Just going on the low-carb candy keto diet doesn’t make your sweet tooth disappear. But this eating pattern limits your daily caloric consumption to 20–50 g to put you in ketosis, a metabolic state in which your body burns fat instead of carbohydrates for energy. This usually means that much-carbonated candy is off-limits. All the same, keto-friendly treats are increasingly common. We evaluated the candies below according to the following criteria:
- Net carbs. Each item comprises minimal net carbs (total carbs minus fiber and sugar alcohols), making it easy to fit a serving into your diet. This number estimates how many carbs the body ends up breaking.
- Ingredient quality. The highest-ranked choices are free of synthetic sweeteners and unnecessary additives like artificial flavors.
- Availability. All goods are available on the internet, but some are also sold at grocery or convenience stores — even in rural regions.
Finding Keto Candy
Your first idea might be to begin perusing the numerous sugar-free candy possibilities available, but a lot of sugar-free candy is not keto. Even though they’re lower on the glycemic index than regular sugar, a few sweeteners used in sugar-free candies, such as maltitol and xylitol, can have an impact on blood sugar, so they may kick you out of ketosis.
Keto candies are usually sweetened instead with stevia, monk berry, or yacon, or erythritol, a sugar alcohol.
Besides scanning the ingredients for sweeteners, you may use the macro values of candy to ascertain if it is going to obey the keto diet.
The general guideline on the keto diet plan is that you should plan for 75 percent of your calories to come from fat, 20 percent from protein, and 5% from carbs. You will want to search for a candy that fits within your allowances for daily, even if it does not have those precise proportions of fat to protein to carbohydrates.
Looking to specialization brands is your best bet; Because the diet is indeed low-carb, you won’t discover that a lot of mainstream candies just so happen to be keto besides the darkest of chocolates.
Keto Candy Recipes
If you already have keto sweeteners on hand and don’t want to mess with reading labels, making your own candy is always an option. Here are some promising recipes from around the web.
- Sugar-Free Keto Candied Pecans
- Homemade Keto Almond Joy Candy Bars
- Homemade Sugar-Free Gummy Candy
- Easy Keto Peanut Butter Cups
- Chewy Keto Caramel Candy
- Keto Butterscotch Candy
Here are the best keto candies
- SmartSweets Gummy Bears
SmartSweets Gummy Bears are a keto-friendly alternative to your childhood favorite. Though every bag is comparatively high in net carbs, you are able to divide it into as many portions as you see fit.
The candy is created out of high-quality components, colored with fruit juice, and sweetened with stevia and allulose, a type of natural sweetener that your body doesn’t absorb.
SmartSweets additionally offers Sweet Fish, Peach Rings, Sour Blast Buddies, and Sour Gummy Bears.
Net carbohydrates: 18 g in each 1.8-ounce (50-gram) bag
- ChocZero White Keto Chocolate Peanut Butter Cups
If you’ve been overlooking white keto chocolate, these peanut butter cups from ChocZero might be a great fit.
Made from high quality South American cocoa butter, they’re free of sugar alcohols, artificial sweeteners, soy, and palm oil.
Best of all, they contain only 1 gram of net carbs per slice.
ChocZero offers a huge assortment of other keto-friendly chocolate candies as well.
Net carbohydrates: 1 g in every 14-gram piece
- Lilys Dark Chocolate Keto Covered Caramels
These bite-sized caramels from Lilys candy are covered in dark chocolate keto.
They are sweetened naturally with stevia and erythritol, a sugar alcohol that may cause less gastrointestinal upset than artificial sweeteners and other sugar alcohols.
Lilys provides a variety of other low sugar candies and bars too.
Net carbs: 6 grams per 1-ounce (28-gram) serving
4. Go Better Keto Dark Chocolate Keto Hazelnut Butter Cups
These hazelnut butter cups are an indulgent alternative to Nutella and other chocolate-hazelnut spreads, the majority of which are loaded with sugar.
They feature 0 grams of net carbs, as they feature both fiber and allulose.
Additionally, they’re vegan, dairy-free, soy-free, and preservative-free.
Net carbs: 0 g per 4-piece (32-gram) serving
5. Stevita Naturals Hard Candy
All these keto-friendly hard candies are free of gluten, artificial flavors, and allergens. They come in four flavors including cherry, grape, orange, and strawberry.
They’re naturally sweetened with stevia and isomalt, a sugar alcohol derived from sugar cane.
On top of that, they’re free of net carbs.
Net carbohydrates: 0 g per 1 candy
6. Tom and Jennys Classic Soft Caramels
These soft caramels are made with heavy cream for a rich, delectable mouthfeel.
They are sweetened with maltitol and xylitol.
Yet, these sugar alcohols can cause digestive upset if eaten in large amounts, and also an animal study indicates that maltitol may even worsen blood glucose control, which can kick you out of ketosis.
Therefore, it’s ideal to adhere to one caramel, which contains 0 grams of net carbs.
Net carbs: 0 grams per caramel (7 grams)
7. Dr. Johns Healthy SweetsPeppermint Hard Candy
Although miniature peppermint candies seem innocuous, eating only one or two per day can undermine the keto diet, since they largely contain sugar.
Yet, these sugar-free peppermint candies from Dr. John’s Healthy Sweets are incredibly low in net carbs. They’re sweetened with erythritol and xylitol, flavored obviously, and obtain their color from vegetable and fruit juice.
This business also supplies a number of other keto-friendly hard candies.
Net carbs: 2 grams per 4 pieces (18 grams)
8. Keto Wise Chocolate Pecan Cluster Fat Bombs
These keto fat bombs comprise medium-chain triglyceride (MCT) oil, which might help you burn off more fat — but this result would only be minor considering the little amount in the candy.
Bear in mind that these high fat treats contain preservatives like disodium phosphate, in addition to the artificial sweetener sucralose.
Net carbohydrates: 1 g per 2-piece (32-gram) serving
9. Atkins Endulge Chocolate Peanut Candies
This candy is an ideal keto option to carbonated Peanut M&M’s.
Nonetheless, it packs artificial flavors, the synthetic sweetener sucralose, and some food dyes associated with hyperactivity in children.
All the same, Atkins goods are widely accessible, even in rural areas where you may be unable to locate some of the other options on this listing.
Net carbohydrates: 1 gram per package (34 grams)
Bear in mind that they’re sweetened with maltitol, which could spike blood glucose levels. Thus, it’s best to stick to only one or two bits per sitting.
Hersheys also offers several other sugar-free versions of the classic candies, including Jolly Ranchers, Reese’s Peanut Butter Cups, Twizzlers, and York Peppermint Pattie.
Net carbs: 1 gram per 5 bits (40 g )
How to Select keto candy
When selecting a keto candy, the carbohydrate count is a vital consideration. Generally, people on keto target for 20–50 grams of net carbs every day.
It’s also very important to clearly understand how different kinds of sweeteners affect your glucose levels.
Although sugar alcohols are usually subtracted from the total carb count to calculate net carbs, this amount may not correctly represent how specific sugar alcohols, such as maltitol, affect your blood sugar levels.
The best keto-friendly candy are all erythritol, allulose, stevia, and monk berry, that appear to have minimal impacts on your glucose levels.
Additionally, while these candies may be low in net carbs, they’re not calorie-free. Eating too many can stall weight reduction or even cause weight reduction , and consuming massive quantities of sugar in one sitting may cause severe abdominal cramping and nausea (2Trusted Source).
Moreover, many more affordable keto-friendly candy contain artificial sweeteners, which may harm the healthy bacteria in your gut. In turn, this may affect the way your body processes sugar and predispose you to weight gain.
As a guideline, like a single serving of keto candies as an occasional treat to ensure that you limit blood sugar spikes — as well as suspicious sweeteners and components — while still adhering to your own carb and calorie objectives.
The Most Important Thing
You can find kinds of keto candy to suit every taste, from chocolates to gummies to hard candy.
But, it’s essential to seek out candies made with high quality ingredients like natural sweeteners which will not spike your blood sugar levels. Additionally, you should follow the recommended serving size, as these candies may still package calories.
All these keto-friendly candies are fantastic alternatives to enjoy on occasion without derailing your health goals.