One of the benefits of following a keto diet is that you naturally halt a lot of physical cravings — especially for sweets.
That doesn’t mean, however, that the emotional cravings for sweets and baked goods disappear overnight. If you grew up treating yourself to home-baked cookies, then the idea of never being able to indulge in your favorite snack again may seem pretty daunting.
The good news is that keto food companies have your back, and more and more keto treats are coming out all the time. At Perfect Keto we’ve formulated a cookie that’s not only keto-friendly, but it’s packed with ingredients you can feel good about putting in your body every day.
Unfortunately, not all “keto” treats out there are actually keto. And even worse, many of these treats that fit the macronutrient ratio are made with low-quality ingredients.
In this review, we’re going to take a look at one such company, Fat Snax. First, we’ll assess if the cookies are truly keto, then we’ll dive into the quality of the ingredients.
The founder and CEO of Fat Snax, Jeff Frese, set out to create keto-friendly cookies when he realized that there simply were not many keto-friendly snacks out there. After formulating his own cookie recipe, he quickly saw that they were a hit among his friends (and even his kids), and decided to launch Fat Snax.
Fat Snax cookies now come in four different varieties:
- Chocolate chip cookies
- Lemony lemon cookies
- Double chocolate chip cookies
- Peanut butter cookies
The cookies are all gluten-free, low-carb, sugar-free, grain-free, and paleo-friendly.
Before addressing ingredient quality, let’s first take a look at the macronutrient profile of Fat Snax. Below is the macro breakdown of the chocolate chip cookies.
Total fat: 8 grams
Total Carbohydrate: 7 grams
Total Fiber: 2 grams (plus 3 grams of sugar alcohol)
Total Net Carbs: 2 grams
Total Protein: 2 grams
With only 2 grams of net carbs and 8 grams of fat, from a macronutrient perspective, Fat Snax look like they fit into the keto-friendly category.
Although there are only 2 grams of fiber, the sugar alcohol (which contributes to the total carbs) isn’t typically absorbed. This is good news for the macronutrient ratio, but it may not be great news for your gut health — more on this in the next section.
While a proper macronutrient ratio is crucial for a food to be considered keto — the quality and types of ingredients matter just as much. Checking out the ingredient label is important for two reasons:
#1: High-Quality Ingredients
To ensure that the ingredients are high-quality. Just because something is labeled “keto” it doesn’t mean the ingredients it contains are healthy.
#2: Blood-Sugar Balance
For some people, ingredients like sugar alcohols might spike blood sugar. Also, some keto products may contain ingredients that simply don’t work for your body — be aware of your personal allergies and sensitivities.
The ingredients in Fat Snax Chocolate Chip Cookies are:
Almond Flour, Butter, Chocolate Chips (Unsweetened Chocolate, Erythritol, Cocoa Butter, Stevia Extract, Sunflower Lecithin), Eggs, Coconut Flour, Sustainable Organic Palm Fruit Oil, Non-GMO Erythritol, Natural Vanilla Flavor, Non-GMO Xylitol, Xanthan Gum, Aluminum-Free Baking Powder, Aluminum-Free Baking Soda, Salt, Stevia.
While many of the ingredients used in the Fat Snax cookies are keto-friendly, there are a few that stand out.
Stevia is a sugar alternative that comes from a plant and is used widely in ketogenic desserts. What makes this ingredient so special is that it not only keeps your blood sugar stable, but it also assists with your insulin response[*].
Erythritol is another sugar-alternative that many keto chefs and bakers use to sweeten their creations. Erythritol is a sugar alcohol, but it stands apart from other sugar alcohols for two reasons[*]:
- Very little erythritol is absorbed (if any) in your intestines.
- It is known to cause the least digestive issues, with other sugar alcohols sometimes inducing gas, bloating, or diarrhea.
Fat Snax uses almond flour as a base for their cookies (as opposed to wheat flour). This is a fantastic choice because almond flour is not only low-carb, but it’s also gluten-free.
In addition, almonds are a fantastic source of nutrients like vitamin E and magnesium. While vitamin E acts as a potent antioxidant, magnesium is essential to energy production and protein synthesis in your body[*][*].
As mentioned above, the ingredients in Fat Snax look pretty good in terms of being keto-friendly. However, there are a couple of questionable ingredients that may make you want to hold off before adding these cookies to your shopping cart
Another sugar substitute that Fat Snax uses is xylitol, which is a sugar alcohol like erythritol. The primary difference between xylitol and erythritol, however, is that xylitol may cause digestive upset. This varies, depending on the amount ingested and how sensitive you are to it.
Some symptoms that you could experience when consuming xylitol are gas, bloating, and diarrhea. It should be noted, however, that these symptoms typically only occur when large amounts of xylitol are consumed[*].
One of the reasons that xylitol may affect your digestive health is due to its impact on your gut microbiota. Research shows that consuming xylitol may shift your gut bacteria, and depending on the person, it could lead to digestive discomfort[*].
Non-grass fed butter
In general, it’s always best to try to source your dairy from grass-fed cows. The reason for this is simple; grass-fed cows produce healthier milk.
More specifically, cows that are allowed to graze and eat grass will produce dairy that’s higher in omega-3 fatty acids and CLA (conjugated linoleic acid) and lower in inflammatory omega-6 fatty acids[*][*].
With the macronutrients and ingredients taken together, Fat Snax are technically keto-friendly. However, if you’re trying out Fat Snax for the first time, it’s a good idea to monitor your ketones before and after consuming these treats to make sure that your body likes them.
For some people, even though the ingredients appear keto, treats like these will raise their blood sugar and kick them out of ketosis.
Due to the fact that they use non-grass fed butter and xylitol, you may also want to keep these cookies as an occasional treat, as opposed to an everyday snack. This is especially true if you have any concerns are digestive health.
If you’re looking for a snack to add to your regular rotation, try the Perfect Keto Cookies.
The Perfect Keto Cookies were formulated with quality and keto in mind. The ingredients include all of the standout ingredients mentioned above, with the addition of high-quality collagen protein and fiber from psyllium husk.
The added collagen gives Perfect Keto Cookies an edge because these cookies aren’t just satisfying your sweet tooth, they’re contributing vital amino acids to your body that can help support joint, bone, and skin health[*][*][*].
Psyllium husk is a natural fiber that adds to the consistency of the cookies and also supports digestive health. While there are many fibers that can be used in keto baking, psyllium is ideal because it comes from a plant, and takes minimal processing. Some of the health benefits associated with psyllium include[*][*][*]:
- Heart health
- Digestive health
- Blood sugar control
While the number of keto-friendly treats on the market continues to expand, be sure to keep an eye on quality and not just macronutrients.
Fat Snax offers a treat that you can enjoy once in a while, but if you’re looking for something that has more quality ingredients and can be enjoyed more often, check out the Perfect Keto Cookies.