Is Ice Cream Your Keto Enemy?

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. So, ice cream—which is usually loaded with sugar—isn't typically considered a keto-friendly treat. However, some ice cream brands and recipes have found ways to work around this.

Regular ice cream is typically not keto-friendly due to its high sugar content, which can kick the body out of ketosis. However, some brands and recipes use sugar substitutes, such as stevia, monk fruit, and sugar alcohols like erythritol, to create keto-approved ice cream. These substitutes don't usually spike blood sugar levels, allowing keto dieters to indulge in their favourite frozen treat without disrupting ketosis.

When choosing a keto-friendly ice cream, it's important to look for products with fewer than 10 grams of net carbs per serving, ideally closer to 5 grams. Additionally, those with digestive issues should pay attention to the types of fibres and sweeteners used, as some can cause discomfort.

While keto ice cream provides a delicious way for dieters to satisfy their sweet tooth, it's important to remember that these treats are not low in calories. The higher fat and calorie content of keto ice cream may not be suitable for those on calorie-restricted diets.

Keto ice cream can be made at home

Ingredients:

• 2 cups (500 mL) of canned full-fat coconut milk
• 1/4 cup (48 grams) of erythritol, xylitol, or sweetener of choice
• 1 teaspoon (5 mL) of vanilla extract
• A pinch of salt

Method:

Stir together the milk, sweetener, salt, and vanilla extract. If making chocolate ice cream, stir in 1/4 cup of regular unsweetened cocoa powder.

If you have an ice cream maker, prepare the machine according to the manual specific to your brand and model. Churn according to manufacturer's instructions.

For a no-churn version without an ice cream maker, freeze the mixture in ice cube trays, which can be purchased for as little as two dollars at most grocery stores or home stores. Then, blend the frozen ice cubes in a high-speed blender.

The homemade keto ice cream recipe can be vegan, paleo, egg-free, dairy-free, low carb, sugar-free, soy-free, and gluten-free.

Sugar substitutes are used in keto ice cream

Sugar Substitutes in Keto Ice Cream

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. Ice cream, being high in carbs, is not usually keto-friendly. However, some ice cream manufacturers have created keto-friendly varieties by using sugar substitutes. These substitutes allow people on the keto diet to satisfy their sweet tooth while staying in ketosis.

Types of Sugar Substitutes

Sugar Alcohols

Sugar alcohols are sweeteners that have about half the calories of sugar. Common sugar alcohols used in keto ice cream include xylitol, erythritol, sorbitol, maltitol syrup, and allulose. Allulose is recognised by the Food and Drug Administration (FDA) as a "sugar substitute" and is metabolised differently by the body, providing only 0.4 calories per gram compared to sugar's 4 calories per gram.

Natural Sweeteners

Two natural sweeteners used in keto ice cream are stevia and monk fruit. Stevia is derived from plant leaves, while monk fruit comes from a small round fruit native to China. Monk fruit extract is often used in combination with erythritol to sweeten keto ice cream.

Other Ingredients for Creaminess and Mouthfeel

In addition to sugar substitutes, keto ice cream manufacturers add ingredients like chicory root, guar gum, and acacia gum to create a creamy texture and mouthfeel. Chicory root, derived from the chicory plant, increases the fibre content and helps regulate blood sugar by slowing the digestion and absorption of carbs. Guar gum and acacia gum, derived from guar beans and the acacia tree respectively, contain soluble fibre, which helps to thicken the ice cream and lower cholesterol and blood sugar.

Homemade Keto Ice Cream

It is also possible to make keto-friendly ice cream at home by using a combination of fat and sugar substitutes. Homemade keto ice cream recipes often include ingredients such as heavy cream, butter, sweetener, vanilla extract, and almond or coconut milk. Some recipes also include MCT oil to lower the freezing point and make the ice cream softer and more scoopable. However, the use of MCT oil is optional, as the right sweetener can also help achieve a softer texture.

Ice cream is loaded with sugar

Regular ice cream is not keto-friendly because it is loaded with sugar, which is the enemy of ketosis. The keto diet involves drastically reducing your carb intake while eating the majority of your calories from fat and a moderate amount of calories from protein. This shift in metabolism is known as ketosis, where your body uses ketones, which burn fat, instead of carbs for energy.

Some of the sugars in real ice cream come from lactose, a naturally occurring sugar in milk, but most come from added sugar. This is why keto ice cream tends to be low in carbohydrates and why it is such a popular treat for those on the keto diet.

Keto ice cream typically uses zero/low-calorie sweeteners like stevia, monk fruit, and sugar alcohols (i.e. erythritol) instead of traditional sugar. These alternative sweeteners don't usually spike your blood sugar, which is ideal if you're on the keto diet.

However, not all keto ice cream is created equal. To stay in ketosis, it's important to look for a product with fewer than 10 grams of net carbs per serving, with a goal of only 5 grams. It's also important to read the ingredient list and be mindful of the fiber source and sweetener used if you have a history of digestive issues.

While keto ice cream can be store-bought, it is also simple to make at home. Homemade keto ice cream is typically made with a base of sugar-free sweetened condensed milk, butter, heavy cream, a sweetener, and vanilla extract.

So, if you're on the keto diet and have a sweet tooth, keto ice cream could be your new best friend!

Ice cream brands like Halo Top and Rebel offer keto-friendly options

Ice cream is typically high in carbohydrates, which are limited on the keto diet. However, some ice cream brands, such as Halo Top and Rebel, offer keto-friendly options. These ice creams are made with sugar substitutes and low-net carb ingredients, allowing you to indulge in a sweet treat while adhering to the keto diet.

Halo Top's Keto Series offers a range of flavours with only 5-10 grams of net carbs per pint. Their Chocolate Caramel Lava Cake flavour, for instance, has 190 calories, 6 grams of protein, 6 grams of fibre, and 3 grams of net carbs per serving. Other flavours include Mint Chocolate Cookie and Banana Cream Pie. Halo Top also provides dairy-free and egg-free options, catering to various dietary needs and restrictions.

Rebel Ice Cream, on the other hand, emphasizes the use of low glycemic index ingredients to set itself apart from competitors. Their ice cream is made with cream, water, and other high-fat ingredients, resulting in a product higher in fat and calories than some other keto ice cream brands. Rebel offers a variety of flavours, including Butter Pecan, Chocolate Peanut Butter, and Banana Peanut Butter Chip. With just 4-8 grams of net carbs per pint, Rebel ice cream is an indulgent treat for those on the keto diet.

While these keto-friendly ice creams can be a great option for those craving a sweet treat, it's important to remember that they are not low in calories. The higher fat and calorie content may not be suitable for individuals following a calorie-restricted or low-fat diet. Additionally, some people may be sensitive to certain ingredients used in these products, such as inulin or chicory root fiber. It is always advisable to consult with a healthcare provider before starting any new diet or trying new food products.

Keto ice cream is higher in calories and fat than regular ice cream

While keto ice cream is a great option for those on the keto diet, it is important to note that it is higher in calories and fat than regular ice cream. This is due to the higher fat ingredients used in keto ice cream, such as cream, coconut milk, and additional fat sources like oil. The higher fat content of keto ice cream means that it is not a low-calorie or low-fat option and may not be suitable for those on a calorie-restricted or low-fat diet.

When comparing keto ice cream to regular ice cream, it is important to consider the total number of carbohydrates and the type of fat used in each product. Keto ice cream is designed to be low in carbohydrates, with sugar substitutes used in place of regular sugar. This can result in a higher number of total calories in keto ice cream compared to regular ice cream. Additionally, the type of fat used in keto ice cream is important for overall health. A low-carb diet high in saturated fat has been associated with negative health outcomes, so it is important to choose a keto ice cream that is lower in saturated fat.

The ingredients used in keto ice cream can also affect its scoopability, mouthfeel, and overall taste. Some keto ice creams may be harder to scoop straight out of the freezer and may have a crumbly or chalky texture. However, they can still be creamy and flavorful, with a variety of interesting flavors to choose from. The ingredients used in keto ice cream, such as fiber additives and sugar alcohols, can also influence the total number of carbohydrates and the number of net carbs, which is an important consideration for those on the keto diet.

Overall, keto ice cream is a great option for those on the keto diet who are looking for a sweet treat that is low in carbohydrates and high in fat. However, it is important to be aware that keto ice cream is higher in calories and fat than regular ice cream and may not be suitable for everyone. The higher fat content and total calories of keto ice cream may be a detriment to those who need to follow a calorie-restricted or low-fat diet. When choosing a keto ice cream, it is important to consider the type of fat, the total number of carbohydrates, and the presence of added fiber and sugar alcohols.

Frequently asked questions