BEST No Bake Keto Cookies! Low Carb Keto Caramel Cookie Idea – Sugar Free – Quick & Easy Ketogenic Diet Recipe – Completely Keto Friendly (2024)

FAQs

What is the best keto sugar substitute? ›

Stevia. Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. Based on our first-hand experience, stevia is nearly 300 times sweeter than processed sugar. With that said, it doesn't have noticeable carbohydrates or calories, making it another excellent choice for keto desserts.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Is Half And Half Keto Friendly? Yes — plain half-and-half without additives contains just 0.6 grams of carbs per tablespoon, which can easily be worked into a standard ketogenic diet of up to 50 grams of carbs per day.

Allulose: Offering a texture and taste very similar to sugar, allulose is a favorite for those seeking an ideal sugar substitute without the calories.

Erythritol sweetener is my favorite of the sugar alcohols and a very popular keto sweetener. It has very little aftertaste, aside from a slight cooling sensation if used in large quantities. It's 70% as sweet as sugar.

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

A spoonful of peanut butter is a perfect Keto snack! We also recently launched our Keto & No Sugar Added Box so you can snag all your favorites at one time. It's the perfect assortment for peanut butter lovers who are watching their net carbs.

“It's going to fill you up, it's not high on the carb count and it has a little bit of fiber.” The key is not to go overboard — 1 cup of air-popped popcorn has only 6 grams of carbs, but if you eat 3 cups, that's 18 grams and likely more than half of your daily carbs.

Is popcorn bad for a no carb diet? ›

The carbohydrate content of popcorn is not too high to make it non-keto-friendly when consumed in moderation. Those on a keto diet can eat popcorn as long as they monitor the carb content per cup and make sure it fits into their daily carb limits to achieve ketosis.

Air-popped popcorn would be the best choice, as it is lower in carbohydrates as well as calories, Palinski-Wade says. “However, since grams of fat are not a concern on a keto diet, added oil or butter would still allow this snack to be keto-friendly,” she adds.

For meat lovers, the best news is → both white meat and dark meat are perfectly fine to eat when following a keto diet. However, note that the best type of chicken to use is definitely chicken breast as it is the leanest cut.

When you're following a keto diet, you can add any low or zero carb mix-ins to your coffee, such as the coffee creamers on our list, or high fat ingredients such as coconut oil or grass-fed butter. You can also try adding a low carb protein powder or sweetener, such as stevia or monk fruit.

With only 1.75 grams of carbs per 1/4 cup (59 mL), both heavy and whipping cream can be considered keto-friendly ( 3 , 4 ). For this reason, many people on keto diets rely on whipping cream or heavy cream as a sugar-free coffee creamer or to make keto-friendly desserts, such as chocolate mousse.

Allulose. Allulose is nature's sugar replacement. It's a natural rare sugar without the sugar spike! These natural sweeteners taste like sugar, bake like sugar, and replace sugar easily, but have zero calories, zero net carbs, and zero glycemic indexes.

Erythritol is a good keto-friendly option, as it has a glycemic index of 0 and works well in both cooking and baking. Plus, due to its small particle size, erythritol tends to be better tolerated than other sugar alcohols ( 12 , 13 ). Still, xylitol, sorbitol, and isomalt are all suitable on a keto diet.

Using stevia as a sugar substitute can reduce calories in foods and drinks, but it may also have some adverse effects. Possible side effects include nausea, bloating, low blood pressure, and hormone disruption. Stevia is a non-nutritive or zero-calorie sweetener made of steviol glycosides.

Allulose leads to a much lower rise in blood sugar and insulin compared to sugar, while stevia doesn't raise blood sugar at all in those with blood sugar levels already in normal range.