Jeffrey Salazar
The ketogenic diet is a low-carbohydrate, high-fat diet that aims to shift the body's metabolism into ketosis, a state where the body burns fat for energy instead of carbohydrates. While traditional ice cream is typically high in carbohydrates and sugar, making it unsuitable for the keto diet, there are keto-friendly ice cream options available that use low-carb sweeteners and sugar substitutes. These include store-bought brands like Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel, as well as homemade recipes that use heavy cream, sweeteners, and xanthan gum. These keto ice creams allow individuals on the keto diet to satisfy their sweet tooth without compromising their ketosis state.
| Characteristics | Values |
|---|---|
| Can people on a keto diet eat ice cream? | Yes, but it should be keto-friendly ice cream. |
| Commercially available keto-friendly ice cream brands | Halo Top, Edy's, Arctic Zero, So Delicious, Rebel, Enlightened, Nick's, Keto Incognito, Carbsmart |
| Ingredients to avoid | Sugar, high-carbohydrates |
| Ingredients to use | Sugar substitutes, chicory root, guar gum, acacia gum, monk fruit, stevia, erythritol, xylitol, allulose, MCT oil, unflavored gelatin, coconut milk, cocoa powder, keto chocolate chip pieces, nut butter, peppermint extract, blended berries |
| Homemade keto ice cream recipes | Available for vanilla, chocolate, strawberry, cookies and cream, cookie dough, mint chocolate chip, brownie batter, butter pecan, banana |
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What You'll Learn
Keto ice cream brands
While ice cream is not typically a keto-friendly food, there are several keto ice cream brands on the market. These products use sugar substitutes like monk fruit, stevia, and erythritol to reduce carbohydrates and support ketosis. Here are some of the top keto ice cream brands:
Rebel
Rebel is a popular keto ice cream brand known for its creamy texture and variety of flavours. It is designed specifically for people on the keto diet and offers options like Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, and Cherry Chip. Rebel ice cream is higher in fat and calories compared to other keto-friendly brands due to its use of high-fat ingredients. Many reviewers praise its taste and texture, claiming it is indistinguishable from traditional ice cream.
Enlightened
Enlightened is another well-liked keto ice cream brand that offers a wide range of fun and interesting flavours. While some flavours may be a bit chalky, the ice cream is mostly creamy and well-liked by kids. Enlightened products can be purchased online or at stores like Walmart and Sprouts.
Halo Top
Halo Top is a keto-friendly ice cream brand that offers a variety of flavours, including Sea Salt Caramel, Birthday Cake, and Caramel Butter Pecan. While some people enjoy Halo Top, others find the texture gritty or similar to shaved ice. Their ice cream bars and salted caramel flavour seem to be crowd favourites.
Arctic Zero
Arctic Zero provides keto-friendly ice cream options in flavours like Strawberry Shortcake, Vanilla Latte, Pistachio, and Cake Batter. Each serving contains 11 grams of carbohydrates and 3 grams of fibre. They use allulose and monk fruit extract as sugar substitutes, providing a reduced-calorie alternative to sugar.
So Delicious
So Delicious offers dairy-free keto ice cream made from full-fat coconut milk. Their No Sugar Added varieties have negligible amounts of sugar, and they use a combination of sugar alcohols and monk fruit extract as sweeteners.
Other Brands
In addition to the above, there are several other keto ice cream brands available, such as Edy's, Simple Truth (Kroger brand), Aldi's keto ice cream, and Keto Pint. These brands offer various flavours and can be found at local grocery stores or online.
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Making keto ice cream
While ice cream is traditionally high in sugar and carbohydrates, there are keto-friendly ice cream options available in the market. However, if you prefer to make your own, there are simple recipes for making keto ice cream at home.
Ingredients
The basic ingredients for keto ice cream are heavy cream, a sweetener, and xanthan gum. However, some recipes suggest substituting heavy cream with full-fat coconut cream. For sweeteners, allulose is highly recommended as it does not crystallize when frozen, unlike other keto-friendly sweeteners. You can also use erythritol, but be mindful of the amount as too much can make the ice cream less scoopable. Other keto-friendly sweeteners include monk fruit, stevia, chicory root, guar and acacia gum, and sugar alcohols like xylitol.
Flavors
The basic recipe is for vanilla ice cream, but you can easily customize it by adding different flavors. For chocolate ice cream, add unsweetened cocoa powder. For cookies and cream, replace the vanilla extract with almond extract and add crushed keto Oreos. For cookie dough, add crumbled keto cookie dough. For strawberry, add sliced strawberries and strawberry extract. For mint chocolate chip, use peppermint extract and sugar-free chocolate chips.
Equipment
You can make keto ice cream with just a hand mixer and a jar to freeze the mixture. If you want to add an extra step, you can use an ice cream maker. Simply churn the mixture as you would with traditional ice cream.
Process
Add all your ingredients to a deep and wide jar and mix with an immersion or stick mixer until it thickens and soft peaks form. Cover the jar and place it in the freezer for at least 4 hours, stirring every 40 minutes to prevent iciness. If you want smoother ice cream, add a tablespoon of vodka.
Storage
If the ice cream becomes too icy, you can microwave it for 15 seconds or let it sit for 15 minutes. If you have leftovers, place them in a new container and store them in the freezer for up to a month.
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Flavours and recipes
While ice cream is not usually considered a low-carb food, there are several keto-friendly ice cream brands and recipes available. These ice creams typically use sugar substitutes and low-carb sweeteners to reduce carbohydrates and help individuals stay in ketosis.
Some popular keto-friendly ice cream brands include Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel. Rebel, for example, offers a variety of flavours, including Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, and Cherry Chip. These flavours are made with low-carb sweeteners like erythritol and monk fruit, as well as high-fat ingredients, making them higher in fat and calories compared to other keto-friendly brands.
For those who prefer to make their own ice cream, there are also numerous keto-friendly recipes available. One simple recipe requires only three ingredients: full-fat coconut cream, keto-friendly sweetener, and vanilla extract. This basic vanilla ice cream can then be customised with various flavours. Here are some flavour options to consider:
- Chocolate: Add unsweetened cocoa powder to the mixture.
- Cookies and Cream: Replace vanilla extract with almond extract and add crushed keto Oreos.
- Cookie Dough: Mix in crumbled keto cookie dough.
- Strawberry: Add sliced strawberries and strawberry extract (optional).
- Mint Chocolate Chip: Use peppermint extract instead of vanilla extract and mix in sugar-free chocolate chips.
- Butter Pecan: Add butter extract and chopped pecans.
- Brownie Batter: Include unsweetened cocoa powder and chopped keto brownies.
When making keto ice cream, some recipes also suggest adding a small amount of vodka to prevent the ice cream from becoming too icy and hard. Additionally, using an ice cream maker or churner can improve the texture and consistency of the final product.
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$9.49
Sugar alternatives
One popular sugar alternative is monk fruit, a small round fruit native to China that is 100–250 times sweeter than table sugar and contains no calories. Monk fruit is used by brands such as Rebel, So Delicious, and Arctic Zero, as well as in homemade keto ice cream recipes. Another sugar substitute used in keto ice cream is stevia, a plant-based sweetener that is 200–400 times sweeter than table sugar. Sugar alcohols like erythritol and xylitol are also commonly used in keto ice cream, although they can cause digestive issues for some people. These sugar alcohols are often combined with monk fruit to create a sweet flavour without the calories.
Allulose is another sugar alternative used in keto ice cream, such as in Arctic Zero's products. Allulose is metabolised differently by the body compared to other sugars, providing only 0.4 calories per gram compared to 4 calories per gram from sugar. This means that it does not count towards the total sugars and added sugars on nutrition labels. However, it is important to note that some sugar substitutes, such as erythritol, have a higher freezing point than sugar, which can result in a rock-hard ice cream texture.
When choosing a keto-friendly ice cream, it is important to read the ingredients label and nutrition facts carefully, as terms like "low-carb" and "keto-friendly" are not regulated and may be misleading. Look for ice creams sweetened only with monk fruit, stevia, or Swerve, and avoid those with extra fillers, artificial sweeteners, preservatives, or dyes. Additionally, be cautious of sugar alcohols like xylitol and chicory root, as they can cause digestive issues for some individuals.
There are also homemade keto ice cream recipes that allow for customisation of flavours and ingredients. These recipes typically use sugar substitutes like monk fruit, erythritol, or stevia, and may include additional ingredients like cocoa powder, crushed keto cookies, or fruit. By making keto ice cream at home, individuals can control the ingredients and flavours while still enjoying a sweet, frozen treat.
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Health benefits
While ice cream is traditionally high in sugar and carbohydrates, there are plenty of keto-friendly ice creams available in the market. These keto ice creams are made with sugar substitutes, are low in calories and sugar, and help you stay in ketosis.
Weight Loss: The keto diet is known for its ability to promote weight loss. By reducing carbohydrate intake and increasing fat consumption, the body shifts into a state of ketosis, where it burns fat for energy. This metabolic change can lead to significant weight loss, which can be beneficial for those looking to shed some pounds.
Improved Heart Health: The keto diet has been shown to improve major risk factors for heart disease. By reducing carbohydrate intake and increasing healthy fat consumption, the keto diet can help lower blood pressure, improve cholesterol levels, and reduce triglycerides, thereby reducing the risk of heart-related issues.
Blood Sugar Regulation: Keto-friendly ice creams often use sugar substitutes like chicory root, which is high in fiber. Fiber slows down the digestion and absorption of carbohydrates, helping to regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or prediabetes, as it can help manage and stabilize blood glucose levels.
Nutritious Options: Some keto ice cream brands offer nutritious options that are not only delicious but also packed with essential nutrients. For example, Arctic Zero's keto-friendly ice cream contains plant fibers and faba bean protein, which is not only allergy-friendly but also environmentally friendly. Additionally, some keto ice creams are a good source of healthy fats, contributing to your daily fat goals while on the keto diet.
Customizable Options: Making keto ice cream at home allows for customizable flavor options and ingredient choices. You can create a wide variety of flavors, from chocolate and strawberry to cookie dough and mint chocolate chip, all while controlling the ingredients used. This is especially useful for those with specific dietary restrictions or allergies, as they can tailor the ice cream to their needs.
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Frequently asked questions
Yes, people on a keto diet can eat ice cream. However, typical ice cream is loaded with sugars and carbohydrates that could hurt ketosis. There are keto-friendly ice cream options available in the market, such as Rebel, Halo Top, Edy's, Arctic Zero, So Delicious, Enlightened, Nick's, and Keto Incognito. These ice cream brands use sugar substitutes to reduce the carbohydrates in their products.
Some of the best keto ice cream brands include Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel. Rebel is a brand specifically designed for people on the keto diet. It uses low-carb sweeteners like erythritol and monk fruit. So Delicious makes dairy-free ice cream from full-fat coconut milk. Arctic Zero uses allulose and monk fruit extract to replace sugar.
There are many keto-friendly ice cream flavors available in the market. Some examples include Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, Cherry Chip, Sea Salt Caramel, Birthday Cake, Fudge Tracks, Vanilla, and Mint Chip.
You can make keto ice cream at home with just 3-4 ingredients. The basic ingredients include coconut milk, a sweetener of your choice (such as xylitol or erythritol), pure vanilla extract, and a pinch of salt. To make chocolate ice cream, add unsweetened cocoa powder. You can also experiment with different extracts and add-ins to create new flavors. For example, add diced strawberries for strawberry ice cream, pecans and butter extract for butter pecan, or pure peppermint extract and chopped dark chocolate for mint chocolate chip.
