Sugar-Free Ice Cream: Keto-Friendly Or Not?

Sugar-free ice cream is a great treat for people on the keto diet, but it's important to know what you're getting. While no sugar added ice cream is available in supermarkets, it often contains sugar alcohols like xylitol, maltitol, and erythritol, or natural sweeteners like stevia and monk fruit. These substitutes can have a hyper-sweet taste, and sugar alcohols may trigger symptoms for people with irritable bowel syndrome (IBS) or other GI conditions.

Making your own sugar-free ice cream at home is a great option, and there are plenty of recipes available online. You can use an ice cream maker or go for a no-churn option, and there are lots of flavour variations to try, from chocolate and mint chip to butter pecan and peanut butter cup.

Sugar alcohols like xylitol and erythritol are used as sweeteners in keto ice cream

Erythritol is a type of sugar alcohol and one of the most common artificial sweeteners available. It is popular in foods marketed for weight loss and diabetes. It has zero calories as it is quickly absorbed by the small intestine and excreted by the body through urine within 24 hours. Erythritol is similar in taste to table sugar and is commonly available in crystal granules or powder form.

However, there is increasing scientific evidence that suggests that erythritol and other artificial sweeteners can be detrimental to health and may be worse for you than table sugar. Research shows that erythritol may be associated with an increased risk of heart attack, stroke, and even death. It can also cause mild to severe digestive issues if consumed in large amounts, including bloating, cramping, excess gas, and diarrhea.

Xylitol is another sugar alcohol used as a sweetener in keto ice cream. It is a larger molecule that is not digested by the human body and can cause abdominal pain and diarrhea when it reaches the gastrointestinal tract, especially the colon.

While sugar alcohols are popular sweeteners for keto ice cream, it is important to be aware of their potential health risks and side effects.

Keto ice cream is made with milk alternatives like coconut milk and almond milk

Keto ice cream is often made with milk alternatives like coconut milk and almond milk. These alternatives are used because they are low-carb, dairy-free, and vegan-friendly. Coconut milk is a good option for those who are allergic or intolerant to nuts, as almond milk is for those who are allergic or intolerant to coconuts. They are both high in fat, which is important for those following a keto diet.

Coconut milk is also a great base for keto ice cream as it has a subtle flavour that can be masked easily. For example, Arman Liew's coconut ice cream recipe uses cashew or almond butter, maple syrup, and vanilla extract to transform the flavour of coconut.

Almond milk is another popular option for keto ice cream, as it is low-carb and has a great flavour and mouthfeel. It is also dairy-free and vegan. A simple almond milk ice cream recipe uses soaked cashews, almond milk, and maple syrup. The soaked cashews add thickness and creaminess to the ice cream, while the almond milk provides a subtle vanilla flavour.

Keto ice cream can be made with an ice cream maker or blended and frozen in a loaf tin or freezer-friendly container. It is important to stir the mixture regularly as it freezes to achieve a smooth and creamy texture.

Keto ice cream is high in fat, moderate in protein, and low in carbohydrates

The keto diet is high in fat, moderate in protein, and low in carbohydrates. While ice cream is usually high in carbs, there are keto-friendly ice cream brands that are low in net carbs and high in fat, making them suitable for the keto diet. These include Halo Top, Edy's, Enlightened, So Delicious, and Rebel.

Keto ice cream is made with sugar substitutes such as sugar alcohols (erythritol, xylitol, and stevia) and natural sweeteners (monk fruit and stevia). These substitutes have about half the calories of sugar.

Keto ice cream is also high in fat and calories compared to regular ice cream due to the addition of oil or other fat sources. For example, Rebel ice cream is made with cream, high-fat ingredients, erythritol, and monk fruit, resulting in higher fat and calorie content.

Keto ice cream can be made at home by creating a sugar-free sweetened condensed milk base using butter, heavy cream, and a powdered sweetener like Besti Powdered Monk Fruit Allulose Blend. This base is then combined with almond milk and additional heavy cream before being chilled, churned, and frozen. The use of Besti Powdered Monk Fruit Sweetener is crucial for a soft and scoopable texture, as other sweeteners tend to result in a hard and gritty consistency.

Overall, keto ice cream is high in fat, moderate in protein, and low in carbohydrates, making it suitable for those following a ketogenic diet.

Commercial brands of keto ice cream include Halo Top, Edy's, Enlightened, So Delicious, and Rebel

There are several commercial brands that offer keto-friendly ice cream, including Halo Top, Edy's, Enlightened, So Delicious, and Rebel. These brands use sugar substitutes like xylitol, erythritol, stevia, and monk fruit to keep the ice cream low in net carbs and suitable for a keto diet.

Halo Top

Halo Top's Keto Series offers a range of flavors, from Mint Chocolate Cookie to Banana Cream Pie, with about 4-10 grams of net carbs per pint. Their ice cream is also a good option for those looking for a low-calorie treat, with servings having around 150-200 calories. However, some people may not like the texture of this ice cream, as it can be a bit grainy.

Edy's Slow Churned No Sugar Added

Edy's has replaced sugar in some of its fan-favorite flavors, including Fudge Tracks, Vanilla Bean, Triple Chocolate, and Neapolitan, with sorbitol, maltitol syrup, and Splenda (sucralose). A two-thirds-cup serving of their Vanilla Bean flavor contains 130 calories and 14 grams of net carbs.

Enlightened

Enlightened offers a variety of keto ice cream options, as well as low-calorie non-keto options. Their keto options typically contain 2-3 grams of net carbs per serving, while the low-calorie options have 7-12 grams of net carbs and 120-140 calories per two-thirds-cup serving. Enlightened uses allulose, sugar alcohol, and monk fruit extract as sweeteners.

So Delicious No Sugar Added (Dairy-Free)

So Delicious makes dairy-free ice cream from full-fat coconut milk, sweetened with erythritol and monk fruit extract. Their No Sugar Added varieties have negligible amounts of sugar, with a serving containing 130-160 calories, 9-10 grams of net carbs, and 2 grams of protein.

Rebel

Rebel is an ice cream brand specifically designed for people on the keto diet, with pints made from cream, high-fat ingredients, erythritol, and monk fruit. Rebel has a higher fat and calorie content compared to other brands, and their ice cream has negligible amounts of sugar, with just 4-8 grams of net carbs per pint. Rebel also has less than 3 grams of net carbs per two-thirds-cup serving.

Keto ice cream can be made at home with just four ingredients: coconut milk, sweetener, vanilla extract, and a pinch of salt

Keto Ice Cream

Ingredients:

• Coconut milk
• Sweetener (erythritol, xylitol, or sweetener of choice)
• Vanilla extract
• Pinch of salt

Method:

Stir together the coconut milk, sweetener, salt, and vanilla extract. If making chocolate ice cream, stir in cocoa powder too.

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 a low cost at most grocery stores or home stores. Then, blend the frozen ice cubes in a high-speed blender, or thaw them enough to blend in a food processor or regular blender.

Tips:

• Be sure to use full-fat canned coconut milk, not lite coconut milk or the cartons of coconut milk beverage sold in the dairy case.
• Sugar-free options that work well for the sweetener include granulated erythritol or xylitol, a low-glycemic and natural sugar alternative with 40% fewer calories that is absorbed more slowly than sugar and doesn’t have the same effect on insulin or blood sugar levels.
• If you’re not counting carbs or watching sugar intake, you can use your favorite sweetener, such as sugar, honey, or pure maple syrup.
• For a chocolate version, simply stir in one-fourth cup of regular unsweetened cocoa powder along with the other ingredients.
• To make different flavors, experiment with different extracts and add-ins. For example, stir in diced strawberries to make strawberry ice cream, pecans and butter extract for butter pecan, half a teaspoon of instant coffee, a handful of shredded coconut, or pure peppermint extract and chopped dark chocolate to get mint chocolate chip.

Frequently asked questions