Can I eat hot Cheetos on keto?

In this article, we are going to discuss and answer “can I eat hot Cheetos on keto?”, as well as the ingredients in the Cheetos with the health risks it poses. I also provide some alternatives to Cheetos that are healthier and more nutritious. 

Can I eat hot Cheetos on keto?

No, you can not eat hot Cheetos on keto. It is high in carbs and sugar. A 100 grams contains almost 80 grams of carbs. 

This amount is more than your allowed intake of daily carbs. Not only that, Cheetos are not nutritious or healthy to consider as a snack.

What is the nutritional value of hot Cheetos?

28 grams of hot Cheetos or 21 pieces contains the following:

  • Calories 170 kcal
  • Total Carbs 15 grams
  • Net carbs 14 grams
  • Fiber 1 gram
  • Protein 1 gram
  • Fat 11 grams
  • Sugar 0 gram
  • Saturated fat 1.5 grams
  • Cholesterol 0 milligrams
  • Iron 0.4 milligrams
  • Potassium 40 milligrams
  • Sodium 250 milligrams
  • Vitamin A 0 mcg
  • Vitamin D 0 mcg

What does hot Cheetos contain?

Some of the ingredients hot Cheetos contains are the following:

  • Enriched Corn Meal: which is considered carbs is one of the main ingredients in hot Cheeto, it contains 79 grams of carbs in 100 grams. Which is a very high amount of carbs will be getting from just a snack.
  • Vegetable Oil (refined canola oil, corn oil, and sunflower oil) is harmful to the body and causes inflammation
  • Flamin’ Hot Seasoning (Maltodextrin -which is made from corn): not only does it cause irritation in the intestine, but also it contains 28 grams of carbs per scoop. It is equal to the allowed carbs per day.
  • Monosodium Glutamate: which is toxic to fetuses and adults according to some studies
  • Yeast Extract
  • Citric Acid
  • Artificial Color [Red 40, Yellow 6, Yellow 5]
  • Sunflower Oil
  • Cheddar Cheese [Milk, Cheese Cultures, Salt, Enzymes]
  •  Whey, Whey Protein Concentrate, 

What are the health risks of food coloring in Cheetos?

Some of the health risks of eating Cheetos have been linked to the artificial coloring that is added. According to research it has some adverse effects on our health.

  • Red 40 is linked to the accelerated appearance of tumors in rat studies and hyperactivity in children
  • Yellow 5 might cause mild to severe hypersensitivity reactions.
  • Yellow 6 might cause mild to severe hypersensitivity reactions, especially in children.

What are the health risks of eating Cheetos?

Other than the unhealthy food coloring added to Cheetos there are some health risks as well due to the sweeteners and refined vegetable oils it contains. 

  • They have high glycemic sweeteners (maltodextrin) which means they spike the blood sugar in a short time which disrupts the ketosis process.
  • They have high net carbs in them less than 70 calories in a 100-gram serving. This means it’s two times more than the number of carbs you should be consuming.
  • The three refined vegetable oils canola oil, corn oil, and sunflower oil that are in these Cheetos are unhealthy and cause inflammation. 

What are some recipes for keto-friendly Cheetos?

The good news is that you can make your own version of Cheetos and replace the highly refined, carbohydrate-rich food with a healthier option.

This recipe here is easy and requires only three ingredients. You can check it out here. It has zero carbohydrates and 82 calories per serving. Another big plus, it is a keto-friendly recipe.

The nutritional values are as follows:

  • 82 calories
  •  6 grams fat
  •  7 grams protein
  •  1 grams carbs
  •  1 grams fiber

What are some alternatives to Cheetos?

There are many alternatives to Cheetos that are healthier and keto-friendly. You can pick one of your favorite keto-friendly vegetables from here and dice them up and air fry them for the healthiest option.

One idea would be to get cauliflower and dice them up. You can add spices to them like pepper or hot sauce (without added sugar) and pop them in an air fryer. If you do not have an air fryer,  you can use the oven. Put them on a baking sheet and bake them for 5 minutes or until they are crispy.

You can also make your own dipping sauce by adding butter with some herbs of your choice to add even more flavor to your snacks.

Conclusion 

In this article, we discussed and answered  “can I eat hot Cheetos on keto?”,  as well as the ingredients in the Cheetos with the health risks it poses. I also provided some alternatives to Cheetos that are healthier and more nutritious. 

Reference 

Carbs in Crunchy Flamin’ Hot Cheetos | Carb Manager

CHEETOS® Crunchy FLAMIN’ HOT® Cheese Flavored Snacks | Cheetos

23 Food Additives to Avoid on Keto | Sure Keto

Is Cheetos Baked Flamin’ Hot Keto? | Sure Keto – The Food Database For Keto

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.