Keto And Ice Cream: What's Allowed On Your Diet?

The ketogenic diet is high in fat, moderate in protein, and low in carbohydrates. While ice cream is usually not keto-friendly, there are some keto-friendly ice cream brands and recipes. These tend to be made with sugar substitutes, such as sugar alcohols, stevia, and monk fruit.

Keto ice cream can be made at home

Ingredients

• Butter
• Heavy cream
• Powdered Monk Fruit Allulose Blend
• Vanilla extract
• Unsweetened almond milk or coconut milk

Method

First, make the condensed milk. Melt the butter in a large pan over medium heat. Add the powdered 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.

Next, pour the condensed milk into a large bowl and allow it to cool to room temperature. Stir in the vanilla extract.

Then, whisk in the almond milk and remaining heavy cream until smooth.

Chill the mixture in the fridge for at least 4 hours or overnight.

Finally, transfer the mixture to an ice cream maker and churn according to the manufacturer's instructions. Enjoy immediately, or transfer to a freezer container and freeze for 2-4 hours for a firmer texture.

Variations

To make chocolate ice cream, whisk in 1/4 cup of cocoa powder. For strawberry ice cream, use strawberry almond milk in place of regular almond milk. Other flavour variations include hazelnut, mint chip, and butter pecan.

There are keto-friendly ice cream brands

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. Ice cream is usually not keto-friendly, but there are some keto-friendly ice cream brands, including:

• Halo Top
• Edy's
• Enlightened
• So Delicious
• Rebel

These manufacturers often use sugar substitutes such as sugar alcohols (e.g. xylitol and erythritol), stevia, and monk fruit. They also add ingredients like chicory root, guar gum, and acacia gum to create a creamy texture and mouthfeel.

• Halo Top's Keto Series: This brand offers a range of flavours with about 4-10 grams of net carbs per pint, allowing you to stay in ketosis. Their Chocolate Caramel Lava Cake flavour has 190 calories, 6 g of protein, 6 g of fibre, and 3 g of net carbs per serving (two-thirds of a cup).
• Edy's Slow Churned No Sugar Added: Edy's has replaced sugar in fan-favourite flavours, including Fudge Tracks, Vanilla Bean, Triple Chocolate, and Neapolitan. Their Vanilla Bean flavour contains 130 calories and 14 g of net carbs per two-thirds-cup serving.
• Enlightened: This brand offers keto ice cream options and low-calorie, non-keto options. The keto options typically contain 2-3 g net carbs per flavour, while the low-calorie options contain 7-12 g net carbs and 120-140 calories per two-thirds-cup serving. Enlightened uses allulose, a sugar substitute recognised by the Food and Drug Administration (FDA), along with sugar alcohol and monk fruit extract, to replace sugar.
• So Delicious No Sugar Added (Dairy-Free): So Delicious makes dairy-free ice cream from full-fat coconut milk. Their No Sugar Added varieties have negligible amounts of sugar and are sweetened with erythritol and monk fruit extract. A serving (two-thirds of a cup) typically has 130-160 calories, 9-10 g of net carbs, and 2 g of protein.
• Rebel: Rebel is an ice cream brand specifically designed for people on the keto diet. Their pints are made with cream, other high-fat ingredients, erythritol, and monk fruit. Rebel ice cream has negligible amounts of sugar, with just 4-8 g of net carbs per pint. A two-thirds-cup serving contains less than 3 g of net carbs.

Other Brands

There are also a few other keto-friendly ice cream brands worth mentioning:

• Kroger's Keto Ice Cream: This brand received an overall grade of B- in a review by All Day I Dream About Food. It has great flavour and pretty clean ingredients but is not very scoopable straight out of the freezer.
• Nick's Ice Cream: This brand was recommended by a commenter on Hip2Keto, who stated that it is a "game changer". However, it is important to read the labels as some of their products are not keto-friendly.
• Aldi's Sundae Shoppe Keto Ice Cream: Available in three flavours: Peanut Butter Fudge, Mint Chocolate Chip, and Cookie Dough.

Sugar substitutes are used in keto ice cream

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. Regular ice cream is loaded with sugar and is not keto-friendly. However, there are keto-friendly ice cream brands and recipes that use sugar substitutes.

Other natural sweeteners used in keto ice cream include stevia and monk fruit. Stevia is derived from plant leaves, while monk fruit comes from a small round fruit native to China. These sugar alternatives are not processed by the body in the same way as sugar, so they do not disrupt ketosis.

Additionally, keto ice cream may also use ingredients like chicory root, guar gum, and acacia gum to enhance texture and mouthfeel. These ingredients contain soluble fiber, which helps to regulate blood sugar and lower cholesterol.

By using these sugar substitutes and ingredients, keto ice cream brands and recipes can offer a sweet dessert option that aligns with the ketogenic diet's high-fat, low-carbohydrate guidelines.

Keto ice cream is higher in fat and calories

Keto ice cream is a delicious treat for those on a ketogenic diet, but it's important to note that it is higher in fat and calories compared to regular ice cream. This is because keto ice cream uses high-fat ingredients and added fats to increase the fat content, which is necessary for a ketogenic diet.

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet. This means that the majority of calories on a keto diet should come from fat. As a result, keto ice cream often contains more calories than regular ice cream. For example, Rebel ice cream, a popular keto-friendly brand, has about 200 calories per serving, which is higher than the average ice cream.

The higher fat content in keto ice cream is intentional and necessary to achieve the desired macronutrient ratio for ketosis. Ketosis is a metabolic state where the body shifts from using carbohydrates for energy to burning fat. This shift can lead to weight loss and other potential health benefits.

To increase the fat content, keto ice cream often includes ingredients such as cream, coconut cream, butter, heavy whipping cream, and additional fats like MCT oil. These high-fat ingredients contribute to the rich and creamy texture that is desired in ice cream. However, it's important to note that not all keto ice cream brands are created equal, and some may have a higher fat and calorie content than others.

In addition to the high-fat content, keto ice cream also typically contains sugar substitutes and low-carb sweeteners. These substitutes help reduce the carbohydrate content while still providing a sweet taste. Some common sugar substitutes used in keto ice cream include erythritol, xylitol, stevia, monk fruit, and allulose. These substitutes have a lower impact on blood sugar and allow people on a keto diet to enjoy a sweet treat without kicking them out of ketosis.

While keto ice cream can be a tasty treat for those on a ketogenic diet, it's important to remember that it is higher in fat and calories. This may be beneficial for achieving ketosis, but it also means that keto ice cream should be consumed in moderation as part of a balanced diet. Additionally, the high-fat content may not be suitable for individuals with certain health conditions or those on a calorie-restricted diet. It is always recommended to consult with a healthcare provider before starting any new diet, including the ketogenic diet, to ensure it is safe and appropriate for your individual needs.

The ketogenic diet is high in fat, moderate in protein, and low in carbs

The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. It typically consists of 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. This means that, for a 2000-calorie diet, carbohydrate intake would be limited to 20 to 50 grams per day.

The keto diet aims to shift the body's metabolism into a state of ketosis, where fat is burned for energy instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and replacing it with healthy fats. The goal is to reduce overall body fat, improve metabolic health, and potentially reduce the risk of certain diseases.

On a keto diet, you can eat a variety of animal proteins, such as meat, poultry, fish, and eggs. Dairy products like cheese, plain Greek yogurt, and cottage cheese are also suitable, as are plant-based foods like nuts, seeds, and non-starchy vegetables. Avocados, olives, and dark chocolate are also allowed in moderation.

When it comes to ice cream, regular ice cream is not typically considered keto-friendly due to its high sugar content. However, there are some keto-friendly ice cream options available that use sugar substitutes. These include brands like Halo Top, Edy's, Enlightened, So Delicious, and Rebel. These ice creams are designed to be low in carbohydrates and suitable for a ketogenic diet. They may use sugar substitutes such as sugar alcohols (xylitol, erythritol), stevia, or monk fruit to reduce the carb content while still providing a sweet taste.

It is important to note that the ketogenic diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet.

Frequently asked questions