Can you eat candy on keto?

In this brief article, we will answer the question, “Can you eat candy on keto?”. Moreover, we will discuss the keto diet and the candy intake on a keto diet, and the alternatives of sweet foods to eat on a keto diet.

Can you eat candy on keto?

The most accurate answer for this is no, you should not eat candy in a keto diet.  Even if we can eat sweet foods on a keto diet, candies are sugar-dense foods containing up to 80 % sugars (1). 

However, this does not mean  that we have to cut off from the sweeter taste on a keto diet. There are some alternatives to candies with a sweet taste.

What is a keto diet?

A Keto diet is an eating pattern in which the fat of the body is used as an energy source instead of carbohydrates.  To achieve burn fat, the Keto diet limits the daily intake of carbohydrates  to 20-50 grams per day (2,3,4).

Normally, your body uses carbohydrates as an energy source, and your metabolism stores carbohydrates in the form of glycogen to have carbs available when they are needed (2,3,4).

In a keto diet, your body is forced to use fat as an energy source because the low-carb consumption will deplete your glycogen energy stores. At this point, you will be in a ketogenic state, also known as ketosis (2,3,4).

To learn more about a keto diet, please check out our article on this topic right here.

What is the problem with Candies on a keto diet?

The main problem with candies on a keto diet is the high content of simple sugars; this will impair reaching ketosis (which is the main objective of a keto diet) because it will refuel your glycogen storage (2,3,4).

If your body refuels your glycogen storage, it will be impossible to force the usage of fats as an energy source (2,3,4).

How to select an appropriate keto-friendly candy?

To select the appropriate keto-friendly candy, you should look at the nutrition fact label and identify the total carbohydrates. Then, you can find the net carbs (5). 

Net carbs which are defined by subtracting the fiber, sugar, and sugar-alcohols from the total carbs, which make it a perfect part of your keto diet. This number suggests the number of carbs that your body ends up breaking down (6).

However, there are different terminologies for net carbs, for example, you can find “impact carbs”, “effective carbs”, or “net effective carbs”. Some labels do not have this information, if so, look at the content of “sugars” and “added sugars” (6).

A keto-friendly candy will have a low net carb content, because you should eat foods with a minor impact on your insulin and your glycogen (2).

If you need further information on how to read a food label, we invite you to look at our article “How to Understand Food Labels?”; just click here!

What are keto-friendly Candies?

In the following list, we present some suggestions (but not limited to) of keto-friendly sweet food (7-11):

  • Gummy jellies
  • Low-sugar or sugar-free yogurts and ice-creams
  • Dark sugar-free chocolate
  • Chewing gums
  • Peanut, almond, hazelnut, pistachio butter with non-caloric sweeteners

Nowadays, there are a lot of sugar-free or low-sugar foods; nevertheless, take into account that there are foods that by nature are high in carbohydrates such as bread and bakery goods (e.g., muffins, cookies, among others) (7-11).

Another option is to make your own keto-friendly products. You can do a lot of desserts like cheesecake, brownies, ice-cream, or frozen-yogurt based desserts. The only thing you should keep in mind is to use sugar-free ingredients and non-caloric sweeteners like stevia or monk-fruit (7).

Here is a list of different foods you can choose to make delicious recipes (7):

  • Coconut oil
  • Nuts: macadamia, hazelnut, almond, pistachios, peanuts
  • Avocado
  • Coconut
  • Cheeses: mascarpone, brie, unsweetened cream cheese

Check out this link to find several keto-friendly recipes.


Other FAQs about Candies that you may be interested in.

Can you eat mike and ikes when pregnant?

Can you eat Zappos with braces?

Can you eat Zappos with braces?


In this brief article, we will answer the question, “Can you eat candy on keto?”. Moreover, we will discuss the keto diet and the candy intake on a keto diet, and the alternatives of sweet foods to eat  on a keto diet.


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