We all know it’s about the little things in life, and sometimes you just want a sweet fluffy cupcake or muffin as the perfect complement to your tea or coffee. Going keto means ditching sugar, but it doesn’t have to mean ditching your favorite baked goods. When those all-consuming cravings crop up, you may wonder if muffins and cupcakes are keto. Let’s discuss a ketogenic diet and how these delectable sweet treats can fit into it.
Are Traditional Cupcakes and Muffins Keto?
If you’re looking to stay in ketosis–which is the only way to reap the benefits of the keto diet–traditional cupcakes and muffins made of wheat flour or refined grain flour typically aren’t keto-friendly. Along with the carbs from grains, they also contain added sugars that will spike your blood sugar and hinder ketosis.
Traditional muffins and cupcakes are usually made from refined grains along with added sugars like white and brown sugar and honey, which are simple carbohydrates. White flour and refined grains are largely devoid of nutrients and contain mostly sugar and very little fiber, leading to a quick, high blood sugar spike that will take you out of the metabolic state of ketosis. In other words, these simple carbs are almost immediately absorbed into your bloodstream.
Keto dieters usually drop their carb intake to around 20-50 grams or less of net carbs daily, depending on the individual, their goals, and the type of ketogenic diet. People using keto therapeutically may reduce their daily carb count even more.
To give you an example of the high amount of carbs in the average muffin or cupcake, one chocolate cream cheese muffin from Starbucks provides a surprising 52 grams of net carbs, which is more than the entire daily carb allowance for keto dieters. 
One blueberry muffin from Starbucks has 48 grams of carbohydrates. Even if you were to only consume half a muffin, this is still too much for one sitting and will likely quickly spike your blood sugar, leaving ketosis behind. 
As another example, a 100-gram serving of carrot muffin from the Walmart bakery provides around 41 grams of net carbs. 
If you see ingredients in your cupcakes or muffins like wheat flour, rolled oats, dextrose, sugar, and corn syrup, you know they shouldn’t be on your keto plate. Instead, look for ingredients like zucchini, allulose, sunflower seed or almond flour, and monk fruit.