Can you eat m&m on keto?

In this article we are going to answer can you eat m&m on keto, what is defined as keto, what is M&M’s, are m&m’s healthy to eat on keto, and what diet you should follow when on keto. 

Can you eat m&m on keto?

No, you can’t eat m&m’s when you are on keto. M&m’s have too many added sugars that will not work with your keto diet.

½ packaged of m&m’s contains 31 grams of net carbohydrates. You can’t eat more than 50 grams of carbohydrates but you should look for healthy carbohydrates and no simple sugar. 

What is defined as keto?

Keto or ketogenic diet is a term to refer to very low carbohydrate diets. The main idea of the keto diet is that you eat your whole calories from fat and protein. Fat is the main source of energy for your body in this diet. 

When on keto, you have to cut all carbohydrates like sugar, soda, pastries, white bread, rice, and high carbohydrates fruits and vegetables.

Keto works when you eat less than 50 grams of carbohydrates per day, your body starts running out of its main source of energy, carbohydrates, so it starts using fat as the main source of energy. It takes about 4 to 7 days to achieve this process known as ketosis. 

You need to eat enough fat so you can ensure that your body dont use proteins from your muscles as energy or you will lose muscle mass. This whole process has one objective and it is to lose weight. 

Keto diets are also used with patients that have epilepsy. When you are on keto, your brain activity decreases because you are not using carbohydrates as the main source. This process helps epilepsy or the brain activity that causes convulsion to decrease. 

The ketogenic diet is also used to prevent heart disease, brain disease, acne, and other medical conditions. If you are trying to lose weight, you need to do the keto diet always with a doctor or nutritionist’s supervision because it can lead to other health problems. 

There are several versions of the keto diet including

  • Standard ketogenic diet: This is a low carbohydrate diet with moderate protein intake and high fat intake. This is the most common and medically used ketogenic diet. 
  • The cyclical ketogenic diet (CKD) involves periods of high carbohydrate intake followed by 5 days of the standard ketogenic diet. 
  • The targeted ketogenic diet (TKD): You can eat some whole carbohydrates only when you workout to help you to gain muscle mass.
  • A high protein ketogenic diet: is similar to standard ketogenic but your main source of energy is protein instead of fat. 

When you achieve a metabolic state of using fat as the main source you can use blood, urine, or breath tests to confirm you have entered ketosis.

What is M & M ‘s?

M&M’s are multi-colored button-shaped chocolates consisting of a candy shell surrounding a filling of chocolate. Each of them has the letter M in lower case printed on them. The original flavor has a semi-sweet chocolate filling. There are other variations of the inside such as

  • Peanut butter
  • Peanuts
  • Almond
  • Pretzels
  • Dark chocolate
  • Caramel
  • Brownie

All flavors are surrounded by a candy shell and inside semi-sweet chocolate plus the flavor varieties. 

M&M’s originated back in 1941 in the United States and are sold now in more than 100 countries all over the world. The idea of M&M’s and its candy shell surrounding came with the slogan melt in your mouth, not in your hand. 

Are m&m’s healthy to eat on keto?

There is nothing like dark chocolate, m&m’s are not healthy and can’t be added to your keto diet. If we take the original M&M’s, about 32 pieces, as a base they contain 140 calories, 5 grams of fat, 5 mg of cholesterol, 20 mg of sodium, 21 grams of carbohydrates of which 18 grams are from sugar, and 1 gram of protein. 

M&M’s are mainly made from sugar, with 57% of their total content as carbohydrates. They do not have any health benefits. Their ingredients include milk chocolate, sugar, cornstarch, and less than 2% of corn syrup, dextrin, colors, carnauba wax, and gum acacia. 

What diet should you follow when on keto?

When you are on keto you should focus on eating fat and protein. Try to eat as simple as you can with a low quantity of processed products so you can keep a healthy diet with no side effects. Some basic food you can eat when you are on keto is

  • Meat can be lean or fatty protein
  • Fish and seafood
  • Cheese
  • Avocado
  • Poultry
  • Eggs
  • Nuts and healthy oils
  • Plain greek yogurt
  • Cottage cheese and cream cheese
  • Dark chocolate
  • Unsweetened coffee and tea
  • Low carb veggies

Try to add as much low carbohydrate vegetables and low carbohydrate food and healthy fats so you do a ‘clean keto’. There is a type of keto that is called dirty keto where you focus your calories on processed food. Dirty keto can lead you to health problems. 

Some vegetables and fruits you can add when on keto are 

  • Asparagus
  • Celery
  • Tomatoes
  • Spinach
  • Mushrooms
  • Cucumber
  • Zucchini
  • Strawberries (only ½ cup per day)
  • Raspberries (only 1 cup per day)

Follow this link for the 10 best keto candies. 

Other FAQs about Chocolate that you may be interested in.

Can you eat chocolate with CKD?

can you eat baking chocolate without baking it

Substituting chocolate chips for baking chocolate


This article answered Can you eat m&m on keto, what is defined as keto, what IS M&M’s, are m&m’s healthy to eat on keto, and what diet you should follow when on keto. 


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