Breyers Low-Carb: A Tasty Keto Treat?

Breyers is a well-known ice cream brand that has expanded its offerings to include low-carb options. Its CarbSmart™ range, for example, offers products with 3-5g net carbs and 60-150 calories per serving. However, some people are unsure whether Breyers' low-carb ice cream is truly keto-friendly. This is because it contains high G.I. sweeteners like sorbitol and maltitol syrup, which can cause stomach cramps and affect ketosis.

Breyers CarbSmart: net carbs and calories

Breyers CarbSmart is a range of low-carb frozen desserts. The products in this range are not marketed as ice cream because they do not contain enough milk and cream to qualify as such. However, the brand claims that their low-carb options do not compromise on taste.

The net carbs in Breyers CarbSmart products range from 3-5 grams per serving, while calories range from 60-150. The specific net carb and calorie counts vary depending on the flavour. For example, CarbSmart Vanilla has 4 grams of net carbs and 110 calories per serving, while CarbSmart Chocolate has 5 grams of net carbs and 110 calories per serving.

It is important to note that while Breyers CarbSmart products are marketed as low-carb, they may not be suitable for those following a keto diet due to the presence of high-GI sweeteners like sorbitol and maltitol syrup. These sweeteners can impact blood sugar levels and may cause stomach discomfort for some individuals.

When considering Breyers CarbSmart products, it is essential to read the nutrition labels carefully and make an informed decision based on your dietary needs and restrictions.

Sweeteners: the good and the bad

The world of sweeteners can be a confusing one, especially when navigating a keto diet. Some sweeteners are keto-friendly, while others can kick you out of ketosis. So, what are the good and bad sweeteners when it comes to the keto diet?

Firstly, let's talk about the good. Natural sweeteners such as monk fruit, stevia, and erythritol are considered keto-friendly. These sweeteners have little to no impact on blood sugar levels and are often used in keto-approved ice creams and desserts. Erythritol, for example, is a ZERO G.I. sweetener, meaning it has no impact on blood sugar. It is also important to note that sugar alcohols like erythritol are not the same as other sugar alcohols such as maltitol, which can have a high glycemic index.

Now, let's discuss the bad. Sweeteners with a high glycemic index, such as maltitol and sorbitol, can be detrimental to a keto diet. These sweeteners can cause a spike in blood sugar levels, leading to negative side effects. Maltitol syrup, for instance, has a glycemic index of 52, which is not far off from table sugar. Sorbitol, while having a lower glycemic index, can still cause stomach cramps and gas. These sweeteners are often found in low-carb or sugar-free products, but they are not always keto-friendly. It is important to read labels and understand the impact of different sweeteners on the body.

Additionally, it is worth mentioning that artificial sweeteners like aspartame, while having zero calories, may have potential long-term health effects. However, there is currently no conclusive research to support these claims.

In conclusion, when it comes to sweeteners on a keto diet, it is important to choose wisely. Natural sweeteners like monk fruit and stevia are good choices, while high G.I. sweeteners like maltitol and sorbitol should be avoided. Remember, just because a product is labelled "sugar-free" or "low-carb" doesn't mean it is keto-friendly. Always check the ingredients and understand how different sweeteners can affect your body.

Keto-friendly ice cream alternatives

If you're on a keto diet, you don't have to give up on ice cream altogether. There are plenty of keto-friendly alternatives available in stores or even recipes to make your own at home.

Store-bought keto ice cream

When buying ice cream, it's important to remember that terms like "low-carb", "keto-friendly", or "perfect for a low-carb lifestyle" are not regulated, so it's always a good idea to read the nutrition label. Here are some things to keep in mind:

• Avoid extra fillers, artificial sweeteners, preservatives, or dyes.
• Look for keto-friendly sweeteners like monk fruit, stevia, or Swerve.
• Dairy-free does not always mean keto-friendly, as these products can still be high in sugar.
• Be cautious of sugar alcohols, as they can cause digestive issues for some people.
• Avoid low-fat or fat-free varieties, as they often replace healthy fats with carbs or sugar.
• Rebel Creamery: This brand offers an extensive range of classic ice cream flavors, including Coffee Chip, Strawberry, and Cookies & Cream. Their ice cream is made with cream, water, and egg yolks, and sweetened with erythritol and monk fruit.
• Enlightened Keto Ice Cream: Enlightened offers a variety of unique and classic flavors, such as P.B. Cookie & Brownie Dough, Peppermint Brownie, and Butter Pecan. Their ice cream contains 1 gram of net carbs and 1 gram of sugar per serving and is sweetened with erythritol, monk fruit extract, and stevia.
• Halo Top Keto Series: Halo Top is known for its low-cal pints, but they also have a keto line with seven dessert-inspired flavors. Their ice cream is made with skim milk, cream, erythritol, and stevia.
• Nick's Swedish-Style Light Ice Cream: Nick's offers a wide range of classic and novelty flavors, including vegan options. Their ice cream is sweetened with erythritol, stevia, corn fiber, birch sugar, and allulose.
• Keto Pint: This brand offers flavors like Coffee, Sea Salt Caramel, Chocolate, and Peanut Butter Cup. While some flavors have higher carb counts due to the use of whole milk, they compensate by using high amounts of erythritol to lower net carbs.

Homemade keto ice cream recipes

If you're feeling adventurous, you can try making your own keto-friendly ice cream at home. Here are some recipe ideas:

• Low-Carb Death by Chocolate Ice Cream: This decadent treat is made with heavy cream, non-dairy milk, cocoa powder, low-carb sweetener, eggs, unsweetened chocolate, and vanilla extract.
• Low-Carb Mint Chocolate Chip Ice Cream: This recipe calls for heavy whipping cream, low-carb sweetener, vanilla extract, peppermint extract, non-dairy milk, and sugar-free dark chocolate.
• No-Churn Keto Cookies and Cream Ice Cream: This recipe doesn't require an ice cream maker. It uses a combination of coconut milk and heavy whipping cream, with a condensed milk base made from keto-friendly sweeteners.
• Keto Vanilla Ice Cream: Another churn-free option, this classic vanilla ice cream uses heavy whipping cream and keto-friendly sweeteners.
• Keto Superfood Nice Cream: This unique ice cream includes cauliflower, coconut milk, cocoa powder, stevia or monk fruit, black pepper, and pink salt.

The impact of sugar alcohols

Sugar alcohols, also known as polyols, are sweeteners and bulking agents used in food products. They occur naturally in some foods, but most of the sugar alcohols found in packaged foods are man-made and manufactured. They are often used in products labelled "diabetes-friendly" or "keto-friendly".

Sugar alcohols have several advantages over regular sugar. They contain fewer calories than sugar, with 1.5 to 3 calories per gram, compared to 4 calories per gram in sugar. They also don't cause sudden blood sugar spikes, making them a low glycemic index food. This can be especially useful for people with diabetes, as it provides a sweet taste without the negative impact on blood sugar levels. Additionally, sugar alcohols do not contribute to tooth decay, so they are commonly used in "sugar-free" gums and toothpastes.

However, there are some negative side effects associated with sugar alcohols. The most common is the possibility of gastrointestinal issues when consumed in large amounts. Sugar alcohols are slowly digested, which gives them more time to feed the bacteria in the gut, leading to fermentation and excess gas. They can also pull extra water into the colon, causing a laxative effect. This is more common in individuals with irritable bowel syndrome (IBS) or other gastrointestinal conditions.

Another potential concern is the impact on heart health. Recent studies have linked the sugar alcohols xylitol and erythritol to an increased risk of major adverse cardiovascular events, including heart attack and stroke. These studies suggest that even a single scoop of keto-friendly ice cream, which can contain up to 30 grams of xylitol, may be enough to agitate the platelets and increase the risk of clotting.

It's important to note that sugar alcohols can have varying effects on different individuals. While they can be a useful alternative to sugar, especially for people with diabetes, it's recommended to introduce them gradually into your diet and monitor how your body responds. Overall, it's best to consume sugar alcohols in moderation as part of a balanced and healthy eating pattern.

Artificial additives in low-carb ice cream

Low-carb ice cream is a popular alternative for those who want to enjoy this frozen treat without the sugar rush. However, it's important to be aware of the artificial additives that may be lurking in these products. Let's take a closer look at the ingredients in low-carb ice cream and their potential effects on your health.

Sweeteners

The most common artificial additives in low-carb ice cream are sweeteners. These are used to replace the sugar found in regular ice cream, reducing the carb and calorie content. Some of the sweeteners used include aspartame, sorbitol, sucralose, erythritol, monk fruit, and stevia. While these sweeteners can drastically lower the sugar content, they may also have digestive side effects such as gas or bloating when consumed in large amounts.

Sorbitol, for example, is a sugar alcohol that can be found in fruits like apples, apricots, and dates. However, the sorbitol in packaged foods like keto desserts is often made in factories using corn syrup. It helps retain moisture, adds thickness, and provides sweetness to the ice cream. While it has a lower glycemic index than sugar, it can still cause stomach cramps and gas in some individuals.

Another sweetener to watch out for is maltitol, also a sugar alcohol. It is commonly found in low-carb ice cream and has a very high glycemic index. This means it can impact your blood sugar levels just like regular sugar, which defeats the purpose of a keto diet.

Other Additives

In addition to sweeteners, low-carb ice cream may also contain other artificial additives. Carrageenan, for instance, is a seaweed extract sometimes added to ice cream. However, it has been linked to inflammation and may contribute to inflammatory bowel disease. Artificial colors such as titanium dioxide and Red 40 are also used in some ice creams, and these additives have been associated with potential DNA damage.

Natural Alternatives

If you're concerned about artificial additives, there are natural alternatives to low-carb ice cream. For example, you can make your own ice cream at home using fruit bases like coconut or banana. These natural options are free from artificial sweeteners and additives, and you can customize the sweetness to your taste using natural sweeteners like stevia or monk fruit.

Additionally, some store-bought low-carb ice cream brands prioritize natural ingredients. For instance, Rebel Creamery uses natural sweeteners like monk fruit and erythritol, while also including milk protein isolates to mimic the texture of regular ice cream. Enlightened is another brand that offers keto-friendly ice cream with a combination of sweeteners like monk fruit and erythritol, along with skim milk or heavy cream bases.

In conclusion, while low-carb ice cream can be a tempting treat for those on a keto diet, it's important to be aware of the artificial additives that may be included. Sweeteners like sorbitol and maltitol can impact your blood sugar and cause digestive issues, and other additives may have unknown long-term health effects. Natural alternatives and carefully selected store-bought brands can provide you with a more wholesome treat that still satisfies your ice cream cravings.

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