If you’ve recently started a keto diet, you may be wondering what kind of snacks you can enjoy without derailing your progress. While candy might seem like a no-go on a low-carb diet, there are actually plenty of options that can satisfy your sweet tooth without throwing you out of ketosis. In this article, we’ll explore whether you can have candy on keto, what types of candy are keto-friendly, and some tips for enjoying sweets in moderation.
Can You Have Candy on Keto?
The short answer is yes, you can have candy on keto, but it depends on the type of candy and your overall carb intake for the day. When following a ketogenic diet, your goal is to keep your daily carb intake between 20-50 grams, so you’ll want to choose candies that are low in carbs and won’t kick you out of ketosis.
What Types of Candy Are Keto-Friendly?
- Dark chocolate: Look for chocolate that is at least 70% cocoa, as it will have a lower sugar content.
- Sugar-free candy: There are many sugar-free candies on the market that use artificial sweeteners like erythritol or stevia instead of sugar.
- Gummy candy: While gummy bears may not seem like a keto-friendly option, there are now sugar-free gummy candies available that are sweetened with natural alternatives.
- Nut butter cups: Brands like Justin’s and Lily’s make peanut butter cups and almond butter cups that are low in carbs and high in healthy fats.
- Chocolate-covered nuts: Choose nuts like almonds or macadamia nuts that are lower in carbs and covered in dark chocolate.
Tips for Enjoying Candy on Keto
- Read nutrition labels carefully: Look for candies that are low in net carbs, which is the total carbs minus the fiber.
- Stick to small portions: Even keto-friendly candy can add up in carbs if you overindulge, so stick to small portions to satisfy your sweet tooth without going over your daily carb limit.
- Make your own candy: If you’re feeling adventurous, try making your own keto-friendly candy using ingredients like coconut oil, almond flour, and natural sweeteners like stevia or monk fruit.
FAQs
Q: What candy should I avoid on keto? A: Candies that are high in sugar and carbs should be avoided on a keto diet. This includes most traditional candies like gummy worms, candy bars, and jelly beans.
Q: Can I eat chocolate on keto? A: Yes, you can eat chocolate on keto, but make sure to choose dark chocolate that is at least 70% cocoa and low in sugar.
Q: Is sugar-free candy okay on keto? A: Sugar-free candy can be a good option on keto, but be aware that some sugar-free sweeteners like maltitol can still spike blood sugar levels in some people.
Conclusion
In conclusion, you can have candy on keto, but it’s important to choose options that are low in carbs and won’t throw you out of ketosis. Dark chocolate, sugar-free candy, gummy candy, nut butter cups, and chocolate-covered nuts are all keto-friendly options that can satisfy your sweet tooth without sabotaging your progress. Just be sure to read nutrition labels carefully and stick to small portions to stay within your daily carb limit.