Reese’s peanut butter cups are an iconic American candy loved by many for their sweet, salty, chocolatey-peanut buttery taste. But what about people who are looking to cut down on sugar or follow a low-carb or keto diet? Do sugar-free versions of these classic treats exist?
The Original Reese’s Peanut Butter Cups
First, let’s take a look at the original Reese’s peanut butter cups. These bite-sized candies have a smooth peanut butter filling enveloped in creamy milk chocolate. According to the nutrition information on the Reese’s website, the ingredients are milk chocolate (sugar, cocoa butter, chocolate, skim milk, lactose, milkfat, soy lecithin, PGPR), peanuts, sugar, dextrose, salt, TBHQ (preservative).
A standard 1.5 ounce Reese’s peanut butter cup contains 210 calories, 12g fat, 21g carbohydrates, 2g protein, 170mg sodium, and 17g sugar. As you can see, over half of the 21g total carbs come from sugar. For people watching their sugar intake, this amount can quickly add up.
Sugar Alcohols
Some candy brands make sugar-free versions by replacing the regular sugar with sugar alcohols like sorbitol, xylitol, erythritol, mannitol, maltitol, lactitol, or isomalt. These are lower calorie sweeteners that don’t spike blood sugar as much as regular sugar. However, sugar alcohols can cause digestive issues like gas, bloating, and diarrhea when eaten in excess.
Artificial Sweeteners
Other brands use non-nutritive zero calorie sweeteners like aspartame, sucralose, stevia, or monk fruit extract to create sugar-free candies. These won’t affect blood sugar at all, but some people don’t like the aftertaste. There are also lingering concerns about potential health effects of artificial sweeteners, though major health organizations consider them safe in moderation.
Does Reese’s Make Sugar Free Peanut Butter Cups?
So does Reese’s offer any versions of their famous peanut butter cups made with sugar alternatives? The short answer is no. Currently, Reese’s does not make any sugar-free peanut butter cups.
On their website’s FAQ page, they state: “At this time REESE’S does not make any sugar free items. We have made them in the past but no longer offer this option. REESE’S Pieces now offers a Sugar Free option but currently it is the only Sugar Free item we produce.”
So if you’re following a low-sugar diet, unfortunately you’ll have to resist the temptation of Reese’s iconic treats. But you still have some options…
Sugar-Free Peanut Butter Cup Alternatives
Here are some recommended brands that make keto-friendly, low carb, and sugar-free peanut butter cups:
Lily’s Sweets
Lily’s Sweets makes peanut butter cups sweetened with stevia and erythritol. A 1 cup serving has 5g net carbs, 160 calories, and 0g sugar. Their peanut butter filling is made with dry roasted peanuts and cocoa butter.
Chocoperfection
Chocoperfection has keto peanut butter cups made with no sugar alcohols. Their filling uses peanut flour, and the cups are sweetened with inulin and stevia. Each cup has 3g net carbs and 130 calories.
Keto Bark
Keto Bark’s sugar-free peanut butter cups are sweetened with stevia and erythritol. A 2 cup serving contains 4g net carbs, 6g protein, 146 calories, and 0g sugar.
HighKey
HighKey sugar-free peanut butter cups contain almond butter rather than peanut to reduce allergens. They are sweetened with erythritol and stevia. A 3-cup serving has 3g net carbs and 170 calories.
SmartSweets
SmartSweets makes low-sugar gummy bears, worms, and other candies. Their PB cups have 2g net carbs, 80 calories, and 0g sugar per cup. The filling uses sunflower seed butter instead of peanut butter.
Make Your Own Sugar-Free Peanut Butter Cups
You can also make easy low-carb peanut butter cups at home. Simply mix together peanut butter or nut butter with a sugar-free sweetener, pour into a muffin tin lined with chocolate, and freeze. For chocolate, you can use sugar-free chocolate chips or baking chocolate. Here is a simple recipe to try:
Ingredients:
- 1⁄2 cup natural peanut or almond butter
- 1-2 tbsp powdered erythritol or monkfruit sweetener
- 1⁄4 tsp vanilla extract
- Pinch of salt
- 1.5 oz sugar-free dark chocolate chips
Instructions:
- Mix together nut butter, sweetener, vanilla and salt until smooth.
- Spoon peanut butter mixture into mini muffin tins lined with chocolate chips.
- Top with additional chocolate chips.
- Freeze 30-60 minutes until set.
- Pop out of tin and enjoy!
You can easily customize this recipe by adding cocoa powder, MCT oil, collagen peptides, or other low-carb ingredients. Enjoy the chocolatey peanut butter taste without all the sugar!
Nutrition Comparison
Here is a nutrition comparison of Reese’s original peanut butter cups versus some popular low-sugar and keto-friendly alternatives:
| Brand | Serving Size | Calories | Fat (g) | Net Carbs | Sugar (g) |
|---|---|---|---|---|---|
| Reese’s (original) | 1 cup (21g) | 210 | 12 | 21g | 17g |
| Lily’s Sweets | 1 cup | 160 | 12 | 5g | 0g |
| Chocoperfection | 1 cup (16g) | 130 | 11 | 3g | 0g |
| Keto Bark | 2 cups (43g) | 146 | 12 | 4g | 0g |
| HighKey | 3 cups (30g) | 170 | 15 | 3g | 0g |
| SmartSweets | 1 cup (17g) | 80 | 5 | 2g | 0g |
As you can see, the low-sugar and keto options provide the peanut butter chocolate flavor with significantly fewer net carbs and zero sugar compared to Reese’s original. The fat and calorie content is similar, though SmartSweets PB cups are lower in both.
Finding Balance with Sweet Treats
When curbing sugar intake, cutting out favorite sugary treats entirely can backfire and lead to overindulging later. Having an occasional higher sugar sweet can be part of a balanced diet for many people. The key is moderation. Products like the sugar-free peanut butter cups above can help you get your fix while keeping carbs, sugar, and calories in check.
You can also portion out a small amount of regular Reese’s as a special treat. Freeze extra cups so you aren’t tempted to eat the whole pack in one sitting. Pair treats with protein and healthy fats to balance blood sugar. And pay attention to how different sweets affect your energy, cravings and mood.
Everyone has different preferences and tolerance when it comes to sugar substitutes. Experiment to find options you enjoy without gastrointestinal side effects. Make sure to stay hydrated as sugar alcohols can have a dehydrating effect. Keep an eye on labels as even “sugar-free” products can contain 1-3g carbs from add-ins like cocoa powder.
Benefits of Reducing Sugar
Eating too much added sugar has been linked to health issues like obesity, heart disease, diabetes, fatty liver disease, and tooth decay. The American Heart Association recommends limiting added sugar to no more than 6 teaspoons (25g) per day for women and 9 teaspoons (36g) for men. On average, Americans eat a whopping 17 teaspoons (71g) per day.
Cutting back on sweets provides several benefits:
Better Blood Sugar Control
Consuming large amounts of sugary foods spikes blood glucose and insulin levels, causing energy crashes and fueling cravings for more sweets. Reducing sugar helps stabilize blood sugar for more consistent energy.
Weight Loss
Excess intake of sugar can lead to weight gain as sugar is easily converted into fat when it’s not used for energy. Limiting sugary foods helps with losing or maintaining weight.
Reduced Inflammation
High sugar intake can trigger inflammation in the body, which is associated with chronic diseases as well as acne and other skin issues. Lowering sugar can help reduce inflammation.
Improved Focus and Mood
Sugar spikes and crashes can negatively impact concentration, productivity and mood. Avoiding these rollercoasters can lead to more stable energy and emotions.
Long Term Health
Decreasing sugar decreases risk for obesity, cardiovascular disease, fatty liver, insulin resistance, type 2 diabetes, and other conditions. Making this one change can have a profound impact long-term.
Tips for Reducing Sugar
Here are some tips to help you gradually reduce sugar intake without feeling deprived:
Read Labels
Get in the habit of reading nutrition labels and look for hidden sugars in packaged foods like condiments, salad dressings, yogurt, granola bars, cereals, sauces, and drinks. Avoid ingredients like cane sugar, corn syrup, honey, etc.
Limit Fruit Juice
Fruit juice packs a large amount of sugar from natural fructose without the fiber of whole fruit. Limit juice to 4-6oz a day and opt for whole fruits instead for better nutrition.
Skip Sugar in Coffee/Tea
Cut out added sugars like syrups, honey and table sugar in hot and cold beverages. Use stevia, monkfruit or erythritol if needed.
Satisfy Cravings with Fruit
When a sweet craving strikes, eating a fresh orange, berries, apple or kiwi can provide satisfaction. The natural sugar with fiber blunts blood sugar impact.
Drink More Water
Increasing water intake helps reduce cravings for sugary drinks. Flavor water with fruit slices, cucumbers or mint.
Go for Unsweetened
Choose unsweetened versions of foods like yogurt, nut butters, oatmeal, protein bars and cereals. Sweeten them yourself in moderation.
Modify Baked Goods
In recipes for cookies, muffins, cakes and breads, cut the sugar amount by 25-50%. Add spices, extracts or sugar free chocolate chips to boost flavor.
Check Carb Counts
Limit high carb foods like chips, fries, pastries, sugary cereals, pancakes, waffles, pasta and rice which can trigger cravings. Opt for low-carb substitutions.
Allow Exceptions
Eliminating treats entirely can backfire. Have a small serving of your favorite sweets occasionally in a mindful way. Savor the flavor!
Conclusion
Reese’s peanut butter cups are an iconic American candy that don’t currently offer a sugar-free version. However, several low-carb, keto-friendly brands provide delicious peanut butter chocolate options made with sugar alternatives that allow you to enjoy the treat while reducing sugar and carbs. Making your own sugar-free peanut butter cups at home is also an easy option.
Focusing on cutting back added sugars in your overall eating plan provides benefits for blood sugar, inflammation, weight, cravings, energy and long term health. Satisfy occasional sweet cravings in a balanced way. Be mindful of sugars hiding in packaged foods and limit fruit juice. Follow the tips above to reduce your sugar intake painlessly over time.
