Wednesday, September 28, 2022

What Are Keto Friendly Sweets

So Are Smartsweets Keto Friendly

3 Keto Friendly Dessert Recipes with Fit2Fat2Fit’s Drew Manning

If youre on the keto diet and trying to stay in ketosis, sweets can be super tempting. Are SmartSweets keto friendly? As with anything that hasnt been fully tested for keto, you have to be careful and understand that it could still kick you out of ketosis. But you alone have to be the one to decide if SmartSweets are keto. You have to decide if you want to use your carbs for SmartSweets on any particular day. SmartSweets has done a great job of being transparent as to what they put in their candy, in order to help you make an educated decision.

Regardless of what type of diet or way of eating you prefer, we all wish for a magical way to lose weight but still eat things like candy along the way. But the truth is, candy will more than likely always be some level of bad for you. But as the occasional sweet snack, grabbing SmartSweets is a way better option than a normal candy bar.

Its those small, marginally healthier choices that we make throughout the day that can really add up to something substantial. So I personally believe that the SmartSweets option is a perfect step towards trying to better what you put in your body, especially if youre struggling with eating junky foods in general.

Duncan Hines Keto Walnut Fudge Brownie

When you hear Duncan Hines, the first thought you have is probably cake mixes and pie fillings but, did you know that they’ve also developed a line of keto-friendly cups?

There are 3 flavors available: Walnut Fudge Brownie, Double Chocolate Cake, and Birthday Cake. Basically, you just add butter and water in the cup, mix it, and cook it in the microwave.

Among the 3, Walnut Fudge Brownie is typically considered to have the best flavor and texture. It’s moist, rich, and contains just the right amount of walnuts! Our suggestion? Kick it up a notch and serve with some low-carb cream cheese frosting or even a dollop of ice cream.

Per serving: 380 calories, 23g fat, 5g net carbs, 10g protein

Available at: Walmart, Kroger

Easy Keto Raspberry Ice Cream

You wont believe how easy this frozen berry ice cream is to make! You just blend these 3 ingredients together in a food processor until you get the consistency of soft serve ice cream. Just make sure your heavy whipping cream is really cold! I place mine in the freezer for about 15 minutes before getting started.

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Keto Buckeye Cookie Fat Bombs

Buckeye cookies are balls of peanut butter fudge dipped in chocolate. To turn them keto, we employed some simple ingredient swaps. Instead of powdered sugar, we are using a powdered keto-approved sweetener like Xylitol or Stevia. And to keep the chocolate coating keto, we’re using sugar-free chocolate with added MCT oil for a glossy finish.

Get our recipe for Keto Buckeye Cookie Fat Bombs.

How To Make Keto Chocolate Mousse

15 Easy Keto Diet Dessert Recipes

First, combine all ingredients in large mixing bowl.

Using a hand mixer or stand mixer, whip until stiff peaks form, about three minutes and serve.

Either a hand held mixer or a Kitchen Aid Stand Mixer with whisk attachment will work. I have done it both ways and they both work great.

It is so easy to make this! Keep reading for the full recipe.

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Cookies And Cream Keto Ice Cream

Theres something classic or nostalgic about cookies and cream ice cream cream, and if you have assumed it is something youd have to go without as part of a keto diet, think again. This incredible cookies and cream keto ice cream recipe will let you enjoy an all-time favorite treat that is guilt-free, creamy, and keto-friendly with the help of a trusty ice cream maker and the perfect mix of ingredients.

Dr Johns Healthy Sweets Peppermint Hard Candy

Although tiny peppermint candies seem innocuous, eating just one or two per day can sabotage the keto diet, as they mostly comprise sugar.

Yet, these sugar-free peppermint candies from Dr. Johns Healthy Sweets are extremely low in net carbs. Theyre sweetened with erythritol and xylitol, flavored naturally, and get their color from fruit and vegetable juice.

This company also offers a variety of other keto-friendly hard candies.

  • Net carbs: 2 grams per 4 pieces
  • Price: $

4 ).

Keep in mind that these high fat treats contain preservatives like disodium phosphate, as well as the artificial sweetener sucralose.

  • Net carbs: 1 gram per 2-piece serving
  • Price: $$

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Atkins Sweet & Salty Dark Chocolate Sea Salt Caramel Crunch Bites

Heres a high-fiber dessert that combines nuts, caramel, and sea salt. Enjoy them on their own or try including them in your next low-carb and gluten-free recipe. There are equal amounts of protein and fat per serving to keep you full for longer. These crunch bites are packed in a resealable container for convenience.

Nutrition facts : Calories 110, Net carbs 4g, Fat 7g, Protein 7g

Is There Such Thing As Keto

Learn 3 Easy Keto Desserts in 2 Minutes

Honestly? Not yet.

Its not impossible to create a gummy that wont spike your blood sugar. But Smart Sweets are not the answer.

Soluble fiber from tapioca appears to be the main problem. Although its labeled as fiber, it behaves more like a sweet-tasting carb in your body, spiking your blood sugar.

But the basic problem is that sweet treats often do raise your insulin levels, whether or not they raise your blood sugar. Higher insulin in your bloodstream halts fat-burning, and insulin in your brain in the absence of sugar can throw off your hunger and raise your appetite hormones.

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Keto Edible Cookie Dough

Theres nothing quite like nibbling on fresh cookie dough, especially as a midnight snack. But those sneaky snacks likely ended once you started your keto diet, or, found out you had egg sensitivities.

This egg-free, low carb recipe delivers the same flavor and consistency as non-keto cookie dough just like when you were a kid.

Top 5 Best Keto Friendly Sweeteners

Top 5 Best Keto Friendly Sweeteners

Posted 2 years ago

Tony ONeill, PT, DPT, MSc, RDN

Scientific Reviewer

The majority of people who follow the Ketogenic diet — or any low-carb diet — find that sugar cravings go away eventually. However, this process takes time and it may feel difficult for you to give up sweets right away.

Especially as a beginner on Keto, you are bound to crave sweets every so often. This is completely normal and shouldnt discourage you!

Luckily, theres a way to stay low carb while still satisfying your sugar cravings.

In this Keto Beginners Series, were going to talk about the best low-carb sweeteners to use on a low-carb diet, and which ones to avoid.

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The Differences Between Creams:

I know that the dairy products can be overwhelming at the grocery store. In the cream aisle, youll usually find half and half, whipping cream and heavy whipping cream.

The main differences between these types of creams are the fat content. Half and Half has the least amount of fat whereas, heavy whipping cream has the most.

In order for the cream to be whipped, it has to have a high fat content, so we have found that heavy whipping cream works the best in this recipe.

Whipping cream will whip but flattens out quickly and half and half is unable to whip due to the low fat content.

Lilys Extremely Dark Chocolate

9 Easy Keto Dessert Recipes

You may have of Lilys, a brand committed to bringing you better sweets . When it comes to eating chocolate on the keto diet, you should ideally go for options with at least 70% cocoa for less sugar. Thankfully, Lilys has this extremely dark chocolate with a high 85% cocoa content. Its sweetened using erythritol.

Nutrition facts : Calories 160, Net carbs 2g, Fat 14g, Protein 3g

Price: $19.99 at Lilys

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Common Fruit And Their Carb Counts

If youre on a low-carb, ketogenic diet and want to indulge in some fruit occasionally, thats no problem at all. Try to stick with berries and lower carb fruit that can fit within your macro ranges. Remember that you want to stick to 30g or less of carbohydrate intake per day to help stimulate and sustain ketosis.

Although some people argue that you have to eat fruit to be healthy, this is not the case. You can easily get any nutrient from vegetables that you can from fruits, except with a significantly lower amount of sugar and more fiber.

Since the ketogenic diet allows for a good amount of vegetables to be eaten, you wont be missing out on any health benefits by decreasing your fruit intake. While a sweet treat may be desired once in a while, there really is no need for it.

To help you figure out what fruits you can fit into your keto diet, we created the following chart which has some of the lowest carb fruits, their respective net carb counts per 100g, and the average size of that serving.

Each listing pertains to the fresh, raw variety of the fruit. The nutrition information for processed, packaged, cooked, and/or dried fruit products will vary from what is found in the chart.

Below the chart, you will find a more in-depth explanation of each fruit and some ideas on which fruit to avoid completely. At the bottom, you can find a visual list of all common fruits and their respective carb counts per serving.

Fruit Type
About 3/4 cup

Frozen Blueberry Yogurt Ice Pops

Heres a fun way to enjoy yogurt and berries in the form of a blueberry yogurt ice pop. This chilly sugar-free dessert appeals to both kids and adults, particularly on a hot summer day when a heavy meal or snack just doesnt sound good. There is also a vegan and dairy-free version listed on the page if you prefer to avoid dairy so check it out.

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What Is Glycemic Index

The most important part of a keto diet is getting your body to enter and maintain a state of metabolic ketosis. In order to achieve ketosis, your sugar consumption needs to be minimal. Consuming too many carbohydrates can raise your blood sugar levels and stop ketosis from occurring. To find out how much a particular food impacts your blood sugar, you can look at its glycemic index.

Glycemic index is a measurement of how much a particular food will increase your blood sugar after consuming it. All foods can be scored on a standardized glycemic index scale from 0 to 100. This score reflects the foods effect on blood sugar following a meal.

Foods containing no carbs, like chicken or steak, have glycemic index values close to zero. Low glycemic index foods are digested, absorbed, and metabolized slowly, which leads to a slower and more shallow increase in blood sugar.

Foods with higher carbohydrate content like fruits and grains have glycemic index values ranging from 50-100. These foods will cause more dramatic and rapid increases in blood sugar, which can shift the bodys metabolism from ketosis to glycolysis .

On a low-carb ketogenic diet, foods with the lowest glycemic index are the best at keeping your body in ketosis. This means that your average sweeteners like white sugar, honey, or maple syrup need to be avoided for the best results.

Do Not Use These Sweeteners On Keto

KETO Lemon Bars | One of the BEST Keto Desserts For Summer

Now that you know which low-carb sweeteners are Keto-approved, lets quickly go over some sugar substitutes that are best avoided.

The following sweeteners will spike your blood sugar and put you at risk of falling out of ketosis.

#1. Maltodextrin

Maltodextrin is often found mixed in with low-carb sweeteners. It is highly processed from starchy plants and is best avoided on keto.

#2. Coconut Sugar

Coconut oil and coconut flour are perfectly fine on the Ketogenic diet, but coconut sugar is best avoided. Even though it’s absorbed more slowly than regular sugar, its still sugar and a small amount can still kick you out of ketosis.

#3. Agave Nectar

This sugar substitute is very high in fructose, which has been implicated in causing inflammation and insulin resistance, as well as increasing triglycerides and small dense LDL.

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Can You Have Fruit Juice While On Keto

Its advisable to stay away from fruit juices while on a keto diet. This is because most commercially produced juices have sweeteners in addition to the natural sugars already present in the fruits.

The other problem with fruit juices is all the fiber is removed, which is one of the best attributes of fruits.

Fiber is an indigestible carb, so its not factored in your daily carb limit. And although fiber is indigestible, it helps other foods move easily in the intestines.

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Equipment Needed For These Peanut Butter Bars

Nothing fancy is needed.

  • I did use a pastry cutter, but you can also use two knives to cut the ingredients in if you prefer. The pastry cutter does make it easier and you can use it for other recipes as well.
  • I also like to make these in an 8-inch pan, but it’s a lot easier if you line it with parchment paper if you do that. Comes out very easily that way.

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Best Fruits To Eat On Keto

Below we have compiled a list of the best fruits to eat on keto and their nutrition content. Each of the listed fruits has 12 grams of net carbs or less per 100-gram serving. Naturally, these values are for the main edible parts of the fruits

You might notice that avocado is on the list, which many people incorrectly assume is a vegetable. Tomato is also technically a fruit, but for simplicitys sake, its not included.

As you can see from the list, the best sweet-tasting fruits to eat on keto are berries . Its also important to note that berries are high in polyphenols and are some of the richest sources of antioxidants of any natural food.

Avocado, on the other hand, is arguably the best fruit to eat on keto due to the heart-healthy monounsaturated fats it contains, along with it being a great ingredient in a ton of keto recipes.

Watermelon is another great option for the keto diet due to its satiating qualities and dense water content. Most people will find that they get full fairly quickly when eating watermelon because they are, in a sense, drinking more fluid by doing so.

If you want to know more about what to eat, we have compiled the ultimate list of keto-friendly foods.

While its not conventional to eat lemon and lime slices, lime juice and lemon juice make for great flavorings while on the keto diet. Try squirting a bit into your water or on top of a salad for a little extra citrus kick.

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Keto Pumpkin Cookies With Cream Cheese Frosting


These keto pumpkin cookies are so indulgent, you won’t believe you can have them without being knocked out of ketosis, but that’s exactly the case. The key to a healthy yet sweet keto indulgence is monkfruit-based sweeteners, which have zero calories and zero glycemic index, meaning they won’t spike your sugar levels but will make your desserts taste just as good as regular sugar.

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Easy Keto Desserts For Any Occassion

From fat bombs, to mug cakes, to cheesecake and chocolate moussethese 10 low carb and Keto Desserts are quick and delicious treats, require minimal ingredients, and are perfect for any occasion.

Sweets and treats are hard to come by in the low carb world, unless you make your own. Luckily we have low carb bloggers out there that do all of that baking science for us so we can have some yummy low carb sweets! I have compiled this list of 10 Keto Desserts that I think look absolutely delicious. I hope you agree and you give them a try!

Nuts Seeds And Healthy Oils

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fiber and protein. They also are very low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides , which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too. Measure portion sizes when consuming any type of healthy fat.

Carb counts for 1 oz. of nuts and seeds :

  • Almonds: 3 g net carbs
  • Brazil nuts: 1 g net carbs
  • Cashews: 8 g net carbs
  • Macadamia nuts: 2 g net carbs
  • Pecans: 1 g net carbs
  • Pistachios: 5 g net carbs
  • Walnuts: 2 g net carbs
  • Chia seeds: 2 g net carbs
  • Flaxseeds: 0 g net carbs
  • Pumpkin seeds: 2 g net carbs
  • Sesame seeds: 4 g net carbs

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Chocolate Keto Birthday Cake

The Spruce / Ariane Resnick

If you’re not eating grains and sugar, enjoying a slice of birthday cake seems impossible. But a simple mix of coconut and almond flours, sweetener, cocoa, and yogurt make this fluffy chocolate cake keto diet approved. Make it extra festive by whipping up a keto cream cheese frosting and topping with sugar-free chocolate shavings.

Quest Nutrition Peanut Butter Cups

4 Lazy Keto Desserts You Can Make in 5 Minutes or Less!

If youre wondering where to buy keto desserts that taste like the real thing, you might love Quests peanut butter cups. Youll be surprised that two cups provide 11 grams of protein. Weve checked the ingredients and found whey protein isolate as one of the things listed. So, these cups would probably double as a pre or post-workout fuel source.

Nutrition facts : Calories 190, Net carbs 1g, Fat 15g, Protein 11g

Price: $29.99 at Quest Nutrition

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