What Are Keto Sweet Snacks and Why It Is Important

Sweet snacks. Sounds really good! But what if we say, keto sweet snack? Does that make sense? Is it even possible to include a sweet snack into your Keto diet routine? What difference does it make if you incorporate keto approved sweet snacks into your diet plan?

Having a sweet tooth myself, I've always been curious whether I can eat some sweets while practicing any diet method. I don't get tempted eating food high in carbs or fat, but when it comes to sugary stuff, it's hard for me to say no. So why say no if you there are sweet snacks certified for your diet (that maybe you can eat past bedtime too!)?

Let me share information (and delectable recipes!) about the Keto diet that I'm most happy about--keto sweet snacks!

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What is Keto Diet? 

A brief preview of Keto DietOriginating from the process of Ketosis, the Keto Diet in simple terms, uses our body's natural way of burning fats instead of sugar or glucose for the energy we need in our daily lives.

keto sweet snacks recipes

To elaborate on the process of Ketosis, first, our bodies will resort to burning fats in the absence of glucose, which is the primary source of fuel for the body. Once fats are burned, it also produces a type of acid called ketones. These ketones are acids that build up in our blood which indicates that we are indeed entering the process of ketosis.

These ketones can be eliminated through urine and are not harmful, as long as the levels of ketones in our bodies range from 0.5 mmol/dl and 5 mmol/dl. It can, however, be poisonous if aside from having more than 5 mmol/dl a person also has more than 14.0 mmol/L of sugar levels. People with these high levels of ketones and sugar in their bodies should seek immediate medical attention.

Some of the positive benefits attributed to the ketosis process are weight loss, fewer cravings or hunger, and more energy and focus.

What Is the Role of Carbs in the Keto Diet?

Glucose is derived from food rich in carbohydrates such as fruits, bread, pasta, rice, beans, and corn. When our stomach breaks down these high-carb foods with the help of acids and enzymes, it releases glucose. 

The goal of the Keto diet is to reach the state of ketosis by reducing the consumption of these high-carb foods and replacing them with food rich in protein and fats to facilitate weight loss. Ideally, around 75% of calories from fats, 20% from proteins, and 5% from carbohydrates should be gained for the keto diet to work. It is important to note that only moderate levels of protein should be consumed because excess protein can be converted to blood sugar in the body and will defeat the purpose of reducing glucose.

Since the reduced amount of carbohydrates is crucial to the success of a Keto Diet, let's look at the carb content of different food items.

The table is arranged based on the net carbs per a hundred grams.

Low-carbs

  • Natural fats (butter, olive oil) 0
  • Meat 0
  • Fish and seafood 0
  • Eggs 1
  • Cream Cheese 1
  • Vegetables that grow above ground 1 – 1.5

High carbs

  • Beer (per 12 oz) 13
  • Fruits 7 – 20
  • Potatoes 17
  • Cooked rice 28
  • Cooked pasta 29
  • Bread 46
  • Soda/Juice (per 16 oz) 52
  • Chocolate bar 60
  • Candy 70

How Much Carb Is Needed in Keto Diet?

We have to remember that this diet method still relies on gaining 5% of calories from carbs. A person's minimum carbohydrate needs are around 130 grams per day but a person under a Ketogenic diet plan is required to have less than 30 grams of carbohydrates per day.

Despite the Keto diet focusing on lessening carbohydrate intake, carbohydrates are not all negative. In fact, there are a few good benefits from carbohydrates. One of the main benefits of carbs is fiber. Fiber helps in regular bowel movements which in turn keeps tummy bloating at bay. Carbohydrates also help people feel better because it has tryptophan, a substance which can produce a feel-good-hormone called serotonin.

keto diet snacks ideas

The truth is, aside from dangerous levels of ketones messing with our kidneys due to low glucose, if we don't have enough carbohydrates in our bodies, we can develop a condition called hypoglycemia which usually is related to diabetes but can be caused by lack of carbs in healthy people.

Keto Sweet Snacks as Your Source of Carbs

Now that we have established the importance of the right amount of carbohydrates in the Keto diet, I want to discuss how keto sweet snacks fit into this whole thing.

While it is easy to say that sweet snacks will not be desserts without sugar, the sweetness is more than just sugar! There are tons of ingredients that make desserts toothsome such as lemon, cream cheese, strawberry, etc.

Since candies and chocolates have the highest content in the list—they are a no-no. But based on the list, what items are sweet that at the same time contain if not the lowest, low amount of carbohydrates?

If the first thing that came to your mind was fruits, then you're correct. Fruits, in general, have carb content ranging from 7 – 20 g. These fruits and other ingredients listed below have the lowest carb content and are perfect ingredients to make a dessert that satisfies your sweet tooth.

#1. Fruits

The list is arranged based on the net carbs per a hundred grams.

1. Watermelons 7.55 - Watermelons are also high in Vitamin A which is important for healthy skin and vision.

2. Avocados 8.64 - Bonus fat source for your Keto Diet! Avocados are a source of healthy monounsaturated fats which are good for heart health.

3. Strawberries 7.68 - Strawberries are rich in bioactive compound that promotes health and prevents diseases.

This low-carb strawberry cheesecake is a perfect keto fruit snack.

keto sweet snacks fruit

Ingredients

  • Two-thirds cup strawberries
  • Half cup almond flour
  • 1- 2 tbsp of any organic sweetener
  • 3.5 oz cream cheese
  • 1 cup shredded coconut
  • 1 pinch salt

What you will do

  • Mix the strawberries, almond flour, sweetener, and a pinch of salt in a food processor.
  • Add sliced cream cheese.
  • Followed by ¾ cup of shredded coconut (the remaining will be used for rolling)
  • Mix on high speed then repeat. (Don't forget to scrape the sides in between each mixing)
  • Shape into round balls and roll in the shredded coconut for coating.
  • Refrigerate.

#2. Coconut Oil

With the Ketogenic diet requiring high consumption of fat, it is essential to consider the difference between good and bad fats. You can get your natural source of fat mainly from meat and nuts complemented with coconut oil, olive oil, and butter as a source of saturated and monounsaturated fats.

This coconut oil candy recipe coconut oil candy recipe is your on-the-go supply of healthy and natural fats. Some of its ingredients include cold-pressed virgin coconut oil, organic unsweetened cocoa powder, and almond butter. These coconut oil candies, also known as fat bombs have a net carb of 1.24 g net carbs for 2 candies.

keto sweet snacks easy

Ingredients

  • A cup of softened cold pressed virgin coconut oil
  • Shredded coconut
  • A teaspoon of vanilla extract
  • Half teaspon of salt
  • Half tablespoon of your choice of sweetener
  • 3 Tbsp cocoa powder (organic and unsweetened)
  • 2 Tbsp almond butter

What you will do

  • Process all ingredients in a food processor in high speed.
  • Make a ball out of a mixture and roll into the shredded coconut. 
  • Refrigerate.

#3. Chocolate

Woah big word, chocolate. Let me explain, chocolate's key ingredient, cocoa, is the only reason why this is one the list and also because who doesn't love chocolate?. It has been proven that if chocolate has a higher cocoa content, it is more beneficial. And here is where the word dark comes in.

Dark chocolates have higher cocoa content and may also contain less fat and sugar. It can also lower cholesterol levels and reduce cardiovascular problems. 

This chocolate bar recipe is best for vegetarians. Did I mention that these are also low-carb, and sugar-free? It is healthy and easy to prepare. Its main ingredients are extra virgin coconut oil, coconut milk, and of course, dark chocolate.

sweet snacks on keto diet

Ingredients

  • One-thirds cup virgin coconut oil (organic)
  • One-thirds cup of coconut milk (organic) 
  • Half cup erythritol-based sweetener
  • 1 cup shredded coconut (organic and unsweetened)
  • 8 oz dark chocolate with high cacao content

What you will do

1. Preparing the mixture

  • Combine the sweetener, coconut milk and coconut oil.
  • Heat and mix until coconut oil has melted
  • Include the shredded coconut in the mixture. Mix well.
  • Pour and press the mixture tightly and evenly to the bottom of a 9x5 inch loaf pan.
  • Refrigerate.
  • Turn pan inside out to remove the mixture from the pan.
  • Cut the mixture into desired length.

2. Cooking the chocolate

  • Melt 3 oz of chopped chocolate gently. (Stir from time to time)
  • Remove melted chocolate from heat and add another oz of chopped chocolate. (Mix every now and then)

3. Making the chocolate bars

  • Dip the prepared mixture bars into the melted chocolate and put in a cooling rack after.
  • Melt another round of chocolate (do the same procedure for cooking the chocolate)
  • For the second time, dip the bars again for a double-coated chocolate bar

Conclusion

There goes my list of tasty keto sweet snack ideas. You can personalize all of these on your own and some ingredients as you see fit. 

Keto sweet snacks can be your quick and easy source of carbs when you need it most. You can prepare these recipes at home and bring them on the go. No need to buy prepacked snacks in the store to support your finely-executed diet.

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