Sugar-Free Sorbet: Keto-Friendly Treat Or Misleading Myth?

Sugar-free sorbet is a refreshing treat for those on a keto diet. While traditional sorbet is packed with sugar and carbs, sugar-free sorbet uses low-carb sweeteners and fruit to create a delicious dessert. The key to making keto-friendly sorbet is to choose the right ingredients, such as blackberries, raspberries, and lemon, and to use an ice cream maker to achieve the perfect creamy texture. With just a few simple ingredients and an ice cream machine, you can enjoy a tasty, low-calorie treat that's perfect for a hot day.

Sugar-free sorbet recipes

Yes, sugar-free sorbet is keto-friendly. Sugar-free sorbet is a great keto dessert option, especially on hot days. While sorbet is usually packed with sugar, sugar-free sorbets are sweetened with keto-friendly alternatives, such as Swerve, erythritol, monk fruit sweetener, or allulose.

Raspberry Sorbet

This recipe for raspberry sorbet is creamy and delicious, with a rich raspberry colour and flavour. It's a great way to use fresh raspberries, and it only takes about 10 minutes of prep work.

Ingredients:

• 2 cups + 2 tablespoons water, divided
• 3 cups fresh raspberries
• 2 tablespoons lemon juice
• 2 tablespoons vodka (optional, helps reduce iciness)
• Additional powdered sweetener to taste

Instructions:

• In a medium saucepan over medium heat, combine 2 cups of water with the sweetener of your choice. Bring to a boil and cook for 5 minutes. Let cool for 15 minutes.
• In a blender or food processor, puree the berries with the remaining 2 tablespoons of water and the lemon juice.
• Strain the berry puree through a fine mesh sieve to remove the seeds. You should end up with about 1 ½ cups of puree.
• Combine the raspberry puree and the water/sweetener mixture, then chill the mixture for at least 2 hours.
• Whisk in the vodka, if using.
• Churn the mixture in an ice cream maker according to the manufacturer's directions, until it reaches the consistency of soft-serve ice cream.
• Transfer the mixture to an airtight container and freeze until firm.

Lemon Sorbet

This lemon sorbet recipe is perfectly sweet, zingy, and wonderfully refreshing. It's a great way to get a healthy dose of vitamin C while satisfying your sweet tooth.

Ingredients:

• 1 ¼ cup water (300 ml)
• ¾ cup granulated sweetener (150g)
• 1 strip of lemon peel
• Juice of 7-8 lemons (about 300ml)
• Zest of 1 lemon to decorate (1 tablespoon)

Instructions:

• Add the water, sweetener, and lemon peel to a pan. Ensure that you don't get any white pith on the lemon peel, as it can make the syrup bitter.
• Heat the mixture on low heat until the sweetener dissolves and thickens slightly to a syrup, which should take about 7 minutes. Then, let it cool.
• Juice the lemons and add the lemon juice to the cooled syrup, stirring to combine.
• Pour the lemon mixture into ice cube trays or a non-stick loaf tin. Cover with cling film and freeze for 3 hours or until solid. You can leave it overnight if you prefer.
• When frozen, run the sides of the loaf tin under hot water to loosen the sorbet. Tip the sorbet onto a chopping board and chop it into chunks. If you've left it overnight, you may need to smash it.
• Place the chunks into a high-speed food processor and blitz until smooth. The smaller you cut the cubes, the easier it will be.
• Once combined, pour the sorbet back into your loaf tin and freeze for about 1.5-2 hours, or until it's scoopable.
• Serve scoops of sorbet decorated with a few curls of lemon zest.

Other Sugar-Free Sorbet Options

In addition to the above recipes, you can also make sugar-free sorbet with other fruits, such as blackberries, strawberries, or watermelon. Simply blitz frozen fruit in a food processor until smooth, and add a little sweetener to taste. You can also add a splash of vodka to help reduce iciness and keep the sorbet from freezing too hard.

Keto-friendly sweeteners

Natural Sweeteners

Natural sweeteners are those that are found in nature and are not developed in a lab. Here are two examples:

• Stevia: This sweetener is extracted from the stevia plant and is approximately 200 to 300 times sweeter than sugar. It has zero calories, carbohydrates, or other nutrients, making it ideal for a keto diet. It has a sweet flavour, but some varieties may have a slightly bitter aftertaste. Stevia is available in powdered, granulated, and liquid forms, with drops being the most recommended to avoid fillers. It has been shown to have no effect on blood sugar response and may even lower blood sugar and blood pressure.
• Monk Fruit: Monk fruit is a natural sweetener extracted from a plant native to Southeast Asia and has been used in traditional Chinese medicine for thousands of years. It is about 150 to 200 times sweeter than sugar and contains zero calories, carbs, or insulin. It is also rich in antioxidants. However, monk fruit can be expensive and challenging to find.

Sugar Alcohol Sweeteners

Sugar alcohols have a similar chemical structure to sugar, activating the sweet taste receptors on your tongue. They contain fewer calories and net carbs than plain table sugar. Here are some examples:

• Erythritol: Erythritol is a sugar alcohol found naturally in some fruits and vegetables and is commonly extracted from corn. It is not completely calorie-free but contains significantly fewer calories and net carbs than table sugar. Studies suggest it has no impact on blood sugar levels and may even be beneficial for dental health. Erythritol is considered safe to use, but consuming it in large doses may cause nausea.
• Xylitol: Xylitol is another sugar alcohol that is as sweet as sugar but contains 40% fewer calories. It has been found to improve dental health and may contribute to a reduction in body weight and blood sugar. However, it may cause digestive issues and is toxic to animals.

Artificial Sweeteners

Artificial sweeteners, such as aspartame, are created through a chemical process. While they are labelled as "zero calories," this is due to clever packaging and marketing. These sweeteners often contain almost four calories and one gram of carbs per serving, which can quickly add up on a keto diet. Additionally, there are lingering health concerns associated with artificial sweeteners.

Low-carb fruits

Sugar-free sorbets are a great option for those on a keto diet. While fruit does contain natural sugars, it is still possible to include low-carb fruits in a keto diet.

Watermelon is a great choice for a low-carb fruit, with only 7.5-8 grams of carbohydrates per 100 grams of fruit. It is also high in vitamins A and C, and its high water content will help keep you hydrated. Strawberries are another excellent option, with just over 7 grams of carbohydrates per cup. They are also packed with vitamin C and phytonutrients that offer anti-cancer, anti-inflammatory, and heart-protective benefits.

Raspberries and blackberries are also good choices, as they are high in fiber, which helps keep their carb count low. A cup of raspberries has 15 grams of carbs, while a cup of blackberries has less than 10 grams. These berries also provide vitamin C and other important nutrients.

Other low-carb fruits include cantaloupe, honeydew, peaches, and avocados. Cantaloupe has about 8 grams of carbs per 100 grams, while honeydew has around 9 grams. Peaches, a sweet and juicy treat, have only 10 grams of carbs per 100 grams, and avocados have about 8.5 grams of carbs per 100 grams.

When creating a keto dessert, it is important to be mindful of portion sizes, especially with fruits that are higher in natural sugars, such as mangoes and pineapple. However, with some creativity and the right ingredients, it is possible to enjoy a delicious sugar-free sorbet while staying within the guidelines of a keto diet.

Alcohol in keto sorbet

Sugar-free sorbets are a refreshing treat, especially on a hot day. But what about adding a little kick to your dessert? Can you include alcohol in a keto sorbet? The answer is yes, but there are a few things to keep in mind.

Firstly, it's important to understand that alcohol can affect your body differently when you're on a keto diet. Even a small amount of alcohol can hit you faster when your body is in ketosis. This is because your liver focuses on metabolising the alcohol instead of burning fat, which can slow down your weight loss goals. So, if you're going to include alcohol in your keto sorbet, it's best to enjoy it occasionally and in moderation.

When choosing alcohol for your keto sorbet, opt for pure forms of alcohol like whiskey, gin, tequila, rum, or vodka, as these contain zero carbs. You can also use a small amount of hard liquor in your sorbet to improve the texture and make it less icy. For example, a recipe for keto raspberry sorbet includes two tablespoons of vodka, which is optional but helps to reduce iciness and prevents the sorbet from freezing too hard.

If you want to add a more significant amount of alcohol to your sorbet, be mindful of the carb count. You can also get creative and make keto cocktails by mixing liquor with low-carb mixers like diet soda, seltzer, diet tonic water, or powdered flavour packets. These mixers will enhance the taste of your sorbet while keeping the carb count low.

In addition to the type of alcohol and mixers, the fruit you choose for your sorbet also matters. Some fruits, like mangoes and pineapples, are high in natural sugars and are generally avoided on keto diets. Instead, opt for blackberries, raspberries, strawberries, or watermelon as the base for your sorbet.

When making keto sorbet, it's crucial to use the right sweetener. Erythritol-based sweeteners will make your sorbet rock hard, so it's best to use allulose or a blend of allulose and monk fruit.

So, if you're looking to add some alcohol to your keto sorbet, go for it! Just remember to enjoy in moderation, choose your alcohol and mixers wisely, and have fun experimenting with different flavours.

Sugar-free sorbet vs. sherbet

Sugar-free sorbet and sherbet are both refreshing treats, perfect for a hot day or as a dessert. They are made with similar ingredients, but there are some key differences to be aware of, especially for those with dietary restrictions.

Ingredients and Nutritional Information

Sorbet is typically made with fruit, sugar, and flavourings, while sherbet contains a small amount of milk and sometimes egg white or gelatin. This means that sorbet is suitable for people who are lactose intolerant, allergic to dairy, vegetarian, or vegan, whereas sherbet is not. Sherbet is closer to ice cream in terms of ingredients and nutrition, as it contains dairy and butterfat.

Both treats are high in sugar, especially added sugars, so it is important to stick to the recommended serving size and look for lower-sugar varieties. A serving of 1/2 a cup is a good guideline, and you can always add in some fresh fruit for extra nutrients and fibre.

Taste and Texture

The addition of dairy gives sherbet a slightly creamier texture than sorbet, which is known for its icy and refreshing mouthfeel. Sherbet will also have a higher protein and mineral content due to the presence of milk, cream, and butterfat. However, sorbet is lower in saturated fat unless it is coconut milk-based.

Making Your Own Sugar-Free Sorbet or Sherbet

When making your own sugar-free sorbet or sherbet, it is important to choose the right sweetener. Some sweeteners can make the mixture rock-hard in the freezer, so look for ones that will keep the treat soft and scoopable, such as Besti Powdered Monk Fruit Allulose Blend. You can also add in some booze to jazz up your sugar-free sorbet!

Frequently asked questions