Keto Ice Cream: Blood Sugar Impact And Insights

Ice cream is a sweet treat, but it can be a challenge for those watching their blood sugar levels, especially for people with diabetes. The good news is that there are now many keto ice cream options available that won't cause a spike in blood sugar levels. These keto ice creams are usually made with sugar substitutes like xylitol, erythritol, stevia, and monk fruit, and ingredients like chicory root, guar gum, and acacia gum to create a creamy texture. While these options are low in carbohydrates, they are often high in fat and calories. Some popular brands include Halo Top, Edy's, Enlightened, So Delicious, and Rebel.

Keto ice cream ingredients and their impact on blood sugar

Keto ice cream is a popular choice for those looking to satisfy their sweet tooth while adhering to a low-carb or ketogenic diet. Unlike traditional ice cream, keto ice cream is made with ingredients that are lower in carbohydrates and sugar, which can help manage blood sugar levels. Here are some common ingredients found in keto ice cream and their potential impact on blood glucose:

• Heavy Cream: Also known as double or thickened cream, heavy cream is a key ingredient in keto ice cream. It provides a rich, creamy texture and contributes to the desired high-fat content. Heavy cream is naturally low in carbohydrates, making it a suitable choice for those watching their carb intake. However, it's important to use the full-fat version to achieve the desired consistency.
• Sweeteners: Keto ice cream typically uses alternative sweeteners to regular sugar. Common choices include erythritol, a sugar alcohol that has minimal impact on blood glucose; allulose, a low-calorie sweetener that the body mostly excretes; stevia, a natural, zero-calorie sweetener; and monk fruit, which also has minimal effects on blood glucose and insulin levels. These sweeteners allow for a sweeter taste without the same impact on blood sugar as regular sugar.
• Xanthan Gum: This ingredient acts as a stabilizer and thickener in keto ice cream. It helps prevent crystallization and gives the ice cream a smoother, creamier texture. While it's optional, adding xanthan gum can improve the overall consistency of the frozen dessert.
• Egg Yolks: Some keto ice cream recipes, like the Enlightened Keto brand, include egg yolks. Egg yolks are a source of fat and protein, and they can help give the ice cream a richer, creamier texture. They also slow down the absorption of sugar into the bloodstream, which can be beneficial for managing blood sugar levels.
• Vegetable Fiber: Keto ice cream often contains added fiber, such as vegetable fiber or chicory root fiber. These fibers can impact digestive health and may be beneficial for those with diabetes by slowing down the absorption of sugar. However, some people may be sensitive to certain types of fiber, so checking the ingredient list is important.
• Nuts: Some keto ice cream brands, like Halo Top's Macadamia Nut Cookie flavor, include nuts. Nuts provide healthy fats, protein, and fiber, which can help slow the absorption of sugar and make the ice cream more satisfying. However, nut allergies are common, so it's important to check the ingredient list before consuming.

While keto ice cream can be a better choice for managing blood sugar, it's important to remember that it's still a treat and should be consumed in moderation. Additionally, the impact of these ingredients on blood sugar can vary from person to person, and individual responses may differ. For specific dietary advice, it's always best to consult a healthcare professional or registered dietitian.

How to choose keto ice cream

Choosing a keto ice cream can be tricky, especially if you are watching your blood sugar levels. Here are some tips to help you select the best keto ice cream for your taste buds and health goals:

Check the Carbohydrate Content:

The keto diet is all about keeping your carbohydrate intake very low. So, when choosing a keto ice cream, look for options that are low in total carbohydrates. Aim for ice creams with 10 to 20 grams of carbohydrates per serving. This will ensure that your dessert fits within the strict carb limits of the keto diet.

Consider the Type of Fat:

The keto diet is not just about reducing carbs; it's also about getting most of your calories from fat. However, not all fats are equal. When choosing a keto ice cream, opt for varieties that are lower in saturated fat. This is important because consuming a low-carb diet high in saturated fat has been linked to negative health outcomes. So, check the nutrition label and choose ice creams with healthier fat sources.

Understand the Role of Fiber:

Keto-friendly ice creams often contain added fiber, which is not typically found in ice cream. While fiber can be beneficial for digestion and slowing the absorption of carbs, it's important to consider its source. Some people may be sensitive to certain types of fiber, such as inulin, a prebiotic fiber. So, check the ingredient list and choose a keto ice cream with a suitable fiber source for your body.

Navigate Sugar Alcohols and Sweeteners:

Sugar alcohols, like erythritol and xylitol, are commonly used in keto ice creams to achieve sweetness while keeping carbs low. However, some people may find that sugar alcohols cause digestive issues like bloating and constipation. If you experience these problems, opt for ice creams that use alternative sweeteners like allulose or natural sweeteners like stevia and monk fruit. These options can provide sweetness without the potential side effects of sugar alcohols.

Be Mindful of Allergens:

Many keto ice creams contain common allergens like dairy, eggs, or nuts. If you have any food allergies or sensitivities, carefully read the ingredient list to ensure the product is safe for you. For example, if you're allergic to dairy, choose a dairy-free option made with coconut milk or coconut cream.

Sample Before Buying:

Whenever possible, try a small amount of the keto ice cream before committing to a large purchase. This is especially important if you're particular about texture and taste. Some keto ice creams can have a crumbly or odd consistency, so it's worth sampling first to ensure you enjoy the sensory experience.

Make Your Own:

If you can't find a keto ice cream that meets your taste and health requirements, consider making your own at home. You can control the ingredients, sweeteners, and macronutrients to suit your preferences and dietary needs. Plus, it's a fun way to experiment with different flavors and create a truly customized treat.

Remember, while keto ice cream can be a delicious treat, it's important to enjoy it in moderation as part of a balanced keto diet.

Homemade keto ice cream

Ingredients:

• 3 tablespoons unsalted butter
• 3 cups heavy cream (divided into 2 cups and 1 cup)
• 1/3 cup powdered monk fruit allulose blend
• 2 teaspoons vanilla extract
• 1 cup unsweetened almond milk (or unsweetened coconut milk beverage for nut-free)

Optional Ingredients for Different Flavors:

• 1/4 cup cocoa powder for chocolate flavor
• 1/4 cup keto cookie dough for cookie dough flavor
• 1/2 cup diced strawberries for strawberry flavor
• 1/2 teaspoon peppermint extract and a handful of shredded coconut for mint chocolate flavor

Method:

• Melt the butter in a large saute pan or skillet (not a saucepan!) over medium heat.
• Add powdered monk fruit allulose blend 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 (like condensed milk), coats the back of a spoon, and volume is reduced by half. It will also pull away from the pan as you tilt it.
• Pour the condensed milk into a large bowl and allow it to cool to room temperature. Stir in the vanilla extract.
• Whisk the almond milk and remaining heavy cream until smooth.
• Chill the mixture in the fridge for at least 4 hours or overnight. (You can skip this step if you really want to, but the texture will be better if you chill it.)
• Transfer the mixture to your ice cream maker and churn according to the manufacturer's instructions, or until the ice cream is the consistency of soft serve.
• Enjoy immediately, or for firmer, scoopable ice cream, transfer to a freezer container and freeze for 2-4 hours, until firm.

Tips:

• For a no-churn version, transfer the mixture to a freezer container and freeze, stirring frequently until completely solid. Stir every 30-60 minutes for the first 2 hours, then every 60-90 minutes for a few hours after that.
• If you don't have an ice cream maker, you can freeze the mixture in ice cube trays and then blend the frozen cubes in a high-speed blender.
• This recipe can be made dairy-free by substituting full-fat coconut cream for heavy cream.
• To make different flavors, simply add the desired ingredients to the base recipe. For example, add cocoa powder for chocolate ice cream or diced strawberries for strawberry ice cream.

Popular keto ice cream brands

Enlightened

Enlightened offers a wide array of keto-friendly ice cream options, including their Brownies & Cookie Dough Ice Cream, and their Vanilla Dark Chocolate Almond ice cream bar. Their ice cream has been praised for its taste and texture, with some considering it the best keto ice cream on the market. Enlightened's ice cream contains 2-3g net carbs for most flavors, with an average of 16g total carbs and 7.5g net carbs per serving.

Halo Top

Halo Top has a full keto line with unique flavors, such as Jelly Donut and White Chocolate Macadamia. Their ice cream has received mixed reviews, with some praising the taste and others criticizing the texture as being too grainy. Halo Top's keto ice cream has an average of 15g total carbs and 6.5g net carbs per serving.

Rebel

Rebel is an ice cream brand specifically designed for people on the keto diet. Their ice cream is made with high-fat ingredients, cream, erythritol, and monk fruit. Rebel's ice cream has been praised for its taste and low net carb content, with only 4-8g net carbs per pint. However, some have noted a slight aftertaste.

Edy's

Edy's offers keto-friendly ice cream by replacing sugar in its fan-favorite flavors, such as Fudge Tracks and Vanilla Bean, with sugar substitutes like sorbitol, maltitol syrup, and Splenda (sucralose). A two-thirds-cup serving of their Vanilla Bean flavor contains 130 calories and 14g net carbs.

So Delicious

So Delicious makes dairy-free, no-sugar-added ice cream from full-fat coconut milk. Their ice cream is sweetened with erythritol and monk fruit extract, and has negligible amounts of sugar. A serving (two-thirds of a cup) has 130-160 calories, 9-10g net carbs, and 2g of protein.

Other keto-friendly ice cream brands include Real Good, Kroger, Breyers CarbSmart, Mammoth Creameries, Simple Truth, Nick's Light Ice Cream, and Yasso.

Keto ice cream recipes

No-Churn Keto Ice Cream

This recipe is perfect for those who don't have an ice cream maker. It's easy to make and can be adapted to create various flavours.

Ingredients:

• Sweetener of choice (Swerve Sweetener, allulose, or BochaSweet are recommended)
• Thick base (sugar-free condensed milk, softened cream cheese, double cream, sugar-free lemon curd, keto chocolate fudge sauce)
• Heavy cream
• Optional ingredients for desired flavour (chocolate chips, nuts, keto caramel sauce, etc.)

Method:

• Pick the right sweeteners.
• Whip the heavy cream.
• Fold the whipped cream and thick base together.
• Add in your desired mix-ins.
• Transfer to an airtight container and freeze until firm (at least 8 hours).

Keto Vanilla Ice Cream

This recipe is for a rich and creamy vanilla ice cream that can be drizzled with keto caramel sauce.

Ingredients:

• 1 recipe Sugar-Free Condensed Milk
• 1 ½ cups heavy cream (can replace half of the cream with nut milk, coconut milk, etc.)
• 3 tablespoons powdered Swerve Sweetener
• 1 ½ tablespoons vodka (optional, helps reduce iciness)
• ½ teaspoon vanilla extract
• Salt

Method:

• Prepare the condensed milk and let it cool to room temperature.
• Add the remaining ingredients and whisk together.
• Taste the mixture and adjust the sweetener to your preference.
• Refrigerate and churn the mixture (at least one hour and up to overnight).
• Transfer to an airtight container and freeze until firm (at least 4 hours).

Dairy-Free Keto Ice Cream

This recipe is perfect for those who are dairy-free or vegan. It's creamy and delicious, with a luxurious texture.

Ingredients:

• 2 cups canned coconut milk
• 1/3 cup erythritol, xylitol, or sweetener of choice
• 1 ½ teaspoons pure vanilla extract or vanilla bean paste
• Optional ingredients for desired flavour

Method:

• Stir together the milk, sweetener, salt, and vanilla extract.
• If making chocolate ice cream, stir in the cocoa powder.
• If you have an ice cream maker, prepare the machine according to the manual and churn the mixture according to the manufacturer's instructions.
• For a no-churn version, freeze the mixture in ice cube trays and then blend the frozen cubes in a high-speed blender.
• Eat as-is or freeze for a firmer texture.

Frequently asked questions