HOW SWEET IT IS!
Let’s talk about keto treats. They’re everywhere now, heck I went to the movies this weekend and there were keto friendly sweet treats at the concession stand. This is wild! You can find ready to go treats in stores as well as mixes to make your own. There are entire bakeries in many cities devoted exclusively to keto baked goods now. Less than ten years ago you were pretty much making yourself a microwave mug cake if you wanted a sweet treat! But don’t fret, this blog is not a rant about the hundreds of products and thousands of recipes out there for keto treats. Instead I wanted to share some advice as a coach about when it might be okay to include these treats in your eating, when you might want to avoid them and a quick tangent on picking the most ideal treats for you!
Read The Labels And Know Yourself
Often you will see posts online taking a hard position against or for keto friendly treats like Rebel Ice Cream, Choc Zero Chocolates and Syrups, Lily’s Chocolate, High Key Cookies, Quest Cookies, etc. Before I dive into the pro’s and con’s of their use, I want to remind you that label reading is always important! For some of these products you will discover that the total carb count is astronomical because they can be loaded with sugar alcohols and fibers (like soluble corn fiber) that provide the sweet taste and texture. For some people, they can consume these ingredients occasionally and not face any digestive issues. While others will experience bloating, upset stomach, and bathroom issues, just to name a few effects. One ingredient that pretty much every person will find some not so fun effects from is Maltitol. It is a sugar alcohol found in many of the big brand “Zero Sugar” treats, likes Reese’s, Hershey and Russell Stover. These products have explicit warnings about not ingesting more than one serving because of a pretty intense laxative effect. Also if you need a fun distraction, check out this review of sugar free gummy bears here. You have been warned!
If you are considering trying something I want to encourage you to be mindful. How do you feel after eating them? If you do experience any negative digestive effects or more, consider if the experience is truly “worth it.” You can find pre-made keto treats and mixes that limit the onslaught of the added fibers and sugar alcohols and focus on using sweeteners like stevia and monk fruit, or even! Be willing to take the time to find what will be best for you!
Saying Yes Can Be Okay
Okay, so now that all my warnings are out of the way, let’s talk about when you might want to use sweet keto treats! Earlier I used the phrase “worth it” and I want to come back to this here. Saying yes to a keto treat when it is worth it can be an empowering experience. The important factor in determining this is how the choice feels to you! Human beings have come together to share food and celebrate for thousands of years. So the desire to want to feel included and a part of these gatherings can be powerful and important. But your goals are important too, so finding a way to marry both can be fulfilling. Bringing a treat to a holiday gathering, birthday party, social event, or even a family dinner can be appropriate. Heck, there may just be times that you want to try something or test a recipe. These treats can be a truly helpful tool as you begin your journey changing your diet! Transitioning from a full boar standard American diet where candy and treats were a constant presence to a ketogenic lifestyle can provoke some pretty serious initial cravings. Lower carb options might provide that needed taste to help “take the edge off.” They will often be better choices than their full sugar counterparts. If their mindful use provides you assistance, they have a place.
I want to encourage you to ask yourself a few questions when you are considering having a keto treat:
Why do I want to eat this?
How will I feel after?
Will I be able to move forward on plan after this treat?
Am I worried about guilt or negative feelings afterwards?
Is this a better choice for me than a standard counterpart?
Honestly running through that assessment can give you a pretty solid answer if you are good to go. Remember that the guilt and negative feelings after a food choice are first, not fair to yourself. You made the choice, you may determine afterwards it was not the right choice, so note that lesson and do your best to move on. Second, how is feeling bad after a treat something you’d want to experience? If in good conscience you decided the choice was worth it, be okay with it. As Coach Jon would say, feel empowered!
Saying No Can Also Be Okay
Funny enough, determining that it is not the right time to have that treat involves the same exact questions above. And the same feeling of empowerment. You are allowed to make choices that not only move you towards your goals but make your path something you can adhere to. As I said sweet treats may help some people initial stay on track with their ketogenic plan, for others they may just keep the desire for real full sugar treats burning. If this is you, feel good about saying NO!
Another important thing to consider is how you are doing overall when faced with the choice of a treat. If you are reaching for something because you need comfort or stress relief, and sweet treats have always been that coping mechanism for you, it may be a more positive choice to say no and look for something else (non-food!) that can give you the relief you need. Look at your answers to the questions above. If you are doubtful that you will be able to move forward on plan, already feel guilt about the choice, or are just not sure of why you want to eat it. Say no. You might also consider putting your decision in the context of the other choices you have made recently. If keto treats are starting to become a regular occurrence that you realize are more habit than mindful choice, be okay with saying no. Our relationships with food are complicated and finding the right path for yourself takes building mindfulness through assessment and tracking your progress, not just on the scale but in terms of your choices and how you feel about them. These treats are not going away, so this will not be the last opportunity you have. Be okay making the choice you need to where you are at right now.
Whether you are saying yes or no, that last line is the key point I want to make today. For many of us, we have left our choices around food on autopilot for a long time. Feeding cravings or just going along with what is presented to us at events, etc. Changing that takes work and can be hard, but it is worth it. Be willing to ask yourself the questions you need to in order to understand your habits better. Whatever decision or choice you make, do so with your eyes open and the desire to learn from your experiences.
