad Is It?

The ketogenic diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. The diet restricts daily carb intake to 20-50 grams, which means that most sugary sweets are off-limits. However, there are keto-friendly alternatives to traditional candy, such as those made with sugar substitutes like erythritol and stevia. While these candies can be a good option for those craving a sweet treat, they are typically more expensive than regular candy and still contain some carbs. Additionally, excessive consumption of certain sugar substitutes can have a laxative effect.

Keto-friendly candy options

The ketogenic diet is a low-carbohydrate method of eating. While it can be challenging to find keto-friendly candy options, there are some sweet treats that you can enjoy while staying within the dietary restrictions of the keto diet. Here are some ideas for candies that are low in carbohydrates and free of sugar:

Hard Candies

You can make your own keto-friendly hard candies with just three ingredients: 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. Melt the butter, add the sweetener, cream, and vanilla, and bring to a simmer, stirring regularly. Once the mixture reaches 145C/290F, remove it from the heat and spoon it into a lined pan to refrigerate until firm. These candies have a slightly salty-sweet flavour and a crunchy texture.

Chocolate

Chocolate can be part of a keto diet if you choose sugar-free or low-carb options. You can make your own chocolate treats with keto chocolate chips, such as Lily's dark chocolate chips or Lakanto low-carb chocolate chips. You can also make your own sugar-free chocolate chips. Simply melt the chocolate and add your choice of nuts, seeds, or nut butter. For example, you can make keto candy bars with chocolate, peanut butter, and almonds or other nuts and seeds of your choice.

Gummies

There are some keto-friendly gummy options available, such as Kiss my Keto gummies and Smart Sweets brand gummies, which are sweetened with erythritol. However, be cautious as some sugar-free gummy products can cause digestive issues.

Peanut Butter Cups

Keto peanut butter cups are a popular treat, and you can make your own at home or buy them pre-made. Try making your own with sugar-free chocolate chips and peanut butter, or purchase pre-made cups from brands like ChocZero.

Other Options

There are also some creative keto candy options, such as sugar-free marshmallows, coconut clusters, and peppermint patties. You can even make your own keto Snickers bars by using the keto candy recipe as a base and adding peanut butter and nuts.

How to make keto candy bars

Ingredients

You will need the following ingredients to make keto candy bars:

• Chocolate chips (keto-friendly and sugar-free)
• Nut butter (e.g. almond butter, peanut butter, or coconut oil for a nut-free option)
• Nuts or seeds of choice (e.g. cashews, almonds, walnuts, pecans, etc.)
• Confectioners swerve (optional)
• Coconut oil (optional)

Method

• Line an 8-inch pan with parchment paper or wax paper.
• If using a natural nut butter that is hard or difficult to stir, gently warm it to soften.
• Leave the nuts or seeds whole or chop them with a knife or food processor, being careful not to process them for too long to maintain some texture.
• Melt the chocolate using a double boiler or in the microwave in short intervals to avoid burning.
• Stir all the ingredients together until smooth.
• Pour the mixture into the prepared pan and spread it out evenly.
• Freeze for 10 minutes or refrigerate until firm enough to slice.
• Store at room temperature if your home is not too warm, or in the refrigerator or freezer, especially for the coconut oil version, which is more melty.

Tips:

• If you are transporting the bars to an event where they won't be refrigerated, either omit the coconut or freeze the bars beforehand.
• If the chocolate becomes too firm to cut, let it sit at room temperature for a few minutes to soften.

Variations:

• Chocolate Peanut Butter Cup: Use creamy or crunchy peanut butter and chopped peanuts.
• Mocha Coconut: Add shredded coconut and instant coffee to the chocolate mixture.
• Mint Chocolate Chip: Add pure peppermint extract to the chocolate after melting.
• Chocolate Raspberry: Stir in crushed freeze-dried raspberries or strawberries before chilling.

The effect of sugar on ketosis

The ketogenic diet is a low-carbohydrate method of eating that puts your body into a metabolic state called ketosis, where it burns fat instead of carbs for energy. This means that most sugary sweets are off-limits. However, sugar alternatives and artificial sweeteners in some keto-friendly candies may still knock you out of ketosis.

When you consume sugar, your body produces insulin to regulate blood sugar levels. Insulin is a hormone that signals cells to absorb glucose from the bloodstream, thereby reducing blood sugar levels. In the context of ketosis, insulin plays a crucial role in determining whether your body burns fat or glucose for energy.

All carbohydrates that stimulate insulin production will bump you out of ketosis because the insulin: glucagon ratio determines ketogenesis. The amount of carbohydrates you consume will determine how long ketogenesis is inhibited. Even small amounts of sugar can lead to an insulin spike, disrupting the metabolic state of ketosis.

The Impact of Sugar Alternatives and Artificial Sweeteners

While sugar is largely off-limits on a ketogenic diet, sugar alternatives and artificial sweeteners are often used in keto-friendly candies. These alternatives may include erythritol, stevia, monk fruit, and allulose. While these sweeteners have minimal effects on blood sugar levels, excessive consumption of certain artificial sweeteners with sugar alcohols (such as sorbitol, xylitol, and maltitol) may have a laxative effect. Therefore, it is important to read labels and be mindful of portion sizes.

Managing Sugar Cravings While in Ketosis

If you're craving something sweet while on a ketogenic diet, there are a few strategies you can employ:

• Opt for keto-friendly treats: Choose from a variety of keto-friendly candies, chocolate bars, and gummy bears that are specifically designed to be low in net carbs. These treats use alternative sweeteners and are generally safe to consume in moderation while on a ketogenic diet.
• Make your own keto candy: You can easily make your own keto-friendly candy at home by using ingredients such as keto-friendly chocolate chips, peanut butter, and nuts. There are numerous recipes available online that can satisfy your sweet tooth without kicking you out of ketosis.
• Focus on whole foods: When following a ketogenic diet, it's important to prioritise nutrient-dense, whole foods. Include plenty of low-carb, non-starchy vegetables like spinach, cauliflower, broccoli, zucchini, and asparagus. These foods are rich in fibre and essential nutrients, which can help improve your overall diet quality.
• Be mindful of portion sizes: Whether you're indulging in keto-friendly candies or treating yourself to a non-keto dessert, it's important to practise portion control. Enjoy these treats in moderation and always read nutrition labels to ensure they fit within your daily carb allotment.

The best keto candies

If you're on a keto diet, you might be missing your favourite sweet treats. But there are plenty of keto-friendly candies out there to satisfy your sugar cravings. Here are some of the best options, from chocolate bars to gummy bears.

Best keto gummy candy: SmartSweets Gummy Bears

These are a great keto-friendly alternative to a childhood favourite. SmartSweets Gummy Bears are coloured with fruit juice and sweetened with stevia and allulose, a natural sweetener that your body doesn't absorb. A bag contains 18 grams of net carbs, but you can divide it into as many portions as you like.

Best keto candy for white chocolate lovers: ChocZero White Chocolate Peanut Butter Cups

If you've been missing white chocolate, these peanut butter cups from ChocZero are a great choice. They're made from high-quality South American cocoa butter and are free of sugar alcohols, artificial sweeteners, soy, and palm oil. Each piece contains only 1 gram of net carbs.

Best keto chocolate-covered caramel: Lily's Dark Chocolate Covered Caramels

These bite-sized treats from Lily's Sweets are covered in 55% dark chocolate and sweetened with stevia and erythritol, a sugar alcohol that may cause less digestive upset than other artificial sweeteners. Each 1-ounce serving contains 6 grams of net carbs.

Best keto candy for Nutella lovers: Go Better Keto Dark Chocolate Hazelnut Butter Cups

These hazelnut butter cups are a great alternative to Nutella and other chocolate-hazelnut spreads, which are usually loaded with sugar. They contain less than 1 gram of net carbs per serving and are made with fibre and allulose. They're also vegan, dairy-free, soy-free, and preservative-free.

Best keto hard candy: Stevita Naturals Hard Candy

These keto-friendly hard candies are free from gluten, artificial flavours, and common allergens. They come in four classic flavours: cherry, grape, orange, and strawberry. They're sweetened with stevia and isomalt, a sugar alcohol derived from sugar cane, and are free from net carbs, making them a perfect treat for those on a keto diet.

Best keto caramel: Cocomels Coconut Milk Caramels in Sea Salt

These soft caramels are made with coconut cream for a rich, decadent mouthfeel. They're sweetened with allulose and monk fruit, which are considered zero-calorie sweeteners. A serving of five caramels contains just 2 grams of net carbs, making them a safe choice for keto dieters.

Best keto mints: Dr. John's Healthy Sweets Peppermint Hard Candy

Although regular peppermint candies seem harmless, eating just a few per day can sabotage a keto diet due to their high sugar content. Instead, try these sugar-free peppermint candies from Dr. John's Healthy Sweets. They're extremely low in net carbs, sweetened with erythritol and xylitol, and naturally flavoured and coloured.

Best organic keto candy: BHU Keto Truffle Fat Bombs

These are the perfect choice for keto dieters looking for a decadent dessert that fits their daily carb count. BHU Keto Truffle Fat Bombs are certified organic and come in four delicious flavours: Double Dark Chocolate, Hazelnut, Mint, and Peanut Butter.

Best high-fat treat: Sweetwell Keto Chocolate Bites

Sweetwell offers a keto-friendly alternative to traditional, sugary, chocolate-covered nuts. Their products are made with natural ingredients like cocoa butter, roasted peanuts or almonds, and cocoa, and sweetened with stevia. They're also higher in fat than most keto candies due to the use of nuts, which are naturally high in healthy fats.

Best for milk chocolate lovers: Bulletproof Original Milk Style Chocolate Bar

If you're a milk chocolate fan, this bar from Bulletproof is a great keto-friendly option. It tastes like it's packed with sugar, but it only has 2 net carbs per 30-gram serving. It's sweetened with stevia and erythritol, which don't impact blood sugar, making it a perfect keto treat.

The cost of keto candy

Keto-friendly candies are generally more expensive than regular candies. Prices can vary depending on the brand and the retailer, but they typically range from $1.22 to $3.92 per ounce (28 grams) or $5.99 to $44.35 per package.

For example, a pack of ChocZero's sugar-free caramels costs $5.49 for a 3.5-ounce box on Amazon, while a pack of their keto-friendly chocolate-covered marshmallow bits costs $6.99 for a 4-ounce box.

At the higher end of the price range, a box of 16 ChocZero keto chocolate truffles costs $9.99 for 8.5 ounces, and a 12-ounce box of their keto butter cookies costs $13.99.

There are also recipes online for making your own keto candy bars at home, which may be a more cost-effective option. These recipes typically include ingredients such as chocolate, nut butter, and nuts or seeds, which can be purchased in bulk and used to make multiple batches of candy bars.

Frequently asked questions