If you’re on a Keto diet or want to start it, remember that reducing sugar is crucial. You should know that you can eat sweets and candies on this diet, but the problem is not all of them are Keto-friendly. We must know the best low-carb candy brands and how to use them for better Keto results.
Highlights
Low-carb candies are often sugar-free and have fewer carbohydrates than regular candies, which makes them Keto-friendly.
Instead of sugar, the low-carb candies have sweeteners like stevia that won't be absorbed by the body.
Consider the levels of carbohydrates, calories, sugar, and fat when choosing low-carb candies.
Stevita stevia-sweetened Keto hard candy and Lily’s chocolate are among the best low-carb candies you can use.
What Is a Keto Diet?
The Ketogenic (Keto) diet focuses on low carbohydrate intake and high fat consumption to push your body into a state of ketosis, in which your body burns fat for energy instead of carbohydrates like glucose [1].
As your body relies on fat metabolism, not sugar, the liver starts producing ketones as an alternative energy source. These ketone bodies include beta-hydroxybutyrate (BHB), acetoacetate, and acetone, which have roles in various bodily functions
BHB is the primary and stable ketone used for energy, especially by the brain. Acetoacetate can convert into BHB or be used directly for energy, while acetone is a minor byproduct excreted in breath and urine [2].
Through ketosis and lowering the intake of carbohydrates, the Keto diet can have positive impacts on your body, including
Weight Loss: The Keto diet promotes fat-burning and reduces appetite, which can lead to weight loss.
Improved Blood Sugar Control: It can keep blood sugar levels steady by reducing carbohydrate intake. When carbs are limited, the body relies on fat for energy, and it leads to fewer spikes in blood sugar levels after meals, which is good for people with type 2 diabetes or insulin resistance [3].
Lower Triglycerides: The Keto diet can lower triglycerides, which is a type of fat that can raise the risk of heart disease. This happens because the Keto diet limits carbohydrate intake and pushes the body to burn stored triglycerides for energy and it causes lowering their levels in the blood and improving heart health.
Increased HDL Cholesterol: The Keto diet may raise levels of HDL (good) cholesterol, which can improve heart health.
Benefits for Certain Cancers and Neurological Diseases: This diet can help alleviate symptoms of certain cancers like Glioblastoma and some neurological diseases like epilepsy and Alzheimer's [4] [5].
One of the carbohydrates we need to minimize on the Keto diet to reach these benefits is sugar, so we should steer clear of most sweets. However, there are some ways for those with sweet cravings.
"Low-carb candy can be a useful option for those on a ketogenic or low-carb diet who still want to enjoy sweet treats without significantly impacting their carbohydrate intake."
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Can You Eat Any Sweets on a Low-Carb Diet?
Yes, you can enjoy sweets even on a low-carb diet like Keto, but only sweets that contain low-carb ingredients (like almond flour or coconut flour) and are sweetened with low-calorie sweeteners, such as stevia or erythritol [6].
So, you should check the ingredients of the sweets carefully, and as long as they’re not high in carbs and calories, you can consume them. Also, you should notice how much you consume. Many low-carb diets, like Keto, limit the daily carb intake to 20-50 grams of net carbs.
So, the best options are homemade sweets. Don’t worry if you don’t know how to make some, as you can use the following easy recipes for yummy Keto-friendly sweets.
"Low-carb candies, often sweetened with sugar alcohols or stevia, provide a way to satisfy a sweet tooth without spiking blood sugar levels. However, it's important to consume them in moderation as they can sometimes cause digestive issues."
Whipped Cream Desserts
Low-carb desserts with whipped cream are yummy snacks with about 3-5 grams of net carbs per cup, which makes them one of the best low-carb choices. To make these desserts, you need the following ingredients and instructions.
Ingredients
1 cup heavy cream
1/2 tsp sucralose
A handful of berries
1-2 tbsp unsweetened cocoa powder
Instructions
Whip heavy cream until it thickens.
Sweeten it with sucralose.
Serve with berries or fold in unsweetened cocoa powder for a chocolate mousse.
If you’re avoiding dairy, desserts like chocolate coconut pudding are a good choice. Coconut milk has about 2 grams of net carbs per 1/2 cup, and unsweetened baking chocolate contains about 4 grams of net carbs per ounce. You can make this dessert by preparing the ingredients and following the steps below:
Ingredients
2 egg yolks
1/2 cup coconut milk
1 ounce unsweetened baking chocolate
Instructions
Mix and simmer egg yolks and coconut milk in a saucepan until it’s thick.
Melt the dark chocolate and mix it with egg and milk.
According to a 2021 market research report by Grand View Research, the global low-carb candy market was valued at USD 1.42 billion in 2020 and is expected to grow at a compound annual growth rate (CAGR) of 5.2% from 2021 to 2028.
Homemade Low-Carb Ice Cream
Ice cream is one of the most delicious desserts everyone likes. You can make a low-carb ice cream with this easy recipe.
Ingredients
2 cups of heavy whipped cream
2 eggs
1/2 tsp sucralose
1 tbsp of chopped almonds (optional)
Instructions
Mix heavy whipped cream, eggs, and sucralose.
Add your favorite low-carb extracts or ingredients like almonds for flavor.
Put it in the freezer to set and harden.
Low-Carb Cookie Dough Fat Bombs
These cookie dough balls are a great low-carb source of energy. Each ball has just 1 gram of net carbs. You can make these tasty balls in just 4 steps using the following ingredients:
Ingredients
4 ounces of cream cheese
4 tbsp butter
1/2 tsp sweetener like sucralose or stevia
1 tsp vanilla extract
A pinch of salt
4 tbsp chocolate chips (sugar-free)
Instructions
Mix cream cheese, butter, sweetener, vanilla, and salt.
Add chocolate chips and mix well.
Put the mixture in the refrigerator for 2 hours to firm.
Scoop the mixture into balls and refrigerate for 3-4 hrs.
A 2019 survey by the International Food Information Council found that 24% of American adults are actively seeking low-carb or keto-friendly snack options, including low-carb candy, as part of their dietary preferences.
Low-Carb Cheesecake
A low-carb cheesecake can be a great dessert because it’s based on low-carb cream cheese with 1-2 grams of carbohydrates per 2 tablespoons. You can bake this cheesecake by preparing the ingredients and taking the following steps:
Ingredients
8 ounces (about 1 cup) low-carb cream cheese
2 eggs
1/2 tsp sucralose
A handful of fresh berries (optional)
Instructions
Mix cream cheese, eggs, and sucralose.
Pour the mixture into ramekins and bake.
Serve it with fresh berries.
You can try these easy and affordable Keto-friendly recipes to make yummy desserts at home. The best thing about all these recipes is their low levels of carbohydrates and sugar.
But if you want to shop for candies on a Keto diet, you must buy the ones that have the lowest carbohydrates or are sugar-free.
What Candy Has the Lowest Carbohydrates?
Actually, there is no such thing as a real zero-carb candy. However, there are many low-carb candies that contain non-sugar sweeteners like stevia and erythritol, which are healthy sugar substitutes.
The best option for the low-carb candy can be Stevita stevia-sweetened Keto hard candy, which has only 1.5 grams of carbs per piece. This candy has one of the lowest carb contents and can satisfy your sweet cravings [7].
In addition to low-carb chocolate, sugar-free chocolate is also one of the best choices for the Keto diet.
Low-Carb Candy Is Safe for Diabetics
A study published in the Journal of Nutrition and Metabolism in 2018 found that participants consuming low-carb candy containing erythritol experienced no significant changes in blood glucose levels, making it a safe option for people with insulin resistance.
What Is the Best Sugar-Free Candy to Eat?
Sugar-free candies have a lower impact on blood sugar levels because they are low in net carbs and use sweeteners like erythritol, stevia, and maltitol, instead of sugar, which provide sweetness and aren't absorbed by the body.
Lily’s is one the best brands of sugar-free and low-carb candies. Chocolate candies of this brand have no sugar, contain minimal levels of carbs, and are high in protein and fat.
Here’s a table of nutritional values in 30g of Lily’s chocolate.
Calories
Fat
Carbohydrates
Protein
Sugar
130
11 g
16 g
2 g
0 g
Stevita and Lily’s are the best options for the Keto diet, but not the only ones. There are many Keto-friendly candies that you can choose based on your preferences.
The 10 Best Low-Carb Candies
If you’re looking for a low-carb candy, the most important thing you should focus on is the nutritional values and ingredients of the candy. Choose candies with minimal sugar content and opt for low-carb sweeteners such as erythritol or stevia instead of sugar.
You must choose candies with minimal sugar content and use low-carb sweeteners like erythritol or stevia instead of sugar.
Also, they should contain fiber or fats to help you stabilize blood sugar levels. Here are the 10 best low-carb candies on a Keto diet.
SmartSweets Gummy Bears
ChocZero White Chocolate Peanut Butter Cups
Lily’s Dark Chocolate Covered Caramels
Go Better Keto Dark Chocolate Hazelnut Butter Cups
Stevita Naturals Hard Candy
Cocomels Coconut Milk Caramels in Sea Salt
Dr. John’s Healthy Sweets Peppermint Hard Candy
BHU Keto Truffle Fat Bombs
Sweetwell Keto Chocolate Bites
Bulletproof Milk Style Chocolate Bar
SmartSweets Gummy Bears
This Keto-friendly candy is made with high-quality ingredients that are colored with fruit juice and sweetened with stevia and allulose, which are natural sweeteners your body doesn’t absorb.
It’s made from high-quality cocoa butter and is free from artificial sweeteners, soy, and palm oil. Its nutritional values per 2 cups (30g) are [9]:
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
150
16
11
12
2
2
Lily’s Dark Chocolate Covered Caramels
This candy offers bite-sized caramels covered in 55% dark chocolate and is sweetened with natural stevia and erythritol. Here are its nutritional values per 28 grams:
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
110
17
8
7
1
1
Go Better Keto Dark Chocolate Hazelnut Butter Cups
These hazelnut butter cups have no preservatives and can be a good option for those who like to taste sweet low-carb candies. The following table summarizes its nutritional values per 3 cups (25.5g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
140
11
13
6
2
0
Stevita Naturals Hard Candy
These Keto-friendly hard candies are available in cherry, grape, orange, and strawberry flavors and are free from gluten and common allergens. They are naturally sweetened with stevia and isomalt and perfect for Ketogenic diets. Here are their nutritional values per piece (1.5g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
3
1.5
0
0
0
1.5
Cocomels Coconut Milk Caramels in Sea Salt
These soft caramels are made with coconut cream and sweetened with allulose and monk fruit, which makes them suitable for Keto diets. Here are the nutritional values per 5 pieces (30g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
80
23
5
14
0
0
Dr. John’s Healthy Sweets Peppermint Hard Candy
This brand offers sugar-free peppermint candies and is sweetened with erythritol and xylitol, which make it a great low-carb option [10]. Let’s take a look at its nutritional values per 4 pieces (18g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
35
18
0
10
0
0
BHU Keto Truffle Fat Bombs
BHU Keto Truffle Fat Bombs are available in flavors like Double Dark Chocolate, Hazelnut, Mint, and Peanut Butter. They are a good choice for Keto dieters because they are certified organic, fitting within their daily carb limits. Here are the nutritional values per 1 truffle (11g) serving:
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
70
6
4.5
3
1
0
Sweetwell Keto Chocolate Bites
These chocolate bites are Keto-friendly alternatives to sugary chocolate with nuts, which are also sweetened with stevia and are rich in natural fats from nuts, without artificial additives [11].
Their nutritional values per 1 oz. (28g) serving of the Dark Chocolate Almond Bites is as the following table shows.
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
145
10
13
4
1
0
Bulletproof Milk Style Chocolate Bar
This chocolate bar, with a taste resembling sugary milk chocolate, is sweetened with stevia and erythritol and is enriched with MCT oil from coconuts.
Nutritional values per 30g serving:
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
140
9
15
4
1
0
If you're a chocolate lover and want to have it in your Keto diet, the following low-carb chocolate candies can be great options for you.
The 5 Best Low-Carb Chocolate Candies
Generally, regular chocolate can’t be a part of the Keto diet because of its high amounts of sugar and carbs. However, you can enjoy certain kinds of chocolate, like dark chocolate, but you shouldn’t consume too much.
The right amount of it varies from person to person, so check nutrition labels and monitor your daily carb intake to stay on track with your Keto goals.
The following brands of chocolate candies can fit into the Keto diet.
Kiss My Keto Dark Chocolate
Choc Zero Keto Chocolate Bark
Lily's Creamy Milk Chocolate Bar
Hershey’s Special Dark Zero Sugar Chocolate Candy Bars
Lakanto Sugar-Free Chocolate
Kiss My Keto Dark Chocolate
This Keto chocolate brand offers only 1g of net carbs per 1 oz. serving. It comes in four flavors: original dark chocolate, roasted almonds, pumpkin seeds with sea salt, and toasted hazelnuts and includes simple ingredients with natural sweeteners like stevia and erythritol.
Each 1/3 bar (28g) contains the following nutrients:
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
110
15
11
8
2
0
Choc Zero Keto Chocolate Bark
This candy features various flavors in both milk and dark chocolate and contains high-quality ingredients, including Madagascar vanilla and premium chocolate liquor [12]. Each piece of it (11g) contains the following nutrients.
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
47
6
4
5
1
0
Lily's Creamy Milk Chocolate Bar
Lily's Keto-friendly creamy milk chocolate is made with cocoa butter, stevia, and erythritol and is one the best choices among low-carb chocolate candies. Here are its nutrients per 30 grams.
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
130
17
10
10
2
0
Hershey’s Special Dark Zero Sugar Chocolate Candy Bars
Hershey's sugar-free and low-carb chocolate products are sweetened with maltitol, a sugar alcohol that may cause digestive issues only if consumed excessively. The table below breaks down the nutritional values in 4 pieces (32g) of this candy bar.
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
130
19
10
3
2
0
Lakanto Sugar-Free Chocolate
Lakanto sweetens its sugar-free chocolate with monk fruit sweeteners and erythritol. It’s made with heirloom Arriba Nacional cacao beans and offers a unique taste [13]. On average, it contains the following nutrients per 1/2 bar (43g).
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
180
22
17
7
2
0
The most sensitive group on the Keto diet is diabetics. Diabetic individuals should be more focused on how much sugar, fiber, and carbs they consume. So, they should try to omit or minimize the candy consumption. Still, there are many candies available for diabetics.
The 5 Best Low-Carb Candies for Diabetics
Some low-carb candies are suitable for diabetics because they have low carbohydrates and are sweetened with healthy sugar substitutes, meaning they have little or no impact on blood sugar levels, which is important for diabetic patients.
The following candies are the best low-carb sweets for diabetics:
Lily’s Sweet Fruity Friends Gummy Bears
High Key Chocolate Pearls
Dr. John’s Healthy Sweets Sugar-Free Hard Candy
Sugar-Free Reese's Mini Peanut Butter Cups
Zollipops Caramelz Clean Teeth Dark Chocolate
Please remember that just because they are low-carb doesn't mean you can consume them as much as you want. If consumed in excess, they may cause gastrointestinal discomfort in some people.
Lily’s Sweet Fruity Friends Gummy Bears
Lily's sugar-free gummy bears are a diabetes-friendly alternative with no sugar or additional unhealthy ingredients. Each package of it (54g) contains:
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
70
41
0
27
0
0
High Key Chocolate Pearls
This sugar-free chocolate is a good alternative to M&M as it’s sweetened with erythritol and stevia [14]. Here are its nutritional values per 33 pieces (30g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
70
22
6
9
1
0
Dr. John’s Healthy Sweets Sugar-Free Hard Candy
These candies come in delicious flavors like watermelon, strawberry, and green apple with no added sugar. Also, they contain low levels of carbohydrates, as they’re sweetened using xylitol, erythritol, and stevia, which help to maintain stable blood sugar levels and dental health. Here are the nutritional value per 4 pieces (18g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
30
18
0
10
0
0
Sugar-Free Reese's Mini Peanut Butter Cups
These butter cups are perfect for diabetics because of their low carbohydrates and zero sugar. The table below shows their nutritional value per 3 pieces (26g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
110
16
8
3
2
0
Zollipops Caramelz Clean Teeth Dark Chocolate
These chocolates are covered with caramels and use xylitol and erythritol for sweetness, which makes them a diabetes-friendly choice with minimal effects on blood sugar levels [15].
Nutritional value per 8 pieces (30g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
100
18
7
1
1
0
If you’re a fan of caramel candies, there are some low-carb picks for you, too!
The 5 Best Low-Carb Caramel Candies
Low-carb caramel candies are good choices if you’re on a Keto diet because they contain ingredients like stevia. These substitutes minimize the carb content while providing a sweet caramel taste. Here are some of the best low-carb caramel candies.
HighKey Sugar-Free Chocolate Bar
Tom & Jenny's Sugar-Free Candy
Tara’s All Natural Gourmet Caramel
Keto Wise Fat Bombs - Crispy Caramels
Werther's Chewy Caramels Candies Original Sugar-Free
HighKey Sugar-Free Chocolate Bar
These chocolate bars are Keto-friendly options and suitable for diabetics and low-carb dieters, with the following nutritional value per bar (30g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
70
20
5
7
2
1
Tom & Jenny's Sugar-Free Candy
These candies align well with the Keto diet rules and help reduce acidity and tooth decay risk [16]. Here is their nutritional value per 5 pieces (32.5g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
70
20
5
7
2
1
Tara’s All Natural Gourmet Caramel
These candies contain 20 ounces of caramel, made from a century-old recipe and have a rich flavor with no artificial additives. The table below summarizes their nutritional value per 3 pieces (36g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
130
18
6
1
2
0
Keto Wise Fat Bombs - Crispy Caramels
These fat bombs with caramel are made with chocolate containing MCT (Medium-chain triglycerides) oil for optimal Keto results [17]. Here is their nutritional value per 2 pieces (32g):
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
120
17
8
12
4
0
Werther's Chewy Caramels Candies Original Sugar-Free
These creamy caramels are perfect as a Keto snack because they provide the delicious taste of caramel with zero sugar [18]. Their nutritional value per 5 pieces (30g) is as the following table shows.
Calorie
Carbohydrate (g)
Fat (g)
Fiber (g)
Protein (g)
Sugar (g)
90
24
4
0
0
0
Summary
Low-carb candies can be yummy Keto-friendly snacks if you choose the ones with the lowest carbohydrate and sugar. Also, if you aim to lose weight, you need to keep an eye on the number of calories you consume.
Although small, candies contain calories, so you should consume them in moderation.
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