The keto diet has surged in popularity, and with it, the demand for convenient and tasty keto-friendly snacks. Ratio has emerged as a prominent brand in this space, offering a variety of products from yogurt to granola and bars that cater to those seeking to minimize carbohydrates and maximize fats. This article provides an in-depth review of Ratio's keto product line, examining their nutritional profiles, ingredients, flavors, and overall suitability for a ketogenic lifestyle.
Ratio Keto Bars: A Granola Bar Alternative?
Granola bars are often a convenient snack, but they usually fall short when it comes to healthy ingredients. Many of the granola bars found in stores are loaded with sugar and unhealthy oils. Ratio Keto Bars aim to fill this gap, offering a keto-friendly alternative that resembles the texture and convenience of a traditional granola bar.
Texture and Flavor
The Ratio Keto Bars have a dry, crunchy texture, similar to Nature Valley bars, which can lead to crumbling. The Toasted Almond flavor has a prominent cinnamon flavor with a hint of nuttiness. The Coconut Almond flavor has a similar hard, dry, and crunchy texture but with less cinnamon and a touch of lemon.
Macronutrient Profile
Each Ratio Keto Bar has a similar macronutrient profile, boasting only 2g of net carbohydrates. This is achieved by subtracting the fiber and sugar alcohols (Erythritol) from the total carbohydrate count.
Key Ingredients
- Almonds: Almonds are a primary ingredient, providing healthy fats, fiber, and protein.
- Pumpkin Seeds: These seeds are a good source of minerals like magnesium and iron, and they also offer a high amount of protein and healthy fats that support heart health.
- Coconut Oil: Typically expeller-pressed or cold-pressed, coconut oil provides MCTs, a type of saturated fat with various health benefits.
- Erythritol: A low-calorie sweetener that mimics the taste of refined sugar without spiking blood sugar levels, potentially reducing the risk of heart disease.
- Whey Protein Isolate: A high-quality protein source with a complete amino acid profile.
- Stevia Extract: A sweetener derived from the stevia plant, approximately 200 times sweeter than sugar.
- Soy Protein: A complete protein source, although studies suggest it may not be as effective as whey protein for muscle synthesis. Soy protein is often derived from genetically modified (GMO) soy products.
- Natural Flavor: A broad term encompassing flavors extracted from plants or animals, including spices, fruits, vegetables, meat, fish, poultry, eggs, dairy products, or fermentation products.
Ratio Keto Yogurt and Ratio Protein: A Comparative Analysis
Ratio: KETO yogurt has gained popularity as a low-carbohydrate yogurt option. Ratio: KETO yogurt contains a decent amount of added fat (15g/serving from milk fat and avocado oil) and a good amount of quality protein (15g/serving) while providing only 3g net carbs. Ratio: PROTEIN is a newer product and features many of the same flavors as ratio: KETO yogurt, but ratio: PROTEIN is 10g higher in protein (25g). All ratio: PROTEIN yogurt-like snacks contain <3g total carbohydrates, and <1g sugar alcohols.
Read also: Yogurt on Keto
Pros
- Quality protein content
- Low artificial sweetener content
Cons
- The need to add a lot of fat to make both high-fat, low-carb, especially for ratio: PROTEIN, which is low in fat.
- Ratio: PROTEIN is technically not yogurt, while ratio: KETO is yogurt. Ratio: PROTEIN does not contain any live cultures like ratio: KETO yogurt does (L. bulgaricus and S. Food and Drug Administration (FDA) for a product to be legally called yogurt.
Sweeteners
The two low-carb sweeteners in ratio: PROTEIN are erythritol and sucralose, whereas ratio: KETO yogurt contains only sucralose. Eating a lot of sucralose may lower ketosis. The amount of sucralose contained in keto: PROTEIN is low and is therefore less likely to throw ketosis much.
Taste and Texture
All three flavors taste great! The taste of the artificial sweeteners is barely noticeable. This may be because the sweetness comes from a combination of erythritol and sucralose in ratio: PROTEIN, and because of the higher fat content in ratio: KETO yogurt. ratio: KETO tastes creamier and has a thicker texture than ratio: PROTEIN.
Serving Suggestions
Due to its high protein content and low fat content, Ratio: PROTEIN needs a fat to make it a good ketogenic or related diet meal or even snack option, and for many on the classical and modified ratio keto diets, you will need to add more fat, too.
Recipe Ideas
- ½ tub (75g) ratio: PROTEIN (any flavor), 62g unsweetened whipped heavy cream, 10g roasted almonds, 5g Dang Coconut Chips for some crunch, and 14g grapeseed oil to add some unsaturated fat to the mix.
- 60g whipped 36% cream + 60g 36% heavy liquid cream served on the side (add to coffee, serve alone, or watered down to achieve a more milk-like feeling).
Ratio: KETO vs. Ratio: PROTEIN
- Ratio: KETO yogurt is more useful for those on a lower calorie ketogenic diet
- Ratio: PROTEIN is great for those on a higher calorie ketogenic diet, modified Atkins diet, or for those with high protein needs.
- Ratio: PROTEIN can be helpful for those who are physically active (and thus have higher calorie needs).
Recommendations
- ratio: PROTEIN is a great option to meet protein needs as a stand-alone with a fat added to it.
- ratio: KETO yogurt is superior for a lower-calorie option.
- Temper total daily low-carb sweetener intake while on low carbohydrate diets for best results and pay attention to when there may be a relation between lowered ketosis and eating products with low carb sweeteners.
Ratio Keto Cereals: A Crunchy Start to the Day
For those who miss the experience of eating cereal, Ratio offers keto-friendly options that aim to satisfy those cravings without the carb overload.
Cinnamon Cranberry Almond Crunch
This cereal is a standout, with a satisfying crunch and a perfect balance of cinnamon flavor. It's a filling option that can be enjoyed as a part of a keto meal plan.
Read also: Coconut Almond Granola Nutrition
Ingredients: Soy Protein Isolate, Erythritol, Almonds, Yellow Corn Meal, Whole Grain Corn, Sugar, Corn Bran, Dried Cranberries, Canola and/or Sunflower Oil, Modified Corn Starch, Coconut Oil, Whey Protein Isolate, Cinnamon, Sunflower Seeds, Pumpkin Seeds, Salt, Inulin, Sea Salt, Stevia Extract, Baking Soda, Vanilla Extract, Almond Extract, Natural Flavor. Vitamin E (mixed tocopherols) Added to Preserve Freshness.
Maple Almond Crunch Cereal
This cereal combines the taste of maple with the crunch of almonds.
Ingredients: Almonds, Soy Protein Isolate, Erythritol, Corn Meal, Whole Grain Corn, Maple Syrup, Corn Bran, Sugar, Canola and/or Sunflower Oil, Modified Corn Starch, Coconut Oil, Whey Protein Isolate, Sunflower Seeds, Pumpkin Seeds, Salt, Inulin, Cinnamon, Caramel Color, Sea Salt, Baking Soda, Stevia Extract, Natural Flavor, Vanilla Extract, Almond Extract.
Ratio Keto Granola: A Versatile Snack
Ratio's granola options provide a satisfying crunch and can be enjoyed in various ways, whether straight from the bag or as a topping for yogurt.
Coconut Almond Granola
The coconut taste is present without being overpowering.
Read also: Keto-Friendly Yogurt Options
Toasted Almond Granola
The granola includes cinnamon and pumpkin seeds.
Ratio Soft-Baked Chocolate Brownie Bars
These bars are a convenient and delicious option for a quick snack. Each bar is only 100 calories and has 5 grams of fiber.
Overall Impressions
Ratio's keto-friendly snacks offer a range of options for those following a ketogenic diet. The flavors and textures are generally well-received, and the packaging clearly displays the macronutrient information.
Considerations for Keto Dieters
While Ratio products can be a convenient addition to a keto diet, it's important to consider a few factors:
- Artificial Sweeteners: Be mindful of your overall intake of low-carb sweeteners, as some individuals may experience digestive issues or a potential impact on ketosis.
- Fat Content: Depending on your specific keto goals, you may need to supplement the fat content of certain Ratio products, particularly Ratio: PROTEIN.
- Ingredients: Pay attention to the ingredient list and consider any personal sensitivities or preferences, such as the inclusion of soy protein.