Sugar-Free Jello – Is it Keto-Friendly?

Jello Diet

There’s no right or wrong answer as to whether sugar-free jello is or isn’t keto-friendly because it really depends on your situation and personal goals. What we can say though is that your keto diet plan isn’t ruined just because you had some sugar-free jello recently.

Ingredients of Sugar-Free Jello

Let’s first dive into the common ingredients of sugar-free jello and find out why there can be arguments around the consumption of sugar-free jello in a keto diet. If we take the Jell-O brand for example, we can see that the ingredients are: Gelatin, Adipic Acid, Disodium Phosphate, Maltodextrin, Fumaric Acid, Contains Less Than 2% Of Artificial Flavor, Aspartame* And Acesulfame Potassium (Sweeteners), Red 40, Salt.*Phenylketonurics: Contains Phenylalanine.

One key concern within this list of ingredients might be the addition of artificial sweeteners like aspartame and acesulfame K. There is a concern that the consumption of these ingredients may potentially lead to an increase in insulin level, which goes against the decrease in insulin production that typically occurs when someone goes on a keto diet.

Studies, however, have found that there is no conclusive evidence of this occurring. For example, a study in the Journal of Nutrition found that there was no significant difference in insulin sensitivity between participants who consumed sweeteners and those who didn’t. Studies highlighted in the Healthline also suggest the same with mixed results in the link between artificial sweeteners and insulin levels.

Our recommendation is that eating sugar-free jello is unlikely to have adverse effects on your keto diet so you are free to try as you wish. If you want to minimize any potential impact then you should look for a jello product that contains the least amount of sweetener and uses a sweetener with a low glycemic index. For example, Maltodextrin is a sweetener you want to avoid because it has a glycemic index of 110 and is found in some jello products.