Low-Carb Loaves: Our Review of Keto-Friendly Bread You Can Buy or Bake

Recipe & Content Contributor: Taylor Parrish, RDN, LD

For anyone following a ketogenic diet, giving up bread can feel like one of the biggest sacrifices. Whether for sandwiches, toast, or a snack, bread is a staple many of us miss when transitioning to a low-carb, high-fat diet. Luckily, keto-friendly bread options are out there to help fill the gap. We’ve taste-tested both store-bought and homemade versions to bring you a comparison of the best keto breads on the market.

When it comes to finding a bread alternative, consider the following: 

1. Texture: Many kids like the softness of wheat-based bread. Traditional breads use yeast, which gives them volume and texture. Yeast is typically not used in keto breads. Additionally, some keto breads can get chewy when toasted. It may take some trial and error to find the right one.

2. Fiber: Keto breads often use fiber to achieve "0 g net carbs," but some kids may be sensitive to it. Monitoring blood ketones after introducing high-fiber products can help assess tolerance.

3. Ingredients: Some keto breads contain GMOs and additives for emulsification and preservatives for longer shelf life. While not always ideal, these ingredients offer convenience. Freezing bread can extend shelf life, but it may affect texture after thawing.

4. Homemade vs. Store-Bought: Baking at home can be nostalgic, but homemade keto bread may not match the texture or taste of store-bought options. We found that Scotty's Keto Homemade Bread Mix was the closest homemade alternative.

5. Freezing Tips: Slice bread into individual servings, place parchment paper between slices, and freeze. Toasting frozen bread helps improve texture after thawing.

6. Fat Absorption: When choosing a keto bread, consider how it absorbs fat, especially if the bread contains protein, carbs, and minimal fat. Toasting it in butter on a skillet can help determine absorbency. Softer breads generally absorb fat better.

1. Adding flavored fats like nut butters as a topping can enhance both flavor and fat content.

2. Homemade breads made with coconut flour and xanthan gum absorb fat better than those made with almond flour, which is grainier and contains less fat.

7. Flavor: Homemade keto breads often taste "eggy." Adding a sweetener like Stevia can help balance this without making the bread too sweet. You can also top the bread with low-carb jelly alternatives, chia jams, or Dillman Farm Organic No Sugar Added Apple Butter. 

8. Egg Whites in Keto Breads: Egg whites add volume when whipped to stiff peaks, making them a key ingredient in keto breads. However, mixing them with other ingredients can reduce their volume. They also brown faster than wheat flour, so lower cooking temperatures or covering with foil during baking are often needed to prevent over-browning. 

Let’s move on to the fun stuff… store-bought bread highlights & tasting feedback!

#1: Aunt Millie’s Live Carb Smart White Bread

• Soft and most absorbent

• Tastes like regular bread

• Easy to find in stores

• Contains inulin (may cause GI upset) & resistant starches

• Allergens: Soy, wheat, sesame 

• Nutrition per slice (28g): 30 kcals, 0.5 g fat, 3 g protein, 11 g total carbohydrate, 9 g fiber (2 g net carbs) 

• More information

#2: Lewis Healthy Life Hawaiian Keto Bread 

• Third most absorbent but not as soft

• Sweeter than normal bread 

• Easy to find in the store

• Contains resistant starches and chicory root fiber (a fiber but also used for sweetness) 

• Allergens: Wheat 

• Yellow in color (has added turmeric)

• Contains 1 g allulose*

• Nutrition per slice (28 g) = 35 kcals, 1 g fat, 5 g protein, 9 g total carbohydrate, 8 g fiber (1 g net carbs*) 

• More information

*Check with your keto team if you should subtract allulose as part of your net carb calculation. 

#3: Aldi L’Oven Fresh Keto Friendly White Bread

• Second most absorbent

• Tastes like normal bread

• Only found at Aldi’s 

• Contains inulin (can cause GI upset) & resistant starches

• Allergens: Soy, wheat, sesame 

• Nutrition per slice (28 g) = 35 kcals, 1 g fat, 4 g protein, 10 g total carbohydrates, 10 g fiber (0 g net carbs)

• More information 

#4: Base Culture Original Keto Bread

• Least absorbent but with 7 grams of fat per slice, you may not need to add as much extra fat 

• Doesn’t taste like normal bread and very grainy 

• All whole food ingredients

• Allergens: Eggs, tree nuts

• Only found at Whole Foods in the frozen section & expensive

• Nutrition per slice (30 g) – 100 kcals, 7 g fat, 3 g protein, 8 g total carbohydrates, 4 g fiber (4 g net carbs)

• More information

Don’t love any of these store-bought options? That’s okay, let’s look at some homemade bread recipes.

#5: “The Best Keto Bread Recipe”

Recipe Credit: Keto Connect 

• Not absorbent 

• Eggy texture and taste

• Yellow in color 

• All whole food ingredients (optional Stevia, but didn’t help with egg taste) 

• Allergens: Tree nuts, eggs, dairy

• Volume depends on stiff egg whites 

Nutrition information for entire recipe**: 1846 kcals, 164 g fat, 74 g protein, 18 g net carbohydrates, 12 g fiber (1.8:1 keto ratio)

Full recipe information here.

#6: Wholesome Yum Keto Bread

Recipe Credit: Wholesome Yum 

• Somewhat absorbent 

• Coconut flavor with good texture 

• All whole food ingredients

• Allergens: Tree nuts, eggs

• Best to bake on a baking sheet and then cut in half once cooled

• Volume depends on stiff egg whites 

Nutrition information for ½ recipe**: 1167 calories, 109 g fat, 37 g protein, 11 g net carbohydrates, 9 g fiber (2.3:1 keto ratio) 

Full recipe information here.

#7: Scotty’s Keto Bread Mix 

You can bake a great homemade bread mix as a quick mix without yeast (no rise time needed) or add yeast for a more traditional way of making bread. 

• Most absorbent of all homemade bread options 

• Mild flavor with an airy and soft texture (similar to angel food cake) 

• Allergens: Egg 

• Doubled in size when baked (removed from oven early due to large volume increase) 

• Expensive 

Nutrition information as a quick mix (1 bread mix package + 2 Tbsp olive oil)**: 564 kcals, 36 g fat, 36 g protein, 24 g net carbohydrates, 168 g fiber (0.6:1 keto ratio)  

Full product information here.

Image note: Image reflects a product that was not fully cooked due to large volume increase. The volume will increase the longer the cook time. 

#8: Microwave Bread Recipe

Dry Bread Mix Recipe (makes 10 servings): 

• 30 g baking powder

• 2 g xanthan gum 

• 2 g nutritional yeast

• 50 g dried egg white 

• 116 g almond flour 

Nutrition information for dry ingredient mix (entire batch)**: 905 kcals, 62 g fat, 66 g protein, 20 g net carbohydrates, 10 g fiber (0.7:1 keto ratio) 

Directions: Mix all ingredients together. Combine 20 grams of mix with 2 Tbsp water and 10-20 grams of fat (depending on ratio) in a microwave-safe dish. Microwave for 1 minute and 40 seconds. Let cool and then slice down center. 

Image shows bread as part of a grilled cheese sandwich. 

Note: I used an air fryer at 350°F for 9 minutes in a container since I don’t have a microwave.

• Buttery flavor with a grainy & oily texture that is not soft

• Allergens: Egg, tree nuts 

• You can vary the amount of fat added – we tried 10 g and 20 g but found 20 g was too much

• Easy to make a batch recipe to have a dry bread mix on hand then just add water and butter when needed. 

• A quick option since you can make it in a microwave.

And the Winner Is……?

This photo showcases breads #1-7 from left to right (#8 not pictured). The top row features the "raw" breads (not toasted and without added fat), the middle row displays the toasted bread, and the bottom row highlights the bread toasted slowly on a skillet with 15 grams of butter.

Most of my crew liked Aunt Millie’s Live Carb Smart White Bread, which was the softest option and absorbed fat the best—making it our overall winner! Most of the store-bought options we tried were well received, except for Base Culture Original Keto Bread, which no one liked. The Aldi L’Oven Fresh Keto Friendly White Bread came in second for both softness and fat absorption, making it an excellent and easily accessible choice if you have an Aldi nearby.

Among the homemade options, the Wholesome Yum bread was the overall favorite, though it had a distinct coconut flavor that might not appeal to everyone. Scotty’s Keto Bread Mix was also popular for its flavor, softness, and absorbency. In general, the homemade bread options did not absorb fat as well as the store-bought, which is important if you're following a high-keto diet that requires a lot of added fats.

My family had a great time experimenting with these bread options and we certainly met our fiber goals in the process. Please share your favorite keto-friendly bread recipe or product, and let us know what food adventure you'd like us to explore next!

**KetoDietCalculator was used to calculate nutrition information for homemade bread recipes. Exact nutrition information will vary based on specific ingredient brands used. 

Disclaimer: This blog post is not sponsored and the opinions reflected in this article are our own. Availability of products at retailers is subject to change.

Mission Meats: A Savory Keto Friendly Treat

Mission Meats got high marks in our adult taste panel and was the favorite savory snack. Overall this company is truly just great! They use all grass-fed beef, do not add nitrates or nitrites, offer free shipping on all orders and donate 10% of proceeds to charity. Let’s dive a little deeper into their products!

The Grass Fed Beef Sticks Tasty Original are sold in a large number of different options from a 12 pack which cost $23.95 ($2.00 each) to a 144 pack for $254.95 ($1.77 each). Each 1 oz stick contains 80 calories, 6 grams of fat, 1 gram of carbohydrate and 7 grams of protein so just under a 1:1 ratio. The child size version is 0.5 oz and contains 40 calories, 0.5 grams of carbohydrates, 3 grams of a fat and 4 grams of protein.  They also offer Tasty Original flavor Beef Bites which were my personal favorite. Warning: The bag contains 4 servings…it would be very easy to eat the entire package at one time.

The Blazin’ Pepper and Hoppin’ Habanero are other good options for keto – with a much spicier taste than the original flavor. In 1 oz this product contains 80 calories, 6 grams fat, 1 gram of carbohydrate and 8 grams of protein so also under a 1:1 ratio. These go great with guacamole which would easily increase your fat intake. 

The Hardwood Smoked Bacon Pork Stick has a little bit more fat compared to the beef sticks but also contain slightly more carbohydrates due to a small amount of maple sugar for flavor. Each 1 oz container is 110 calories, 8 grams of fat, 2 grams of carbohydrates, and 8 grams of protein (about a 1:1 ratio). The Cracked Pepper Pork Stick has 100 calories, 9 grams of fat, 1 gram of carbohydrate and 7 grams of protein (a little over a 1:1 ratio).

They offer the Ultimate Keto Sampler Pack which is a great option for first time buyers. It includes a variety of products but to be aware that some turkey products are included. Don’t get me wrong the turkey is still delicious but they do contain significantly less fat (about 1.5 grams) compared to 6 to 8 grams in the beef and pork products.

Overall Mission Meats is a top-notch company that makes a great product. If you have further questions about their products, they were very quick to respond to our inquiry and extremely helpful so reach out to them! 

FatSnax: Get In My Belly Cookies

One of the great aspects of FatSnax is that the founder, Jeff Frese, was motivated to produce a great tasting keto snack after following a ketogenic lifestyle himself. During this journey he discovered a lack of keto snacks so went off to make his own.  His passion to that mission has definitely paid off because not only does FatSnax make one delicious cookies…they actually make four. The company has a subscribe and save option that will save you 5% on your orders. A variety pack contains 12 packages (each package has 2 cookies) for $28.49 ($2.37 per package).

Each package contains 2 cookies but keep in mind that 1 cookie is a serving. These cookies are sweetened with erythritol (sugar alcohol), xylitol (sugar alcohol) and stevia.  Keep in mind that erythritol is more keto friendly than xylitol because only a very small amount is absorbed. Compared to regular sugar that provides 4 calories per gram, erythritol provides 0.2 calories per gram and xylitol provides 2.4 calories per gram. In other words, the erythritol will impact ketosis much less than xylitol. Because of these differences in sugar alcohol absorption, the epilepsy community following a keto diet generally does not subtract them from total carbs. In addition some individuals report sensitivity to sugar alcohols in terms of the potential to trigger a seizure. Always check with you keto team about sugar alcohols for your individualize situation. 

Let’s look at the nutrition profile of the cookies. The chocolate chip cookie has 90 calories, 9 grams fat, 7 grams of total carbs, 2 grams of fiber, 3 grams of sugar alcohols and 2 grams of protein. It is important to be aware that the FatSnax team does subtract sugar alcohols from their net carb labeling. Meaning you will see on the website that the cookies have 2 grams of net carbs but in the keto for epilepsy world we generally recognize that we only subtract fiber so we would say this product has 5 grams of net carbs (7 grams of total carbs minus 2 grams of fiber). 

The peanut butter cookie has 110 calories, 9 grams of fat, 6 grams of total carbs, 2 grams fiber, 3 grams sugar alcohol and 3 grams fiber. The lemon cookie has 90 calories, 8 grams of fat, 6 grams total carbs, 2 grams fiber, 3 grams sugar alcohol and 2 grams of protein. And finally the double chocolate chip has 100 calories, 9 grams fat, 7 grams total carbs, 2 grams fiber, 3 grams sugar alcohols and 2 grams protein. All of the cookies are about a 1.3:1 keto ratio.

In addition to the cookies, FatSnax also makes keto friendly tea in three flavors -  matcha, pu-her, and yerba.  Each product contains 0 grams of sugar, 1 gram of net carbs and 4 grams of fat in the form of C8-MCT (medium chain triglyceride). MCT sources of fat are more keto friendly compared to other fats by providing a quick boost of fat energy. The teas can be mixed into hot or cold water and contain 30 mg of caffeine.  This may be the perfect substitute for keto coffee for those tea drinkers out there!   

Breaking Down the Macros: Analyzing the Nutritional Content of Keto Yogurt

Recipe & Content Contributor: Taylor Parrish, RDN, CLC, LD

In the US alone, there are over 100 yogurt production businesses. When it comes to the world of yogurts, you’ve got options… flavors, textures, ingredients, and nutritional content are all areas where yogurts can differ! All of these options and differences can make it difficult to determine the best keto yogurt.  When following a ketogenic diet, macros matter so how do we determine which yogurt to choose? 

Do all yogurts contain probiotics? 

Most (not all) yogurts contain probiotics but keep in mind that the good bacteria in yogurt must be alive at high enough levels to provide a potential health benefit. Some yogurt products are heat-treated after the culturing process, which damages or destroys the microbes.

Traditional bacterial strains used to make yogurt are Streptococcus thermophilus and Lactobacillus bulgaricus. In addition to these two strains of bacteria, some yogurts have added additional bacteria strains to help support gut health such as Lactobacillus and Bifidobacterium. Keep in mind that added probiotics may cause the flavor to be more sour.  

Common Types of Yogurt Used in Keto 

• Standard yogurt, just like cow’s milk, standard yogurt contains carbohydrates from the milk sugar “lactose” but often a lot of added sugar is present as well.

• Greek yogurt contains a lower amount of carbohydrates and a higher amount of protein than standard yogurt. The fat content of Greek yogurt typically maxes out at 5% milk fat. Greek yogurt (if eaten plain and unsweetened) can have a slightly sour taste and is very thick. Think sour cream but more protein and less fat.

• Coconut/almond yogurt is made with coconut and almond milk instead of cow’s milk. They check the box for plant-based options that can be beneficial for those with a dairy allergy/intolerance. Keep in mind that nut-based yogurts may not naturally have calcium or probiotics so be sure to buy a brand that adds these two components. In general, nut-based yogurts contain more calories, less protein and carbohydrates, and significantly more fat compared to cow ’s-based yogurt. 

Note: Always keep in mind that nutritional information varies widely between different yogurts. Always read the label closely. 

Onto flavoring, there are natural flavors, added sugar, added fruit, added candy/cookies (mix-ins), artificial sweeteners, and extracts all with the goal of creating more flavor – sweetness being one of those. Since carbohydrates are limited on a ketogenic diet, the yogurts that typically work best would be the ones utilizing artificial sweeteners or the plain, unsweetened versions. With plain, unsweetened, there’s always the option to add your own sweetener of choice, and/or natural ways of sweetening/altering the flavor. 

Topping ideas to increase fat and add some texture: 

• Unsweetened Coconut Flakes

• Nuts: Pecans & Macadamia 

• Keto Granola (NuTrail, for example)

• Peanut Butter Mousse

• Chocolate Chips: Lily’s or Choc Zero

Kids like mix-ins, so being able to add something to break up the thicker mouthfeel will help with acceptance. The coconut yogurts will be higher in fat and lower in protein so are easier to incorporate mix-ins without adding more fat.

Flavoring ideas: 

• Choc Zero or Walden Farms Syrups

• Extracts: Maple, Vanilla, Almond

• Sweetener Drops: Stevia or Monk Fruit (usually 2-3 is more than enough)

We dug into 6 “keto-marketed yogurts” that might be available in your area and determine if; 

1.) Are they truly suitable for a ketogenic diet?

2.) Can we alter them to make them higher in fat? 

We focused on a variety of different yogurts- some milk-based while others are nut-based (coconut and almond). We used coconut oil to add fat as well as pure vanilla extract and liquid Stevia to add some sweetness. We did some taste testing by adding strawberries and pecans. 

Culina Plain and Simple

• Creamy, light but thick

• Very mild taste – no sour taste 

• Does not taste “tropical”

• For 50 g serving, 1-2 drops of Stevia is enough 

• High fat at a 5.75:1 ratio so it is easy to add carb/protein source to lower the ratio (a rare find) 

• Great yogurt option that isn’t super high in protein like most keto yogurts 

• This needs mixed – some harder areas with some thinner liquid underneath – kind of like coconut cream but lighter and less fat-tasting

• Dairy-free option

• Creating a 1:1 ratio: 50 grams yogurt, 97 grams strawberries (95 calories, 7 grams fat, 1.5 grams protein, 6 grams net carbs) 

• Creating a 2:1 ratio: 50 grams yogurt 37 grams strawberries (78 calories, 7 grams fat, 1 gram protein, 2.5 grams net carbs) 

• Creating a 3:1 ratio: 50 grams yogurt, 18 grams strawberries (73 calories, 7 grams fat, 1 gram protein, 1.5 grams net carbs) 

Silk Unsweetened Vanilla Almond Milk

• Watery, thin, and mild flavor 

• As a yogurt, it would need to be thickened with add-ins

• May be a great option for keto baking as a substitute for regular yogurt

• Brownish hue color

• Dairy-free option

• Unaltered = 1.5:1 ketogenic ratio

• Creating a 2:1 ratio: 50 grams yogurt, 16 grams strawberries, 3.5 grams coconut oil (88 calories, 8 grams fat, 2 grams protein, 2 grams net carbs) 

• Creating a 3:1 ratio: 50 grams yogurt, 15 grams strawberries, 7 grams coconut oil (120 calories, 11.5 grams fat, 2 grams protein, 2 grams net carbs) 

Two Good Strawberry

• All flavors have 2 grams net carbs

• Thicker yogurt similar to that of Greek yogurt

• Lower in fat & higher in protein 

• Absorbs coconut oil well

• Uses Stevia to sweeten – slightly less sweet compared to the Ratio brand but more artificial-tasting 

• Unaltered = 0.13:1 ratio 

• Creating a 1:1 ratio: 50 grams yogurt, 2.5 grams coconut oil (90 calories, 7 grams fat, 4.5 grams protein, 2 grams net carbs) 

• Creating a 2:1 ratio: 50 grams yogurt, 18 grams strawberries, 5 grams pecans, 9.5 grams coconut oil (150 calories, 14 grams fat, 4.5 grams protein, 2 grams net carbs) 

• Creating a 3:1 ratio: 50 grams yogurt, 10 grams strawberries, 7 grams pecan, 14 grams coconut oil (205 calories, 20 grams fat, 5 grams protein, 2 gram net carbs) 

Ratio Keto Strawberry

• All of the keto flavors have the same macros

• Cultured dairy product with added probiotics 

• Very sweet - uses Sucralose as the sweetener and beet juice as coloring agent

• Pinkest color compared to the other artificially flavored strawberry yogurts tested 

• It has added liquid fat, so the texture is the closest to a typical yogurt (not Greek)

• Coconut oil whipped in well

• Unaltered = 0.88:1 ratio 

• Creating a 2:1 ratio: 50 grams yogurt, 15 grams strawberries, 4 grams pecans, 6.5 grams coconut oil (160 calories, 14.5 grams fat, 5.5 grams protein, 2 grams net carbs) 

• Creating a 3:1 ratio: 50 grams yogurt, 6 grams strawberries, 4 grams pecan, 12 grams coconut oil (205 calories, 20 grams fat, 5.5 grams protein, 1 gram net carbs) 

Carb Master Strawberry (Kroger Brand)

• Cultured dairy product, uses some actual fruit for flavor as well as sucralose

• Macros vary between flavors

• Best mouthfeel compared to other yogurts

• Tastes more artificial compared to other yogurts

• It is thinner in texture, but a smaller amount of liquid fat added could still work

• This yogurt does have a few little bits of fruit within the container

• Unaltered = 0.12 ketogenic ratio 

• Creating a 1:1 ratio: 50 grams yogurt, 35 grams strawberries, 5 grams pecan, 3 grams coconut oil (96 calories, 7.5 grams fat, 4 grams protein, 3.5 grams net carbs) 

• Creating a 2:1 ratio: 50 grams yogurt, 18 grams strawberries, 5 grams pecans, 8 grams coconut oil (136 calories, 12.5 grams fat, 3.5 grams protein, 2.5 grams net carbs) 

• Creating a 3:1 ratio: 50 grams yogurt, 16 grams strawberries, 5 grams pecan, 14 grams coconut oil (188 calories, 18 grams fat, 3.5 grams protein, 2.5 grams net carbs) 

]CoCoJune

• For those looking for some probiotics to aid with gut health, this is a great option

• Plant-based and organic

• Thinner in texture, so adding cream or a liquid oil would not work as well

• It has no flavor or sweetener added, so adding a keto-approved sweetener is definitely recommended

• Higher in fat, so mix-ins like berries and keto chocolate chips can help make this more palatable

• Unaltered = 1.5:1 ketogenic ratio (flavored) & 3:1 (unflavored) 

• Creating a 2:1 ratio using unflavored: 50 grams yogurt, 20 grams strawberries (88 calories, 8 grams fat, 1 gram protein, 3 grams net carbs) 

• Creating a 3:1 ratio using unflavored: 50 grams yogurt, 20 grams strawberries, 4 grams coconut oil (124 calories, 12 grams fat, 1 gram protein, 3 grams net carbs) 

Recipe Tips:

• Don’t buy yogurt in bulk until you know if your kiddo likes it. Yes, it saves you money in the long run, but you end up wasting it if it’s not liked.

• If you add hard coconut oil into a cold yogurt, it will solidify and get chunky. If you melt the coconut oil and let it cool – it won’t resolidify. Whip the coconut oil into the yogurt. If needed, put it back in the refrigerator to help harden.

• If you want to thicken the yogurt, utilize a hard fat at room temp (or at least when cold). If you want to thin out the yogurt, utilize a mild flavored oil like avocado oil, MCT oil, or cream.

• It may take trying a few different yogurts until you find one your kiddo likes so don’t give up on the first try! 

Overall, my family really liked the Culina product. It was already the highest in fat (5.75:1 ratio) so we were able to add the most strawberries which in turn I think really helped with palatability. It really gives the most versatility to work with all different ratios and the countless fun things you can add are endless. For one of the lower ratio products, Two Good was a great option. They have a ton of flavor variety and to increase the ratio coconut oil was an easy addition. We would love to hear about your favorite keto-friendly yogurt so drop us a comment below! 

Disclaimer: This blog post is not sponsored and the opinions reflected in this article are our own. Availability of products at retailers is subject to change.

Keto Shopping at Aldi

By Daisy Argudin

photo credit Aldi.com

Often foods that are marketed specifically for the ketogenic diet also come with a hefty price tag. If you haven't visited an Aldi store, you should. They have a great selection of keto items at very reasonable prices. None of their items have synthetic colors, added MSG’s or, partially hydrogenated oils. Their Simply Nature items are all non-GMO and many of them organic. They have a great guarantee that allows you to return an item, even if you tried it, and they will refund your money and replace the item. So, you don’t have to worry about trying something new and it being a fail.

They carry a variety of keto staples. From the moment you walk in you are greeted by a vast section of nuts and seeds. They have a vast variety of oils, our go to’s are the coconut and avocado oils, both cheap and organic.

The pure Irish butter is very similar to Kerry Gold but much cheaper. The fruits and veggies are always fresh. We use their organic pre-cut washed kale all the time for kale chips and if it gets close to expiring, we freeze if for smoothies. Avocados, do you even go in a store and not buy an avocado? Well, theirs are always cheaper than our other local stores. Some stores carry them precut and frozen, which makes them very versatile. Aldi has a huge selection of meats. We always get our grass-fed beef and organic ground lamb, for extra carnitine, here. The lamb at Aldi tends to be about half the price of other stores and we eat a lot of it. The cheese section is to die for. They carry many different types, many of them imported from all over the world. Smoked gouda is the best, a buttery cheese that tastes like it has ham in it, yum!

The sugar free uncured bacon is so good. They have many types of meat and cheese trays, which are always a good choice to grab and take to a gathering.

The uncured Hotdogs are great for those days when you need a quick meal. The macros work well for us Fat 11g, net carbs 1g and, 7g protein. They have been a good option when we travel and microwave them in our room. Cut the hotdog in half, place it in a cup of water and, boil it for a minute or 2, drain and serve. 

One of our favorite meals includes Edamame (soy) noodles. The texture is very similar to wheat pasta. The macros on the label for 2 oz of the pasta uncooked are 3.5g fat, 7g NC and 24g protein. We normally use 1 oz of pasta and make a yummy pesto to go with it. The pesto consists of greens (spinach, kale, basil) olive oil, salt, garlic, and sometimes almonds or another mild nut, blended together. They also have a black soybean option with similar macros but my son isn't a fan of the black noodles. 

In my keto kid's opinion, the keto breads are the best thing Aldi carries. They have burger buns which are delicious keto or not.  The whole bun has just 2 net carbs! There is also a 0 Net carb sliced bread. The bread is nice to make French toast with. Lots of butter and our mock syrup made with MCT oil, maple flavoring, and a few drops of stevia complete the meal. They also carry keto bagels that aren't dense like some keto bagels and taste great with a little cream cheese and everything bagel seasoning on top.  We realize not everyone can have these because it can lower your ketones but they are a great treat for those who can.  

The single serving guacamole is delicious with the Aldi pork rinds for a balanced snack. They are a good size with 10 g of fat, 2g net carbs and, 1 g protein per serving. We like that they are single serving so we never have brown guac. 

photo credit instacart

Aldi carries keto crackers that are very satisfying and have great ingredients like pumpkin seeds, almonds, and hemp seeds. They are higher in carbs with 5 NC per serving of 5 crackers, but for a small child a couple of them is enough.  With 3g protein and 7g of fat you will likely need to pair them with a fat source as part of a meal.  

These keto cookies are amazing and 0 NC, when you subtract the 6g od sugar alcohol and 3g of fiber. They wouldn’t be something to have every day but a few here and there would make a keto kid very happy.     

Remember to always try new foods one at a time so that if your child has an increase in seizures, it may be easier to pinpoint the cause. If an item in store isn’t in the keto calculator you can ask your dietician to add it. If you happen to have an Aldi within driving distance it may be worth the trip to try some of these items for your family.   

All opinions expressed in this post are my own and I have not been compensated in any way.

Snack Attack: What’s in Your Pudding?

By: Laura Dority MS RD LD and Daisy Argudin (mother extraordinaire)

Have you been looking for the perfect keto pudding or gelatin dessert?  Well you are in luck because this month the Keto Hope team tested out the Simply Delish brand of pudding and Jel desserts and they did not disappoint. Let’s dig in…… 

The company mission is “to create delicious, healthy, desserts that can be enjoyed every day, everywhere by everyone.”  That is a mission statement I can get behind!  

The Simply Delish products are:  

• Vegan 

• Sugar free 

• Gluten free 

• Plant based 

• Nut free 

• Gelatin free (making it plant based)  

• Non-GMO 

• Sweetened with Stevia & Erythritol  

• Ethically sourced ingredients 

• Allergen free: Do not contain the 8 most common allergens including peanut, tree nuts, sesame, wheat, dairy, egg, soy and fish  

We went on-line and “Built a Box” which was great because it allowed us to mix and match the puddings and jel options to get a variety of flavors.  A pack of 14 boxes (each individual box having 4 servings) was ~$42.00 (so ~ 3 bucks per box).  Shipping was free for orders over $30. The products are also available on Amazon.   

Jel Desserts:  

• Flavors: Strawberry, Peach, Black Cherry, Orange, Raspberry, Lime, Unflavored 

• Nutrition: 1/4th package (4 servings per container): 5 calories, 0 grams fat, 4 grams total carbohydrates, 4 grams sugar alcohols, 0 grams protein, 0 grams net carbs 

• Ingredients: Erythritol, carrageenan, citric acid, potassium citrate, natural flavor (beet, beta carotene), natural flavor, stevia extract 

• Sweetened with erythritol and stevia 

Sugar Free Jello-O® at the same portion size has 10 calories, 0 grams of total carbs, 0 grams fat and 1 gram of protein which at initial glance does not seem to bad but where the big difference lies is in the ingredients. Sugar Free Jell-O® ingredients include gelatin, adipic acid, disodium phosphate, maltodextrin, fumaric acid, aspartame, artificial flavor, acesulfame potassium, salt, and red dye 40.  Maltodextrin, aspartame and acesulfame potassium specifically are ingredients I try to steer away from, and some epilepsy patients may be particularly sensitive to artificial flavors and dyes as well.   

The company has a large recipe collection on their website including a Keto Strawberry Jel Cups that uses sour cream as a great high fat ingredient & Low Carb Broken Glass Jel Dessert with heavy cream. They also sell brick and honeycomb molds on their website so you could make little gel/gummy candies. You can also buy different mold shapes on Amazon- such as these little dinosaurs I got for my boys.   

Our super taste tester Jonah liked the taste of the jel but felt the texture was more like jelly versus an actual gelatin dessert.  He actually mixed it with a small amount of sun butter and loved it. A sugar-free jelly?  Yep – we will take it! We found that if you use a little less water then you get more of the usual gelatin texture. 

Instant Pudding –  

• Flavors: Chocolate, Banana, Strawberry, Vanilla 

• Nutrition: 1/4th package (4 servings per container): 30 calories, 0 grams fat, 9 grams total carbs, <1 gram fiber, 4 grams sugar alcohol, <1 gram protein (~4.5 grams net carbs)  

• Ingredients: Starch (potato), erythritol, cocoa, emulsifiers, stevia extract, salt, natural flavor (vanilla)  

Okay so you are probably thinking at this point- hmmmmm these really aren’t so keto friendly with 9 grams of total carbs (subtract the fiber and erythrol to get to 4.5 grams net carbs).  But wait…it’s all about what liquid you add.  Remember the nutrition label is just for the powder – it doesn’t count the final -put in your mouth- product.   

The company has a great video on how to make the pudding.  They suggest adding 2 cups milk or 1 ¼ cup milk substitute such as a nut- based milk which would be keto friendly if you went with unsweetened almond or coconut milk. Keep in mind the nut-based milks do not add any fat or many calories. You would likely pair with some avocado, a fat bomb, or whip in some olive oil to add the necessary fat on a keto diet.   

When we trialed the product, we followed the box instruction exactly and used 1 ¼ cup unsweetened almond milk and another box we mixed with 2 cups of heavy cream.  The trial using almond milk truly came out just like a pudding texture but wasn’t quite as tasty as the one with heavy cream. Next time we may use the vanilla unsweetened almond milk option! After tasting all of them, the chocolate flavor was Jonah’s favorite. 

The heavy cream product from a texture perspective was more like a whipped butter or buttercream frosting….delicious! It would be great for decorating keto cupcakes or a keto birthday cake.  Oh, and did I mention this all took less than 5 minutes and didn’t require refrigeration for the product to set.  

So when analyzing our recipes for nutritional facts:  

Recipe 1: 1 packet of Simply Delish Banana Pudding + 1 ¼ cup unsweetend original almond milk (makes ~ 4 - ~1/3 cup servings per box)  

• Calories: 34 

• Fat: ~1 gram  

• Total carbs: 9 grams  

• Net carbs: 4.5 grams 

• Protein: 0 grams 

• Keto Ratio: 0.2:1  

Recipe 2: 1 packet of Simply Delish Banana Pudding + 2 cups of heavy cream (makes ~4 – ½ cups servings per box)  

• Calories: 436  

• Fat: 44 grams 

• Total carbs: 12 grams 

• Net carbs: 8 grams 

• Protein: 2.5 grams 

• Keto Ratio: ~ 4:1  

Clearly these recieps are rather different from a nutritional perspective! The recipe using almond milk is more of a low calorie snack you would pair with another fat source while the heavy cream option provides a hefty calorie and fat boost! You could certainly meet in the middle though for the best of both worlds.  You could use 1 cup of heavy cream and ½ cup of unsweetned almond milk.  In fact… I think that’s a great idea. That recipe would give you 233 calories, 22 grams fat, 11 grams total carbs, 6 grams net carbs and 1 gram protein for a 3:1 keto ratio.  Why don’t you give it a try and leave us a comment on how it turned out! Get Your Pudding On!!  

We were not compensated for this review in anyway. Our opinions are our own.

Oodles of Noodles

By Jessica Lee

Take away carbs and one of the first thing people ask is “What about pasta??”  Whether you grew up on spaghetti-o’s or your grandmother’s homemade meatballs and spaghetti, pasta is in our DNA.  I’m not sure I’ve ever met someone who doesn’t like pasta. (Pizza-sure, bread-maybe, but pasta? Nope.)  So for keto kids (and adults) what do we do?  We all know about zucchini noodles and spaghetti squash but sometimes you need something a little closer to home. 

So you go looking for pasta but are bombarded by advertising clichés on the boxes like “keto friendly”, “low carb”, “gluten free”, “zero carb”, “noodle substitute” and “as seen on Shark Tank”.  But have you actually read the labels? What are these? Noodles…poodles…koodles?? 

Remember there is no “keto” certification these products have to meet, it’s all advertising so please, please read your labels.  Most of the time, these products are low carb but may not be appropriate for a ketogenic dieter. Where is the fat? How much protein (which can kick you out of ketosis or prevent you from reaching therapeutic ketosis)?  I will go ahead and skip to the ending. NONE of the traditional pasta substitutes is truly a stand-alone keto product because none of them have adequate fat. The good news? It’s EASY to add a high fat sauce. Creamy alfredo, zesty pesto…we even did a dairy free pasta sauce on our blog last month!

Ok let’s get to the good stuff. We did a taste test and ordered these all from Amazon.  I don’t usually grocery shop on Amazon but I thought this way I know the products are available to everyone.  You know I love my Trader Joe’s but they aren’t in every neighborhood so…  Anyway, the pricing reflects the fact that I had to often order 2 packs or 6 packs. And isn’t it awful when you order 6 bags of noodles and realize you hate them and have to throw it all out?  We are here to help you sort through the options, so you don’t have to!

Let’s talk categories first:

Non-nutritive: These are the konjac noodles, palm noodles and yam fiber.  They are essentially fiber only. So it’s really about what you top them with.

-What is konjac by the way? Also known as glucomannan, it is an herb that grows in parts of Asia. It’s known for its starchy corm, a tuber-like part of the stem that grows underground. The corm is used to make this rich source of soluble dietary fiber.  Since it is high fiber, it may have gastrointestinal side effects such as bloating, diarrhea, gas, nausea, or cramping. 

Protein based: These are the bean based and pulse versions.  Some, like chickpea and lentil, still have a lot of carb so they weren’t included in our review. We looked mainly at soy based and pea protein. They are high in protein but low in carb and fat, so you either need to have a fat based sauce or be on a modified Atkins diet where you mostly deal with counting carbs. 

-Pea protein…the new kid on the block. Heard of Beyond Burger? That’s pea protein. It’s an extract from split peas but so processed that is likely has lost all nutritive benefit. 

Ok so the adults tried these sans sauce to get the full experience, the kids had pesto on theirs. 

Disclaimer-These recommendations are for our ketogenic community but may not be appropriate for every individual. 

1. Yuho Konjac Noodles

Nutrition per serving: 5 calories, 0g fat, 0g net carb, 0g protein

Ingredients: Water, konjac powder, calcium hydroxide

Price per serving: $2.25

Verdict: Very rubbery, a little bitter.  Both kids spit it out. 

2. Kiss My Keto fettuccini noodles

Nutrition per serving: 5 calories, 0g fat, 0g net carbs, 0g protein

Ingredients: Purified water, konjac flour, limewater

Price per serving: $4.16

Verdict: My son was surprised by them, in a good way-he ate a few more bites without prompting. These were definitely the best of the “konjac” group.

3. Miracle Noodle spaghetti

Nutrition per serving: 5 calories, 0g fat, 1g net carb, 0g protein

Ingredients: Water, organic konjac flour, citric acid

Price per serving: $1.85

Verdict: Rubbery, nearly elastic; hubby spit it out

4. General Nature Wonder noodles spaghetti

Nutrition: 0 calories, 0g fat, 0g net carb, 0g protein

Ingredients: water, yam fiber, lime, oat fiber

Price per serving: $1.07

Verdict: Rubbery, tasteless (but not in a bad way?), neither kids liked it but they didn’t spit them out (which is saying something given the other ones!)

5. Palmini linguine

Nutrition per serving: 20 calories, 0g fat, 2g net carbs, 1g protein

Ingredients: Sliced hearts of palm, water, natural sea salt, citric acid

Price per serving: $2.50

Verdict: Sour, salty, stringy. Even I spit these out.

6. Natural Heaven spaghetti

Nutrition: 25 calories, 0g fat, 2g net carbs, 1g protein

Ingredients: Heart of palm

Price per serving: $3.16

Verdict: I thought these were ok, less sour compared to the other heart of palm ones; my husband and son both spit them out.

7. Onetang Organic Black soybean spaghetti

Nutrition per serving: 210 calories, 4g fat, 8g net carbs, 25g protein

Ingredients: Organic black soybeans, water

Price per serving: $1.46

Verdict: Both kids said “mmm, yummy!” but my husband felt they were stringy.  This was my daughter’s favorite!

8. Great low carb company spaghetti

Nutrition: 110 calories, 1g fat, 7g net carbs, 18g protein

Ingredients: Pea protein isolate, oat fiber, wheat fiber, egg whites, wheat gluten, seminola

Price per serving: $2.38

Verdict: I felt like there was a funny aftertaste but my son and husband felt this was the closest to “real pasta”. It definitely had the dense yeasty pasta like feel and was my son’s favorite.

9. Explore Cuisine Organic Edamame and Mung bean fettuccini 

Nutrition: 180 calories, 4g fat, 6g net carbs, 24g protein

Ingredients: organic edamame bean flour (green soybeans), organic mung bean flour

Price per serving: $1.07 per serving

Verdict: My husband’s favorite!  In fact, he asked if we can start substituting these in our pasta dishes. Very similar mouth feel to a wheat pasta. Both kids liked it and finished the serving!

-Non-nutritive Winner…Kiss my Keto noodles (#2)  No question, the only konjac variety my kids ate. The directions did have me boil the noodles first (compared to the other directions not having this step) so that may have been the difference. The palm noodles are just not even close. 

-Protein based Winner…Tie between the Black soybean (#7) and Edamame/mung bean (#9).   I chose these two over the great low carb protein version because they are less processed overall, have more fat, and with a friendlier price. 

Let us know what you think!

*This post is not sponsored; all products were purchased (not gifted) and all opinions are my own. 

Yum Yum Review: Keto Lollipops and Peanut Butter Cups

By: Laura Dority MS RD LD

Easter is just around the corner! Definitely focus on filling your Easter basket with non-food related treats such as lovies (stuffed animals), crafts, games, and books but let’s see if we can find a few tasty keto treats to add as well.  

We evaluated 2 “keto friendly” lollipops and 2 “keto friendly” peanut butter cups. My official taste testers were nutrition interns (future Registered Dietitians) at the Medical University of South Carolina and I asked them to evaluate the products on taste, appearance, texture, and smell on a scale from 1 to 4 (1 = poor, 2 = acceptable, 3 = good and 4 = great). My toddlers had to try the lollipops as well and they keep asking for more! Of course, I also took a deep dive into the nutritional profiles of these products as well.    

Lollipops

Product: Zollipop

Ingredients: Isomalt Syrup, Erythritol, Citric Acid, Natural Flavors, Natural Colors, Orange Oil, Stevia 

Nutrition (per 2 pops): 25 calories, 0 grams fat, 0 grams protein, 13 grams total carbs, 12 grams sugar alcohols for a net carb of 1 gram 

Cost: 1 package of 25 lollipops = $5.97 (Amazon)

Taste Panel Comments: For taste, appearance and smell this lollipop got a 3 out of 4. Overall this was a fan favorite with an overall “good” rating. Several commented that it tasted just like a normal lollipop.  

Knowledge Korner:  Isomalt syrup while not ending in the typical -ol like other sugar alcohols is in fact a sugar alcohol.  It is used in hard candy because it resists crystallization better than other sugar alcohols so can remain in a hardened form. It has little to no impact on blood sugar levels. Keep in mind that in large quantities it can cause GI disturbances so consume in moderation. 

Product: Koochikoo Lollipops 

Ingredients: Organic tapioca fiber, citric acid, natural flavours, Natural colors, 

Nutrition (1 piece): 14 calories, 0 grams fat, 0 grams protein, 6 grams total carbs, 5 grams fiber for a net carb of 1 gram 

Cost: 3 packages of 10 lollipops = $13.99 (Amazon) 

Taste Panel Comments: For taste and smell this lollipop received a 2 out of 4 ranking and for appearance a 3 out of 4 for an overall ranking of 2.3 out of 4.  A few tasters commented on an unpleasant aftertaste and not being as sweet tasting as they would expect from a lollipop. 

So how do these 2 products differ from a nutrition standpoint? The main nutritional difference is going to be that the Zollipop has 1 gram of net carbs in 2 pops with the subtraction of sugar alcohols and the Koochikoo product has 1 gram of net carbs in 1 pop by subtracting dietary fiber. So if you are avoiding sugar alcohols than the Koochikoo product is a great choice. If a small amount of sugar alcohol is tolerated in your keto diet, than the Zollipop may be a more tasty and preferred option.   

Peanut Butter Cups

Product: Lily’s Dark Chocolate Peanut Butter Cups 

*Also available in milk chocolate

Ingredients: Unsweetened cocoa, erythritol, chicory root fiber, peanuts, palm kernel oil, peanut flour, cocoa butter, coconut oil, palm oil, salt , sunflower lecithin, stevia extract, vanilla extract

Nutrition (2 pieces): 140 calories, 11 grams fat, 4 grams protein, 14 grams total carbs, 7 grams fiber, 5 grams erythritol for a net carb of 2 grams 

Cost: 1 package (6 cups): $5.99 (Amazon)

Taste Panel Comments: For taste the group ranked this product a 3.2, appearance 3.8, texture 3.7 and smell 3.4 all out of 4 for an overall ranking of 3.5! The tasters loved this product and several made comments about it being some of the best dark chocolate they have ever had! 

Product: Choc Zero White Chocolate Peanut Butter Cups 

*Also available in milk chocolate

Ingredients: White chocolate (cocoa butter, whole milk powder, soluble corn fiber, sunflower lecithin, monk fruit extract, madagascar bourbon vanilla beans), roasted peanuts, cocoa butter, peanut flour, sea salt, monk fruit extract, xanthan gum, guar gum, natural vanilla flavor. 

Nutrition (1 cup):  80 calories, 6 grams fat, 3 grams protein, 5 grams total carbs, 4 grams fiber for a net carb of 1 gram 

Cost: 2 packages (6 cups per package): $11.99 (Amazon)

Taste Panel Comments: For taste this product was rated 2.8, appearance 3.8, texture 3.7 and smell 3.3 out of 4 for an overall rating of 3.4 so very comparable to the Lily’s Dark Chocolate product except for taste was slightly lower (maybe related to just preference between dark chocolate and white chocolate?). I personally love white chocolate and love this product! 

Product: Go Better Keto Cups – Dark Chocolate with Hazelnut Butter 

*Also available in almond butter and peanut butter

Ingredients: Roasted hazelnuts, cocao butter, allulose, prebiotic soluble vegetable fiber, cocoa liquor, MCT powder, sea salt, Madagascar bourbon vanilla bean extract, sunflower lecithin, monk fruit extract

Nutrition (3 cups): 140 calories, 13 grams fat, 2 grams protein, 11 grams total carbs, 6 grams fiber, 5 grams allulose for a net carbs of <1 gram 

Cost: 1 package (24 cups) = $14.99 (Amazon)

Taste Panel Comments: These were not included in the taste testing panel as they are not packaged individually so with COVID restrictions I was unable to share with the nutrition interns.  However, this is both my husband and I’s favorite product! 

Knowledge Korner: Allulose is a low-calorie sugar that is found naturally in foods such as wheat, figs and raisins. It has 1/10th the calories compared to regular sugar. Allulose is absorbed by the body but not metabolized. Research has shown it does not have any impact on glucose levels and therefore should not interfere with ketosis.

So what’s different between these products?  The biggest difference between these products is the sweeteners. The Lily’s product contains erythritol so if you are trying to avoid sugar alcohols this would not be the choice for you. The Choc Zero product does not contain any sugar alcohols and is sweetened just with cocoa and monk fruit extract so net carbs are determined only by subtracting fiber. Finally the Go Better Keto Cups also do not contain any sugar alcohols but do contain allulose as a sweetener which is relatively new to the keto scene.  So which product is best?  It really all depends on your individual goals and ingredient tolerance.  Some people want to avoid sugar alcohols – okay no problem – other options are available.  Don’t want to trial a new sweetener such as allulose- then choose the Choc Zero Product.  Got to love choices!  Do you have any other keto candy products that you love?  Post as a comment! 

Disclaimer: Please keep in mind that some of these products may not be appropriate for everyone. They do contain artificial sweeteners, sugar alcohols and other ingredients that certain people may metabolize differently and could negate ketosis.  Always check with your keto team if these products are appropriate for you and your individualized keto ratio. 

Keto Bars: The Good, the Bad and the Absolutely Not Keto Friendly

11/3/19

By Laura Dority MS RD LD 

Are you crazy confused about which “keto” bars are appropriate for you or your child?  Does it seem that “keto friendly” products are marketed everywhere but when you read the label (and I hope you are reading labels) you are skeptical if the product is truly a good option for keto?  

Don’t worry…YOU ARE NOT ALONE.  

Even as a ketogenic dietitian for almost 10 years I was astounded on how many “keto friendly” bars are out there as I started to do my research for this post.  Then I was even more astounded by how many really are NOT “keto friendly.” I also chuckled at myself for the amazing marketing terms on packages such as “certified keto” and “keto approved.”  Certified by whom?  There is no one regulating the term “keto” on packaging so don’t be lured in by these claims. 

The problem lies with the fact that “keto” is not a standard term -there are no requirements for what this term does or does not mean.  Keto in general certainly means low carb but it does not specify if the product is actually high fat or if the “net carbs” listed are a subtraction of fiber only (generally what we recommend for epilepsy) or fiber, glycerin and/or sugar alcohols (not what we recommend for epilepsy).  

*One caveat to the sugar alcohol rule though is some keto dietitians allow the subtraction of erythritol (one kind of sugar alcohol) so I have noted that when indicated – please check with your keto team on their personal thoughts on erythritol.  

MANY, many “keto friendly” products are actually low carb/low or moderate fat AND high protein.  In some cases a high protein product may be appropriate (such as an extreme athlete) but for the epilepsy population on a keto diet too much protein can potentially kick you out of ketosis or prevent you from reaching therapeutic ketosis.  When evaluating keto products, I look for a product that has at least equal amounts of fat to the combination of protein and net carbs (in other words a 1:1 ratio).  

So check out these top 10 rated “keto bars” from Amazon and my official keto RD approved thoughts! I have included net carbs (total carbohydrates minus fiber) for those of you on modified ketogenic diets and keto ratios for those of you on the “classic” ketogenic diet.  If the product contained erythritol I noted it and how that impacted the ratio.   Remember, prepared snacks such as these bars are a nice treat but should be balanced with a whole food ketogenic diet.

—> Disclaimer-These recommendations are for our ketogenic community but may not be appropriate for every individual. Some of these bars have ingredients such as sugar substitutes that can be a seizure trigger for some, so always review the ingredient list to see if it’s appropriate for you. Happy Snacking!

Rating scale:

*** = At least a 1:1 ratio of fat to protein and net carbs combined and does not contain any controversial ingredients to alter the net carbs (such as erythritol or exogenous ketones)

** = Ratio more than 1:1 but contain erythritol or exogenous ketones

* = Below a 1:1 or poor ingredient selection 

I realize that many of you are following a keto ratio higher than a 1:1 but the reality is with any convenient grab and go bar you are probably going to have to pair with more fat to raise your ratio.  I’m thinking some avocado slices, a swig of MCT oil in your beverage or a shot heavy cream. 

#1: Perfect Keto Bar ***

Nutrition (per bar): 240 calories; 18 grams fat, 2 grams net carbs and 11 grams protein (1.4:1 ratio)    

Pros: 

• Contains sunflower lecithin (source of choline-for more on choline visit https://ods.od.nih.gov/factsheets/Choline-Consumer/)

• Sweetened with Stevia (preferred over sucralose and aspartame)

• Contains MCT oil 

• No sugar alcohols

Cons: 

• Expensive – one of the most pricey bars on the market at $3.99 per bar   

  #2: Quest Bar *

  Nutrition (per bar): 200 calories, 9 grams fat, 7 grams net carbs (4 grams net carbs if you subtract erythritol), 21 grams protein (.3-.4:1 ratio) 

  Pros: 

  ·       One of the more wallet friendly options at $1.78 a bar
  Cons: 

  ·       Sweetened with sucralose 

  ·       Ratio too low due to large amount of protein and low amount of fat   

  #3: Yum Keto Bar **

  Nutrition (per bar): 210 calories, 15 grams fat, 5 grams net carbs (3 grams if subtracting erythritol), 11 grams protein (0.9 -1.1:1 ratio)

  Pros: 

  ·       Sweetened with Stevia (preferred over sucralose or aspartame) 

  ·       Contains MCT oil 

  Cons: 

  ·       Expensive at $3.33 per bar 

  #4: InstaKetones Bar **

  Nutrition (per bar): 140 calories, 8 grams fat, 4 grams net carbs, 15 grams protein (.4:1 ratio)

  Pros: 

  ·       Contains BHB (Exogenous ketone – this means a ketone that is produced outside the body – in theory exogenous ketones will boost your ketosis but this is only a short term effect and should not replace eating a keto diet.  Research is unclear of the role (if any) exogenous ketones can play in the treatment of epilepsy.  I am placing this in the pro section only because I do not think it’s a con but I’m not completely sold that it’s a pro either.  

  ·       Sweetened with monk fruit  

  ·       Slightly cheaper than other bars at $2.50 each

  Cons: 

  ·       The ratio is low.  Maybe this is okay due to the exogenous ketones but it’s hard to say.  This bar may work for some patients.  If someone in my practice asked if they could use it, I would probably allow but would be skeptical and want them to really evaluate their seizure control and ketone levels associated with the timing of adding this product.  

  #5: Stoka Bar **

  Nutrition (per bar): 250 calories, 22 grams fat, 11 grams net carbs (4 grams net carbs if subtracting erythritol), 9 grams protein (1.1-1.7:1 ratio) 

  Pros: 

  ·       Contains sunflower lecithin (source of choline) 

  ·       Sweetened with Stevia (preferred over sucralose or aspartame)

  ·       Slightly cheaper compared to other bars at $2.99

  Cons: 

  ·       Does contain 7 grams of erythritol per bar so this may or may not be allowed depending on if you are subtracting from net carbs.  Even if you are not subtracting the eryritol the ratio is still a 1:1 though so that’s not terrible.  

  #6: KetoSlim Protein Bar *

  Nutrition (per bar): 220 calories, 8 grams fat, 20 grams of net carbs, 21 grams protein (.2:1 ratio) 

  Pros: 

  ·       None – This product claims to have 2 grams of net carbs on the package but that’s only because it’s loaded with maltitol (sugar alcohol) and they are subtracting that amount from the total carbs.  Maltitol should not be subtracted for epilepsy patients on a keto diet. 

  Cons:

  ·       Contains fructose 

  ·       Contains maltitol 

  ·       It contains 5X more carbs and protein than fat.  

#7: Dang Bar ***

Nutrition (per bar): 210 calories, 16 grams fat, 4 grams net carbs and 10 grams protein (1.1:1 ratio) 

Pros: 

·       Plant based (great option and only option I found for anyone on a vegetarian keto plan) 

·       Slightly cheaper than some other thumbs up options at $2.77 each

Cons: 

·       None 

#8: Kiss My Keto Bar **

Nutrition (per bar): 240 calories, 20 grams fat, 6 grams net carbs (4 grams net carbs if you subtract erythritol), 10 grams protein (1.25-1.4:1 ratio) 

Pros: 

·       Sweetened with Stevia and monk fruit extract (preferred over sucralose and aspartame) 

·       Contains coconut oil and MCT oil

Cons:

·       Expensive at $3.50 each 

#9: SlimFast Keto Bar **

Nutrition (per bar): 190 calories, 14 grams fat, 6 grams net carbs (4 grams net carbs if you subtract erythriol), 7 grams protein (1.1-1.27:1 ratio) 

Pros: 

·       Contains MCT oil

·       Sweetened with Stevia (preferred over sucralose or aspartame)

·       Cheaper than most bars at $2.00 each 

Cons: 

·       Packaging slightly misleading as they also subtract glycerin from net carbs which we do not in epilepsy.  

#10: Atkins Bar *

Nutrition (per bar): 190 calories, 9 grams fat, 6 grams net carbs and 15 grams protein (.43:1 ratio) 

Pros: 

·       Contains coconut oil (MCT source) 

·       Low net carbs 

·       Cheapest bar at $1.49 each 

Cons: 

·       Needs more fat to be considered keto

·       Misleading label as they subtract glycerin from net carbs which we do not in epilepsy

·       Sweetened with sucralose 

---

 In summary…

If I had to choose my favorite it would be the Perfect Keto Bar.  Why?  I like their ingredients and the fact they do not contain any erythritol so the variable of “is erythritol okay or not” is taken out of the equation.  For anyone on a plant based keto plan, the Dang Bar is a great choice.  Please keep in mind the nutrition information and pricing (Amazon) is accurate as of September 2019.  Also there may be some slight variations in nutrition information based on flavors.  

This post is not sponsored.

ChocZero: Truly Sinfully Healthy

10/20/19

By Laura Dority, RD

If you thought chocolate was a no-no on a keto diet or that you could only have dark chocolate, you are in for a decadent treat with the chocolate line from ChocZero. They make three different products –chocolate squares, Keto Bark and sugar-free syrup.  They do not use any artificial sweeteners or sugar alcohols…a rare find in the keto world.  Shipping is free for orders of $34.99 or more. 

The chocolate squares come in both dark and milk chocolate varieties. They are sweetened with monk fruit and a fiber blend. Each milk chocolate square is 1 gram of net carb (total carbohydrate minus fiber). Each square is 50 calories, 4.5 grams of fat, 4 grams of carbohydrate, 3 grams of fiber, and 0 grams of protein. A package contains 10 chocolates for $4.50. The dark chocolate are available in a 50% and 70% cocoa option.  The 70% option is 45 calories, 4.5 grams fat, 5 grams of total carbohydrate,  4 grams of fiber and 0 grams of protein. They are all approximately a 1:1 keto ratio. 

The second product this company makes is a Keto Bark in either milk or dark chocolate and variety of different flavors including peanut, almond, hazelnut, coconut and peppermint. One bag is $6.99 with 6 1 oz servings per container. Each ounce is 150 calories, 14 grams fat, 11 grams of total carbohydrates, 8 grams of fiber, and 3 grams of protein for about a 2.5:1 ratio. 

The last product is sugar-free syrup. They have a lot of different options and flavors including vanilla, maple pecan, peppermint, blueberry, strawberry, caramel and more. Each bottle is $5.99 to $7.99 and contains 17- 1 Tablespoon servings. Unlike most sugar-free syrups, these products do not contain any artificial sweeteners or sugar alcohols. Instead they contain a liquid vegetable fiber. One tablespoon of the maple vanilla syrup is 32 calories and 15 grams of total carbohydrate with 14 grams of fiber so technically only 1 gram of net carb.  Be cautious of not counting any of this fiber towards your carbohydrate limit. While subtracting a few grams of fiber generally doesn’t cause any issues with ketosis, a large amount of fiber may interfere. Check with your keto team on their thoughts about products with large amounts of fiber. You may be advised that this product is not appropriate for your individualized plan or to subtract only a certain percentage of the fiber. 

Low Carb Ice Cream: A Keto Treat to Beat the Heat

6/2/2019

To be honest, I am super skeptical of all the low carb ice creams that have recently hit the market. I’m an ice cream fan-I LOVE ICE CREAM-and frankly I like the real deal but the reality is you can’t have normal ice cream on a ketogenic diet due to the large amounts of carbs and sugar.  

So I ventured out to my local grocery stores and picked up a few pints of low carb ice cream from various brands. I tried four different products and trust me there are way more out there but I chose products that were easy to find…no special shipping.  I went to two different stores – Wal-Mart and Harris Teeter - because when you are on a ketogenic diet and craving some ice cream it needs to be easily accessible.  I tried to keep them all the same flavor for “controlled” taste testing but I couldn’t find all matching flavors unfortunately.  

Here is the nutrition information and the feedback from the tasters (ranging in age from 1-40 years old) for our low carb ice cream contenders: 

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#1 Enlightened Cookies and Cream 

·      ½ cup serving: 90 calories, 2.5 grams fat, 18 grams total carbohydrates, 4 grams fiber, 6 grams sugar, 6 grams sugar alcohols and 5 grams protein 

·      Smooth, creamy texture but has a slight aftertaste.  It visually though looks just like regular ice cream.  

#2 Halo Top Cookies and Cream 

·      ½ cup serving: 80 calories, 2.5 grams fat, 15 grams total carbohydrates, 3 grams fiber, 6 grams sugar, 5 grams sugar alcohol and 5 grams protein 

·      Almost like an “ice milk” and has minimal cookies in it.  Does not have an aftertaste but overall has a less distinctive ice cream taste to it.  

#3 Artic Ice Cookies and Cream 

·      ½ cup serving: 90 calories, 2.5 grams fat, 16 grams total carbohydrates, 3 grams fiber, 11 grams sugar, and 2 grams protein 

·      More cookie chunks compared to other brand and no aftertaste.  

#4: Breyer’s Carb Smart Peanut Butter

·      2/3 cup serving: 150 calories, 9 grams, fat, 17 grams total carbohydrates, 0 grams fiber, 5 grams sugar, 7 grams sugar alcohol, 3 grams protein 

·      Salty and sweet tasting without having an overpowering peanut butter taste.  

(For comparative value: Breyer’s Classic Cookies and Cream in ½ cup serving has 140 calories, 4.5 grams fat, 23 grams total carbohydrates, 0 grams fiber, 15 grams sugar, and 2 grams protein.)  

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Alright so first let’s evaluate the nutrition of these low carb ice creams. The truth is they aren’t really keto.  Well at least not as is… They don’t have enough fat and if you subtract only fiber (and not sugar alcohols) they might not fit into your keto plan.  The lowest carb option subtracting fiber alone is the Halo Top at 12 grams net carbs and it’s 8 net grams if you subtract both fiber and sugar alcohols.  

Since artificial sweeteners are used in low carb ice creams let’s take a closer look. Enlightened and Halo Top contain the sugar alcohol erythritol while the Breyers Carb Smart contains sorbitol.  This is an important distinction because sorbitol contains 2.6 calorie per gram (sugar contains 4 calorie per gram) while erythritol is only 0.2 calorie per gram.  

What does this mean you might be asking yourself?  It means that since your body doesn’t absorb erythritol, it isn’t going to impact your insulin/glucose response and theoretically not impact your ketosis. Compare with sorbitol which is absorbed and has a much higher chance of negating ketosis.  

Want to learn more about sugar alcohols?  Check out this great  fact sheet from the International Food Information Council Foundation.  

Overall the low carb ice cream fan favorite was Breyer’s Carb Smart Peanut Butter.  In my RD opinion, this is probably the least keto friendly due to the high amount of total carbohydrates, no fiber and sorbitol as a sweetener.  So let’s give a shout out to our close runner-up and best all around low carb ice cream-the Halo Top brand cookies and cream.   

Regardless of the taste preference though, you have to add more fat to these low carb ice creams to consider them truly ketogenic.  Remember, from an epilepsy standpoint, ketogenic doesn’t just mean low carb but low carb AND high fat.  So whip some heavy cream to a stiff consistency and top it on the ice cream.

Try this simple recipe to make a 1:1 ketogenic diet ratio:  3 Tablespoons heavy cream provides 150 calories and 15 grams of fat. So when added to ½ cup of the Halo Top you get 230 calories, 17.5 grams fat and 17 grams of net carbs and protein combined.   

Have you found a low carb ice cream that works for you?

-Laura Dority

Convenience Keto Snacks: Top Picks and Toddler Approved

Over the past few weeks, the Keto Hope team has been tasting treats and snacks of all varieties.  So many new products have hit the market that claim to be keto friendly. But are they really? Will they fit into the criteria for a keto diet for epilepsy versus one being used for weight loss or athletic training that may be higher in protein and not quite high enough in fat?

In order to find the best snacks, we reached out to keto snack manufacturers and requested samples of their products. We wanted to evaluate the products in terms of both nutrition profile and taste. The taste panel included adults (even some neurologists), school-aged kids and toddlers. Yes, toddlers…the picky eaters themselves! Here is the conclusion from the group on the best convenience keto snacks. 

Mission Meats: A Savory Keto Friendly Treat

The Mission Meat products were the fan favorite for the adults on the taste panel. If you are looking for a savory snack, this is the product. In addition they give 10% of their proceeds to charities…good products and a great company! Be sure that you choose the pork and beef options which contain the highest fat amounts.  While the turkey products are equally delicious, they are much lower in fat. If you are following a modified ketogenic diet, you can probably work the beef and pork products in by themselves. On average they contain 7 grams of fat, 1 gram of carbohydrate and 8 grams of protein for about a 1:1 ketogenic ratio. For people on a higher ketogenic ratio, try adding more fat by dipping the meat sticks into guacamole.  

ChocZero: Truly Sinfully Healthy

The ChocZero milk chocolates are described on their package as “sinfully healthy” and our taste panel could not agree more. The toddler taste panel group loved these treats. One toddler couldn’t stop coming back for more and it’s possible she ended up eating about six pieces. The chocolates are sugar-free and do not contain any artificial sweeteners or sugar alcohols (a unicorn in the keto snack area). They are sweetened with monk fruit extract which is unique and delicious! Each chocolate has 1 gram of net carbohydrates but caution…it will be hard to eat just one. The carbs could add up quickly. With some self-control, one decadent chocolate a day would work into even the most restrictive keto diet.

FatSnax: Get In My Belly Cookies

Kudos to FatSnax for making not just low carb cookies (which lots of companies make) but also cookies high in fat.  Not only do these cookies fit into a keto lifestyle but they are also delicious. This was the top snack for our school-aged kiddos who nick-named them the “Get In My Belly Cookie”. With only 3-5 grams of net carbs (total carbs minus fiber) and 8-9 grams of fat these are close to a 2:1 ketogenic ratio. We do have to point out that they do contain stevia and sugar alcohols – both erythritol and a smaller amount of xylitol. Check with your keto team to determine if sugar alcohols are approved  for your personal keto journey. We would suggest counting at least half the sugar alcohol quantity in your carb count since xylitol can impact ketosis – erythritol less so. The cookies come in chocolate chip, peanut butter, lemony lemon and double chocolate chip flavors but the favorite from our group was the chocolate chip. 

Looking for more information about these companies and their products?  No worries…we dive deeper into their products and nutrition profiles in future blogs.