Jeffrey Salazar
While oranges are not keto-friendly due to their high carb content, those on a keto diet can still enjoy orange-flavoured treats by using alternatives such as orange extract, orange zest, and sugar-free orange jello. Sugar-free orange sherbet, for example, is a popular dessert option for those on the keto diet as it provides the same citrusy, summery taste without the sugar crash. This is achieved by using keto-friendly substitutes and sweeteners such as stevia, monk fruit, erythritol, and powdered monk fruit allulose blend.
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What You'll Learn
Sugar-free orange sherbet recipes
Sugar-free orange sherbet is a great way to satisfy your sweet tooth while sticking to a keto diet. Here are some recipes to help you enjoy a delicious and healthy treat.
Ingredients and substitutes
- Unsweetened almond milk or unsweetened macadamia nut milk: Keeps the sherbet from getting too creamy. You can also use any keto milk of your choice, but it may alter the flavour and carb count.
- Heavy cream or canned full-fat coconut milk: Adds a creamy texture to the sherbet.
- Sweetener: A powdered monk fruit allulose blend is recommended for the best sweetness and texture. However, you can also use powdered allulose, Lakanto, xylitol, stevia, or other keto-friendly sweeteners. Keep in mind that most sweeteners will result in a slightly icier consistency.
- Orange extract and orange zest: For a natural orange flavour and taste.
- Lemon juice: Adds a citrusy flavour.
- Sea salt: Balances the sweetness.
- Natural orange food colouring: Creates an appealing orange hue. You can also use artificial colouring, but use a smaller amount.
Method
- Combine all the ingredients in a bowl and whisk until well blended and the sweetener dissolves.
- Transfer the mixture to an ice cream maker and churn according to the manufacturer's instructions, or until it reaches the texture of soft serve.
- Freeze the sherbet in a freezer-safe container until solid.
- Enjoy your sugar-free, keto-friendly treat!
Variations
You can also experiment with different flavours by substituting the orange ingredients with other fruits. For example, for a Sugar-Free Raspberry Sherbet, replace the orange ingredients with 4 cups of mashed and strained raspberries.
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Sugar alternatives for keto diets
Sugar is off-limits on a ketogenic diet, but there are sugar substitutes that can be used to satisfy your sweet tooth. These sugar alternatives can turn a high-glycemic-index dessert into something keto-friendly.
The goal of the keto diet is to remain in ketosis, so it is important to stay as close as possible to zero on the glycemic index (GI) for sweeteners. The GI measures how much a food raises blood glucose levels, with zero representing no increase in blood sugar and insulin levels, and 100 representing the same degree of increase as table sugar.
- Monk Fruit: Monk fruit extract contains zero calories and is perfectly compatible with the keto diet as it does not significantly impact blood sugar levels. It is 100–250 times sweeter than regular sugar, so you only need to use a little to achieve a sweet taste. Monk fruit has been used for centuries in traditional Chinese medicine. It can be used anywhere you would use sugar.
- Allulose: Allulose is a keto-friendly sweetener that can be used as a 1:1 swap for sugar. It browns faster than sugar, so it is recommended to lower the oven temperature by 25º when baking with it.
- Stevia: Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It contains little to no calories or carbs and is a zero on the glycemic index. It is typically 200-300 times sweeter than table sugar, so only a small amount is needed to achieve a sweet taste. It is available in both liquid and powdered forms and can be used to sweeten drinks, desserts, and other foods.
- Erythritol: Erythritol is a keto-friendly sweetener that can be used as a substitute for sugar.
- Yacon Syrup: Yacon syrup is a sweetener rich in fructooligosaccharides, a type of fiber that the body cannot digest. Human and animal studies suggest that it may help lower blood sugar and insulin levels.
- Sucralose: Sucralose is an artificial sweetener that is not metabolized, meaning it passes through the body undigested and does not provide calories or carbs.
It is important to note that while these sweeteners are keto-friendly, they should be consumed in moderation as part of a balanced keto diet. Excess consumption of any sweetener can potentially interrupt ketosis. Additionally, it is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, including keto, to ensure it is safe and appropriate for your individual needs.
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Carb count in orange sherbet
While it is possible to make keto-friendly orange sherbet, the average orange sherbet contains 22.5 grams of carbohydrates per 1/2 cup serving. This is far too many carbs for a single serving to be considered keto-friendly.
There are, however, several recipes for sugar-free orange sherbet that are suitable for a keto diet. These recipes typically use sugar substitutes, such as monk fruit allulose blends, xylitol, allulose, or stevia, to achieve a similar sweetness and texture to regular orange sherbet without the high carb count.
One such recipe claims to have only 1.4 grams of net carbs per 1/2 cup serving, a fraction of the carb count in regular orange sherbet. This recipe uses macadamia nut milk, coconut milk, orange juice, and a powdered monk fruit allulose blend to create a creamy, citrusy dessert.
Another important consideration when making keto-friendly orange sherbet is the use of thickeners. While thickeners like guar gum, locust bean gum, and xanthan gum are commonly used in sugar-free ice cream recipes, they are not necessary for sherbet and can impact the carb count.
Overall, while regular orange sherbet is too high in carbs for a keto diet, there are sugar-free and keto-friendly alternatives that can be made at home with a significantly reduced carb count.
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Keto-friendly desserts
There are plenty of keto-friendly dessert options to satisfy your sweet tooth. For those with a sweet craving, there are sugar-free options such as sugar-free orange sherbet, which has a creamy texture and citrusy taste, without the sugar crash. There are also sugar-free chocolate chip cookies, sugar-free strawberry pie, and sugar-free peanut butter cups.
If you are happy to include some natural sugars, there are plenty of options. Fresh berries with sugar-free whipped cream are a great option, and there are only about 6 net carbs in 100g of strawberries. You could also try coconut and seed clusters, or some candy-like treats such as Swedish Fish, Sour Patch Kids, and peach rings.
For a more indulgent dessert, there are plenty of recipes to try. Avocado is a surprisingly good base for desserts, and you can make a keto-friendly chocolate mousse or Vietnamese Sinh Tố Bơ. You could also try a keto chocolate mug cake, keto brownies, or keto chocolate chip cookies. For a more classic dessert, there is a keto-friendly New York-style cheesecake, or a pumpkin pie.
For a quick and easy dessert, there are some simple options. A keto cocoa mug cake can be made in the microwave, and there are also peanut butter cup fat bombs, which are a great on-the-go snack. If you're craving something cold, try a keto frosty, or make your hot chocolate keto-friendly by using heavy cream instead of milk.
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Oranges and orange juice on keto diets
The Ketogenic Diet is a low-carbohydrate method of eating. While oranges and orange juice are rich in vitamins and calcium, they are also high in natural sugars and carbohydrates, which can knock you out of ketosis. As such, orange juice is not recommended for those on a keto diet.
However, there are alternatives to orange juice that can be consumed on a keto diet. For example, you can add orange zest to lemonade with stevia, or make dried peel tea with added cinnamon and lemon. You can also make keto orange soda by adding a few drops of orange peel oil and lemon to carbonated mineral water, with stevia or erythritol for sweetness.
There are also recipes for keto orange juice, which involve blending carrots, water, and orange zest, straining the mixture, and adding orange extract, orange juice, lemon juice, and stevia.
In addition, sugar-free orange sherbet is keto-friendly, with only 1.4 grams of net carbs per 1/2 cup serving. This can be made at home using monk fruit allulose blend, orange extract, orange zest, lemon juice, sea salt, and natural orange food colouring.
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Frequently asked questions
While traditional orange sherbet is not keto-friendly due to its high carb content, you can find or make sugar-free and low-carb versions that are suitable for a keto diet.
Monk fruit, erythritol, and stevia are keto-friendly sweeteners that can be used in place of sugar. Monk fruit, in particular, is recommended for its taste and texture.
You can make keto-friendly orange sherbet using ingredients like heavy cream, full-fat coconut milk, orange extract, orange zest, lemon juice, sea salt, and natural orange food coloring.
Regular orange sherbet typically contains around 22.5 grams of carbs per 1/2 cup serving. Keto-friendly orange sherbet, on the other hand, can have as little as 1.4 grams of net carbs per 1/2 cup serving.
Whole oranges are not typically considered keto-friendly due to their high carb content. However, they can be included sparingly in a low-carb diet approach. Orange zest is also an option as it is rich in healthy essential oils.
