Is Chocolate Vanilla Sandwiches Keto?

The Ingredient Breakdown

As a food scientist, looking at the ingredient list for Chocolate Vanilla Sandwiches reveals a few major red flags for anyone tracking their net carbohydrates. The primary issue lies in the base of the sandwich, which is made from gluten free oats and oatmilk. While oats are a whole grain and generally healthy, they are high in carbohydrates. On a keto diet, the goal is to limit carbs to around 20-50 grams per day; a single serving of these sandwiches could easily use up a significant portion of that allowance due to the oat content alone.

The filling and coating also present obstacles. The product contains cane sugar in two different places, which is a direct source of glucose that spikes insulin levels. Additionally, the coating utilizes corn flour. Corn is a starch that is strictly avoided on keto because it converts quickly into sugar in the body. Even though the oats and corn are labeled 'gluten free,' they are still potent sources of carbohydrates that disrupt the metabolic state of ketosis.

Finally, we see the use of arrowroot flour and xanthan gum. Arrowroot is a root starch often used as a thickener, functioning similarly to cornstarch and adding to the total carb count. While xanthan gum is used in tiny amounts, the combination of these thickeners with the sugar and grain base makes the macro profile unsuitable for a low-carb diet.

Nutritional Value

From a nutritional standpoint, these sandwiches are designed as an energy-dense snack, likely containing a moderate amount of calories derived from fats like coconut oil and palm oil. However, the ratio of fats to carbohydrates is not optimized for ketosis. The presence of cane sugar means the product contains 'empty calories'—energy that provides no nutritional benefit and leads to sugar crashes.

For a product to be considered keto, the net carbohydrates (Total Carbs minus Fiber) need to be very low. Given the inclusion of oats, corn flour, and cane sugar, the net carb count per serving is likely too high. Even if the total fat content is decent, the high carbohydrate load will prevent the body from burning fat for fuel, effectively taking you out of ketosis immediately after consumption.