Sugar-Free Popsicles: Keto-Friendly Treats?

Sugar-free popsicles are a great treat for hot summer days, but are they keto-friendly? The answer is: it depends. While most store-bought sugar-free popsicles are not keto due to containing ingredients like maltodextrin, aspartame, and artificial sweeteners, you can easily make your own keto-friendly sugar-free popsicles at home. All you need are some simple ingredients like fruit, lemon juice, heavy cream, and a keto-friendly sweetener, as well as popsicle molds, and you can enjoy a delicious, refreshing treat without kicking yourself out of ketosis.

Keto-friendly sweeteners

When choosing a keto-friendly sweetener, it's important to consider the impact on blood sugar and insulin levels, calorie and carb content, safety, and potential side effects. Here are some of the best keto-friendly sweeteners:

Stevia

Stevia is a natural sweetener derived from the Stevia plant, native to South America. It is 200 to 300 times sweeter than sugar and has zero calories, carbohydrates, or nutrients. It has a familiar sweet flavour but may have a slightly bitter aftertaste. Stevia is available in powdered, granulated, and liquid forms, with drops being the preferred option as the powdered and granulated versions may be mixed with fillers like maltodextrin or dextrose. Studies suggest that stevia has no effect on blood sugar response and may even lower blood sugar and blood pressure. It is generally recognised as safe by the FDA.

Monk Fruit

Monk fruit, also known as Luo Han Guo, is a natural sweetener extracted from a plant native to Southeast Asia. It has been used in traditional Chinese medicine for thousands of years. Monk fruit is 100 to 250 times sweeter than sugar, contains zero calories, carbs, and doesn't appear to raise blood sugar or insulin levels. It is also a rich source of antioxidants. However, monk fruit can be expensive and, as a relatively new product, there are no long-term studies on its impacts.

Erythritol

Erythritol is a sugar alcohol that has a similar structure to sugar but is only partially digested by the body. It is commonly derived from corn and contains 0.24 calories per gram, compared to 4 calories per gram in table sugar. Erythritol has no impact on blood sugar or insulin levels and is generally considered safe, although it may cause nausea in large doses (50 grams or more). It is also effective in fighting dental plaque and caries. Erythritol tends to crystalise when refrigerated and can leave a cooling taste in the mouth for some people.

Xylitol

Xylitol is another sugar alcohol that is as sweet as regular sugar but with two-thirds of the calories. It has been found to contribute to a reduction in blood sugar and body weight in diabetic rats and may also increase insulin concentration and glucose tolerance. However, xylitol is toxic to animals and should be kept out of their reach. It may also cause digestive issues like gassiness and bloating in humans.

Sucralose

Sucralose is a zero-calorie artificial sweetener that is 400 to 700 times sweeter than sugar. Its impact on blood sugar levels is not well established and may vary depending on previous use of artificial sweeteners. Some studies suggest that it may negatively impact the gut biome. Sucralose may also break down and interact with other ingredients at high temperatures, so it is best to avoid using it for baking or cooking.

Fruits to add

Sugar-free popsicles are a great treat for hot summer days, but they can be expensive and often contain non-keto ingredients. Making your own popsicles at home is a fantastic alternative, as you can add in your favourite fruits and control exactly what goes into them. Here are some keto-friendly fruits that you can add to your popsicles:

• Avocado
• Strawberries
• Watermelon
• Raspberries
• Blackberries
• Blueberries
• Cherries
• Lemon juice and zest
• Lime juice and zest
• Sage
• Mint
• Coconut milk or unsweetened almond milk
• Macadamia nut milk

When making your own popsicles, it's important to use keto-friendly sweeteners such as monk fruit or allulose to keep them sugar-free and low-carb. You can also add some crunch to your popsicles by sprinkling in some crushed nuts, unsweetened coconut flakes, or cacao nibs before freezing.

Dairy-free alternatives

Coconut Milk as a Base

Coconut milk is a fantastic base for creamy, dairy-free popsicles. Its rich and creamy texture makes it a perfect substitute for heavy cream in popsicle recipes. One recipe suggests heating coconut milk with mint leaves to create a refreshing minty flavor. After straining the leaves, simply cool the coconut milk and pour it into popsicle molds. For added sweetness and flavor, you can also make a sugar-free compote by heating lime juice and blueberries. Once your coconut-mint milk is cooled, fill your popsicle molds about three-quarters of the way and place them in the freezer. After they're slightly set, remove them from the freezer and swirl in the fruit compote. Add the popsicle sticks and freeze until solid.

Avocado as a Base

Avocados are a great source of healthy fats and can be used as a base for dairy-free popsicles. Simply blend avocados with your favorite keto-friendly sweetener, such as stevia or erythritol, and pour the mixture into popsicle molds. You can also add cocoa powder for a chocolate avocado popsicle.

Almond Milk as a Base

Almond milk is another dairy-free alternative that can be used in place of heavy cream in popsicle recipes. When using almond milk, be sure to adjust the nutritional information if you are tracking macros, as it will affect the total carb count. You can follow the same recipe as you would with heavy cream, blending almond milk with keto-friendly fruit, lemon juice, and a sweetener of your choice.

Creative Combinations

Get creative with your dairy-free popsicle flavors! Try combining raspberry and lemon, coconut and lime, or vanilla and almond for some delicious and unique treats. These creative combinations will keep your taste buds guessing and make your keto journey more enjoyable.

Tips for Dairy-Free Popsicles

When making dairy-free popsicles, here are a few tips to keep in mind:

• Use high-quality silicone molds for easy removal.
• If using plastic molds, lightly spray them with non-stick cooking spray to prevent sticking.
• Add some crunch to your popsicles by sprinkling in crushed nuts, unsweetened coconut flakes, or cacao nibs before freezing.
• Smaller molds freeze quicker and help with portion control, making them perfect for quick snacks.

Ingredients to avoid

While making sugar-free popsicles, it is important to avoid ingredients that are not keto-friendly. Here are some ingredients to avoid and why:

• Maltodextrin: This is a high-glycemic sweetener that can raise your blood sugar levels and prevent you from reaching ketosis. It is often derived from corn and is best replaced with keto-friendly sweeteners like stevia, monk fruit, or erythritol.
• Aspartame and Acesulfame K: These artificial sweeteners are carb-free, but they may lead to gut health problems when consumed regularly. It is recommended to opt for natural sweeteners instead.
• High-Glycemic Fruit Juices and Concentrates: Fruit juices and concentrates can add significant amounts of natural sugar and carbohydrates to your popsicles. It is best to use whole fruits or extracts to control the amount of sugar and maintain ketosis.
• Food Colourings and Additives: Some food colourings, such as Blue #1, Red #40, and Yellow #6, are potentially harmful to health and should be avoided. These additives are often found in processed foods, and it is recommended to derive most of your diet from minimally processed, whole food sources.
• Dairy: While heavy cream is a popular choice for popsicles, those who are dairy-intolerant or allergic can opt for coconut milk or almond milk. These alternatives will increase the total carb count, so be sure to adjust your calculations accordingly.
• Erythritol-based Sweeteners: While erythritol is a popular keto-friendly sweetener, it tends to crystallize when frozen, creating an unpleasant texture. Instead, opt for sweeteners like monk fruit or allulose, which remain soft and easy to bite straight out of the freezer.

Recipe ideas

Keto Jello Popsicles

This recipe is a delicious and easy treat for summer. It only requires two ingredients and 1.1 carbs per popsicle.

Ingredients:

• 1 (0.3 oz) box of sugar-free Jello gelatin (in the flavor of your choice)
• 1 cup heavy whipping cream, cold

Instructions:

• Pour hot water into a blender and add the Jello mix.
• Blend on the lowest setting for a few seconds until the gelatin is dissolved.
• Pour in the cold heavy cream and blend on the lowest setting until well combined.
• Pour the mixture into popsicle molds, add the sticks, and freeze for at least 6 hours.

Zero Carb Popsicles

This recipe yields about 5 popsicles and has zero carbs.

Ingredients:

• 1 pkg. sugar-free Jello (4 serving size)
• 1 pkg. unsweetened Kool-Aid
• 1/2 cup Splenda sweetener or other no-calorie choice
• 1 1/3 cups cold water

Instructions:

• In a mixing bowl or large glass measuring cup, stir together the dry Jello, Kool-Aid, and Splenda.
• Heat 1/2 cup water to a boil and pour it over the dry mixture.
• Gently stir until the mixture is dissolved and clear.
• Stir in the cold water.
• Pour the mixture into popsicle molds and place them in the freezer for about 2 hours.

Keto Strawberry Cheesecake Popsicles

Ingredients:

• 1/2 cup strawberries, hulled
• 1/4 cup heavy cream
• 1/4 cup full-fat cream cheese
• 1/4 cup powdered sweetener
• 1/2 teaspoon vanilla extract

Instructions:

• Place all the ingredients in a blender and blend until smooth.
• Pour the mixture into popsicle molds and freeze for at least 4 hours.

Low-Carb Peanut Butter Popsicles

Ingredients:

• 1/2 cup heavy cream
• 1/2 cup peanut butter
• 1/4 cup powdered sweetener
• 1/4 cup water

Instructions:

• Place all the ingredients in a blender and blend until smooth.
• Pour the mixture into popsicle molds and freeze for at least 4 hours.

Strawberry Lemonade Popsicles (Dairy-Free)

Ingredients:

• 1/2 cup lemon juice
• 1/4 cup powdered sweetener
• 1/4 cup water
• 1/2 cup strawberries, hulled

Instructions:

• Place all the ingredients in a blender and blend until smooth.
• Pour the mixture into popsicle molds and freeze for at least 4 hours.

Frequently asked questions