“Keto” and “dessert” are not usually two words that go together. But with a few simple ingredient swaps, you can satisfy a sweet tooth on this extremely high-fat, low-carb diet.
For instance, you can replace white flour with low-carb almond meal or coconut flour. Likewise, you can trade white sugar for sweeteners such as monk fruit extract, stevia, and erythritol to cut carbs.
You’ll simply want to enjoy these treats in moderation and factor in the net carbs provided by each recipe. (That unofficial term roughly describes the total carbs minus fiber and sugar alcohols, according to Atkins.com.) That’s because the ketogenic diet is very restrictive. On the standard version of this eating plan, 80 to 90 percent of your calories will come from fat, 5 to 15 percent will come from protein, and 5 to 10 percent will come from carbohydrates. Thus, it’s not a good idea for everyone, and research suggests that people who take insulin or oral hypoglycemic agents for diabetes, as well as those with liver failure, pancreatitis, or some other metabolic disorders should be especially cautious and consult their healthcare provider before attempting the ketogenic diet.
Also, many of these recipes contain sugar alcohols (xylitol being one example), and these may contribute to gastrointestinal discomfort and diarrhea, according to past research.
After you’ve gotten approval from your healthcare team to try keto, consider adding these keto-friendly desserts to your meal plan.
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