Brenda Khan
The keto diet involves drastically reducing your carb intake while eating most of your calories from fat and a moderate amount from protein. This means that ice cream, which is usually high in carbs, is off the table. However, there are some keto-friendly ice cream options available, such as Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel. These brands use sugar substitutes like erythritol, monk fruit, and stevia to reduce the carbohydrates in their products. While these ice creams are low in carbs, they are not low in calories and may have more fat per serving than regular ice cream.
| Characteristics | Values |
|---|---|
| Keto-friendly ice cream brands | Halo Top, Edy's, Arctic Zero, So Delicious, Rebel, Enlightened, Nick's |
| Sweeteners | Monk fruit, erythritol, stevia, sugar alcohols, chicory root, guar and acacia gum, allulose |
| Carbohydrates | Low net carbs, fewer than 10 grams of net carbs per serving |
| Calories | Higher calories per serving than regular ice cream |
| Fat | Higher fat content than regular ice cream |
| Fiber | May cause digestive issues for some people |
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What You'll Learn
Keto-friendly ice cream brands
The goal of the keto diet is to shift your metabolism into ketosis, where your body burns fat for energy. Typically, ice cream is high in carbohydrates and does not make the keto diet. However, there are several keto-friendly ice cream brands available that use sugar substitutes to reduce the carbohydrates in their products and help you stay in ketosis.
Some of the best keto ice cream brands include Rebel, which offers a range of flavours such as Chocolate Caramel Nut, Pistachio, Banana Peanut Butter Chip, and Cherry Chip. Rebel ice cream is made with low-carb sweeteners like erythritol and monk fruit, and its products are higher in fat and calories compared to other keto-friendly brands.
Arctic Zero is another keto-friendly brand that offers flavours like Strawberry Shortcake, Vanilla Latte, Pistachio, and Cake Batter. Each serving contains 11 grams of carbohydrates and 3 grams of fiber. They use allulose and monk fruit extract to replace sugar, providing only 0.4 calories per gram.
So Delicious is a dairy-free ice cream brand that uses full-fat coconut milk. Their No Sugar Added varieties have negligible amounts of sugar and use a combination of erythritol and monk fruit extract as sweeteners.
Other keto-friendly ice cream brands include Halo Top, which offers flavours like Sea Salt Caramel and Birthday Cake, and Edy's, which has a No Sugar Added line with fan favourites such as Fudge Tracks and Vanilla.
In addition to these brands, there are also keto-friendly ice cream options available at Walmart, such as the Peanut Butter Chocolate flavour, and at Aldi, which offers three flavours.
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Sugar substitutes
The goal of the keto diet is to shift your metabolism into ketosis, where your body burns fat for energy. To achieve this, the keto diet involves drastically reducing your carb intake while eating most of your calories from fat and a moderate amount from protein. As a result, ice cream, which typically contains high levels of carbohydrates and sugars, does not usually make the list of keto-friendly foods. However, some brands have created keto-friendly ice cream by using sugar substitutes, reducing the carbohydrates in their products. Here are some common sugar substitutes used in keto-friendly ice cream:
Chicory Root
Derived from the chicory plant, chicory root is a source of fiber that slows digestion and absorption of carbohydrates, helping to regulate blood sugar levels. However, chicory root may cause digestive issues such as gas and bloating in some individuals.
Guar and Acacia Gum
These ingredients contain soluble fiber, which forms a gel-like substance that thickens liquids.
Monk Fruit
Monk fruit is a small round fruit native to China. It is 100–250 times sweeter than table sugar and contains no calories. Monk fruit is often used in keto-friendly ice cream, either alone or in combination with other sugar substitutes.
Stevia
Derived from plant leaves, stevia is a highly potent sweetener that is about 200–400 times sweeter than table sugar. It contains zero calories, making it ideal for keto-friendly desserts.
Sugar Alcohols
Sugar alcohols, such as xylitol and erythritol, have about half the calories of table sugar. They are commonly used in keto-friendly ice cream to achieve sweetness while keeping total carbohydrates and sugar content low. However, sugar alcohols may cause digestive issues in some individuals.
Allulose
Allulose is another sugar substitute that provides only 0.4 calories per gram compared to sugar's 4 calories per gram. It is metabolized differently by the body and does not count toward total sugars or added sugars on nutrition labels.
When choosing keto-friendly ice cream, it is important to read the ingredient list and nutrition label. While these sugar substitutes can help reduce carbohydrates, some individuals may need to avoid certain sweeteners due to digestive sensitivities. Additionally, some keto-friendly ice creams may have higher fat and calorie content, so it is essential to consider your overall dietary needs and goals.
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Monk fruit, stevia, and erythritol
Monk fruit is a sweetener that comes from a small round fruit native to China. It is 100-250 times sweeter than table sugar, has no calories, and does not upset the stomach or produce a cooling effect. It is often used in combination with other sweeteners, such as erythritol, in keto-friendly ice cream.
Stevia is another plant-based sweetener that is 200-400 times sweeter than table sugar. Some people find that it has a bitter aftertaste. It is important to note that stevia does not prevent keto ice cream from becoming rock-hard, but it also does not crystallize.
Erythritol is a sugar alcohol that has about half the calories of table sugar. It is commonly used in keto-friendly ice cream, but some people experience digestive issues and occasional gas after consuming it.
Some people prefer to use allulose, another sugar alcohol, instead of erythritol because it keeps the ice cream softer and scoopable. Allulose provides only 0.4 calories per gram compared to 4 calories per gram from sugar, and it does not count towards the total sugars on the Nutrition Facts label.
When choosing a keto-friendly ice cream, it is important to consider the presence of added fiber and the source of fiber. Additionally, some people may need to avoid sugar alcohols and opt for ice cream made with alternative sugar substitutes due to digestive issues.
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High fat content
The keto diet involves drastically reducing your carb intake while eating the majority of your calories from fat. Therefore, when choosing an ice cream that meets the keto nutritional profile, it should be extremely low in carbohydrates and high in fat.
Rebel is a popular ice cream brand designed for people on the keto diet. Its pints are made with cream and other high-fat ingredients, which makes them higher in fat and calories than other keto-friendly brands. For example, its Butter Pecan flavour has 13 grams of total carbohydrates per serving, but it's important to note that it contains more calories per serving than regular ice cream.
You can also make keto ice cream at home by taking full-fat cream, mixing in a tablespoon of cocoa powder, and adding a liquid sweetener of your choice. You can also add keto chocolate chip pieces, a nut butter, or vanilla or peppermint extract.
Other keto-friendly ice cream brands include Halo Top, Edy's, Arctic Zero, So Delicious, Enlightened, and Nick's.
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Low-carb ice cream recipes
While ice cream is usually high in sugar and carbohydrates, there are keto-friendly ice cream options available in the market. These include brands like Halo Top, Edy's, Arctic Zero, So Delicious, and Rebel. However, if you prefer to make your own low-carb ice cream at home, here are some recipes you can try:
Recipe 1: Keto Ice Cream with Just 3 Ingredients
This recipe by The Big Man's World requires only three ingredients and no ice cream machine. The ingredients include heavy cream, also known as double or thickened cream; sweetener; and xanthan gum. You can use a hand mixer to blend the ingredients and then transfer the mixture into a jar to freeze it. This recipe yields a rich, creamy, and smooth ice cream with a melt-in-your-mouth texture. If you want to add flavour, the base is vanilla, but you can experiment with other options.
Recipe 2: No-Churn Keto Ice Cream
This recipe by Wholesome Yum is a no-churn ice cream that is ultra-low in carbs, with only 3.3 grams of net carbs per serving. It is also refined sugar-free, gluten-free, and egg-free. The recipe includes just five ingredients, making it easy to create a smooth, creamy, and scoopable ice cream with no aftertaste. While the recipe does not specify the ingredients, it does mention that churning the mixture when it is very cold results in a better texture.
Recipe 3: Keto Ice Cream with Coconut Cream
This recipe, shared on a Reddit thread, includes full-fat coconut cream as a dairy-free substitute for heavy cream. You can also replace some or all of the cream with coconut milk beverage or almond milk to lighten the calories. For sweetening, the recipe recommends using Besti Powdered Monk Fruit Allulose Blend instead of erythritol or other sugar substitutes, as they can make the ice cream gritty and rock-hard. The recipe suggests blending all the ingredients and then freezing the mixture, stirring it at regular intervals to prevent iciness.
Recipe 4: Keto Ice Cream with Condensed Milk
This recipe by All Day I Dream About Food includes sugar-free condensed milk, heavy cream, a powdered sweetener, vodka, vanilla extract, and salt. You can prepare the condensed milk and then add the remaining ingredients. After a taste test, you can adjust the sweetener to your preference. This recipe also suggests freezing the mixture and then churning it in an ice cream maker for a smoother texture.
Recipe 5: Keto Ice Cream with Orange Extract
Another recipe by All Day I Dream About Food includes heavy cream or a combination of heavy cream and almond milk, with added orange extract for flavour. The creator of the recipe mentions using a Ninja Creami ice cream maker to prepare the ice cream, freezing the mixture for 24 hours. This recipe yields a creamy and delicious ice cream.
These recipes provide a range of options for creating low-carb, keto-friendly ice cream at home, allowing you to customise flavours and textures to your preference.
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Frequently asked questions
There are several keto-friendly ice cream brands available, such as Halo Top, Edy's, Arctic Zero, So Delicious, Rebel, Enlightened, and Nick's. These brands use sugar substitutes like erythritol, monk fruit, and stevia to keep the carbohydrate content low.
Some popular keto ice cream flavours include Chocolate Glazed Donut, Sea Salt Caramel, Caramel Butter Pecan, Peanut Butter Chocolate Chip, and Birthday Cake.
Keto ice cream is a great option for those on a ketogenic diet as it is low in carbohydrates and sugar. It can help satisfy your sweet tooth while keeping you in ketosis and working towards your health goals.
While keto ice cream is low in carbs, it is not low in calories or fat. In fact, it often has more fat per serving than regular ice cream due to the addition of oil or other fat sources. Some people may also experience digestive issues with certain sweeteners or fibres used in keto ice cream, such as chicory root or sugar alcohols like xylitol.
