For those following a ketogenic diet, the quest for sweet treats can be challenging. Smart Sweets have emerged as a popular lower-sugar alternative to traditional candies, piquing the interest of keto dieters. But are Smart Sweets truly keto-friendly? This article delves into the ingredients, nutritional information, and real-world testing to provide a comprehensive answer.
What are Smart Sweets?
Smart Sweets are candies designed for individuals seeking to avoid sugar, artificial colors, and excessive calories. The company offers a variety of options, including sweet fish, sour blast buddies, fruity gummy bears, sour gummy bears, peach rings, and even lollipops. Smart Sweets distinguishes itself by having no sugar added, being sugar alcohol-free, peanut and tree nut-free, GMO-free, dairy/soy/lactose-free, and containing no artificial flavors or colors.
Tara Bosch, the founder of Smart Sweets, aimed to create a gummy with no added sugar that could be shared with anyone with a sweet tooth. This mission reflects a broader movement towards healthier snack options.
Nutritional Information and Ingredients
A key aspect of determining whether Smart Sweets fit into a keto lifestyle is examining their nutritional content and ingredients.
Key Ingredients
- Isomalto-oligosaccharides (IMO): Also known as soluble tapioca fiber, IMO serves as a replacement for corn syrup, helping to reduce sugar content without causing stomach upset.
- Soluble Fiber from Tapioca: Prebiotic soluble fiber from tapioca can raise blood sugar levels, despite not being counted as a net carb on the label.
- Rice Flour: Used as a thickening agent, particularly in the sour gummy varieties.
- Fruit and Vegetable Juice (for color): Contains fructose, which can impact heart and liver health.
- Natural Fruit Flavor and Natural Peach Flavor: Often proprietary mixtures of both natural and lab-created ingredients.
- Citric Acid: A naturally occurring acid in citrus fruits, giving sour candies their flavor.
- Lactic Acid: An organic acid created during fermentation.
- Malic Acid: Another sour-tasting organic acid found in fruits.
- Fumaric Acid: A fruity-tasting acid used as a flavoring compound and preservative.
- Pectin: A soluble fiber from plants.
- Gelatin: A gel-like protein derived from collagen (found in Gummy Worms, which are not plant-based).
- Spirulina Extract (for color): A blue-green algae used as a nutritional supplement.
- Carnauba Wax: Used to harden and give structure to food products.
- Carrageenan: An additive made from red seaweed used to thicken, emulsify, and preserve food and beverages.
- Coconut Oil: Derived from coconuts (found in Caramels).
Net Carb Counts
According to Smart Sweets, peach rings and plain gummy bears have the best carb counts at 5 net carbs per bag. Sour gummy bears are slightly higher at 7 net carbs per bag.
Read also: Low-Carb Ice Cream Guide
Fiber Content
Smart Sweets contain approximately 6g of fiber per 1.8oz bag in the US. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
The Keto Diet and Smart Sweets: A Complex Relationship
The ketogenic diet involves restricting carbohydrate intake to induce a metabolic state called ketosis, where the body burns fat for fuel instead of glucose. This makes careful consideration of carbohydrate sources essential.
Potential Issues
- Soluble Fiber from Tapioca: Despite being a fiber, soluble fiber from tapioca can elevate blood sugar levels, potentially hindering ketosis.
- Rice Flour: Found in the sour gummies, rice flour is a high-carb food that is generally avoided on the keto diet.
- IMO Content: Smart Sweets uses isomalto-oligosaccharides (IMO) as a replacement for corn syrup.
Personal Testing and Results
To assess the impact of Smart Sweets on ketosis, some individuals have conducted personal tests, monitoring blood ketone and glucose levels before and after consuming the candies.
One such experiment involved a team member testing ketone levels using a blood test and a Keyto breath sensor. The results indicated a decrease in ketone levels after consuming Smart Sweets, suggesting that excessive consumption could potentially disrupt ketosis.
- Initial State: .5 mmol on blood test, and level 4 on the Keyto.
- Post-Consumption: .2 mmol on blood test, and level 2 on the Keyto.
These results highlight the importance of individual testing, as metabolic responses can vary.
Read also: Indulging on Atkins
Serving Size Considerations
Based on the nutritional facts alone, consuming an entire package of gummy bears may not be keto-friendly, as it can account for a significant portion of the daily carbohydrate limit. However, smaller servings may be more manageable. Splitting a bag into two or three servings can reduce the net carb intake per serving.
Smart Sweets Flavors: A Taste Test
The flavor and texture of Smart Sweets also play a role in their appeal as a keto-friendly treat.
Flavor Reviews
- Sweet Fish: These were a favorite, with a chewy texture similar to real Swedish Fish, though the flavor is more akin to cherry.
- Sour Gummy Bears: These were favored over the non-sour version, tasting more like traditional candy. The sour coating is more pleasant than that of the sour blast buddies.
- Fruity Gummy Bears: While the flavors fall short overall, there are many pieces in a bag, making it deeply satisfying.
- Sour Blast Buddies: These were the least satisfying, being just sour without an interesting sugary flavor profile or chew.
- Peach Rings: Per Smart Sweets, peach rings have the best carb counts at 5 net carbs.
Texture
Smart Sweets generally have a good springiness, giving them a better chew than other gummy replacements on the market.
Smart Sweets vs. Traditional Candy
Smart Sweets offer several advantages over traditional candies, primarily in terms of sugar content. Traditional candies often list sugar as the first ingredient, whereas Smart Sweets significantly reduce or eliminate added sugars.
Healthier Alternatives
For those seeking even healthier keto-friendly dessert options, real dark chocolate with a high cocoa content is often recommended. Despite containing small amounts of sugar, dark chocolate can result in a lower insulin response compared to alternative sugars used in some sugar-free candies.
Read also: Losing Weight While Eating Candy
Potential Side Effects and Considerations
While Smart Sweets are generally considered safe, some individuals may experience side effects due to certain ingredients.
Common Concerns
- Digestive Sensitivity: High quantities of fiber in one sitting may cause digestive issues for some individuals.
- Carrageenan: Studies have linked carrageenan with inflammation, irritable bowel syndrome, bloating, and type 2 diabetes.
- Pectin: Some people report gas or diarrhea, and it may prevent the absorption of beta-carotene.
Allergen Information
Smart Sweets offers a variety of plant-based candy options. However, some products contain allergens.
- Gummy Worms: Contain gelatin and are not plant-based.
- Caramels: Contain coconut as an ingredient.
- Lollipops: Are now manufactured in an allergen-free facility, and have removed the allergen statement from our new packaging.
Smart Sweets tries its best to use allergen-free facilities that do not process the major food allergens identified by US regulatory authorities, however some of its products may be made in facilities that process and handle allergens. Its manufacturing facilities have robust separation and testing programs to ensure there is no cross-contamination. In addition, it add precautionary allergen statements on its packaging if the facility processes or handles the allergens for its consumers to make the right decisions for them.
Smart Sweets and Blood Sugar
The easiest way to measure blood sugar is at home with a blood glucose monitor. For reference, a healthy blood sugar level is between 70-99 mg/dl, and high blood sugar is toxic to your cells.
Soluble fiber from tapioca appears to be the main problem, but the basic problem is that sweet treats often do raise your insulin levels, whether or not they raise your blood sugar.
Smart Sweets Production and Shipping
Orders are currently taking 2-3 business days to fulfill and then 1-5 business days to deliver, depending on where you live. Customers will get a tracking number in their inbox as soon as their candy is on its way to them. Unfortunately Smart Sweets is currently unable to ship to Alaska and Hawaii.
Smart Sweets Account Management
Customers can login to their account, select "View Addresses" to edit and delete existing address(es), or add a new address. Keeping up to date information allows for faster checkout & ensures that your sweets make it safely to their new home.