For those following a ketogenic diet, the limitations on carbohydrate intake can feel particularly restrictive when a craving for something sweet hits. Fortunately, a variety of keto-friendly candy options are available, allowing you to indulge your sweet tooth without derailing your diet. This article explores both store-bought and homemade keto candy options, providing guidance on ingredients, sweeteners, and considerations for maintaining ketosis.
Understanding Keto and Candy
A ketogenic diet restricts daily carb intake to 20-50 grams, shifting the body into ketosis, where it burns fat for energy instead of carbs. Traditional candies are typically high in sugar and therefore unsuitable for a keto diet. However, keto-friendly candies utilize low-carb sweeteners and alternative ingredients to provide a sweet taste without the carb overload.
Store-Bought Keto Candy Options
The market for keto-friendly treats has expanded significantly, offering a range of options to satisfy different preferences. When evaluating store-bought keto candies, it's important to consider net carbs, ingredient quality, and availability. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs, giving an estimate of the carbs your body will break down.
Here are some popular store-bought keto candy options:
- Best Keto Gummy Candy: SmartSweets Gummy Bears. These gummy bears are sweetened with stevia and allulose and colored with fruit juice. A 1/4-bag (12.5-gram) serving contains 4.5 grams of net carbs. SmartSweets also offers other keto-friendly gummy candies like Sweet Fish, Peach Rings, Sour Blast Buddies, and Sour Gummy Bears.
- Best Keto Candy for White Chocolate Lovers: ChocZero White Chocolate Peanut Butter Cups. These peanut butter cups are made with high-quality South American cocoa butter and sweetened with monk fruit. They are free of sugar alcohols, artificial sweeteners, soy, and palm oil, containing only 1 gram of net carbs per piece. ChocZero also offers a large assortment of other keto-friendly chocolate candies.
- Best Keto Chocolate-Covered Caramels: Lily’s Dark Chocolate Covered Caramels. These bite-sized caramels are covered in 55% dark chocolate and sweetened with stevia and erythritol. A 28-gram serving contains 6 grams of net carbs. Lily’s also offers a variety of other low-sugar chocolate candies and bars.
- Best Keto Candy for Nutella Lovers: Go Better Keto Dark Chocolate Hazelnut Butter Cups. These hazelnut butter cups offer a low-carb alternative to Nutella, boasting less than 1 gram of net carbs per serving. They are made with fiber and allulose and are vegan, dairy-free, soy-free, and preservative-free.
- Best Keto Hard Candy: Stevita Naturals Hard Candy. These hard candies are sweetened with stevia and isomalt, free from gluten, artificial flavors, and common allergens, and contain 0 grams of net carbs per candy. They come in four flavors: cherry, grape, orange, and strawberry.
- Best Keto Caramel: Cocomels Coconut Milk Caramels in Sea Salt. These soft caramels are made with coconut cream and sweetened with allulose and monk fruit. A 5-caramel serving contains just 2 grams of net carbs.
- Best Keto Mints: Dr. John’s Healthy Sweets Peppermint Hard Candy. These sugar-free peppermint candies are sweetened with erythritol and xylitol, flavored naturally, and colored with fruit and vegetable juice. A 4-piece serving contains 2 grams of net carbs.
- Best Organic Keto Candy: BHU Keto Truffle Fat Bombs. These certified organic fat bombs come in four flavors, including Double Dark Chocolate, Hazelnut, Mint, and Peanut Butter. The peanut butter flavor contains 1 gram of net carbs per piece.
- Best High Fat Treat: Sweetwell Keto Chocolate Bites. These keto-friendly bites are made with chocolate and nuts and sweetened with stevia. A 28-gram serving of the Milk Chocolate Peanut Bites contains 1 gram of net carbs. They are higher in fat than most keto candies due to the use of nuts.
- Best for Milk Chocolate Lovers: Bulletproof Original Milk Style Chocolate Bar. This milk chocolate bar is sweetened with stevia and erythritol and offers plenty of MCT oil from coconuts. A 30-gram serving contains 2 grams of net carbs.
Homemade Keto Candy Recipe
Creating your own keto-friendly candies at home allows for greater control over ingredients and customization of flavors. One simple and delicious recipe involves just a few key ingredients:
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Ingredients:
- Butter (salted for a slightly salty-sweet flavor)
- Heavy cream
- Zero-sugar sweetener (allulose recommended for its melting properties)
- Vanilla extract (optional)
Instructions:
- Prep: Line and grease an 8x8-inch baking pan with tin foil and set aside.
- Combine Ingredients: In a deep pot or saucepan, melt butter over low heat. Once melted, add the sweetener, heavy cream, and vanilla extract (if using). Bring to a simmer, stirring regularly until it begins to bubble.
- Check Temperature: Use a candy thermometer to check the temperature. Once it hits 145°C/290°F, remove it from the heat.
- Refrigerate: Transfer the candy mixture into the lined pan and refrigerate until firm.
- Break Apart: Once firm, break the candy into pieces.
Tips for Homemade Keto Candy:
- Invest in a Candy Thermometer: Accurate temperature control is crucial for achieving the right texture.
- Use Candy Molds: For a more uniform appearance, use pre-formed candy molds.
- Add Mix-ins: Customize your candies with nuts, extracts, or sugar-free chocolate chips.
- Swap the Vanilla: Experiment with different extracts like almond or peppermint.
- Coat in Chocolate: Melt sugar-free chocolate chips and dunk the solid candies in the chocolate using two forks.
Sweeteners and Ingredients
Choosing the right sweeteners is essential for keto candy. The best keto-friendly sweeteners include erythritol, allulose, stevia, and monk fruit, as they have minimal effects on blood sugar levels.
When following a keto diet, it’s important to consume nutrient-dense, whole foods whenever possible. On a keto diet, try to include plenty of low carb, nonstarchy vegetables like spinach, cauliflower, broccoli, zucchini, and asparagus. These are high in fiber, vitamins, minerals, and beneficial plant compounds.
Considerations for Keto Candy Consumption
Despite being low in carbs, keto candies still contain calories, and overconsumption may hinder weight loss. Additionally, consuming large quantities of foods with sugar alcohols in one sitting may cause digestive issues like stomach cramps and diarrhea. It's best to enjoy keto candies in moderation as an occasional treat.
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