Can I have sugar-free Werther’s on keto?

The keto diet has become one of the most popular diets for weight loss and health in recent years. This very low-carb, high-fat diet puts the body into a metabolic state called ketosis, where fat is burned for energy instead of carbs. But the keto diet also requires limiting sugar intake to achieve ketosis. This leads many keto dieters to wonder: can I have sugar-free candy like Werther’s Original on keto?

What is the Keto Diet?

The ketogenic or “keto” diet is a very low-carbohydrate, high-fat diet that shares similarities with low carb diets like the Atkins diet. The goal of keto is to put the body into a metabolic state called ketosis. Ketosis occurs when the body becomes efficient at burning fat for energy through ketones, which takes place when carb intake is dramatically lowered to typically less than 50 grams per day.

On keto, the macronutrient breakdown of the diet is:

  • 60-75% of calories from fat
  • 15-30% of calories from protein
  • 5-10% of calories from net carbs (total carbs minus fiber)

This differs dramatically from the standard American diet, which normally relies on carbs for energy. To achieve ketosis, keto limits carb foods like grains, legumes, starchy vegetables, fruit, milk, and sugar.

The keto diet was originally developed almost 100 years ago to treat epilepsy, but fell out of popularity with the introduction of anti-seizure medications. In recent years keto has resurfaced as a popular weight loss diet due to its ability to suppress appetite, potentially burn fat, and regulate blood sugar levels.

Keto Diet Rules and Foods to Eat

The keto diet has strict rules on carbs to achieve and maintain ketosis. Keto dieters need to stick to foods low in carbs and higher in fat.

Foods to eat on keto:

  • Meat: beef, chicken, pork, lamb, etc.
  • Fatty fish: salmon, trout, tuna
  • Eggs
  • Butter and heavy cream
  • Cheese
  • Nuts and seeds
  • Healthy oils like olive oil and avocado oil
  • Low-carb vegetables: leafy greens, peppers, zucchini, tomatoes, etc.
  • Berries in moderation

Foods to avoid on keto:

  • Grains: bread, pasta, rice, oats, etc.
  • Starchy vegetables: potatoes, sweet potatoes, peas
  • Legumes: beans, lentils, chickpeas
  • Fruits: apples, bananas, oranges (berries in moderation)
  • Sugary foods: soda, juices, candy, ice cream, etc.
  • Low-fat diet products: fat-free yogurt, low-fat milk

Following these keto diet food rules is key for entering ketosis and should comprise at least 70-80% of calories consumed. But some keto dieters can fit in very small amounts of foods like sugar-free candy as treats.

Are Sugar Alcohols Keto-Friendly?

Many keto-friendly products are made with sugar alcohols (also called polyols) as sweeteners instead of sugar. Sugar alcohols provide a sweet taste with fewer carbs and calories than sugar. Some popular sugar alcohols include:

  • Erythritol
  • Xylitol
  • Sorbitol
  • Maltitol
  • Isomalt
  • Lactitol
  • Hydrogenated starch hydrolysates (HSH)
  • Mannitol

Sugar alcohols are typically not fully digested or absorbed. So they contribute fewer carbs and calories than regular sugar. For example, xylitol has 9.6 calories and 2.6 net carbs per gram, compared to sugar’s 16 calories and 4 net carbs per gram.

This makes most sugar alcohols keto-friendly in small servings. But some affect blood sugar more than others.

The best sugar alcohols for keto, with little to no effect on blood sugar, are:

  • Erythritol
  • Xylitol

Maltitol has a high glycemic index (GI) of 52 and can spike blood sugar almost as much as regular sugar. Other sugar alcohols like sorbitol and mannitol have somewhat high GIs as well.

Are Sugar-Free Candies Allowed on Keto?

Sugar-free or no sugar added candies and chocolates can technically fit into a keto diet if they are sweetened with sugar alcohols and contain very few net carbs.

Popular keto-friendly sugar-free candy options include:

  • Sugar-free chocolate
  • Jellies and gummies sweetened with stevia or erythritol
  • Sugar-free peanut butter cups
  • Sugar-free mints

But portion size and ingredients are key when enjoying sugar-free candies on keto. Consuming too many carbs from sugar alcohols or ingredients like sugar or milk chocolate can easily knock you out of ketosis.

Are Sugar-Free Werther’s Originals Keto-Friendly?

Werther’s Original is a popular brand of sugar-free candy, specifically sugar-free caramels. Sugar-free Werther’s contain the sugar alcohol isomalt as their primary sweetener.

Here are the nutrition facts for Sugar-Free Werther’s Originals per 1 piece (4g) serving:

  • Calories: 15
  • Total fat: 0g
  • Total carbs: 2g
  • Fiber: 0g
  • Sugar alcohols: 2g
  • Net carbs: 2g
  • Sugar: 0g
  • Protein: 0g

With only 2g net carbs and no sugar per piece, Sugar-Free Werther’s can fit into a keto diet in moderation.

The main sweetener, isomalt, is a sugar alcohol derived from sucrose that’s comprised of glucose and mannitol. Isomalt contains 2 calories per gram and has a glycemic index of 2, meaning it has a negligible effect on blood sugar.

This makes isomalt one of the most keto-friendly sugar alcohol sweeteners. Other ingredients in Sugar-Free Werther’s include vegetable fat, milk proteins, emulsifiers, and artificial flavors.

How Many Sugar-Free Werther’s Can You Have on Keto?

When eaten in small serving sizes, Sugar-Free Werther’s can be incorporated as an occasional treat into a well-formulated keto diet.

At only 2g net carbs per piece, a serving of 1-3 pieces can fit into a daily 20-50g net carb keto limit.

However, easy overconsumption is one downside of tasty candy options, even sugar-free ones. Eating too many Werther’s caramels in one sitting could push your net carbs over your daily limit.

Here are some other downsides of overdoing sugar-free candy on keto:

  • May trigger cravings for sweets and other carbs
  • Can cause digestive issues like gas, bloating and diarrhea
  • May stall weight loss if overeaten
  • Could knock you out of ketosis if carb limit exceeded

To incorporate sugar-free Werther’s into your keto diet, enjoy 1-2 pieces at a time as an occasional treat, and account for the net carbs in your daily tally.

Healthier Keto Candy Alternatives

While sugar-free Werther’s Originals can work for keto in moderation, there are some healthier candy alternatives to satisfy a sweet craving on keto.

Here are some keto-friendly candy options with fewer additives:

  • Very dark chocolate (at least 85% cacao) – 1-2 squares
  • Chocolate-dipped nuts like pecans or almonds
  • Fat bombs made with coconut oil, cocoa powder, peanut butter and stevia
  • Homemade protein bars with nut butter, nuts, seeds, cocoa powder, collagen and stevia
  • Frozen berries like raspberries, blackberries and blueberries

Opting for whole-food candy alternatives can provide satisfaction for your sweet tooth while keeping your net carbs low and nutrition high.

The Bottom Line

Sugar-free Werther’s Originals can be included in a keto diet in very small amounts, about 1-3 pieces as an occasional treat. With only 2g net carbs per piece from isomalt, they can fit into daily carb limits. However, overconsuming any candy can risk digestive issues, cravings, stalling weight loss, or getting knocked out of ketosis.

When a candy craving strikes, stick to a couple sugar-free caramels and opt for healthier alternatives like very dark chocolate, nuts, or berries to prevent overeating.

By keeping your net carbs low, protein adequate, and fat intake high, an occasional small treat of sugar-free candy won’t kick you out of ketosis.

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