Low-carb dieters sometimes feel limited by their options in the kitchen, but diets like the ketogenic diet don’t have to feel restrictive. Heavy whipping cream (HWC), a versatile keto-friendly food, is full of energizing fats and can be used in keto-friendly breakfasts, lunches, and dinners.
What is Heavy Whipping Cream?
Heavy cream (also known as "heavy whipping cream") is a cream that contains 36-40% milkfat. Fresh milk naturally separates into cream and milk. The cream rises to the top because of its fat content. It’s then skimmed off before further processing. To make heavy whipping cream, this cream is pasteurized and homogenized. This involves heating and applying high levels of pressure to the cream to kill pathogens, lengthen shelf life, and improve stability. Many types of heavy whipping cream also contain additives that help stabilize the cream and keep the fat from separating. One of these additives is carrageenan, which is extracted from seaweed, while another is sodium caseinate, the food-additive form of the milk protein casein.
Heavy cream has more fat in it than whole milk, making it a versatile kitchen ingredient. The extra fat means it can be heated to higher temperatures without curdling and can be whipped more easily into toppings like whipped cream. And because it’s high-fat and low-carb, heavy cream is great for keto dieters.
Nutritional Profile of Heavy Whipping Cream
Heavy whipping cream is mostly fat, so it’s high in calories. It’s also rich in choline, fat-soluble vitamins, and certain minerals. One half-cup of liquid cream is equivalent to 1 cup whipped cream (120 grams) and contains:
- Calories: 408
- Protein: 3 grams
- Fat: 43 grams
- Carbs: 3 grams
- Vitamin A: 55% of the Daily Value (DV)
- Vitamin D: 10% of the DV
- Vitamin E: 7% of the DV
- Calcium: 6% of the DV
- Phosphorus: 6% of the DV
- Choline: 4% of the DV
- Vitamin K: 3% of the DV
The fat in heavy whipping cream is primarily saturated fat, which was long thought to contribute to the development of heart disease. Heavy whipping cream also contains choline and vitamins A, D, E, and K, all of which play vital roles in your health. Vitamin A is essential for eye health and immune function, while choline is critical to early brain development and metabolism. Furthermore, heavy whipping cream contains calcium and phosphorus, two minerals that are necessary for healthy bones.
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Heavy Whipping Cream vs. Whipping Cream
Different types of cream are classified based on their fat content. Heavy whipping cream should not be mistaken for whipping cream, as these are not the same product. Heavy whipping cream and heavy cream contain at least 36% milk fat. On the other hand, light whipping cream, which is sometimes called whipping cream, is slightly lighter, containing 30-35% milk fat.
Because of its lower fat content, light whipping cream produces an airier whipped cream, while heavy whipping cream produces a richer whipped cream. Half-and-half is another cream-based product, consisting of half cream and half milk. It contains 10-18% milk fat and is primarily used in coffee.
Uses of Heavy Whipping Cream
Heavy whipping cream can be used in a variety of ways in food manufacturing and home cooking. Whipping or churning heavy whipping cream causes its fat molecules to clump together. After a few minutes of whipping, this property causes the liquid cream to turn into whipped cream. After a few more minutes of churning, the whipped cream turns into butter. Buttermilk, another popular dairy product, is the fluid that remains after heavy whipping cream has been churned into butter.
Heavy whipping cream is also used to add creaminess to coffee, baked goods, soups, and other recipes. Many people following high fat diets such as the ketogenic diet use it to add extra fat to their meals and beverages.
Heavy Cream on the Keto Diet
Heavy cream is perfect for low-carb diets like keto. On the keto diet, your body works in a state called ketosis, where you burn fat as a primary fuel source. Ketones, a natural chemical made in the liver, convert fat into energy that the body then uses. The idea behind keto and other low-carb diets is that after adapting to eating a low-carb diet, your body turns into a 24/7 fat-burning machine. Without glucose, your body gets used to burning fat and weight loss comes easier and faster.
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Here are some options for using heavy cream on the keto diet:
- Coffee and Tea: Many people drink coffee or tea in the morning while on the keto diet. Coffee contains caffeine, which has a natural metabolism-boosting effect. Your body burns more calories doing nothing when you drink caffeinated products. And because coffee and tea are low-calorie beverages that only contain trace amounts of the three macronutrients, they’re both keto-friendly. Adding heavy cream into your coffee gives your body more energy while keeping you in a fat-burning state.
- Desserts and Baked Goods: Perhaps the most exciting way to use heavy cream on the keto diet is to concoct delicious, low-carb, high-fat desserts and baked goods.
- Dinner Entrees and Side Dishes: Maybe not as exciting as keto ice cream, but heavy cream works well in keto-friendly dinner entrees and side dishes, too.
- Smoothies and Meal Replacement Shakes: Heavy whipping cream provides a creamy, decadent texture to keto smoothies and keto meal replacement shakes.
"Fat Coffee" and Weight Loss
Combining fat sources like heavy cream, butter, or MCT oil with caffeine can expedite weight loss and help you reach your health goals faster. For keto dieters, this drink sounds like a dream come true. People who drink boosted coffee in the morning boast that they have sustained energy, increased alertness, and fewer hunger cravings. People often replace breakfast with "fat coffee" to lose weight, reap the performance benefits, or both.
Benefits of Heavy Whipping Cream
Heavy whipping cream and other full fat dairy products contain several health-boosting vitamins and minerals, including the fat-soluble vitamins A, D, E, and K. In fact, full fat dairy products contain more fat-soluble vitamins than their low fat and fat-free counterparts. What’s more, your body absorbs fat-soluble vitamins better when you consume them with fat, such as the fat found in heavy whipping cream.
Some studies have also found that full fat dairy products are associated with a decreased risk of obesity, type 2 diabetes, and heart disease. One study in more than 1,300 participants observed that those who reported the highest intake of full fat dairy were significantly less likely to have obesity than those who reported the lowest intake. Those with higher intakes also had significantly less belly fat.
One 13-week study in 36 adults compared the low fat Dietary Approaches to Stop Hypertension (DASH) diet to a high fat version of the diet containing 40% fat and full fat dairy products. Researchers noted that both diets reduced high blood pressure, but the higher fat diet had the added benefit of decreasing harmful very low density lipoprotein (VLDL) cholesterol while maintaining levels of heart-protective high density lipoprotein (HDL) cholesterol.
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Furthermore, heavy whipping cream appears to be healthier than several highly refined low fat products that can serve as cream replacements, such as coffee creamers and whipped topping. Compared with whole foods, these products are less filling and have a greater impact on your blood sugar levels. High intake of these refined foods has also been linked to obesity.
Heavy Cream and Cardiac Health
Heavy cream is a good source of fats. It has both polyunsaturated and monosaturated fats. These fats help reduce the risk of cardiac disorders. The unsaturated fat helps reduce the cholesterol level in the blood. Unsaturated fat helps maintain overall health.
Evidence from observational studies suggests a protective effect of dairy food consumption on overweight and obesity risk.
Downsides of Heavy Whipping Cream
Heavy whipping cream is very high in calories, containing 408 calories per 1/2 cup (120 grams). Therefore, it can be easy to consume excess calories if you use it often. Lower calorie alternatives include half-and-half, whole milk, and nut milks.
Surprisingly, it’s estimated that more than 65% of people may be lactose intolerant and need to avoid heavy whipping cream and other dairy products. Moreover, some research shows that dairy products may contribute to mucus production in many people - even those who don’t have any allergy or intolerance to dairy. However, more research is needed to establish a stronger connection between the two.
Dairy intake has also been associated with an increased risk of certain cancers. Additionally, many heavy whipping creams contain additives, such as carrageenan and sodium caseinate. These have been linked to intestinal damage when consumed in high doses in animal and test-tube studies.
Potential Health Concerns
High-fat dairy such as heavy whipping cream has been linked to a higher risk of dementia and worse breast cancer survival rates. High-fat dairy has also been associated with an increased risk of death from prostate cancer. The more whole-fat milk people consumed, the greater their risk.
Heavy cream’s fat content makes it very rich. You might find that it bothers your stomach if you have a digestive disorder. Getting the calcium and protein you need from nuts and leafy vegetables may offer more nutritional benefits than getting it from dairy products.
Heavy Whipping Cream and Weight Loss
Heavy cream is high in fats and low in carbohydrates, so it is a choice for weight loss. A few years ago, this was a controversial question, but a recent study made it clear that heavy cream is good for weight loss. Some people even think that using heavy cream could help with weight loss. But there's no proof of this. Heavy cream has more calories than other milk products and isn't usually recommended for weight loss.
Incorporating heavy cream in food makes the texture of the food richer and includes healthy fat. Therefore, it should be taken in a minimal amount.
How to Choose and Store Whipped Cream
Freshly whipped cream should be light and airy, holding its shape well when dolloped. The cream should have a smooth texture, not grainy or lumpy, and taste sweet with a hint of vanilla. Avoid whipped cream that is watery or has separated, as this suggests it has been sitting too long. Whipped cream that tastes rancid or has an oily texture should also be avoided, as it may have spoiled.
Whipped cream should be kept in the refrigerator, ideally in its original packaging. Refrigeration helps retain its texture and flavor for about 5-7 days after opening. Remember to shake it well before each use to ensure even consistency. Storing whipped cream at room temperature can lead to rapid spoilage. Be cautious with utensils when serving, as using dirty ones can introduce harmful bacteria. Make sure the container is securely closed to maintain its quality.
If your whipped cream starts to separate, you can re-whip it briefly to restore its fluffy texture, adding a touch of powdered sugar if needed to stabilize it.
Alternatives to Heavy Whipping Cream
When a recipe calls for heavy whipping cream, you might try a lower-fat dairy replacement. Half-and-half cream is equal parts heavy whipping cream and milk. It has a light, creamy texture and is usually around 10% fat, but you can find light versions with less fat. It’s often used as a milk substitute in cream soups and baking recipes.
Coffee creamer is a dairy-free product made with sugar, water, and oil. Creamers are often flavored and have many other additives, including carrageenan and gums. They are sometimes called coffee whiteners.