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Everyone enjoys a sweet treat, but those following a strict keto diet might find themselves wondering, “are sugar free Jolly Ranchers keto?” and “just how many carbs do they contain?”4
Keep in mind that a keto diet only allows a person 50 grams of carbohydrates per day, making most sugar free a great way to fight cravings.1 However, even though sugar free Jolly Ranchers are sugar-less, they still have a fair amount of carbs due to other ingredients.
But how healthy are the artificial sweeteners being used in sugar free candy?
Luckily for keto dieters, this article not only has the answer but will also explain the truth about sugar free candy and its impact on a person’s health since some people may have adverse reactions to specific ingredients.
To explore this further, let’s take a closer look at sugar free Jolly Ranchers, how many carbs they have, if they’re keto, and the health implications of the artificial sweeteners used.
Does Sugar Free Jolly Ranchers Have Carbs? (Sugar Free Jolly Ranchers Net & Total Carbs)
When it comes to following trending diets like low carb keto, nutrition can get tricky. This leaves many dieters who want to enjoy a sweet treat confused on questions like are sugar free Jolly Ranchers keto? Do they have carbs? And if so, how much?
The total carbs of a product is the amount of all carbohydrates found in a food, including fiber, sugars, and complex carbohydrates. The net carbs, on the other hand, only includes digestible carbohydrates.
Because fiber isn’t able to be broken down by the digestive tract, these carbs get subtracted from the total.
For example, sugar free Jolly Ranchers are reported to have 15 grams of total carbohydrates. This is broken down as 15 grams of sugar alcohols, 0 grams of dietary fiber, and 0 grams of total and added sugar.
Because there is no fiber in this tasty treat, both the total and net carbs of this product is 15 grams.
Are Sugar Free Jolly Ranchers Keto Friendly?
Unlike many sugar free candies, sugar free Jolly Ranchers are not keto since they have a fair amount of carbs and Ace-K, an artificial sweetener that’s generally frowned upon in the keto realm (well touch on this more below). This is because one serving size of four pieces has a grand total of 15 grams of carbohydrates, which is well below the 50 grams of carbohydrates allowed for a ketogenic diet.
Source: Billion Photos via Canva.com5
However, it is important to mention that 15 grams of carbohydrates takes up 30% of a keto dieter’s allowed carbs per day. This can make meal planning more difficult, because the remaining meals that day must have less than 35 grams of carbs total.
Sugar Free Jolly Ranchers Nutritional Facts & Ingredients
When it comes to keto, counting carbs is recommended. But it’s also important to take a look at the nutritional content and ingredient list too.
In fact, taking a closer look at a sugar free product’s packaging is key to learning the truth about sugar free candy.
- Calories: 35 calories
- Protein: 0 grams
- Fat: 0 grams
- Sugar: 0 grams
- Carbs: 0 grams
- Fiber: 0 grams
Dieters might be happy to see this product is very low in calories and fat, making it a good option if total weight loss is the goal. However, having no protein is not ideal.
Protein is necessary to help build muscle, and studies have found that a protein heavy diet helps with weight control, increasing metabolism, and reducing appetite.2 In fact, eating more protein is a weight loss tip for beginners, and can help a person remain in ketosis.
The ingredients are not too great either, including isomalt, polyglycitol syrup, malic acid, natural and artificial flavor, acesulfame potassium, artificial colors, mineral oil, and lecithin. That’s a lot of artificial ingredients that do not provide any nutritional value to the body.
So for those wondering, is isomalt keto friendly? the answer is yes but it depends on the application.
It’s also worth mentioning that this categorizes a food into the ultra processed category, severely limiting its possible health benefits.
Here comes the truth about sugar free candy. Many of these product ingredients include artificial sweeteners, and while they are classified as safe for most of the population in moderation, they can have potential adverse effects for certain populations.
Those enjoying artificially sweetened products should strive to keep up to date on research, as many of these chemicals are still new to the market and are continued to be studied.
Furthermore, there is not a lot of nutritional value to be found based on these ingredients. Keto dieters wanting to prioritize their health will have better luck eating whole foods like fruits and vegetables to maximize the amount of nutrients, vitamins, and minerals their body is getting.
Those wanting to learn how to stop eating junk food and sugar are encouraged to try strategies like swapping out sweets for healthy alternatives and experiment with their diet to find what works best.
What Are Keto Approved Artificial Sweeteners? (And Whether or Not They’re Healthy)
Keto approved artificial sweeteners are low in total and net carbohydrates. This typically allows a dieter to enjoy a delicious treat while maintaining their low carb keto status.
Let’s take a closer look at the most popular low carb sweeteners out there, and learn the truth about each one. Keep in mind that while artificial sweeteners are alright in moderation, they are not the best for overall health and should be limited.
Those with digestive health disorders such as Crohn’s Disease, Ulcerative Colitis, IBD, or IBS should be more cautious when consuming artificial sweeteners, as these are populations more prone to digestional upset.
Furthermore, it is recommended that vulnerable populations such as pregnant and breastfeeding women, children, those with obesity, diabetes or insulin resistance, and those with neurological disorders should use caution before enjoying a sugar free product.3
Stevia Extract
Stevia extract is derived from plant leaves to create a very sweet, and very low carb sweetener. Not only is it one of the best, keto approved sweeteners out there, but it can also help dieters with how to get skinny fast.
The extract itself has 0 total and 0 net carbs per serving size. Overall, it’s an ideal option compared to refined sugars.
Monk Fruit
This is another plant derived, low carb sugar. Like stevia, monk fruit also has 0 net and 0 total carbohydrates per serving, thus making it keto approved.
This product has not been approved for sale in Europe, and is still being researched.
Erythritol
This artificial sweetener is actually a sugar alcohol, and at just 4 grams of total and net carbs per teaspoon serving size, it’s a keto friendly option. It is also great for keto dieters who are also struggling with insulin levels, and won’t spike blood sugar due to its low glycemic index (or more simply put carbohydrate scale).
For reference, polyglycitol syrup glycemic index is much higher. This causes a person’s blood sugar to rise, and can put them outside of ketosis.
Ranked Full List of Keto Approved Sugar Free Candy (Avoid Carbs With These Sugar Free Alternatives)
Here is a ranked list of some of the best sugar free and keto approved candy. These candies are the ideal treat for keto dieters wanting to maintain a low in carb status, while also enjoying a candy that is moderately healthy.
Source: baseimage via Canva.com6
Keto dieters should try snacking on these next time a craving for something sweet hits.
1. ChipMonk Keto Cookie Bites
These candies come in a variety of different flavors and are made with Erythritol, which is used which is a keto improved sweetener agent. Additionally, allulose is used which is considered both a sweetener and fiber, leading to even less net carbohydrates.
Source: irynamelnykphotos via Canva.com7
- Calories: 90 Calories
- Total Carbs: 10 grams
- Net Carbs: 1 gram
- Sweetener Used: Erythritol, allulose
2. Rip Van Keto Gummy Bears
Everybody enjoys gummy bears, especially when they are low in calories and carbohydrates. The sweetened taste for this treat is sugar beat fiber, which is not commonly seen in candies but a great and healthy option.
Sugar beat fiber is ideal to support both weight loss and digestion.
Source: Изображения пользователя Ales Munt via Canva.com8
- Calories: 40 Calories
- Total Carbs: 15 grams
- Net Carbs: 2 grams
- Sweetener Used: Sugar Beat Fiber
3. Stevia Sweet Hard Candies
These are a great sugar free Jolly Ranchers alternative, that are much lower in calories and carbohydrates. They also use a stevia sweetener, which is one of the best keto approved artificial sweeteners on the market.
- Calories: 3 Calories
- Total Carbs: 2.5 grams
- Net Carbs: 1.5 grams
- Sweetener Used: Stevia Extract
4. Other Sugar Free Candies (Hard Candy, Chocolate, & Desserts)
The remaining sugar free candies are low carb and ideal for keto, but they’re not quite as healthy as the one’s above. And as we mentioned above, they’re relatively safe to eat and only have artificial sweeteners that are FDA approved.
- Atkin’s Keto Clusters, 2 grams of net carbs
- Choc Zero No Sugar Added Products, ~1 gram of net carbs
- Keto Krax Chocolate Clusters, 5 grams of net carbs
- Kiss My Keto Gummy Varieties, 3 grams of net carbs
- Werther’s Zero Sugar Caramel Candies, 14 grams of net carbs
- Halo Top Keto Ice Cream, ~8 grams of net carbs depending on flavor
- Halo Top Keto Ice Cream Pops, ~2 grams of net carbs depending on flavor
- No Sugar Keto Cups, 1 net carb
- Nunbelievable Keto Low Carb Cookies, ~2 grams of net carbs depending on flavor
- Ketofly Dark Chocolate Bar, 0.3 grams of net carbs
- High Key Caramel Clusters Dark Chocolate Almond, 9 grams of net carbs
- Duncan Hine’s Keto Friendly Chocolate Chip Cookie Mix, 2 grams of net carbs
- Notty Chocolate and Gummhy Products, 0 grams of net carbs
- Too Good Gourmet’s Keto Cookies, 1 gram of net carbs
- Hershey’s Zero Sugar Chocolate Chips, 8 grams of net carbs
- Keto Pint Ice Cream Bars in Assorted Flavors, 2 grams of net carbs
- Unreal’s Coconut Bars, 7 grams of net carbs
- Innofood’s Dark Chocolate Keto Nuggets, 4 grams of net carbs
- Meaketo’s Keto Cookie Bites, 1 net carb
- Lily’s Stevia Chocolate Bar Varieties, ~7 grams of net carbs depending on flavor
- Catalina Crunch Vanilla Creme Keto Sandwiches, 8 grams of net carbs
- Sweet Well’s Keto Meringue Bites and Cookie Variations, 1 gram of net carbs
Ultimately keto dieters should keep in mind that while sugar free candy is typically keto approved, they aren’t necessarily healthy.
So while the answer to “are sugar free Jolly Ranchers keto” is yes, the truth is that they should be enjoyed in moderation.
Frequently Asked Questions About Are Sugar Free Jolly Ranchers Keto Friendly?
Are Sugar Free Jolly Ranchers Healthy?
Although sugar free jolly ranchers are keto approved, they are not technically a healthy food. This is because they do not provide much nutrition and are made from artificial ingredients.
Are Regular Jolly Ranchers Keto Friendly?
Keto dieters beware, because although regular jolly ranchers can technically be keto friendly, they can make meal planning very difficult for the remainder of the day. Just three pieces will cost 17 grams of total carbohydrates and 70 calories per serving size.
What Is the Best Alternative to Sugar Free Jolly Ranchers?
The best alternative to sugar free jolly ranchers keto products will vary from person to person, but would likely be whole fruits that are low in carbohydrates such as watermelon, strawberries, or coconut; these have a sweet flavor, while also providing important nutrients and vitamins that the body needs to stay healthy. There are also zero added sugar greek yogurts that satisfy sweet cravings, while also offering a significant amount of protein per serving.
References
1Harvard T. H. Chan School of Public Health. 2022. Ketogenic Diet For Weight Loss. Harvard. Web. Retrieved on 7 February 2023. <https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/#:~:text=The%20ketogenic%20diet%20typically%20reduces,and%2010%2D20%25%20protein>
2Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. <https://doi.org/10.3945/ajcn.114.084038>
3Sharma, A., Amarnath, S., Thulasimani, M., & Ramaswamy, S. (2016). Artificial sweeteners as a sugar substitute: Are they really safe?. Indian journal of pharmacology, 48(3), 237–240. <https://doi.org/10.4103/0253-7613.182888>
4Africa Images. “Candies in Colorful Wrappers on Light Table.” Canva. Accessed 9 April 2023. <https://www.canva.com/photos/MAFF-eg5YPY-candies-in-colorful-wrappers-on-light-table/>
5Billion Photos. “Candy.” Canva. Accessed 9 April 2023. <https://www.canva.com/photos/MAEVnmZRtgc-candy-/>
6baseimage. “Colorful Lollipops and Candies.” Canva. Accessed 9 April 2023. <https://www.canva.com/photos/MAE5zxbj1Uk-colorful-lollipops-and-candies/>
7irynamelnykphotos. “Small Cookies on Blue Background.” Canva. Accessed 9 April 2023. <https://www.canva.com/photos/MAEIeIC59rA-small-cookies-on-blue-background/>
8Изображения пользователя Ales Munt. “Jelly Bears Pattern.” Canva. Accessed 9 April 2023. <https://www.canva.com/photos/MAExUu5OMhI-jelly-bears-pattern/>