Most people love sweet treats like jelly, but if you follow a restricted diet like the keto diet, the jelly’s sugar might put you over the carb limit.
Yes, you can eat jelly on a ketogenic diet. Jelly is usually low in carbohydrates, which makes it a viable snack option on a keto lifestyle.
Look for low-carb jellies that are sweetened with natural sugar alternatives, such as stevia, to keep your carb intake in check.
Avoid conventional jelly brands, as they typically contain added sugars or other non-keto-friendly ingredients if possible.
Many other low-carb alternatives, like sugar-free jelly, are more keto-friendly and will not kick your body out of the state of ketosis.
In this blog post, we’ll learn more about the keto diet, the famous brand of jelly called Jello, and how to eat jelly on a keto diet.
What Is The Keto Diet?
The keto diet is a low-carb and high-fat way of eating that is quickly gaining in popularity among health enthusiasts and those looking to lose weight.
Cutting out almost all carbohydrates from the diet forces the body into a metabolic state called ketosis.
In this state, your body will start burning fat for energy, leaving you with more sustained energy due to less reliance on quick carbohydrates and sugar.
As part of this metabolic shift, keto dieters must restrict their consumption of carbohydrates to remain in a state of ketosis.
How Many Carbs Are You Allowed On A Keto Diet?
Although exact recommendations can vary depending on age, gender, and activity level, most adults tend to see optimal results on the keto diet when they consume 20 to 50 grams of net carbs per day, less than many other low-carb diets.
Net carbs are calculated by subtracting the total grams of dietary fiber from the total carbohydrate count listed on nutrition labels.
It’s important to note that certain high-fiber carbs like cruciferous vegetables, nuts, and seeds can take longer for your body to digest and may therefore have a milder effect on your blood sugar levels than refined carbohydrates such as sugars and starches.
Studies have shown that following a keto diet can produce substantially better weight loss results than traditional diets focusing on calorie restriction or carb limitation, which often fail to provide long-lasting results.
In addition, it has been known to reduce risk factors associated with chronic diseases, like high blood pressure and harmful cholesterol levels.
Why Isn’t Jelly Suitable For The Keto Diet?
Refined sugar is one of the sources of carbohydrates and a big no-no for the keto diet.
A 1/2 cup serving of jelly contains 19 grams of total carbohydrates, 18 grams of which come from sugar.
This is a significant portion of the 20 to 50 grams of carbs a typical keto dieter is restricted to, and eating jelly and other sugary snacks is likely to kick your body out of ketosis.
Staying In Ketosis
Staying in ketosis is a powerful solution for those looking to break free from unhealthy habits and achieve life-long wellness.
The metabolic state of ketosis, generally triggered by a low-carb diet, encourages the body to burn fat instead of carbohydrates for energy.
This process has tremendous benefits, including improved mental clarity, sustained energy levels, weight loss, elevated moods, and better sleep quality.
It takes several days to get into the state of ketosis, and if you get kicked out of it by overeating sugar, it’ll take days to get back into it, which means in those days, your body stops burning fat and uses carbs instead.
Other Health Risks Of Sugary Jelly
With the number of health issues linked to sugar consumption on the rise, it is increasingly important to recognize potential sources of dietary sugar.
Unfortunately, many foods that seem sugary-tasting – like jelly – contain added sugars that may not be immediately apparent.
Jelly is often made with high amounts of refined sugars like fructose or glucose syrup.
It’s easy to get carried away with a sweet tooth when eating something that tastes so sweet and delicious. Still, it’s important to practice moderation when indulging in jelly as a treat, especially if you are following a low-carb diet like keto.
Ultimately, awareness of where our added sugars come from is essential for maintaining a balanced diet and staying healthy.
No worries, there’s always sugar-free jelly made with artificial sweeteners like sugar alcohols that are more keto-friendly, so you can indulge your sweet tooth yet still stick to your diet.
What Is Sugar-Free Jello and Jelly?
One of the most popular types of jelly is jello, a versatile dessert made with simple ingredients like sugar or artificial sweeteners, flavorings, and a thickening agent.
Sugar-free jello or jelly is excellent for those who want to avoid added sugars or those who want to enjoy the classic taste of jelly without the calories and sugar.
Benefits of Sugar-Free Jello
- No Added Sugars
The most significant benefit of sugar-free jello is that it has no added sugars. Many fruits contain natural sugars, but these are not bad for you in moderation.
By opting for sugar-free jelly, you can enjoy all the flavors without worrying about added sugar and calories.
2. Won’t Raise Blood Sugar
The main components of sugar-free jello ingredients are artificial sweeteners and fresh fruit, which can help to satisfy a sweet craving without adding extra sugar, which would usually contribute to spikes in blood sugar levels.
Sugar-free jellies are either sugar-free or low in sugar, eliminating this problem entirely.
In addition, specific brands of sugar-free jelly will have fiber added to them to reduce their digestibility and further prevent any sudden increases in glucose levels.
You can safely eat sugar-free jello without worrying about sending your blood glucose levels soaring, which is good news for people with diabetes.
3. Sugar-Free Jelly Is Keto-Friendly
Most brands of sugar-free jelly, including jello, have zero carbs in their products, and some other brands have a maximum of 5 grams, which is still way below the maximum carb limit of most keto diets.
In contrast, regular jello has 19 grams of carbs per half-cup serving, and you’ll risk kicking your body out of ketosis.
4. Choose Your Artificial Flavoring
Another benefit is that many brands offer a variety of flavors, so you can find one that suits your taste buds. From raspberry to peach, there are plenty of flavors to choose from.
Most brands also make their jellies with natural ingredients, so they’re also free from preservatives and artificial colors and flavors.
5. Sugar-Free Jello Has Nutritional Value
Finally, most brands like jello make their jellies with high-quality ingredients like real fruit puree or juice concentrate. They contain some nutritional value, unlike regular jelly, which has primarily empty calories from added sugars.
So if you’re looking for a tasty snack that won’t break your diet, opt for sugar-free jelly instead!
Making Homemade Jello
Feeling adventurous? There is a considerable range of sugar-free jello flavors, but if you make your own sugar-free jello instead, you’ll know exactly what goes into your keto-friendly snack.
You can make a healthier snack using whole foods, fresh fruit, and natural sugar-free jello ingredients instead of adding artificial flavor with chemical preservatives.
After all, the best sugar-free jelly is one that is nutrient-dense and can offer plenty of health benefits and close to zero net carbs!
First, you’ll have to decide on the type of sweetener you will use.
Types of Artificial Sweeteners In Sugar-Free Jelly
Sweeteners are gaining popularity as they offer a delicious sugar alternative without calories.
By using sweeteners, you can enjoy all your favorite treats without sacrificing nutrition or health.
Artificial sweeteners come in various shapes, colors, and flavors, making it easy to find one that suits your individual needs.
Additionally, these low-calorie substitutes are suitable for diabetics and other people with dietary restrictions.
Even food manufacturers are taking advantage of artificial sweeteners, providing their products with longer shelf life and improved taste without increasing the calorie count.
Xylitol is an excellent alternative sweetener for consumers looking to reduce their sugar intake.
Not only does it contain 40 percent fewer calories than regular table sugar, but it has also been proven to improve dental health and even benefit blood sugar levels.
On top of that, it comes with none of the nasty aftertastes linked to other artificial sweeteners, making this natural sweetener suitable for cooking and baking.
Stevia is quickly becoming one of the healthiest and most desirable sugar alternatives.
Not only is it zero calories, but research indicates that stevia also has additional benefits.
Studies have shown that stevia can reduce blood pressure, increase insulin response in type 2 diabetes patients, and even decrease tooth decay.
As a bonus, stevia is derived from a natural plant source compared to other artificial sweeteners, making it even more preferable for health-conscious keto dieters.
Sorbitol is a sugar substitute popular as an artificial sweetener in many food and beverage products.
It is a carbohydrate naturally derived from fruits and berries, thus making it a healthier alternative than other sugar substitutes.
Unlike sugar, sorbitol does not cause tooth decay because bacteria cannot break it down into acids that erode the enamel of our teeth.
Aspartame has been getting some exposure recently and has frequently been linked to several health risks like mood disorders.
Aspartame is generally considered safe and won’t cause health problems if you maintain a diet rich in nutrients and keep your daily intake of calories at a healthy level.
Many people swear by aspartame as an alternative to sugar without sacrificing sweetness, but like anything else, too much can be harmful.
Moderation is vital when consuming any food or beverage containing aspartame.
Neotame is a synthetic food additive developed by NutraSweet, soon after aspartame. Neotame is a mix of substances primarily composed of aspartame (as its base), with additional chemicals, including 3 -di-methyl-butyl and 3 -di-ethyl-amino propiophenone added.
Although on the surface, it appears to be just another inch above aspartame, Neotame takes sweetness to a whole new level.
Its unique chemical makeup gives it superior stability compared to other artificial sweeteners, so Neotame has become an essential ingredient used by food manufacturers for sugar-free products worldwide.
Sweetened with Splenda, a brand of sucralose, it has no calories and offers the same sweetness level as sugar.
Since sucralose does not affect your blood sugar or insulin levels, you don’t have to worry about these vital health metrics spikes.
Saccharin has long been used as a low-calorie alternative to sugar due to its intense sweetness that packs a punch.
Despite being banned in the 1970s because of concerns about public health, saccharin has since been researched and deemed safe for individuals looking to cut out sugar while still enjoying sweet-tasting foods.
While saccharin is not considered an artificial sweetener like aspartame or sucralose, what makes it unique is its non-residual characteristics, meaning the sweet taste of saccharin quickly fades when food is cooked or heated.
This can allow you to adjust depending on the sweetness level that suits your recipe and tastes best.
Monk fruit is quickly becoming one of the most popular choices for natural sweetener options.
This Southeast Asian melon has been used for nearly 800 years as a natural flavor enhancer in dishes. Still, it has recently become popular as an alternative to sugary sweeteners because of its low glycemic index and tart flavor.
With monk fruit’s zero calories, lack of artificial ingredients, and higher sweetness than sugar, it’s no wonder it is gaining recognition.
Its versatility makes it an ideal addition to virtually any keto dessert without worrying about raising blood sugar levels.
Sugar-Free Jello Flavors
Let’s look at some delicious sugar-free jello flavors that will satisfy your sweet tooth and give you a guilt-free indulgence.
- Lime: A classic flavor for any jello enthusiast, this one has all of the tartness of traditional lime jello without the added sugars.
- Raspberry: This flavor is ideal for those who prefer their desserts on the sweeter side. Packed with tangy raspberry flavor, this sugar-free option is sure to please.
- Black Cherry: This deep red color and robust black cherry flavor provide a delicious and unique twist on regular cherry jello.
- Strawberry: This classic strawberry flavor is ideal for those who love fruity desserts without worrying about added sugars or sweeteners.
- Lemon Meringue: This flavor combines tart lemon with a light meringue topping for an unbeatable combination that won’t leave you feeling guilty about sugar intake.
- Coconut Cream Pie: Coconut cream pie fans rejoice! You can now indulge in all the creamy coconut goodness without added sugars or sweeteners.
- Peach Cobbler: Thanks to this delicious sugar-free version, Peach cobbler lovers can now enjoy their favorite dessert without worrying about their daily sugar intake.
Final Thoughts On Keto-Friendly Jelly
The ketogenic diet has become increasingly popular for its potential to help with weight loss, and followers must remain diligent about the food they eat.
Fortunately, this doesn’t mean depriving yourself of all your favorite treats, and you can still enjoy certain types of jelly while staying on track.
By limiting sugary additives, opting for low-sugar options such as jelly with no added sugar and sugar-free jellies, and choosing the type of artificial sweetener used wisely, you will find that it’s possible to fit in a spoonful of jelly while following your keto diet.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.