Just because you hear “sugar-free jello” on keto doesn’t mean you should rejoice. You need to be extremely picky about every ingredient on the back of a product you buy while following the clean keto diet. In most cases, it’s better if you just make your own food at home – this way, you won’t have to worry about accidentally getting kicked out of ketosis.
Nevertheless, these days, there are loads of new products on the market that are targeted towards keto and low-carb dieters.
In this article, I will dig deeper into the question: Can you have sugar-free jello on keto? Although right off the bat, I have to warn you, the answer is not that simple. No matter what the overall consensus is, you have to study the ingredients used in a particular product. And then determine for yourself whether or not it’s suitable for your diet.
Do you have a particular question about sugar-free jello on keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Here's what we'll cover:
Let’s take a look at a typical Jell-O Sugar-Free Gelatin. It comes in small boxes of different flavors, including black cherry, raspberry, strawberry, banana, and lemon.
This product claims to be “sugar-free, fat-free, and carb-free.” There are 10 calories per 1/2 cup serving, and it markets itself to be diabetic-friendly. Let’s dig deeper. What ingredients do they use for this interesting dessert?
Right off the bat, I see ingredients I have never even heard of: gelatin, adipic acid, maltodextrin, disodium phosphate, fumaric acid, aspartame, artificial flavors, acesulfame potassium, and colors. Wow, the stuff of my nightmares.
How many carbs in sugar-free jello?
In this sugar-free jello, we have a total of 0g of carbs, 0g of fiber, and 0g of sugar. There might be 0g of carbs in sugar-free jello, but don’t celebrate just yet. We haven’t yet explored all the ingredients, some of which will spike your insulin! (Spoiler: It’s called maltodextrin.)
Sugar-free jello: other nutrition facts
In half a sugar-free jello cup (the serving size of this dessert), there are 10 calories, 0g total fat, 0g saturated fat, 0g trans fat, and 0mg cholesterol. It also has 60mg Sodium, 1g protein, and 0% of Calcium, Iron, and Potassium of the daily required values. Pretty empty calories.
What sweetener is in sugar-free jello?
The sweetener in sugar-free jello is aspartame. This jello also states acesulfame potassium as a sweetener. If you have read my blog before, you know that I cannot make excuses for aspartame. It is strictly off-limits. But I decided to dig into acesulfame potassium since I have never heard of it before.
It is also known as Ace-K or acesulfame K, and it’s supposed to be 200 times sweeter than table sugar! Research shows that there is a link between Ace-K and cancer.
Conclusion: This sugar-free jello has aspartame and maltodextrin, and no one should ever eat it.
Aspartame and keto
There is a no-sugar rule on the keto diet – it will spike your insulin. This leads ketonauts to look for alternatives. And that’s how they find aspartame. Aspartame is marketed as a low-calorie artificial sweetener. It has 4 calories per gram. You might have seen it in stores called NutraSweet or Equal.
So, what’s the deal with aspartame and keto?
Aspartame is not real sugar; hence it won’t kick you out of ketosis. Good, right? Nope. Aspartame has a bad rap because it is quite toxic. Studies were showing that it caused cancer in rats, but other studies came forward saying it’s not true. In addition to that, it has adverse effects in people who have phenylketonuria (PKU). As their bodies can’t break down phenylalanine.
That’s not all – personal accounts from people who used aspartame in their diet say that they got migraines, stomach pain, seizure, anxiety, and depression.
Aspartame is just empty calories – it doesn’t have any nutritional value. I wouldn’t recommend aspartame to any veg keto dieters.
Keto and maltodextrin
Maltodextrin is a white powder added to many packaged foods, including pastries, candies, and soft drinks. It is added to these products to make them thicker, more flavorful, and last longer.
Is maltodextrin keto?
Maltodextrin has a higher glycemic index than table sugar, which means that it will most definitely spike your blood sugar. This additive is dangerous for people who have diabetes or insulin resistance.
Conclusion: Maltodextrin is not keto and will kick you out of ketosis.
Is jello good for a keto diet?
Jello is meant to be a sweet dessert. Sadly, most desserts are banned from the keto diet because the sugar found in them will kick you out of ketosis. You need to be extra careful when it comes to desserts on the keto diet – but aside from that, you need to do your research and study the ingredients used in these products. If you care about your health and nutrition, be sure to steer clear of toxic chemicals. I personally wouldn’t have sugar-free jello on keto.
Thanks for the graphics: Canva.com
Disclosure: At vegketodiet.com I only mention the products that I researched and considered worthy. But it’s important to note that we are a participant of several affiliate programs, including but not limited to VigLink and Amazon Services LLC Associates Program. As an Amazon Associate, this website earns from qualifying purchases. Also please note that I am not a doctor. As such readers are strongly recommended to make decisions that might affect their health by doing their own research. At vegketodiet.com I only document and describe thoughts, researches and ideas that proved to be working for me.