{"id":18158,"date":"2018-04-04T13:13:49","date_gmt":"2018-04-04T17:13:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=18158"},"modified":"2018-12-05T15:27:53","modified_gmt":"2018-12-05T20:27:53","slug":"keto-desserts","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/keto-desserts\/","title":{"rendered":"4 Keto-Approved Ways To Satisfy Your Sweet Tooth"},"content":{"rendered":"<p>The keto diet, which shuns carbs and ramps up healthy fats, may seem impossible to anyone with a sweet tooth. Sugar is an absolute no-go\u2014even many fruits are difficult to squeeze into a day\u2019s tiny carb allotment\u2014which, sadly, leaves little room for typical carb-laden desserts. Plus, though Paleo and vegan treats line store shelves <em>everywhere,<\/em> pre-made keto goodies are pretty much nonexistent.<\/p>\n<p>So if you really want to get your dessert fix on <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/01\/13\/ketogenic-diet\/\" target=\"_blank\" rel=\"noopener\">keto<\/a>, you\u2019re going to have to get creative. Luckily, these keto-savvy experts have a few easy tips and tweaks for having your cake and staying in ketosis, too.<\/p>\n<h2><strong>1. Swap Your Sweetener <\/strong><\/h2>\n<p>Though they may not <em>look<\/em> like table sugar, agave, honey, coconut sugar, and other natural sweeteners <em>are<\/em> still sugar, so they\u2019re off-limits on keto. Your fix: Sub a sugar- and calorie-free sweetener into baked goods (and that morning cup of Joe).<\/p>\n<p>There\u2019s <a href=\"http:\/\/www.vitaminshoppe.com\/c\/blood-sugar-support\/N-827\" target=\"_blank\" rel=\"noopener\">Stevia<\/a> (the popular sugar substitute made from the Stevia rebaudiana plant), of course, but <a href=\"http:\/\/www.vitaminshoppe.com\/c\/blood-sugar-support\/N-827\" target=\"_blank\" rel=\"noopener\">monk fruit<\/a> (which is made from the Asian lo han guo plant) is also a popular sweetener for keto eaters, says <a href=\"http:\/\/appforhealth.com\/about-us\/katherine-brooking\/\" target=\"_blank\" rel=\"noopener\">Katherine Brooking<\/a>, R.D., co-founder of nutrition consulting group <a href=\"http:\/\/appforhealth.com\/\" target=\"_blank\" rel=\"noopener\">Appetite for Health<\/a>. Just be aware that these sweeteners are <em>much<\/em> sweeter than sugar, so a little goes a long way. (Monk fruit is reportedly 150 to 200 times as sweet as sugar\u2026)<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p><a href=\"http:\/\/www.apple.com\" target=\"_blank\" rel=\"noopener\">Molly Kimball<\/a>, R.D., nutrition manager at the Ochsner Fitness Center in New Orleans, also recommends <a href=\"https:\/\/swervesweet.com\/\" target=\"_blank\" rel=\"noopener\">Swerve Sweetener<\/a><u>, <\/u>which is made from fermented sugar alcohol and plant fiber. \u201cIt measures cup for cup like sugar, has zero glycemic impact, and zero net carb count.\u201d<\/p>\n<p>Though <a href=\"https:\/\/www.cancer.gov\/about-cancer\/causes-prevention\/risk\/diet\/artificial-sweeteners-fact-sheet\" target=\"_blank\" rel=\"noopener\">no scientific evidence<\/a> suggests they cause cancer or other serious health problems, it\u2019s worth noting that non-calorie sweeteners shouldn\u2019t become a daily go-to if you\u2019re focused on eating an overall healthy diet, says Brooking. These sweeteners don\u2019t offer the nutrients, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener\">fiber<\/a> of whole-food sources of sweetness like fruit.<\/p>\n<h2><strong>2. Fix Your Flour<\/strong><\/h2>\n<p>If you just can\u2019t avoid baked goods, trade in your usual wheat flour for <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">almond flour<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">coconut flour<\/a>. \u201cAlmond flour has 75 percent fewer carbs and 50 percent more <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a> than white or whole wheat flour, while coconut flour has 25 percent fewer carbs and more than three times as much fiber as whole-wheat,\u201d says Kimball.<\/p>\n<p>Each offers a unique texture and slight natural sweetness. Start experimenting by swapping out a quarter of a recipe\u2019s flour for either almond or coconut flour to familiarize yourself with each flour. (Coconut flour is very dry and tends to require extra liquid.) Or, keep things simple by following a keto-friendly recipe\u2014like this <a href=\"https:\/\/www.ruled.me\/keto-chocolate-cake-mug\/\" target=\"_blank\" rel=\"noopener\">Keto Chocolate Cake In A Mug<\/a> from <a href=\"https:\/\/www.ruled.me\/\" target=\"_blank\" rel=\"noopener\">Ruled.Me<\/a>\u2014that already incorporates them.<\/p>\n<h2><strong>3. Go Crazy For Cocoa<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">Chocolate<\/a> is one of the most crave-worthy treats out there, but considering a mere <a href=\"http:\/\/www.myfitnesspal.com\/food\/calories\/nestle-toll-house-milk-chocolate-chips-481298286\" target=\"_blank\" rel=\"noopener\">tablespoon of milk chocolate chips<\/a> packs 43 grams of carbs and a whopping 26 grams of sugar, it\u2019s tough to fit into a keto lifestyle.<\/p>\n<p>But you don\u2019t have to back away from the chocolate entirely: You can use <a href=\"https:\/\/www.vitaminshoppe.com\/c\/superfoods-groceries\/N-cp99ks\" target=\"_blank\" rel=\"noopener\">cocoa powder<\/a> or unsweetened dark baker\u2019s chocolate in all sorts of keto-friendly recipes. \u201cI love mixing cocoa powder, melted <a href=\"http:\/\/www.vitaminshoppe.com\/c\/coconut-oil\/N-cp99kv\" target=\"_blank\" rel=\"noopener\">coconut oil<\/a>, and Swerve sweetener, for a quick treat,\u201d says Kimball. Pour the mixture into a baking pan, pop it in the fridge to set, and <em>voila<\/em>, you\u2019ve got keto dark chocolate.<\/p>\n<p>For more chocolately goodness, Kimball recommends these <a href=\"https:\/\/swervesweet.com\/recipes\/chocolate-salted-peanut-butter-fat-bombs\" target=\"_blank\" rel=\"noopener\">Keto Chocolate Salted Peanut Butter Fat Bombs<\/a> from <a href=\"https:\/\/swervesweet.com\/recipes\/\" target=\"_blank\" rel=\"noopener\">Swerve<\/a>, which are basically vegan, keto peanut butter cups. (Or, whip up one of the decadent <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/31\/6-fat-bombs-you-dont-have-to-be-keto-to-love\/\" target=\"_blank\" rel=\"noopener\">fat bomb recipes<\/a> we rounded up.)<\/p>\n<h2><strong>4. Befriend Berries <\/strong><\/h2>\n<p>While super-sweet fruits\u2014like bananas, pineapple, and anything dried\u2014are off the table on keto because of their high sugar count, there is one exception: berries. Half a cup of <a href=\"http:\/\/www.myfitnesspal.com\/food\/calories\/generic-raspberries-raw-1-4-cup-381018215\" target=\"_blank\" rel=\"noopener\">raspberries<\/a> and <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2161?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=&amp;subset=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q4076=0.5&amp;Qv=1&amp;Q4076=1\" target=\"_blank\" rel=\"noopener\">blackberries<\/a> each pack just four grams of sugar, so they\u2019re an easy way to satisfy your sweet tooth (not to mention load up on <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>). You can snack on berries fresh or frozen\u2014just watch your portions!<\/p>\n<h2><strong>Rule For The Road: Check The Macros<\/strong><\/h2>\n<p>Since carbs should account for less than 10 percent of your daily calories on a standard keto diet, someone who eats 2,000 calories a day has room for just about 25 grams of net carbs (carbs minus fiber) a day. To enjoy these sweet treats without putting ketosis in jeopardy, Kimball recommends sticking to servings that contain about two to three grams of net carbs, two to three grams of protein, and 15 or more grams of fat.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/11\/keto-snacks\/\" target=\"_blank\" rel=\"noopener\"><strong>15 Keto Snacks For All You Fat-Fuelers Out There<\/strong><\/a><\/p>\n<p><em>Pin this infographic for keto-friendly desserts, anytime:<\/em><\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"18162\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-desserts\/web-112\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?fit=833%2C3346&amp;ssl=1\" data-orig-size=\"833,3346\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Web&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?fit=75%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?fit=255%2C1024&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-18162 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=740%2C2972&#038;ssl=1\" alt width=\"740\" height=\"2972\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?w=833&amp;ssl=1 833w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=75%2C300&amp;ssl=1 75w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=768%2C3085&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=255%2C1024&amp;ssl=1 255w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=272%2C1093&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=740%2C2972&amp;ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"18162\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-desserts\/web-112\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?fit=833%2C3346&amp;ssl=1\" data-orig-size=\"833,3346\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;Web&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?fit=75%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?fit=255%2C1024&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-18162 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20833%203346%22%3E%3C%2Fsvg%3E\" alt width=\"833\" height=\"3346\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20833%203346%22%3E%3C%2Fsvg%3E 833w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?w=833&amp;ssl=1 833w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=75%2C300&amp;ssl=1 75w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=768%2C3085&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=255%2C1024&amp;ssl=1 255w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=272%2C1093&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg?resize=740%2C2972&amp;ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/04\/Keto-Approved-Sweet-Treats.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The keto diet, which shuns carbs and ramps up healthy fats, may seem impossible to anyone with a sweet tooth. Sugar is an absolute no-go\u2014even many fruits are difficult to squeeze into a day\u2019s tiny carb allotment\u2014which, sadly, leaves little room for typical carb-laden desserts. Plus, though Paleo and vegan treats line store shelves everywhere,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-desserts\/\">Read More <span class=\"screen-reader-text\">4 Keto-Approved Ways To Satisfy Your Sweet Tooth<\/span><\/a><\/p>\n","protected":false},"author":106,"featured_media":18163,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[384],"class_list":["post-18158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest","tag-keto"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4 Keto-Approved Ways To Satisfy Your Sweet Tooth | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"The keto diet, which shuns carbs and ramps up healthy fats, may seem impossible to anyone with a sweet tooth. 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