Sugar-Free Pudding: A Keto Treat?

Sugar-free pudding is a popular dessert option for people following a ketogenic diet. The ketogenic diet is a low-carbohydrate method of eating that has been shown to help with weight loss and various health issues such as diabetes, epilepsy, and autoimmune disorders. While boxed sugar-free puddings may be considered dirty keto due to their use of artificial sweeteners and preservatives, there are many recipes available for homemade keto-friendly sugar-free pudding. These recipes typically use alternative sweeteners, such as monk fruit or erythritol, and thickeners like gelatin or xanthan gum. Some people also opt for sugar-free pudding mixes, such as Jello, which can be made with almond milk to further reduce the carb count. Overall, sugar-free pudding can be a delicious and indulgent treat for those following a keto diet, bringing back memories of childhood while still adhering to dietary restrictions.

Sugar-free pudding recipes

Chocolate Pudding

Ingredients:

• Heavy/Double Cream
• Coconut Milk/Almond Milk/Any Milk
• Cocoa Powder
• Sweetener (Powdered/Granulated/Liquid)
• Eggs/Egg Yolks
• Glucomannan/Xanthan Gum/Cornstarch/Gelatin
• Butter/Coconut Oil
• Vanilla Extract
• Salt

Method:

• Heat the liquid (heavy/coconut/almond milk) in a medium saucepan over medium heat.
• Bring to a simmer, stirring occasionally, then remove from heat.
• Whisk in the sweetener.
• In a medium bowl, whisk the eggs/egg yolks together until smooth.
• Slowly add the hot cream mixture into the eggs, whisking continuously (this is called tempering).
• Slowly whisk the tempered eggs back into the saucepan of hot cream mixture.
• Stir in the cocoa powder and return the mixture to medium-low heat.
• Continue to whisk until the mixture is smooth and begins to thicken.
• Add the butter/coconut oil and vanilla extract, whisking until smooth.
• Divide the mixture into dessert cups and refrigerate until set.

Tips:

• Use a powdered sweetener for a smooth pudding.
• Avoid using chocolate chips as they are designed to keep their shape when melted.
• Keep your eye on the pudding as it can thicken up without warning.
• To avoid a "skin" forming on the pudding, press plastic wrap directly on the surface of the pudding.

Vanilla Pudding

Ingredients:

• Heavy Cream/Full-Fat Coconut Milk
• Wholesome Yum Keto Vanilla Syrup/Liquid Sweetener
• Egg Yolks
• Unflavoured Gelatin Powder
• Sea Salt

Method:

• Add 1/3 cup of heavy cream to a small bowl and sprinkle gelatin powder on top. Whisk and set aside to bloom.
• Add more heavy cream to a saucepan on the stove over medium-low heat, along with keto vanilla syrup and sea salt.
• Whisk and heat until the mixture is smooth and bubbling.
• Transfer the heated cream mixture to a bowl.
• Slowly pour in the egg yolks, whisking constantly (this is called tempering).
• Whisk the bloomed gelatin into the egg yolk mixture.
• Allow the pudding mixture to cool for 10 minutes.
• Whisk again to remove any film, then cover with plastic wrap flush against the surface of the mixture to prevent any additional film from forming.
• Refrigerate until firm.
• After the pudding has set, stir or whip with an electric mixer to make it more airy and ensure a smooth texture.

Tips:

• Sprinkle the gelatin instead of dumping it to help it dissolve completely.
• Keep leftovers in an airtight container with plastic wrap on top to prevent a skin from forming.

Other Variations:

You can make fruity flavours by adding 1-2 teaspoons of fruit flavour extract.

Keto-friendly ingredients

A ketogenic diet is a low-carbohydrate method of eating that can help with weight loss and reduce hunger. It is important to be mindful of the ingredients in your food when on a keto diet, as some products labelled "keto" may not be keto-friendly.

Dairy and Dairy Substitutes

Dairy is a great source of healthy fats and is encouraged in the keto diet. Enjoy hard cheeses such as Parmesan, cheddar, and gouda, or soft cheeses like cream cheese, mascarpone, and brie.

If you don't eat dairy, there are plenty of keto-friendly substitutes. Coconut kefir is a delicious option, and you can also use coconut cream as a dairy replacement in recipes. Unsweetened almond milk is another excellent dairy alternative, perfect for smoothies and breakfasts.

Nuts and Seeds

Nuts and seeds are a great addition to a keto diet as they are high in fat, protein, and taste. Walnuts, coconut, and tahini (sesame seed paste) are all tasty options.

Sauces, Fats, and Oils

Sauces and oils are a great way to increase the fat content of your meals. Opt for butter (preferably grass-fed), flax seed oil, hemp oil, Worcestershire sauce, creamy salad dressings, and vinegar-based dressings.

Vegetables

When it comes to vegetables, stick to those grown above the ground, as they tend to be lower in carbs. Good options include lettuce (romaine and arugula), Asian greens (bok choy and napa cabbage), and dark leafy greens (kale, spinach, and collard greens).

You can also get creative with zucchini noodles or cauliflower rice as low-carb substitutes for pasta.

Fruits

While on the keto diet, it is best to limit fruit to one serving per day. Acai berries are a good choice, and you can enjoy them with heavy cream, full-fat plain yogurt, or add them to your smoothies.

Protein

Protein is important on the keto diet, and all meat is keto-friendly. However, if you're looking for fattier cuts, go for pork belly, chicken thighs, and high-fat ground beef. Just watch out for hidden sugars and starches in processed meats.

Eggs and egg whites are also great sources of protein, as are whey protein powder and egg white protein powder.

Cooking and Baking Ingredients

Some specific ingredients can be very useful for keto cooking and baking. These include Celtic or Himalayan pink salt, dark chocolate (85% or higher), and almond flour, which is a great low-carb baking ingredient.

You can also use coconut flour for baking, and sweeten your dishes with a keto-friendly sugar substitute like monk fruit sweetener.

Beverages

When it comes to drinks, avoid juice and soda. Instead, opt for low-sugar probiotic drinks, tea (ginger, turmeric, or cinnamon tea are great options), or unsweetened sparkling water.

Keto-Friendly Alcohol

If you enjoy a drink, don't worry; there are keto-friendly alcohol options! Dry wines tend to have fewer residual sugars and lower carb counts. Try pinot noir, Cabernet Sauvignon, merlot, sauvignon blanc, chardonnay, champagne, or pinot grigio.

Most spirits, such as vodka, gin, tequila, and rum, are also keto-friendly, as they contain few carbohydrates and no added sugar.

So there you have it! A comprehensive list of keto-friendly ingredients to help you navigate your low-carb journey.

Using cornstarch or xanthan gum

Cornstarch and xanthan gum are both used as thickening agents in keto-friendly chocolate pudding recipes. Cornstarch is not keto-friendly, but the amount used in recipes is minimal and provides very few carbs overall.

Xanthan gum is a better alternative to cornstarch. It is a small but mighty ingredient, as you only need a very small amount to thicken your keto chocolate pudding. Xanthan gum is also a fantastic substitute for cornstarch in recipes. The quantity of xanthan gum is not equivalent to the same amount of cornstarch; you need far less xanthan gum. For example, in a recipe that calls for 1 tablespoon of cornstarch, you would only need 1 teaspoon of xanthan gum.

When making keto chocolate pudding with xanthan gum, it is important to add it slowly and keep whisking. You don't want the pudding to boil, so make sure it stays on low heat.

Ingredients:

• 1 cup heavy cream
• 1 cup almond milk (unsweetened)
• 1/2 cup powdered sweetener (such as Swerve)
• 1/4 cup cocoa powder (unsweetened)
• 1 teaspoon xanthan gum
• 2 teaspoons vanilla extract

Instructions:

• In a medium saucepan, add the heavy cream, almond milk, powdered sweetener, and cocoa powder.
• Turn the stove on low heat and start whisking. Continue whisking to prevent the chocolate from burning.
• As the mixture starts to thicken, add in the xanthan gum slowly, whisking continuously.
• Once the pudding has thickened, remove the saucepan from the heat.
• Stir in the vanilla extract and whisk until well combined.
• Transfer the pudding to a small bowl.
• Cover the pudding with plastic wrap, pressing it directly onto the surface to prevent a "skin" from forming.
• Refrigerate for 2-4 hours, or until the pudding is firm and chilled.

This keto chocolate pudding is a delicious and creamy treat that can be enjoyed by the whole family. It is a great example of how you can still enjoy your favorite foods, even when following a keto diet.

Sugar-free vs keto

Sugar-free products do not contain any added sugars or refined sugars, such as white table sugar. However, they may still include natural sugars from fruits, honey, or dairy products. Sugar-free recipes are often labelled as "no white", indicating the absence of white sugar, white flour, white rice, and white potatoes.

The keto diet, or ketogenic diet, is a low-carbohydrate method of eating. It typically involves reducing carbohydrate intake to a minimum while increasing the consumption of healthy fats and moderate amounts of protein. The goal is to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates.

Differences Between Sugar-Free and Keto:

The main difference between sugar-free and keto lies in their carbohydrate content. While sugar-free products avoid added sugars, they may still contain natural sugars and carbohydrates from fruits, dairy, or other sources. In contrast, keto focuses on minimizing overall carbohydrate intake, including both simple and complex carbs.

Sugar-free products can vary significantly in their carb counts. Some sugar-free desserts, for instance, may use fruit purees or natural sweeteners like honey, resulting in higher carb levels that may not align with keto guidelines. On the other hand, keto-friendly treats aim for very low carb counts, typically aiming for under 5-10 grams of net carbs per serving. Net carbs are calculated by subtracting the dietary fiber from the total carbohydrate content.

Examples of Sugar-Free vs Keto Treats:

To illustrate the difference, let's compare two chocolate pudding recipes: a sugar-free version and a keto-friendly version.

Sugar-Free Chocolate Pudding:

• Ingredients: Heavy cream or coconut milk, almond/hemp/macadamia milk, sweetener (e.g., Swerve, allulose), glucomannan or xanthan gum, cocoa powder, butter, vanilla extract.
• Carb Count: Approximately 4.8g of carbs per serving, depending on the sweetener and milk used.

Keto Chocolate Pudding:

• Ingredients: Heavy cream, gelatin powder, powdered monk fruit allulose blend, cocoa powder, sea salt, vanilla extract.
• Carb Count: Less than 5g net carbs per serving.

As you can see, the sugar-free pudding may have a higher carb count due to the milk and sweetener choices. In contrast, the keto pudding uses ingredients that minimize carb intake, resulting in a dessert that aligns with keto guidelines.

While both sugar-free and keto approaches aim to reduce added sugars, keto takes it a step further by significantly limiting overall carbohydrate consumption. When choosing between sugar-free and keto treats, it's important to consider not only the absence of added sugars but also the total carb count and the specific ingredients used.

Best sweeteners to use

Monk Fruit

Monk fruit is a natural sweetener, 100–250 times sweeter than regular sugar, with zero calories and carbs. It is extracted from a plant native to southern China and contains natural sugars and antioxidants. Monk fruit is often mixed with erythritol or stevia to blunt its aftertaste and improve its use in cooking.

Erythritol

Erythritol is a sugar alcohol that is about 70–80% as sweet as regular sugar, with just 5% of the calories. It has a negligible amount of calories and carbs and doesn't raise blood sugar or insulin levels. It is generally well-tolerated, easy to use in recipes, and may even help prevent dental plaque and cavities. However, it can cause digestive issues in some people and has a cooling mouthfeel.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is 200–350 times sweeter than regular sugar, has zero calories and carbs, and doesn't raise blood sugar levels. It is perfect for sweetening drinks and desserts, but because it is much sweeter than sugar, you need far less of it. Stevia has a bitter aftertaste and doesn't taste like sugar, so it can be challenging to cook with.

Allulose

Allulose is a rare sugar that occurs naturally in some foods like wheat, raisins, and figs. It has a molecular structure similar to fructose but isn't metabolized by the body, contributing negligible carbs and calories. Allulose is keto-friendly, bakes and freezes like sugar, and tastes like sugar without causing digestive issues in small amounts. However, it is more expensive and not widely available.

Xylitol

Xylitol is a sugar alcohol that is as sweet as sugar but contains fewer calories and carbs. It has a low glycemic index and is absorbed slowly by the body. Xylitol is low-carb but not zero-carb, so on a keto diet, it should be used in small amounts. It can be easily added to tea, coffee, shakes, or smoothies. Xylitol is also good for dental health but can cause digestive problems in high doses.

Frequently asked questions