Can you eat candy on keto?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
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.
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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?
Conclusion
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.
References
- FoodData central [Internet]. Usda.gov. [cited 21 June 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/984321/nutrients
- Dowis K, Banga S. The potential health benefits of the ketogenic diet: A narrative review. Nutrients, 2021;13(5):1654.
- Oliveira NC de, Sousa GK de, Ribas Filho D. Therapeutic Indications of the Ketogenic Diet: A Integrative Review. MedNEXT, 2021 15;2(3):63–68.
- Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic diet and weight loss: Is there an effect on energy expenditure? Nutrients, 2022;14(9):1814.
- Temple NJ, Fraser J. Food labels: a critical assessment. Nutrition, 2014;30(3):257–60.
- Freeman J, Hayes C. “low-carbohydrate” food facts and fallacies. Diabetes Spectr, 2004;17(3):137–40.
- Leone A, De Amicis R, Lessa C, Tagliabue A, Trentani C, Ferraris C, et al. Food and food products on the Italian market for ketogenic dietary treatment of neurological diseases. Nutrients, 2019;11(5):1104.
- Souza LBA, Pinto VRA, Nascimento LGL, Stephani R, Carvalho AF, Perrone ÍT. Low‐sugar strawberry yogurt: Hedonic thresholds and expectations. J Sens Stud, 2021;36(3).
- Selvasekaran P, Chidambaram R. Advances in formulation for the production of low-fat, fat-free, low-sugar, and sugar-free chocolates: An overview of the past decade. Trends Food Sci Technol, 2021;113:315–34.
- Söderling E, Pienihäkkinen K, Gursoy UK. Effects of sugar-free polyol chewing gums on gingival inflammation: a systematic review. Clin Oral Investig, 2022;26(12):6881–91.
- Puntawonnawin C, Ruknetrsakhon P, Rattanapairoj T, Kaenthong S, Thongrod W, Jiamjariyatam R. Application of bioactive compounds from lotus (Nelumbo nucifera) petals in gummy jelly products. J Culin Sci Technol, 2022;1–15.
