When eating a low carbohydrate diet, you naturally move away from processed or highly processed foods, replacing them with fresh unprocessed or minimally processed foods. One of the major advantages I have found of a low carbohydrate diet is that once you have been eating this way for a period of time you will find that your taste threshold for sugar decreases. You will find that the natural occurring sugars in vegetables such as sweet potato, pumpkin, carrots etc become more intense. This is one of the reasons why vegetables like this in a pureed form are commonly used as a basis for recipes (especially baking recipes) when on a low carbohydrate diet.
If you have been off sugar for a period of time there are a few other advantages that come with being on a low carbohydrate diet and in Ketosis. Sugar cravings decrease and may disappear altogether. You may also find that if you do go back to trying some of your old favourite sugary treats, milk chocolate for example, you will find that the taste is very unpleasant, overly sweet and you most likely will come to the conclusion that you actually don’t want to consume those products again. Removing the sugar from your diet allows your taste buds to appreciate the true flavours of food which is great. You are almost pressing the reset button on your tastebuds.
The are an increasing number of processed food products that can be used when in Ketosis or on a low carbohydrate diet. These foods are often low in carbohydrate, high in protein and are becoming more readily available in your local supermarket. Many of these foods use artificial, natural or high intensity sweeteners to enhance their flavour and they will contain a large number of ingredients. These types of products may not be your cup of tea. You may choose to avoid them completely or use them to provide a sweet treat on the odd occasion. That choice depends on your goals for starting a LCHF lifestyle in the first place.
In terms of sugar replacers, you will find in your local supermarket has an increasing number of products used to replace sugar for sweetness and bulk in both powder and liquid form. These products can be used to sweeten sauces, marinades, bakery, beverages, etc. Commonly these products use Stevia which is a natural high intensity sweetener, blended with Polyols or Sugar Alcohols that have a lower level of sweetness compared to sugar. This allows the sweeteners to be used as a 1:1 replacement for granulated sugar. Erythritol is a common example of the Polyols used.
On this page I will be reviewing some of the Sweet Treats and Sweetener Products that I have used or that I have found so far when in Ketosis. I will continue to update this page with new products. Some of these may not be available in your local area but I’m sure that you will be able to find substitutes. For more information on the ingredients found in low carbohydrate products please follow this link to the Sweeteners and Sweet Treats for Ketosis page. I will keep adding to this page reviewing new products for you.
Natvia Granulated Sweetener in Tubs and Sticks
You will find in your local supermarket an increasing number of products used to replace sugar for sweetness and bulk in both powder and liquid form. Usually these products use Stevia which is a natural high intensity sweetener, blended with Polyols or Sugar Alcohols that have a lower level of sweetness compared to sugar. This allows them to be used as a 1:1 replacement for granulated sugar. Erythritol is a common example of the Polyols used. It can be a little cooling on the tongue but is at a lower levels than the other Polyols.
The Natvia range of products are a Erythritol, Stevia blend and this range provides 0g/100g of Carbohydrate. Natvia products are available in tablets, granules and powder similar to icing sugar, and is perfect for use in beverages, desserts, baking, sauces etc., anywhere sugar is used. I do find that the sweetness is quite strong and I usually use around half the level of sugar in recipes. Natvia has a fantastic website with loads of recipes and free recipe e-books.
Sweet Treat Reviews
The Atkins range of products is made in the Netherlands and sold at Woolworths. I find they are on sale very few weeks. I use their products when I feel like something sweet but I don’t want the carbohydrate levels. I’ve tried many types of low carbohydrate bars and the taste of the Atkins range is superior.
The Chocolate Decadence bar is one of my favourite Atkins bars. They taste of rich chocolate without the aftertaste of sweeteners and at only 1.6g of Carbohydrate in a very generous 60g bar. They are easy to throw into your bag as a backup in case you miss a meal on the run.
The Atkins Chocolate Brownie bar contains crunchy pieces and caramel topping. Containing 3.1g of Carbohydrate in a 60g bar this is a very decandant bar.
If your a fan of the Bounty Bar and Snickers the Atkins versions are perfect. They are a small bar but they satisfy. With only 2g of Carbohydrate for the Caramel Nut Chew 34g and 2.8g of Carbohydrate for the Chocolate Coconut Bar 40g they are perfect for a sweet snack.
Well Natural No Sugar Dark Chocolate
Well Natural in Victoria produce a range of sugar free chocolates in a range of flavours ranging the major supermarkets here in Australia. These are rich chocolates with 3 servings per pack you only need 2 pieces (1 serve) to settle any sugar cravings you are having. Carbohydrate levels for the Rich Dark (0.7g Carbohydrate per 2 pieces), Valencia Orange (0.8g Carbohydrate per 2 pieces), Mint (0.6g Carbohydrate per 2 pieces) and Almond Chip (0.8g Carbohydrate per 2 pieces) contain the lowest levels of carbohydrate in the range. For more information see the website.
Protein Cake Bites and Protein Stix come in packs of 2 stix or 3 bites. Made in Australia the flavours are very good with my favourite being the Vanilla Cake Bites and the Caramel Stix. They use natural and artificial sweeteners. The Carbohydrate levels do move a little but you can quite easily eat just one for a small treat. The range can be found online, at Coles stores, nutrient and supplement stores around Australia.