Leena Watts
The ketogenic diet is a restrictive diet that aims to shift the body's metabolism into ketosis, a state where the body burns fat for energy instead of carbohydrates. This is achieved by reducing carbohydrate and sugar intake and increasing healthy fats and protein intake. As ice cream is typically high in sugar and carbohydrates, it is not considered keto-friendly. However, there are now several keto-friendly ice cream options available on the market, and it is possible to make keto-friendly ice cream at home. These ice creams use alternative sweeteners and ingredients to reduce carbohydrates and sugar content while maintaining a creamy texture and taste.
| Characteristics | Values |
|---|---|
| Can you eat ice cream on keto? | Yes, but it must be keto-friendly ice cream |
| Keto-friendly ice cream brands | Halo Top, Edy's, Arctic Zero, So Delicious, Rebel, Enlightened |
| Sweeteners used in keto-friendly ice cream | Erythritol, Monk Fruit, Allulose, Xylitol, Stevia, Sugar Alcohols, Chicory Root, Guar Gum, Acacia Gum |
| Carbohydrates in keto-friendly ice cream | 5-10 grams net carbs per pint |
| Calories in keto-friendly ice cream | Not low-calorie |
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What You'll Learn
Keto-friendly ice cream brands
While ice cream is typically not keto-friendly, there are several keto-friendly ice cream brands available. These brands use sugar substitutes and low-carb sweeteners to reduce the carbohydrates in their products, allowing consumers to stay in ketosis. Here are some of the best keto-friendly ice cream brands:
Rebel
Rebel is an ice cream brand specifically designed for individuals on the keto diet. Their products are made with cream and other high-fat ingredients, making them higher in fat and calories compared to other keto-friendly options. Rebel ice cream comes in a variety of flavours, including Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, Cherry Chip, and Mint Chip. The brand uses low-carb sweeteners such as erythritol and monk fruit.
So Delicious
So Delicious offers dairy-free ice cream made from full-fat coconut milk. Their "No Sugar Added" varieties have negligible amounts of sugar. The brand uses a combination of sugar alcohol erythritol and monk fruit extract as sweeteners. So Delicious provides a range of flavours, including Mint Chip.
Arctic Zero
Arctic Zero is another keto-friendly ice cream brand that uses allulose and monk fruit extract as sweeteners. Their ice cream contains 11 grams of carbohydrates and 3 grams of fibre per serving. Flavours include Strawberry Shortcake, Vanilla Latte, Pistachio, and Cake Batter.
Halo Top
Halo Top offers keto-friendly ice cream in a variety of flavours, such as Sea Salt Caramel and Birthday Cake. They provide both pints and pops options. While some people enjoy the taste, others find the texture gritty.
Edy's
Edy's, also known as Dreyer's in some regions, offers a "No Sugar Added" line where they have replaced sugar in their fan-favourite flavours, including Fudge Tracks and Vanilla.
Enlightened
Enlightened is a keto-friendly ice cream brand that has received positive reviews for its creamy texture and absence of a weird aftertaste. They offer a variety of flavours, including Red Velvet. Their website provides sales on 8-pint packs and free shipping on orders over $50.
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Sugar substitutes
Erythritol
Erythritol is a sugar alcohol found naturally in fruits such as watermelon and grapes. It has about half the calories of table sugar and is often used as a sweetener in keto-friendly ice cream. It can be granulated or used in liquid form as a syrup.
Monk Fruit
Monk fruit is a small, round fruit native to China and is one of the sweetest fruits in the world. It is 100–250 times sweeter than table sugar and contains no calories, making it an ideal sweetener for keto ice cream. Monk fruit extract is often used to sweeten keto ice cream and other low-carb desserts.
Allulose
Allulose is a low-calorie sugar substitute that is not metabolized by the body, so it does not impact blood sugar levels. It provides only 0.4 calories per gram compared to sugar's 4 calories per gram. Allulose is used in some keto ice cream brands as a sweetener and can be found in flavours like Butter Pecan and Coffee Chocolate Chunk.
Stevia
Stevia is a natural sweetener derived from plant leaves and is 200–400 times sweeter than table sugar. It is a non-nutritive sweetener, which means it contains few to no calories. Stevia is sometimes used in keto ice cream, providing a sweet taste without the carbohydrates.
Chicory Root
Chicory root is made from the root of the chicory plant and is high in fibre. Fibre helps slow the digestion and absorption of carbohydrates, which can aid in regulating blood sugar levels. Chicory root extract is used in some keto ice cream brands, such as So Delicious, as a sugar replacement.
Sugar Alcohols
Sugar alcohols, such as xylitol and maltitol, are often used in keto-friendly ice cream to achieve sweetness while keeping carbohydrate and sugar levels low. However, some people may need to avoid sugar alcohols due to sensitivity or other health concerns.
These sugar substitutes allow people following a ketogenic diet to enjoy ice cream without compromising their nutritional goals. It's important to note that while these substitutes provide sweetness, keto ice cream may have a different taste and texture compared to traditional ice cream due to the absence of sugar.
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Natural sweeteners
The ketogenic diet is a restrictive diet that aims to shift the body's metabolism into ketosis, a state where the body burns fat for energy instead of glycogen. This is achieved by reducing carbohydrate intake and increasing the consumption of healthy fats and proteins. As a result, many people on the keto diet avoid ice cream due to its high sugar and carbohydrate content.
However, there are keto-friendly ice cream options available, and it is possible to make your own keto-friendly ice cream at home. The key to making ice cream suitable for the keto diet is to replace the sugar with alternative sweeteners that have little to no carbohydrates. Here are some natural sweeteners that can be used to make keto-friendly ice cream:
Erythritol
Erythritol is a sugar alcohol found naturally in fruits such as watermelon and grapes. It has about half the calories of table sugar and does not have the same effect on insulin or blood sugar levels. It is a popular choice for keto-friendly ice cream, but some people may want to avoid it due to its potential impact on blood pressure.
Monk Fruit
Monk fruit is a small round fruit native to China and southern Asia that is 100–250 times sweeter than table sugar and has no calories. It is often used as a low-carb sweetener in keto-friendly ice cream and is preferred by some people due to its intense sweetness and lack of calories.
Allulose
Allulose is a form of sugar that has 90% fewer calories than table sugar. It is metabolized differently by the body and provides only 0.4 calories per gram compared to sugar's 4 calories per gram. It does not count toward the total sugars and added sugars on nutrition labels, making it a popular choice for keto-friendly ice cream.
Stevia
Stevia is a natural sweetener derived from plant leaves and is 200–400 times sweeter than table sugar. It is often used as a sugar substitute in keto-friendly foods and beverages due to its intense sweetness and lack of calories.
Xylitol
Xylitol is another natural sugar alternative that has 40% fewer calories than sugar. It is absorbed more slowly by the body, which helps to regulate blood sugar levels. It is sometimes used as a sweetener in keto-friendly ice cream and other desserts.
By using these natural sweeteners instead of sugar, people on the keto diet can enjoy ice cream without compromising their ketosis. These sweeteners allow for the creation of delicious, creamy, and keto-friendly ice cream that satisfies cravings without the high carbohydrate content of traditional ice cream.
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Homemade keto ice cream
Ice cream is usually full of sugar and carbohydrates, which are a no-go for those on the keto diet. However, it is possible to create a keto-friendly ice cream to curb your cravings.
Firstly, in a deep and wide jar, add all your ingredients and mix. Using an immersion or stick mixer, beat everything together until it thickens and soft peaks form. Cover the jar and place it in the freezer for at least 4 hours, stirring every 30 to 40 minutes to ensure it doesn't become too icy. If you want smoother ice cream, add 1 tablespoon of vodka. You won’t be able to taste it, but it will make the ice cream easier to scoop.
The base flavour of this recipe is vanilla, but you can change it up in a variety of ways. For example, you could make chocolate by adding 3 tablespoons of unsweetened cocoa powder to the mixture, or strawberry by adding 1/2 cup of sliced strawberries and, if desired, strawberry extract.
This recipe is a great way to enjoy ice cream while following a keto diet. It's rich, creamy, and melts in your mouth, with a plethora of flavour options to choose from!
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Ice cream alternatives
While ice cream is typically not keto-friendly due to its high sugar and carbohydrate content, there are several keto-friendly alternatives available. These include store-bought options as well as homemade recipes.
Store-bought Keto Ice Creams
Some popular brands that offer keto-friendly ice cream include:
- Halo Top
- Edy's
- Arctic Zero
- So Delicious
- Rebel
- Enlightened
These brands use sugar substitutes and low-carb sweeteners such as erythritol, monk fruit, stevia, and allulose to reduce the carbohydrate content and make their products keto-friendly.
When choosing a store-bought keto ice cream, it is important to read the nutrition label carefully. Avoid products with extra fillers, artificial sweeteners, preservatives, or dyes. Opt for ice creams sweetened with monk fruit, stevia, or Swerve, and choose brands with no sugar alcohols.
Homemade Keto Ice Cream Recipes
If you prefer to make your own keto ice cream, there are many recipes available that use simple ingredients and require no special equipment. Here are some tips for making your own keto-friendly ice cream:
- Use heavy cream or full-fat coconut cream as a base.
- Sweeten with keto-friendly sweeteners such as monk fruit, stevia, erythritol, or xylitol.
- Thicken with xanthan gum or soluble fiber sources like guar gum or acacia gum.
- Add flavorings such as unsweetened cocoa powder, almond extract, or peppermint extract.
- Include high-fat mix-ins like peanut butter cups, chocolate chips, or crushed keto cookies.
- Churn the mixture using an ice cream maker or a hand mixer, and freeze until ready to serve.
Other Keto-Friendly Desserts
In addition to keto ice cream, there are also other keto-friendly desserts you can enjoy, such as keto peanut butter cookies, keto cheesecake, and keto muffins. These desserts use alternative ingredients to create sweet treats that fit within the keto diet.
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Frequently asked questions
Yes, you can eat ice cream on a keto diet. However, typical ice cream is high in sugars and carbohydrates, which can hurt your fat-burning ketosis.
You can make ice cream keto-friendly by using sugar substitutes such as erythritol, monk fruit, chicory root, stevia, allulose, and sugar alcohols.
Some keto-friendly ice cream brands include Halo Top, Edy's, Arctic Zero, So Delicious, Rebel, and Enlightened.
Yes, you can make keto ice cream at home with just a few ingredients, such as coconut milk, a sweetener of your choice, pure vanilla extract, and a pinch of salt.
While keto ice cream is low in carbohydrates, it is not low in calories. In fact, it often has more fat per serving than regular ice cream due to the addition of oil or other fat sources. Additionally, some people may have issues with the sugar alcohols used in keto ice cream.
