Sweet Fix on Keto Diet
If you're trying to cut carbs and sugar, you may think sweets are off the table. But dessert doesn't have to be a distant memory. (Phew!) And you don't have to spend hours analyzing nutrition label after nutrition label or buy expensive specialized items that have buzz words like keto.
Rather than fixating on the grams of carbohydrates, pay attention to the quality of the carbohydrates, says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. "Pick snacks that contain whole food ingredients you can pronounce as opposed to heavily processed ones. Also, aim to choose products that are higher in both dietary fiber and protein, helping stabilize blood sugar and allowing us to feel fuller longer."
Some ready-to-go grocery store options might be whole grain protein bars, mixed nut packs, or individual plain yogurt cups topped with berries. Of course, you can also satisfy your sweet tooth by going the DIY route with an easy recipe, like a three-ingredient chia seed pudding.
Whether you're trying to pluck something low in sugar (but not in taste) from a gas station shelf while you're on a road trip, or scouring the aisles for things to make at home, these nutritionist-approved healthy junk food alternatives and low carb sweet snacks will help you hit your nutritional goals, without sacrificing the things you love most, like... chocolate.
Amazon
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All Natural Paleo & Keto Friendly Fat Bomb Squeeze Packs
Phat Fudge
Keep these highly portable packets in your purse for those times when you could really go for a chocolate bar. They taste like candy, but won't leave you with a sugar hangover or a carb crash, says Robyn Youkilis, certified health coach and author of Go With Your GutandThin From Within.Plus, they're full of superfoods like maca, cacao, grass fed butter, turmeric, and tahini.
Cheerful Choices
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Chia Seed Jam
Chia seeds are packed with protein and healthy fats, says Burgess. They also make a great ingredient to thicken up overnight oatmeal, puddings, and jams. Try making your own two-ingredient chia seed jam by combining chia seeds and microwaved berries. "This low carb snack is perfect to top yogurt bowls, almond flour crackers, or enjoy by the spoonful," she says.
Get the recipe.
SHOP CHIA SEEDS
Amazon
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Dark Chocolate With Pumpkin Seed and Sea Salt, 6-Pack
barkTHINS
Though it looks and tastes like premium candy, this snack will give you 7 grams of protein per serving and only 6 percent of your recommended total carbohydrate intake, says Swift. Snack on them alone, or pair a serving with a glass of wine for a true treat.
Amy's Healthy Baking
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Raspberry Dark Chocolate Bark
Of course, you can always make your own chocolate bark. It's easy: Simply combine melted dark chocolate with almonds, raspberries, and sea salt, then let harden.
Get the recipe.
Amazon
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Dark Chocolate Covered Almonds, 5-Pack
Sweet and salty? Yes, please. "A serving of Skinny Dipped Almonds (about 15 almonds) comes in at 11 grams of carbohydrates, which is less than a serving of popcorn, granola, and most granola bars," says Maggie Michalczyk, RDN. "You're satisfying your sweet tooth in a healthy way and reaping the benefits of protein and fiber that almonds provide."
Wholesome Yum
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Low Carb Keto Cream Cheese Cookies
Turns out rich and indulgent foods, like cream cheese cookies, can fit into a low carb or keto diet. In fact, each cookie has more protein that it does carbs.
Get the recipe.
Amazon
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Keto Mini Cookies, 3-Pack
When you really want that chocolate chip cookie, this low-carb version is a satisfying alternative. "Six chocolate chip cookies are only 140 calories and 11 grams of carbohydrates," says Jessica Swift, RD. They're also gluten- and grain-free, and made with natural ingredients, like almond flour, coconut oil, and collagen.
iHerb
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Salted Caramel Cashew Butter
Nutty Infusions
If you love sweet things, you must try this nut butter, says Amy Gorin, MS, RDN. Because cashews are the main ingredient, you'll get plenty of healthy fats and protein to help tide you over. But you'll also get that delicious sweet salted caramel flavor for just 8 grams of carbs per serving. Enjoy a spoonful on its own, or pair it with a few pear slices for a well-rounded snack.
Blue Diamond
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Blue Diamond Unsweetened Chocolate Almond Breeze Almond Milk, 32 Ounce (Pack of 12)
Before you run out to Starbucks for an afternoon treat, consider adding some chocolate almond milk to your cuppa instead. "It's an excellent source of calcium and vitamins D and E, plus it contains zero grams of added sugar and only 2 grams of carbohydrates," says Bonnie Taub-Dix, RDN.
Wholesome Yum
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Keto Chocolate Truffles
This perfectly portable snack is easy to make and is a great option for diabetics with a hankering for chocolate.
Get the recipe.
Amazon
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Nuts and Spices Bar, 12 Bars
KIND
Though these bars include chocolate and caramel for that kick of sweetness you're looking for, they're not loaded with highly processed ingredients or full of sugar and carbs, says Beth Warren, MS, RDN, CDN founder of Beth Warren Nutrition and author ofSecrets of a Kosher Girl. Though each bar does have 16 grams of carbs—higher than some of the other options on the list—they only have 4 grams of added sugar.
Amazon
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Sweet Cardamom Almonds & Honeycrisp Apple
For that perfect combination of crunch and sweetness that won't overload your carb count, try a mixture of dried fruit and nuts instead of traditional trail mix. A serving contains about 12 grams of carbs, but also supplies about 4 grams of protein and 3 grams of fiber to help you stay satisfied, says Taub-Dix.
Wholesome Yum
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Raspberry White Chocolate Keto Ice Pops
These chocolate- and fruit-flavored icy treats couldn't be easier to make—you just need five ingredients and about 10 minutes.
Get the recipe.
Amy's Healthy Baking
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Healthy Flourless Pumpkin Chocolate Chip Oatmeal Protein Cookies
These soft and chewy pumpkin chocolate chip oatmeal cookies don't contain any eggs, flour, or refined sugar.
Get the recipe.
Thrive Market
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Organic Coconut Butter
Almond butter and cashew butter are all the rage these days, but have you tried coconut butter? Made from coconut meat, it's naturally sweet and super creamy. It's delicious when blended into hot drinks like matcha, spread onto toast or muffins, or simply enjoyed by the spoonful, says Youkilis.
Wholesome Yum
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Keto Chocolate Mousse
A sugar-free mousse that's creamy, fluffy, and sure to satisfy your sweet tooth? This four-ingredient dessert has just 1.6 grams of net carbs, but does just that.
Get the recipe.
Amazon
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Bada Bean Bada Boom Crunchy Broad Beans Snacks
For a snack that's pre-portioned, try these crunchy roasted cinnamon-flavored fava bean crisps. "The pack has 16 grams of carbohydrates, but 6 grams of fiber—a non-digestible carbohydrate—so only 10 grams of net carbohydrate," says registered dietician Hailey Crean.
Amy's Healthy Baking
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Pumpkin Spice Candied Pumpkin Seeds
For a treat that's savory and sweet (and meets your low carb threshold), try homemade candied pumpkin seeds.
Get the recipe.
Walmart
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Sabra Dark Chocolate Dessert Dip & Spread, 8 oz
"Sweeter hummus is getting more and more popular, and so is hummus toast," says Gorin. This chocolate version has just 10 grams of carbs per two tablespoon serving, and tastes great atop a thin slice of whole-grain toast.
Amazon
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Honey Graham Keto Cereal
Miss your favorite sugar-laden cereal? This keto-friendly alternative will satisfy both your craving and any nutritional requirements.
Amy's Healthy Baking
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Flourless Peppermint Mocha Brownie Bites
To keep these rich and indulgent brownie bites low carb, the recipe calls for Stevia instead of sugar, plus contains no butter, oil, or flour.
Get the recipe.
Amazon
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No Sugar Added Dried Tart Montmorency Cherries
If you are craving a sweet snack that will have a minimal impact on your blood sugars, mix a couple tablespoons of no sugar added dried cherries with a couple tablespoons of dark chocolate, says Crean. It tastes just like a cherry bon-bon.
Walmart
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Fat-Free Vanilla Icelandic Style Strained Yogurt
Yogurt is a great grab-and-go snack with just a hint of sweetness, but many contain surprisingly large amounts of sugar. "When comparing yogurt brands, aim for a Greek yogurt with 15 grams of protein and as little sugar as possible," says registered dietician Lauren Smith. If you want something sweeter without the added sugar or extra carbs, buy plain and add a handful of your favorite fruit on top.
Low Carb Vegan Recipes
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Vegan Chocolate Avocado Ice Cream
You'd never guess this mouthwatering chocolate treat contains a secret ingredient that makes it a nutritional powerhouse rather than a sugar bomb: avocado.
Get the recipe.
Vitacost
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Pumpkin Seeds
These sweet and salty pumpkin seeds have just 5 grams of carbohydrates and 3 grams of sugar per serving. They're also a great source of iron, zinc, and magnesium—all minerals that help promote a healthy immune system and heart, says Kathy Siegel, MS, RDN, CDN.
Source: https://www.oprahdaily.com/life/food/g27272794/low-carb-sweet-snacks/