Keto And Ice Cream: Can You Eat It?

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: Halo Top, Edy's, Enlightened, So Delicious, and Rebel. These ice cream brands use sugar substitutes and may be keto-friendly.

Keto ice cream brands

Regular ice cream is loaded with sugar and is therefore not keto-friendly. However, there are keto ice cream brands that use sugar substitutes and are low in carbohydrates. Here are some of the best keto ice cream brands and products:

Rebel Creamery

Rebel Creamery is known for using real cream in its ice cream, which is made from a combination of cream, water, roasted pecans, erythritol, vegetable glycerin, egg yolks, and natural vanilla flavor, among other ingredients. Rebel offers a range of flavors, with Butter Pecan being a popular choice. A 2/3 cup serving of the Butter Pecan flavor contains 13 grams of total carbohydrates and 2 grams of net carbs.

Arctic Zero

Arctic Zero stands out as a keto-friendly ice cream brand that does not use sugar alcohols. Their products are made with a combination of plant fibers and faba bean protein, and their Cake Batter flavor is a popular choice. A 2/3 cup serving of the Cake Batter flavor contains no sugar alcohol and has 16 grams of total carbohydrates.

Enlightened Keto

Enlightened offers a variety pack of keto-friendly ice creams, including flavors such as Chocolate Peanut Butter, P.B. Cookie & Brownie Dough, and Caramel Chocolate Double Dough. Their products are made with cream, water, peanuts, egg yolks, non-GMO soluble corn fiber, erythritol, and other ingredients. A 2/3 cup serving of the Chocolate Peanut Butter flavor contains 3 grams of sugar alcohol and 14 grams of total carbohydrates.

Halo Top

Halo Top is known for its low-calorie ice cream, with most of their keto-friendly options containing 200 calories or less per serving. They offer a range of flavors, including Macadamia Nut Cookie, Mint Chocolate Cookie, Caramel Butter Pecan, and Chocolate Cheesecake. A 2/3 cup serving of the Macadamia Nut Cookie flavor contains 9 grams of sugar alcohol and 5 to 10 grams of net carbs.

So Delicious No Sugar Added

So Delicious offers a dairy-free and no-sugar-added ice cream made from full-fat coconut milk. Their Vanilla Bean flavor is a popular choice and is made with organic coconut milk, chicory root extract, acacia gum, erythritol, and other ingredients. A 2/3 cup serving of the Vanilla Bean flavor contains 4 grams of sugar alcohol, 24 grams of total carbohydrates, and 10 grams of net carbs.

KETO Foods

KETO Foods offers a range of keto-friendly products, including ice cream pints, bars, and chocolate. Their Peanut Butter Fudge Swirl ice cream is a popular choice and is made with cream, water, peanut butter cup, egg yolk, erythritol, and other ingredients. A 2/3 cup serving of the Peanut Butter Fudge Swirl flavor contains 12 grams of sugar alcohol, 22 grams of total carbohydrates, and 3 grams of net carbs.

Breyer's Carb Smart

Breyer's Carb Smart is a budget-friendly option for keto ice cream. Their Coffee Cookie Crunch flavor is made with skim milk, cream, maltitol syrup, water, polydextrose, coconut oil, and other ingredients. A 2/3 cup serving of the Coffee Cookie Crunch flavor contains 8 grams of sugar alcohol and 12 grams of total carbohydrates.

Making keto ice cream at home

Ingredients

• 2 cups of canned full-fat coconut milk
• 1/4 cup of erythritol, xylitol, or sweetener of choice
• 1 teaspoon of vanilla extract or vanilla bean paste
• A pinch of salt
• 1 cup of heavy cream (optional)
• 1/4 cup of cocoa powder (for chocolate ice cream)

Method

• Whisk together the coconut milk, sweetener, salt, and vanilla extract. If making chocolate ice cream, whisk in the cocoa powder.
• If using an ice cream maker, prepare the machine according to the manufacturer's instructions. Churn the mixture according to the instructions, usually around 15 minutes.
• For a no-churn version, freeze the mixture in ice cube trays. Then, blend the frozen cubes in a high-speed blender until smooth.
• Enjoy the ice cream as-is, or freeze for an hour for a firmer texture.

Tips

• Be sure to use full-fat canned coconut milk, not lite coconut milk or coconut milk beverage.
• If desired, add mix-ins such as diced strawberries, pecans, or dark chocolate chips.
• For a dairy-free version, substitute heavy cream with additional coconut milk or coconut cream.
• To make the ice cream extra creamy, add a tablespoon of vodka.
• Store leftovers in the freezer for up to a month.

Ingredients to use

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. As a result, most ice cream is off the menu. However, there are keto-friendly ice cream brands and recipes that use alternative ingredients to keep the product low-carb.

Sugar Substitutes

Keto-friendly ice cream manufacturers use sugar substitutes to keep their products low-carb. Some popular swaps include sugar alcohols like xylitol and erythritol, and allulose. Erythritol is a zero-calorie sugar alcohol that is often used to sweeten keto ice cream. Monk fruit, a natural sweetener derived from a small round fruit native to China, is also used, sometimes in combination with erythritol.

Other natural sweeteners include stevia, which is made from plant leaves, and sugar alcohols like sorbitol and maltitol syrup.

Thickeners

To create a creamy texture and mouthfeel, manufacturers add ingredients like chicory root, guar gum, and acacia gum. Chicory root, derived from the chicory plant, also increases the fibre content of the ice cream, helping to regulate blood sugar. Guar gum and acacia gum are derived from guar beans and the acacia tree, respectively, and contain soluble fibre, which helps to thicken the liquid and lower cholesterol and blood sugar.

Dairy

Some keto-friendly ice cream brands use dairy, such as cream, to create a higher fat content, which is in line with the keto diet. Rebel, for example, is an ice cream brand designed for people on the keto diet and uses cream as its main ingredient.

Dairy-Free Options

For dairy-free options, full-fat coconut milk or coconut cream can be used as a base. So Delicious, for instance, makes dairy-free ice cream from full-fat coconut milk.

Other Ingredients

Other ingredients that can be used in keto ice cream include vegetable glycerin, milk protein isolate, egg yolks, and natural vanilla flavour.

Homemade Keto Ice Cream

When making keto ice cream at home, it is important to use low-carb sweeteners. Erythritol, a zero-calorie sugar alcohol, is a popular choice. Other options include stevia, monk fruit, and allulose.

To create a creamy texture, heavy cream or coconut cream is often used, and almond milk or coconut milk can be added to prevent the ice cream from becoming too dense. Vanilla extract is typically added for flavour, and xanthan gum can be used as a stabiliser to prevent the ice cream from becoming icy or crystallising.

Flavour Variations

Keto ice cream can be customised with various flavourings. For a chocolate flavour, unsweetened cocoa powder can be added, and for a mint chocolate chip flavour, peppermint extract and sugar-free chocolate chips can be included. Fruit flavours can also be created, such as strawberry, by blending the ice cream base with fresh or frozen fruit.

Ingredients to avoid

The keto diet is high in fat, moderate in protein, and low in carbohydrates. Here are some ingredients to avoid when making keto-friendly ice cream:

Sugar

Sugar is a simple carbohydrate that can quickly spike your blood sugar and insulin levels, shifting your body from burning fat and ketones to prioritising sugar use. It is best to avoid all forms of sugar, including table sugar, honey, maple syrup, and agave. Additionally, be wary of products with hidden sugars, such as fruit juice, dried fruit, and molasses.

Starch

Starch is another type of carbohydrate that can be broken down into sugar molecules in the body. Wheat and corn are the biggest sources of starch, so it is best to avoid grain-based products such as bread, pasta, and cereals. Starchy vegetables like potatoes and sweet potatoes should also be limited.

Industrial Fats

Industrial fats, such as partially hydrogenated oils and vegetable shortening, are artificially produced and have been linked to negative health effects. These include an increased risk of heart disease and raised LDL cholesterol levels. It is best to minimise or avoid these fats and opt for natural, minimally processed oils like olive oil, coconut oil, and nut oils.

Sugar Replacements

While sugar replacements can help reduce the carbohydrate content of ice cream, some may have negative side effects. Artificial sweeteners, such as aspartame and sucralose, may impact blood sugar levels, gut health, and cravings. Sugar alcohols, such as erythritol and xylitol, can also cause digestive issues in some individuals. Natural sweeteners like stevia and monk fruit are generally considered safer alternatives.

Flavours

Keto-Friendly Ice Cream Brands

There are several keto-friendly ice cream brands on the market, including Halo Top, Edy's, Enlightened, So Delicious, and Rebel. These brands use sugar substitutes and sugar alcohols to keep the carb count low, making them suitable for a keto diet.

• Halo Top's Keto Series includes flavours such as Chocolate Caramel Lava Cake, Mint Chocolate Cookie, and Banana Cream Pie.
• Edy's Slow Churned No Sugar Added offers flavours like Fudge Tracks, Vanilla Bean, Triple Chocolate, and Neapolitan.
• Enlightened has a variety of keto options, including Chocolate Peanut Butter, P.B. Cookie & Brownie Dough, Caramel Chocolate Double Dough, and Mint Chocolate Chunk.
• So Delicious No Sugar Added (Dairy-Free) offers dairy-free, coconut milk-based ice cream with negligible amounts of sugar.
• Rebel has a range of flavours designed for the keto diet, including Butter Pecan.

Homemade Keto Ice Cream Flavours

If you want to make your own keto-friendly ice cream at home, there are plenty of flavour options to choose from. Here are some ideas:

• Chocolate
• Strawberry
• Hazelnut
• Mint Chip
• Butter Pecan
• Salted Caramel
• Peanut Butter Cup
• Birthday Cake
• Brownie Batter
• Cookies and Cream
• Cookie Dough

Frequently asked questions