Are Smart Sweets Keto? (Find Out Now!)


Are Smart Sweets Keto

Candy and a ketogenic diet typically don’t go together. Traditional candy is very high in sugar, which is a big no-no on the keto diet. Despite your commitment to a keto lifestyle, you might find yourself craving good old-fashioned candy without putting yourself out of ketosis. With all of the sugar-free options out there, how do you know which ones are truly keto-friendly?

Smart Sweets can be keto-friendly when they’re eaten in small amounts, as they are a type of low-sugar candy. Smart Sweets contain around 18 grams of net carbohydrates per bag, which is much lower than regular candy but not necessarily low-carb. For true keto-friendly candies, consider Kiss My Keto Fish Friends, Keto Farms Maple Candied Pecans, and Highkey Caramel Clusters.

How do Smart Sweets fit into a keto lifestyle? Read on to learn all about their products as well as some true keto-friendly candy alternatives.

But first: a refresher on the ketogenic diet

The ketogenic (keto) diet is a very low carbohydrate diet. Most keto diets contain fewer than 50 grams of carbohydrates per day, while stricter keto diets might limit carbs to around 20 grams per day.

The ketogenic diet is high in fat (70-80% of total calories) and moderate in protein. When you restrict carbohydrates and rely on fat for your energy, your body goes into ketosis. Ketosis is a metabolic state where your body burns fat for fuel instead of carbs.

Potential benefits of following a keto diet include weight loss, improved blood sugar levels, and increased insulin sensitivity. However, the long-term benefits of the ketogenic diet have yet to be studied.

How can I tell if a food is keto-friendly?

Some foods have a keto stamp on them to make it easy to determine if it’s keto-friendly. However, most foods won’t necessarily have this stamp even if they are keto-friendly.

In general, keto-friendly foods are low in net carbohydrates and low in/free of added sugar.

Net carbohydrates are the amount that impacts blood sugar levels and ketosis. To determine the net carbs, subtract dietary fiber from total carbs. Most keto-friendly foods will contain around ten or fewer grams of net carbs per serving, but that isn’t a set-in-stone rule.

What are Smart Sweets?

Smart Sweets is a company that makes low-sugar candies. Smart Sweets use allulose, a type of natural sweetener found in foods like raisins and figs. It isn’t absorbed by your body, so it doesn’t impact your blood sugar levels like regular sugar.

Smart Sweets use natural flavors from spices and fruit juices instead of artificial colors. They’re also high in fiber, which is another nutrient that isn’t absorbed and thus doesn’t impact your blood sugar levels or state of ketosis.

What’s different about Smart Sweets?

Unlike other low-sugar candies, Smart Sweets don’t use sugar alcohols or artificial sweeteners. Sugar alcohols can cause digestive upset in some people. Allulose isn’t a sugar alcohol, so it may be better tolerated by people who can’t tolerate sugar alcohols.

Smart Sweets use ingredients like corn fiber to keep the net carbohydrate content low (more on net carbs soon). They’re high in fiber unlike most candy, which lowers the net carbs.

What are net carbs?

The purpose of the keto diet is to stay in ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. To keep your body in ketosis you need to limit your carbohydrate intake to 20-50 grams per day (on an average keto diet).

Some types of carbohydrates don’t impact your blood sugar so don’t impact the state of ketosis. Sugar alcohols, allulose, and fiber are all non-digestible carbs. You can subtract them from the total carbs to get the net carb content, which is the amount to track for your carb goals.

Are Smart Sweets healthy?

Smart Sweets are low in sugar. That doesn’t necessarily make them healthy, though. Smart Sweets have several ingredients to try to mimic the taste and texture of real sugary treats. If you’re longing for candy on a keto diet, Smart Sweets are a good option, but they’re by no means a healthy food.

Are Smart Sweets keto-friendly?

Eating Smart Sweets in moderation can be keto-friendly. Each type of Smart Sweets has 18 grams of net carbs per bag, except for the lollipops which have 14 grams of net carbs per two lollipops.

14-18 grams of net carbs isn’t considered low-carb when you’re on a keto diet. It is much lower than full-sugar versions of those candies, though. If you’re going to eat Smart Sweets on a keto diet, keep your portion size in check – you might not want to eat the whole bag because you might risk exceeding your daily carb limit.

Smart Sweets Nutrition Information

Cola Gummies

Ingredients:

  • Non-GMO Soluble Corn Fiber
  • Allulose
  • Isomalto-Oligosaccharides (Vegetable Source)
  • Water
  • Modified Potato Starch
  • Citric Acid
  • Apple Extract (For Color)
  • Natural Flavors
  • Coconut Oil
  • Carnauba Wax
  • Stevia Leaf Extract

Nutrition Facts (per 50 g bag – about 20 gummies):

  • Calories: 100
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 42 g
  • Dietary Fiber: 13 g
  • Total Sugars: 3 g
  • Allulose: 11 g
  • Protein: 0 g
  • Net Carbs per bag: 18 g

Gummy Worms

Ingredients:

  • Isomalto-Oligosaccharides (Vegetable Source)
  • Allulose
  • Non-GMO Soluble Tapioca Fiber
  • Gelatin
  • Lactic Acid
  • Chicory Root Fiber
  • Rice Flour
  • Malic Acid
  • Fumaric Acid
  • Citric Acid
  • Natural Peach, Apple, Lemon, and Raspberry Flavors
  • Fruit and Vegetable Juice (For Color)
  • Coconut Oil
  • Carnauba Wax
  • Stevia Leaf Extract
  • Monk Fruit Extract

Nutrition Facts (per 50 g bag – about 10 gummy worms):

  • Calories: 110
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 36 g
  • Dietary Fiber: 9 g
  • Total Sugars: 4 g
  • Allulose: 9 g
  • Protein: 4 g
  • Net Carbs per bag: 18 g

Sour Melon Bites

Ingredients:

  • Non-GMO Soluble Corn Fiber
  • Allulose
  • Isomalto-Oligosaccharides (Vegetable Source)
  • Lactic Acid
  • Chicory Root Fiber
  • Modified Potato Starch
  • Rice Flour
  • Fumaric Acid
  • Malic Acid
  • Citric Acid
  • Natural Watermelon Flavor
  • Fruit and Vegetable Juice (For Color)
  • Coconut Oil
  • Carnauba Wax
  • Spirulina Extract
  • Stevia Leaf Extract
  • Monk Fruit Extract

Nutrition Facts (per 50 g bag – about 20 Sourmelon Bites):

  • Calories: 100
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 42 g
  • Dietary Fiber: 13 g
  • Total Sugars: 3 g
  • Allulose: 11 g
  • Protein: 0 g
  • Net Carbs per bag: 18 g

Red Twists

Ingredients:

  • Non-GMO Soluble Corn Fiber
  • Allulose
  • Brown Rice Flour
  • Isomalto-Oligosaccharides (Vegetable Source)
  • Tapioca Starch
  • Water
  • Natural Flavor
  • Coconut Oil
  • Sunflower Lecithin
  • Fruit & Vegetable Juice (For color)
  • Malic Acid
  • Citric Acid
  • Tartaric Acid
  • Stevia Leaf Extract

Nutrition Facts (per 50 g bag – about 10 red twists):

  • Calories: 110
  • Total Fat: 1 g
  • Saturated Fat: 0 g
  • Sodium: 55 mg (2% DV)
  • Total Carbohydrate: 40 g
  • Dietary Fiber: 12 g
  • Total Sugars: 2 g
  • Allulose: 10 g
  • Protein: 1 g
  • Net Carbs per bag: 18 g

Sweet Fish

Ingredients:

  • Non-GMO Soluble Corn Fiber
  • Allulose
  • Isomalto-Oligosaccharides (Vegetable Source)
  • Modified Potato Starch
  • Natural Berry Flavor
  • Citric Acid
  • Malic Acid
  • Fruit and Vegetable Juice (For Color)
  • Coconut Oil
  • Carnauba Wax
  • Monk Fruit Extract

Nutrition Facts (per 50 g bag- about 10 Sweet Fish):

  • Calories: 100
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 42 g
  • Dietary Fiber: 13 g
  • Total Sugars: 3 g
  • Allulose: 11 g
  • Protein: 0 g
  • Net Carbs per bag: 18 g

Peach Rings

Ingredients:

  • Non-GMO Soluble Corn Fiber
  • Allulose
  • Isomalto-Oligosaccharides (Vegetable Source)
  • Chicory Root Fiber
  • Rice Flour
  • Modified Potato Starch
  • Malic Acid
  • Lactic Acid
  • Fumaric Acid
  • Natural Peach Flavor
  • Fruit and Vegetable Juice (For Color)
  • Citric Acid
  • Coconut Oil
  • Carnauba Wax
  • Stevia Leaf Extract
  • Monk Fruit Extract

Nutrition Facts (per 50 g bag – about 10 Peach Rings):

  • Calories: 100
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 42 g
  • Dietary Fiber: 13 g
  • Allulose: 11 g
  • Total Sugars: 3 g
  • Protein: 0 g
  • Net Carbs per bag: 18 g

Fruity Gummy Bear

Ingredients:

  • Isomalto-Oligosaccharides (Vegetable Source)
  • Allulose
  • Non-GMO Soluble Tapioca Fiber
  • Gelatin
  • Malic Acid
  • Citric Acid
  • Natural Peach, Apple, Lemon, and Raspberry Flavors
  • Fruit and Vegetable Juice (For Color)
  • Coconut Oil
  • Carnauba Wax
  • Monk Fruit Extract

Nutrition Facts (per 50 g bag – about 25 Fruity Gummy Bears):

  • Calories: 110
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 36 g
  • Dietary Fiber: 9 g
  • Allulose: 9 g
  • Total Sugars: 4 g
  • Protein: 4 g
  • Net Carbs per bag: 18 g

Lollipops

Ingredients:

  • Non-GMO Isomalto-Oligosaccharides (Vegetable Source)
  • Natural Flavors
  • Citric Acid
  • Malic Acid
  • Spirulina Extract (For Color)
  • Fruit and Vegetable Juice (For Color)
  • Turmeric (For Color)
  • Stevia Leaf Extract

Nutrition Facts (per 2 Lollipops):

  • Calories: 60
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Sodium: 0 mg
  • Total Carbohydrate: 14 g
  • Dietary Fiber: 0 g
  • Total Sugars: 1 g
  • Protein: 0 g
  • Net Carbs per serving: 14 g

Keto-friendly candies

These candies are similar to Swedish Fish but without all of the sugar. If you subtract the fiber and sugar alcohols (which don’t have an impact on blood sugar like sugar does) these keto-friendly candies only have two grams of net carbs per bag.

Kiss My Keto Fish Friends

Kiss My Keto Candy Fish Friends — Low Sugar (1g), 80 Calories, Low Carb Candy Gummies with MCT Oil | Vegan Friendly, Non-GMO, Gluten Free Keto Sweets | 2g Net Carbs — 6 Individually Wrapped Packs Ingredients:

  • Soluble Corn Fiber
  • Soluble Tapioca Fiber
  • Erythritol
  • Glycerin
  • Pectin
  • Citric Acid
  • Sodium Citrate
  • Agar-Agar
  • Natural Berry Flavors (Blueberry, Raspberry)
  • Coconut Oil
  • Purple Carrot Juice Concentrate (For Color)
  • Medium Chain Triglycerides (Palm, Palm Kernel Oil)
  • Stevia Leaf Extract
  • Carnauba Wax

Nutrition Facts (per 50 g bag):

  • Calories: 80
  • Total Fat: 0 g
  • Sodium: 85 mg (4% DV)
  • Total Carbohydrate: 37 g
  • Dietary Fiber: 31 g
  • Total Sugars: <1 g
  • Sugar Alcohols: 4 g
  • Protein: 0 g
  • Net Carbs per serving:  2 g

Keto Farms Maple Candied Pecans

Keto Farms, Maple Candied Pecans, Keto Candy Snacks (1g Net Carb) 1 Ounce, 6 Count | Keto Friendly Desserts - Real Food Ingredients, Satisfies Candy Cravings, Perfect Portion Control Ingredients:

  • Pecans
  • Natural Sweetener (Erythritol, Monk Fruit Extract)
  • Butter (Cream, Natural Flavors)
  • Molasses
  • Natural Flavors
  • Vanilla Extract
  • Salt
  • Cinnamon

Nutrition Facts (per 1/4 cup):

  • Calories: 160
  • Total Fat: 16 g
  • Saturated Fat: 2 g
  • Total Carbohydrate: 8 g
  • Dietary Fiber: 2 g
  • Total Sugars: 1 g
  • Added Sugar: 0 g
  • Erythritol: 5 g
  • Protein: 2 g
  • Net Carbs per serving: 1 g

Highkey Caramel Clusters

HighKey Low Carb Chocolate Bars - 6 Pcs Keto Desserts, Milk Pecan Caramel Nut Clusters, Gluten Free Healthy Snacks, Sugar Free Candy Treat, Diabetic Sweet Turtle Treats, Ketogenic Diet Friendly Foods Ingredients:

  • Dark Chocolate Confection (Unsweetened Chocolate, Erythritol, Cocoa Butter, Natural Vanilla Flavor), Almonds, Allulose, Pasteurized Cream (Milk)
  • Resistant Cassava Fiber
  • Inulin
  • Butter (Pasteurized Cream, Natural Flavorings)
  • Natural Flavors
  • Natural Caramel Flavor
  • Sea Salt
  • Locust Bean Gum
  • Stevia Extract
  • Xanthan Gum
  • Monk Fruit Extract

Nutrition Facts (per 30 g piece):

  • Calories: 110
  • Total Fat: 9 g
  • Saturated Fat: 3.5 g
  • Sodium: 70 mg (3% DV)
  • Total Carbohydrate: 17 g
  • Dietary Fiber: 8 g
  • Erythritol: 2 g
  • Allulose: 4 g
  • Total Sugars: 0 g
  • Protein: 2 g
  • Net carbs per serving: 3 g

Related Questions

Are Smart Sweets Paleo?

Smart Sweets aren’t Paleo because some varieties contain corn byproducts. Many of the ingredients in Smart Sweets weren’t available during the Paleolithic era, so many Paleo dieters stay away from processed foods like Smart Sweets.

Are Smart Sweets vegan?

Some varieties of Smart Sweets contain gelatin which isn’t vegan. The kinds without gelatin are vegan.

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Diana Gariglio-Clelland

Diana Gariglio-Clelland is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She obtained her Bachelor's in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings. She currently works as a freelancer on various health- and nutrition-related projects.

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