For individuals adhering to the Atkins 20, Atkins 40, or the New Atkins 100 diet, the availability of keto-friendly candy options offers a way to satisfy sweet cravings while maintaining a low-carb lifestyle. Atkins provides a diverse selection of these treats. However, it's crucial to remember that these sweets should complement, not replace, whole food choices like vegetables, proteins, and healthy fats.
Atkins' Keto Candy and Low-Carb Chocolate Options
Chocolate Squares
Atkins has recently launched a new line of chocolate squares, designed as perfectly portioned, low-carb on-the-go treats. The Atkins Milk Chocolate Caramel Squares feature a caramel center encased in milk chocolate. Each square contains 1 gram of protein, 1 gram of sugar, 5 grams of fiber, 2 grams of net carbs, and 140 calories.
Chocolate Bars
For those tempted by vending machine snacks, Atkins offers a range of chocolate bars. The Atkins Caramel Nut Chew Bar combines caramel, peanuts, and nougat, coated in chocolate. Each bar provides 5 grams of protein, 1 gram of sugar, 6 grams of fiber, 2 grams of net carbs, and 130 calories. For a tropical flavor, the Atkins Chocolate Coconut Bar features coconut covered in chocolate, with each bar containing 4 grams of protein, 1 gram of sugar, 9 grams of fiber, 2 grams of net carbs, and 170 calories.
The Atkins Chocolate Caramel Mousse Bar offers a lighter option with a chocolate mousse center, caramel layer, and chocolate coating. Each bar has 3 grams of protein, 1 gram of sugar, 9 grams of fiber, and 2 grams of net carbs, totaling 120 calories. Peanut enthusiasts may enjoy the Atkins Peanut Caramel Cluster Bar, featuring a nougat center, caramel coating, and peanut toppings, providing 7 grams of protein, 1 gram of sugar, 6 grams of fiber, 3 grams of net carbs, and 140 calories. While not a chocolate bar, the Atkins Nutty Fudge Brownie offers a chocolate experience with a chewy brownie filled with walnuts and topped with chocolate. Each brownie contains 7 grams of protein, 0 grams of sugar, 6 grams of fiber, 2 grams of net carbs, and 170 calories.
Candy
Candy is not entirely forbidden on the Atkins diet. Atkins Chocolate Candies offer a rich chocolate experience with a candy shell. One serving contains 1 gram of protein, 1 gram of sugar, 4 grams of fiber, 1 gram of net carbs, and 110 calories. For a crunchy option, Atkins Chocolate Peanut Candies deliver 4 grams of protein, 1 gram of sugar, 2 grams of fiber, 1 gram of net carbs, and 150 calories per serving.
Read also: Understanding the Atkins Diet
The Atkins Pecan Caramel Clusters combine caramel and roasted pecans dipped in chocolate, with each cluster providing 1 gram of protein, 1 gram of sugar, 8 grams of fiber, 2 grams of net carbs, and 120 calories. Atkins Chocolate Covered Almonds offer roasted almonds with a chocolate coating, delivering 3 grams of protein, 1 gram of sugar, 1 gram of fiber, 2 grams of net carbs, and 140 calories per serving. Atkins Peanut Butter Cups, made with milk chocolate and peanut butter, contain 2 grams of protein, 0 grams of sugar, 4 grams of fiber, 2 grams of net carbs, and 160 calories per cup.
Atkins Endulge Bars
Atkins Endulge Bars aim to satisfy candy cravings without the high sugar content, hydrogenated oils, and trans fats found in typical store-bought candy bars. These bars are heat-sensitive, and purchasing a cold pack service during summer months is recommended to prevent melting. Standard shipping from Albany, NY, to the West Coast takes 5-7 days, potentially exceeding the effectiveness of cold packs. While the company ships promptly from a climate-controlled warehouse, they cannot control extreme temperatures or delays during transit and do not offer refunds, returns, or exchanges for melted products. If the bars arrive soft, refrigerating the unopened products for about an hour can help them firm up.
Nutritional Facts of Atkins Endulge Bars
A serving size of 1 bar (60 grams) contains 240 calories. The nutritional breakdown includes:
- Total fat: 15 grams (19% of the daily value), with 8 grams of saturated fat (40% of the daily value), 0 grams of trans fat, 1.5 grams of polyunsaturated fat, and 4 grams of monounsaturated fat.
- Cholesterol: 5 milligrams (2% of the daily value).
- Sodium: 260 milligrams (11% of the daily value).
- Total carbohydrate: 23 grams (8% of the daily value), including 12 grams of dietary fiber (43% of the daily value), 2 grams of total sugar (including 0 grams of added sugar), and 8 grams of glycerin.
- Protein: 16 grams (20% of the daily value).
- Vitamin D: 0 micrograms (0% of the daily value).
- Calcium: 60 milligrams (4% of the daily value).
- Iron: 1.6 milligrams (8% of the daily value).
- Potassium: 220 milligrams (4% of the daily value).
The % Daily Value (DV) indicates how much a nutrient in a serving contributes to a daily diet, based on a 2,000-calorie diet for general nutrition advice.
Ingredients of Atkins Endulge Bars
Ingredients include a protein blend (soy protein isolate, collagen, whey protein isolate, whey protein concentrate), polydextrose, peanuts, vegetable glycerin, palm kernel and palm oil, natural flavors, water, cellulose powder, cocoa powder (processed with alkali), less than 2% of peanut oil, soy lecithin, butterfat, olive oil, salt, milk, guar gum, and sucralose. The bars contain milk, soy, and peanuts and are made in a facility that also uses eggs and tree nuts. They contain a bioengineered food ingredient.
Read also: Delicious Atkins Dinners
General Nutritional Information for Atkins Bars
The nutritional content of Atkins bars varies depending on the specific type. For instance, the Atkins Chocolate Crisp snack bar contains 140 calories and 10 grams of protein, while the Chocolate Peanut Butter meal bar offers 250 calories and 16 grams of protein. All Atkins bars are low in carbs, typically providing 2-4 net carbs per bar, depending on the variety.
Net Carbs
"Net carbs" is a term used to describe the number of carbs your body absorbs from food, calculated by subtracting the total fiber and sugar alcohol content from the total carb content. However, the Food and Drug Administration (FDA) does not officially recognize this term. Experts argue that counting net carbs may not be entirely accurate due to individual digestive responses and the varying types of fiber and sugar alcohols used in processed foods.
Macronutrient and Micronutrient Profile
Atkins bars come in various flavors, such as White Chocolate Macadamia Nut and Chocolate Chip Cookie Dough. They are often fortified with vitamins and minerals, including vitamins A and C, B vitamins, vitamin K, magnesium, and zinc. The bars are designed to be low in calories and carbs while being high in protein, fiber, and fat.
Health Considerations and Potential Drawbacks
While Atkins bars may fit into a low-carb diet plan, they are highly processed and contain ingredients that may have negative health effects, including unhealthy fats and artificial sweeteners.
Unhealthy Fats
Many Atkins bars contain vegetable oils like soybean or canola oil, which may negatively impact heart and metabolic health.
Read also: Atkins Diet for Vegetarians
Artificial Sweeteners
To achieve a sweet taste without added calories or sugar, Atkins bars often include sugar alcohols and artificial sweeteners. Consuming large amounts of sugar alcohols like maltitol can cause digestive issues like diarrhea and gas. Additionally, Atkins bars contain high-intensity artificial sweeteners like sucralose and acesulfame potassium (Ace-K), which have been linked to adverse health outcomes.
Sucralose
Studies have shown that sucralose, which is significantly sweeter than table sugar, can disrupt gut bacteria and increase inflammation. Research in healthy adults found that consuming sucralose can decrease insulin sensitivity, which is associated with conditions like type 2 diabetes and metabolic syndrome.
Acesulfame Potassium (Ace-K)
Animal studies suggest that Ace-K consumption may alter gut bacteria and negatively affect brain and metabolic health.
Other Additives
Some Atkins bars contain artificial flavors and additives like carrageenan, which some individuals may prefer to avoid.
Calorie Content
Atkins meal bars may not provide enough calories to serve as a sufficient meal replacement for most people.
Healthier Alternatives to Atkins Bars
While occasional consumption of Atkins bars is unlikely to cause significant harm, limiting intake of processed foods is generally recommended. Healthier, whole-food-based alternatives for those following low-carb diets include:
- Low-carb energy balls: These can be made with ingredients like coconut, chia seeds, and unsweetened cocoa powder.
- Low-carb trail mix: A mix of nuts, seeds, cacao nibs, and coconut, avoiding high-carb ingredients like chocolate and dried fruit.
- Low-carb bento box: Filled with veggie sticks, hard-boiled eggs, nuts, and cheese.
- Chicken salad with veggie sticks: Combining chicken, mashed avocado, and spices.
- Stuffed avocado: Avocados with canned tuna or salmon.
- Cheese-and-nut packs: Cubed cheese paired with mixed nuts like almonds, cashews, or pistachios.