Low-Carb Ice Cream: Keto-Friendly Treat Or Misleading Myth?

The short answer is yes, you can eat ice cream on a keto diet, but it has to be low-carb ice cream. Regular ice cream is loaded with sugar and is therefore not suitable for a keto diet. However, there are low-carb versions made with plant fibers and sugar alcohols instead of added sugar, and these can be enjoyed on a keto diet. There are also many recipes for making your own keto-friendly ice cream at home.

What is the keto diet?

The keto diet is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats and a moderate amount of protein. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

When following the keto diet, it is important to base your meals around foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. The goal is to shift your body's metabolism into ketosis, where it uses ketones, which burn fat, for energy instead of carbohydrates.

The keto diet has been shown to aid weight loss and improve health, including lowering the risk for certain diseases like diabetes, cancer, epilepsy, and Alzheimer's. It can also help manage medical conditions like epilepsy and polycystic ovary syndrome. Additionally, it may improve risk factors for heart disease, including lowering "bad" LDL cholesterol.

However, it is important to note that the keto diet also has some potential risks and side effects. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking or mood swings. Therefore, it is recommended to consult a doctor and a registered dietitian before starting the keto diet.

What is ketosis?

Ketosis is a metabolic state in which the body uses fat as its primary energy source instead of glucose. Typically, the body uses blood sugar (glucose) as its key energy source, which is obtained by eating carbohydrates. When the body's intake of carbohydrates is very low, it starts burning fat for energy instead. As the body breaks down fat, it produces a compound called ketones, which become the body and brain's main source of energy.

Ketosis is usually induced by a significant reduction in dietary carbohydrate intake, which lowers insulin levels and prompts the body to burn stored fat for fuel. This metabolic shift can be achieved through a ketogenic ("keto") diet, fasting, or prolonged exercise.

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. It involves reducing carbohydrate intake to 5-10% of total daily calories, increasing fat intake to about 70-80%, and obtaining the remaining 10-20% of calories from protein. The standard keto diet consists of 70-80% fats, 10-20% proteins, and 5-10% carbohydrates.

To enter and maintain ketosis, individuals typically need to stay under 50 grams of carbohydrates per day. This amount can vary depending on factors such as physical activity level and individual metabolism. The transition into ketosis usually takes a few days of very low carbohydrate intake, during which the body adjusts to this new metabolic state.

Ketosis has several potential health benefits, including weight loss, increased energy, and improved blood sugar control. It may also help manage certain chronic illnesses, such as epilepsy, type 2 diabetes, and heart disease. However, the keto diet can also have side effects, such as "keto" breath, constipation, and "keto flu," which includes symptoms like upset stomach, headache, and fatigue.

How to make keto ice cream

Ingredients:

• Heavy Cream
• Sweetener (Erythritol, Monk Fruit, Allulose, or Xylitol)
• Butter
• Vanilla Extract
• Almond Milk
• Cocoa Powder (for chocolate ice cream)
• Salt

Method:

• Make the condensed milk: Melt butter in a large pan over medium heat. Add sweetener and 2 cups of heavy cream. Bring to a boil, then reduce to a simmer. Simmer for 30-45 minutes, stirring occasionally, until the mixture is thick and coats the back of a spoon.
• Add vanilla: Pour the condensed milk into a bowl and let it cool to room temperature. Stir in vanilla extract.
• Add milk and cream: Whisk in almond milk and remaining heavy cream until smooth.
• Chill: Refrigerate the mixture for at least 4 hours or overnight.
• Churn: Transfer the mixture to an ice cream maker and churn according to the manufacturer's instructions or until it reaches the consistency of soft serve.
• Freeze: Enjoy immediately or transfer to a freezer container and freeze for 2-4 hours for firmer ice cream.

Tips:

• For a dairy-free version, substitute full-fat coconut cream for heavy cream.
• To make chocolate ice cream, add 1/4 cup of cocoa powder.
• For a no-churn version, transfer the mixture to a freezer container and freeze, stirring frequently until solid.

What are the best keto ice cream brands?

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. While ice cream is usually off the menu, there are some keto-friendly ice cream brands available. These include Halo Top, Edy's, Enlightened, So Delicious, and Rebel.

Halo Top

Halo Top's Keto Series is a good choice for keeping carbs low. One serving (two-thirds of a cup) of Chocolate Caramel Lava Cake, for example, has 190 calories, 6 g of protein, 6 g of fiber, and 3 g of net carbs. This keto ice cream comes in a variety of flavors, in pints and pops, from Mint Chocolate Cookie to Banana Cream Pie. These options have about 4–10 grams of net carbs per pint, so you can enjoy them and stay in ketosis.

Edy's

Edy's Slow Churned No Sugar Added is another keto-friendly ice cream brand. Edy's replaced sugar in its fan favorites, including Fudge Tracks, Vanilla Bean, Triple Chocolate, and Neapolitan. These options include sorbitol, maltitol syrup, and Splenda (sucralose). A two-thirds-cup serving of Vanilla Bean contains 130 calories and 14 g of net carbs.

Enlightened

Enlightened offers keto ice cream options, as well as low-calorie, non-keto options. The keto options contain 2–3 g net carbs for most flavors. The low-calorie options contain 7–12 g net carbs and 120–140 calories per two-thirds-cup serving. Enlightened uses allulose, along with sugar alcohol and monk fruit extract, to replace sugar.

So Delicious

So Delicious makes dairy-free ice cream from full-fat coconut milk. The No Sugar Added varieties have negligible amounts of sugar. These keto ice cream options are sweetened with a combination of the sugar alcohol erythritol and monk fruit extract. A serving (two-thirds of a cup) has 130–160 calories, 9–10 g of net carbs, and 2 g of protein.

Rebel

Rebel is an ice cream brand designed for people on the keto diet. Pints are made with cream, other high-fat ingredients, erythritol, and monk fruit. The main ingredient is cream, so a pint of Rebel is higher in fat and calories than the other brands. This option has negligible amounts of sugar, with just 4–8 g of net carbs per pint. Rebel also has less than 3 g of net carbs per two-thirds-cup serving.

Other keto ice cream brands that have been recommended by keto dieters include Nick's, Simple Truth (Kroger brand), and Killer Creamery.

What are the best keto ice cream recipes?

Overview

Keto ice cream is a dessert option for those on a ketogenic diet, which involves eating high-fat, moderate-protein, and low-carbohydrate foods. While traditional ice cream is typically high in carbohydrates and sugar, keto ice cream uses alternative sweeteners and ingredients to create a low-carb, sugar-free treat. Here are some of the best keto ice cream recipes to try:

Basic Keto Vanilla Ice Cream

This recipe by Wholesome Yum is a great starting point for those new to making keto ice cream. It uses a combination of butter, heavy cream, powdered monk fruit allulose blend (or a similar sweetener), vanilla extract, and almond milk to create a smooth and creamy ice cream with only 3.3g net carbs per serving. The key to this recipe is using a sugar-free sweetened condensed milk, which can be made by simmering butter, powdered sweetener, and heavy cream until thickened. This condensed milk is then combined with additional cream and almond milk, chilled, and churned in an ice cream maker.

Keto Condensed Milk Ice Cream

This recipe by All Day I Dream About Food is unique in that it uses a combination of allulose and erythritol in the condensed milk base, which helps keep the ice cream soft and scoopable. The addition of xanthan gum and a small amount of vodka also helps reduce iciness. This recipe has 2.4g net carbs per serving and can be easily customized with different flavour extracts.

Three-Ingredient Keto Ice Cream

For a simpler option, this recipe by The Big Man's World uses just heavy cream, powdered allulose, and xanthan gum. It can be made without an ice cream maker by mixing the ingredients with an immersion blender and freezing the mixture, stirring occasionally, until it reaches the desired consistency. This basic recipe can be customized with various flavour extracts and mix-ins, such as cocoa powder, crushed keto cookies, or fresh strawberries.

No-Churn Keto Ice Cream

This recipe by Allrecipes is another no-churn option that uses heavy whipping cream, powdered zero-calorie sweetener, vanilla extract, and xanthan gum. The addition of a small amount of vodka helps keep the ice cream scoopable, and the mixture is frozen and stirred at intervals to create a smooth and creamy texture. This basic recipe can be customized with different flavour extracts and mix-ins.

Store-Bought Keto Ice Cream

For those who don't want to make their own ice cream, there are several store-bought keto-friendly options available. Some popular brands include Halo Top, Rebel, Enlightened, So Delicious, and Edy's. These ice creams use sugar substitutes and are typically lower in carbohydrates and higher in fat to fit within the keto diet guidelines. However, it's important to read the labels and choose options that fit your specific dietary needs and preferences.

Frequently asked questions