Smart Carb Ice Cream: Keto-Friendly Or Not?

The ketogenic diet is a low-carbohydrate method of eating that shifts your metabolism into ketosis, where your body burns ketones instead of glycogen for fuel. This means your body uses fat, instead of sugar or carbs, for energy. While ice cream is usually off the menu, there are some keto-friendly options available. Breyers' Carb Smart ice cream is one such option, with 3-5g net carbs and 60-150 calories per serving. However, some people have reported experiencing stomach cramps and gas after consuming this product.

Carb Smart ice cream ingredients and their effects

Carb Smart ice cream is a product of Breyers, which offers a range of low-carb frozen desserts. The ice cream comes in various flavors, including Vanilla, Chocolate, and Strawberry, as well as bars and treats such as Fudge Bars, Vanilla Bars, and Mint Fudge Cookies.

The ingredients in Carb Smart ice cream vary slightly depending on the flavor, but here is a list of common ingredients and their effects:

• Skim Milk: Skim milk is milk with the cream removed, making it lower in fat and calories. It provides protein, calcium, and other essential nutrients.
• Water: Water is a common ingredient in ice cream, used as a base and to dilute other ingredients.
• Cream: Cream adds richness and contributes to the creamy texture of the ice cream.
• Sorbitol: Sorbitol is a sugar alcohol used as a sweetener and humectant. It can cause digestive issues in some people.
• Polydextrose: Polydextrose is a type of fiber that adds sweetness and bulk to the ice cream. It is often used to replace sugar and fat, reducing calories.
• Whey: Whey is a protein derived from milk. It can improve the texture and stability of the ice cream.
• Glycerin: Glycerin, or glycerol, is a sweet-tasting compound that helps retain moisture and prevent ice cream from melting too quickly.
• Natural Flavor: Natural flavors are added to enhance the taste of the ice cream.
• Propylene Glycol Monoesters: These are emulsifiers that help create a smooth and stable texture.
• Cellulose Gel, Mono and Diglycerides: These ingredients are stabilizers and emulsifiers that improve the texture and consistency of the ice cream.
• Cellulose Gum, Guar Gum, Carob Bean Gum: These gums act as thickeners and stabilizers, contributing to the creamy mouthfeel.
• Acesulfame Potassium: This is an artificial sweetener, often used in combination with other sweeteners, to enhance the sweetness of the ice cream.
• Sucralose: Sucralose is an artificial sweetener that is about 600 times sweeter than sugar. It is used to provide a sweet taste without adding calories.
• Carrageenan: Carrageenan is a thickening agent extracted from red seaweed. It helps improve the texture and stability of the ice cream.
• Sugar: Sugar is used as a sweetener and can also affect the texture of the ice cream.

While Carb Smart ice cream is marketed as a low-carb option, it is important to note that it still contains carbohydrates and other ingredients that may impact blood sugar levels. The effects of these ingredients can vary from person to person, and some individuals may experience digestive issues or other negative reactions. It is always advisable to check the ingredient list and nutrition facts before consuming any product, especially if you have specific dietary restrictions or health concerns.

Is Carb Smart ice cream keto-friendly?

The ketogenic (keto) diet is a low-carbohydrate, moderate-protein, and high-fat diet. The goal of the keto diet is to shift your metabolism into ketosis, where your body burns ketones (fat) instead of glycogen (carbohydrates) for energy. While ice cream is typically not keto-friendly due to its high sugar and carb content, there are some low-carb options available, including Breyers' Carb Smart Ice Cream.

Carb Content of Carb Smart Ice Cream

Carb Smart Ice Cream contains 12-14 grams of total carbohydrates per serving (half a cup). However, it's important to note that not all carbs are equal when it comes to the keto diet. Carb Smart Ice Cream also contains 4 grams of fiber and 4-5 grams of sugar alcohol per serving, which can be subtracted from the total carb count to get the net carb count.

Net Carbs and Sugar Alcohols

Net carbs are calculated by subtracting fiber and sugar alcohols from the total carb count. Sugar alcohols like sorbitol, maltitol, and xylitol are often used as sugar substitutes and have a lower impact on blood sugar levels than regular sugar. However, they can still affect blood sugar and may cause digestive issues like stomach cramps, gas, and laxative effects in some individuals.

Whether Carb Smart Ice Cream is keto-friendly depends on your individual tolerance to carbs and sugar alcohols. With 4-5 grams of net carbs per serving, it is lower in carbs than regular ice cream, which typically contains about 37 grams of carbs per cup. However, some people may find that the sugar alcohols in Carb Smart Ice Cream affect their blood sugar levels or cause digestive issues.

Ultimately, the decision to include Carb Smart Ice Cream in a keto diet depends on individual preferences and tolerance levels. It is always recommended to consult with a healthcare provider or registered dietitian before starting any new diet, including the keto diet.

Other keto-friendly ice cream options

There are several keto-friendly ice cream options available for those who want to satisfy their sweet tooth without compromising their ketogenic diet. Here are some alternatives to Breyers Carb Smart ice cream:

Halo Top

Halo Top offers a Keto Series with delicious flavours such as Chocolate Cheesecake, Peanut Butter Chocolate, Caramel Butter Pecan, and Chocolate Caramel Lava Cake. Their keto ice cream has only 5-10 grams of net carbs per pint, allowing you to indulge without worrying about exceeding your daily carb limit.

Edy's Slow Churned No Sugar Added

Edy's has created keto-friendly versions of their popular ice cream flavours, including Fudge Tracks, Vanilla Bean, Triple Chocolate, and Neapolitan. Their ice cream contains sugar substitutes like sorbitol, maltitol syrup, and Splenda (sucralose). A two-thirds-cup serving of Vanilla Bean has 14 grams of net carbs, which is significantly lower than regular ice cream.

Enlightened

Enlightened provides a range of keto ice cream options, as well as low-calorie, non-keto varieties. Their keto options have 2-3 grams of net carbs per serving, allowing you to stay within your keto macros. They use allulose, a sugar substitute recognised by the FDA, along with sugar alcohol and monk fruit extract, to create a sweet and creamy treat.

So Delicious No Sugar Added (Dairy-Free)

So Delicious offers a dairy-free, coconut milk-based ice cream that is perfect for those who are lactose intolerant or prefer plant-based options. Their No Sugar Added varieties are sweetened with erythritol and monk fruit extract, providing a negligible amount of sugar. A serving has 9-10 grams of net carbs, making it a keto-friendly choice.

Rebel

Rebel is an ice cream brand specifically designed for those following a keto diet. Their pints are made with cream, high-fat ingredients, erythritol, and monk fruit, ensuring a rich and indulgent experience. Rebel ice cream has just 4-8 grams of net carbs per pint, making it a great option for satisfying your sweet tooth while adhering to your keto macros.

How to make keto-friendly ice cream at home

Ingredients

You will need the following ingredients to make keto-friendly ice cream at home:

• Heavy cream or full-fat coconut cream
• Sugar-free sweetener (powdered monk fruit allulose blend, erythritol, xylitol, or stevia)
• Vanilla extract
• Salt
• Cocoa powder (for chocolate ice cream)
• Other flavorings of your choice (e.g., diced strawberries, pecans, butter extract, shredded coconut, peppermint extract, dark chocolate, etc.)

Instructions

• Combine all the ingredients in a deep jar and mix gently.
• Use an immersion or stick mixer to blend the mixture until it thickens and soft peaks form.
• Cover the jar and place it in the freezer for at least 4 hours. Stir the mixture every 30-60 minutes during the first 2-3 hours to prevent it from becoming too icy.
• Remove the ice cream from the freezer and let it sit for about 15 minutes before serving.

Tips and Variations

• Adding a stabilizer like xanthan gum can help prevent the ice cream from becoming icy or crystallizing.
• If you own an ice cream maker, you can use it instead of freezing the mixture in a jar.
• For a dairy-free version, use full-fat coconut cream instead of heavy cream.
• There are many flavor variations you can try, including chocolate, strawberry, mint chocolate chip, butter pecan, salted caramel, peanut butter cup, and more. Experiment with different extracts and add-ins to create your favorite flavors!

Storage

Keto ice cream can become icy if re-frozen, so it is best to consume it immediately or within a few hours of making it. If you have leftovers, place them in a new container and store them in the freezer for up to a month.

The ketogenic diet and its benefits

The ketogenic diet is a low-carbohydrate, high-fat diet that offers many health benefits. The idea is to get more calories from protein and fat and less from carbohydrates. Typically, the diet consists of 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

The ketogenic diet has been shown to aid weight loss and improve health. One review found that the ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. Another study found that those who followed the keto diet lost nearly five times as much total body fat as those on a low-fat diet.

The keto diet may also provide benefits for those with diabetes, cancer, epilepsy, Alzheimer's disease, Parkinson's disease, polycystic ovary syndrome, and brain injuries. It can also help endurance athletes with their training by improving their muscle-to-fat ratio and increasing their bodies' ability to utilise oxygen.

However, there are some side effects and risks associated with the keto diet. It can lead to low protein in the blood, extra fat in the liver, micronutrient deficiencies, and digestive issues. Additionally, it may not be suitable for elite athletes or those wishing to add large amounts of muscle or weight. More research is needed to understand the long-term effects of the diet.

Frequently asked questions