For those embracing the ketogenic lifestyle, the idea of enjoying a creamy, sweet treat like ice cream might seem like a distant dream. The keto diet, characterized by its low-carb, high-fat, and moderate-protein approach, often feels restrictive when it comes to desserts. Most traditional ice cream varieties are loaded with sugar, making them a definite no-go. However, fear not, because the world of keto-friendly ice cream is expanding, offering delicious alternatives that won't derail your ketogenic journey.
Understanding Keto and Carbohydrates
The keto diet involves drastically reducing your carb intake while eating the majority of your calories from fat and a moderate amount of calories from protein. Most people on a keto diet need to eat fewer than 50 grams of carbohydrates per day to achieve ketosis, but some people need to reduce carbs even more (3).
The Rise of Keto-Friendly Ice Cream
Fortunately, the growing popularity of the keto diet has spurred innovation in the food industry. Now, you can find low-carb ice cream options that utilize plant fibers and sugar alcohols instead of added sugar. These alternatives allow you to satisfy your sweet cravings without significantly impacting your carbohydrate intake.
Navigating the Net Carb Maze
When selecting a keto ice cream, pay close attention to the nutrition label, particularly the carbohydrate content. Food manufacturers often use the term "net carbs," which refers to the carbohydrates remaining after subtracting sugar alcohols and fiber from the total carbohydrates.
However, it's important to note that the Food and Drug Administration (FDA) does not regulate the term "net carbs." This lack of regulation can lead to inconsistencies in how different brands calculate net carbohydrates, potentially causing confusion for consumers. Therefore, it's wise to consider both net carbs and total carbohydrates to make the best decision for your individual dietary needs.
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Store-Bought Keto Ice Cream Options
Here's a breakdown of some popular store-bought keto ice cream brands, highlighting their key features and nutritional information:
1. Rebel Creamery: The Real Cream Experience
Rebel Creamery stands out for its use of real cream instead of skim milk, resulting in a richer, more decadent flavor profile. Many of their flavors boast over 20 grams of total fat and exceed 200 calories per serving. Rebel also emphasizes using low glycemic index ingredients, which may be beneficial for blood sugar management.
- Featured Flavor: Rebel Butter Pecan
- Price: \$5.99 per pint
- Key Ingredients: Cream, water, roasted pecans, erythritol, vegetable glycerin, egg yolks, chicory root fiber, milk protein isolate, natural vanilla flavor, salt, Peruvian carob gum, guar gum, monk fruit
- Nutrition Facts (per 2/3 cup serving): Calories: 230, Fat: 24 grams, Carbs: 13 grams, Fiber: 3 grams, Sugar alcohol: 8 grams, Net carbs: 2 grams, Protein: 3 grams
2. Arctic Zero: Sugar Alcohol-Free Delight
For those sensitive to sugar alcohols, Arctic Zero offers a unique option. Their keto-friendly, dairy-free ice cream is made with a combination of plant fibers and faba bean protein. Arctic Zero is also lower in calories than many other keto ice creams, although it's also fat-free, which may not be ideal for strict keto dieters.
- Featured Flavor: Arctic Zero Cake Batter
- Price: \$5.29 per pint
- Key Ingredients: Purified water, organic cane sugar, allulose, sugarcane fiber, faba bean protein concentrate, gum blend, natural flavors, sea salt, turmeric, monk fruit concentrate
- Nutrition Facts (per 2/3 cup serving): Calories: 50, Fat: 0 grams, Carbs: 11 grams, Fiber: 3 grams, Sugar alcohol: 0 grams, Net carbs: 8 grams, Protein: 2 grams
3. Enlightened Keto: Variety Pack Champion
Enlightened Keto offers a variety pack of keto-friendly ice creams, along with other dessert options like cheesecakes and cookies. Their ice creams are made with cream, contributing a significant source of saturated fat.
- Featured Flavor: Enlightened Chocolate Peanut Butter
- Price: \$9 per pint
- Key Ingredients: Cream, water, peanuts, egg yolks, non-GMO soluble corn fiber, erythritol, allulose, dutched cocoa, peanut oil, milk protein concentrate, vegetable glycerin, tara gum, guar gum, monk fruit extract, salt
- Nutrition Facts (per 2/3 cup serving): Calories: 230, Fat: 21 grams, Carbs: 14 grams, Fiber: 4 grams, Sugar alcohol: 3 grams, Net carbs: 7 grams, Protein: 5 grams
4. Halo Top: Low-Calorie, High-Protein Choice
Halo Top is a low-carb option that's higher in protein than most other keto ice creams. They offer a range of flavors with 5 to 10 grams of net carbs per pint and 200 calories or less per serving.
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- Featured Flavor: Halo Top Macadamia Nut Cookie
- Price: \$5.99 per pint
- Key Ingredients: Ultrafiltered skim milk, cream, erythritol, eggs, vegetable glycerine, soluble corn fiber, inulin, macadamia nuts, sugar, skim milk, natural flavors, coconut oil, corn starch, salt, stevia leaf extract, citric acid, cellulose gel, cellulose gum
- Nutrition Facts (per 2/3 cup serving): Calories: 150, Fat: 11 grams, Carbs: 15 grams, Fiber: 3 grams, Sugar alcohol: 9 grams, Net carbs: 3 grams, Protein: 6 grams
5. So Delicious: Dairy-Free Indulgence
So Delicious offers a full dairy-free product line, including keto-friendly, no-sugar-added ice creams made with coconut milk. These options are a great alternative for those with dairy sensitivities or allergies.
- Featured Flavor: So Delicious Vanilla Bean Coconutmilk Frozen Dessert
- Price: \$5.99
- Key Ingredients: Organic coconutmilk, chicory root extract, acacia gum, erythritol, vegetable glycerin, pea protein, guar gum, sea salt, locust bean gum, monk fruit extract, natural flavor, vanilla bean specks
- Nutrition Facts (per 2/3 cup serving): Calories: 130, Fat: 9 grams, Carbs: 24 grams, Fiber: 10 grams, Sugar alcohol: 4 grams, Net carbs: 10 grams, Protein: 2 grams
6. KETO Foods: The All-Keto Brand
KETO Foods specializes in keto-friendly products, including ice cream pints, ice cream bars, and chocolate. Their ice creams are high in fat and relatively low in total carbohydrates, using a combination of cream, egg yolks, and erythritol.
- Featured Flavor: KETO Foods Peanut Butter Fudge Swirl
- Price: \$9.99
- Key Ingredients: Cream, water, peanut butter cup, egg yolk, erythritol, peanut oil, chicory root fiber, milk protein concentrate, tapioca fiber, cocoa processed with alkali, cocoa, whey, sea salt, vegetable glycerin, vanilla extract, sunflower lecithin, guar gum, steviol glycosides, monk fruit extract, gum acacia
- Nutrition Facts (per 2/3 cup serving): Calories: 250, Fat: 23 grams, Carbs: 22 grams, Fiber: 7 grams, Sugar alcohol: 12 grams, Net carbs: 3 grams, Protein: 5 grams
7. Breyer's Carb Smart: Budget-Friendly Option
Breyer's Carb Smart offers a more affordable keto ice cream option. While lower in fat than some other brands, it still fits into a keto diet due to its lower total carbohydrate content.
- Featured Flavor: Breyer's Coffee Cookie Crunch
- Price: \$4.99 per pint
- Key Ingredients: Skim milk, cream, maltitol syrup, water, polydextrose, coconut oil, glycerin, coffee extract, whey, sugar, dutched cocoa, soluble corn fiber, enriched wheat flour, mono and diglycerides, vegetable oil, guar gum, carob bean gum, dried cane syrup, natural flavor, cocoa, soy lecithin, corn starch, sodium bicarbonate, milk, salt, acesulfame potassium, sucralose
- Nutrition Facts (per 2/3 cup serving): Calories: 120, Fat: 6 grams, Carbs: 17 grams, Fiber: 4 grams, Sugar alcohol: 8 grams, Net carbs: 5 grams, Protein: 2 grams
Homemade Keto Ice Cream Recipes
For those who enjoy experimenting in the kitchen, making keto ice cream at home is a rewarding experience. Here are a couple of simple recipes to get you started:
1. Vanilla Keto Ice Cream
- Ingredients:
- 2 cups (500 mL) canned full-fat coconut milk
- 1/4 cup (48 grams) erythritol
- 1 teaspoon (5 mL) vanilla extract
- Instructions:
- Whisk together all ingredients.
- Pour into ice cube trays and freeze for a few hours.
- Blend the frozen cubes until creamy and smooth.
- Nutrition Facts (per 1/2 cup serving): Calories: 226, Fat: 24 grams, Carbs: 3 grams, Fiber: 0 grams, Sugar alcohol: 12 grams, Net carbs: 0 grams, Protein: 2 grams
2. Strawberry Keto Ice Cream
- Ingredients:
- 2 cups (500 mL) heavy cream
- 1/4 cup (60 grams) sour cream
- 1/2 cup (100 grams) fresh strawberries
- 1/3 cup (64 grams) erythritol or Swerve
- Instructions:
- Blend all ingredients together.
- Transfer the mixture to a loaf pan.
- Freeze for 3â5 hours, until solid.
- Nutrition Facts (per 1/2 cup serving): Calories: 454, Fat: 45 grams, Carbs: 6 grams, Fiber: 0 grams, Sugar alcohol: 16 grams, Net carbs: 0 grams, Protein: 5 grams
Key Considerations When Choosing Keto Ice Cream
When selecting a keto-friendly ice cream, keep these factors in mind:
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- Total Carbohydrates: Aim for a product with a low total carbohydrate count, typically between 10 and 20 grams per serving.
- Type of Fat: While fat is essential on keto, prioritize healthier fats and limit saturated fat intake.
- Type of Fiber: Be mindful of added fiber, especially inulin, which can cause digestive issues for some individuals.
- Sugar Alcohols: If you're sensitive to sugar alcohols, choose ice creams sweetened with alternatives like allulose.
- Sweeteners: Opt for ice creams with natural sweeteners such as stevia, allulose, and monk fruit, as they have less impact on blood glucose or insulin levels.
- Artificial Colors and Additives: Different flavors may contain questionable ingredients such as carrageenan (a seaweed extract linked to inflammation that may lead to inflammatory bowel disease) and artificial colors such as titanium dioxide and Red 40 (which may damage DNA).
- Allergens: Check the ingredient list for potential allergens.
- Consistency: Some popular low-carb ice cream brands are known for having a dry, chalky consistency. This is mostly due to the low-fat content in their formulations. Fat from dairy, and dairy alternatives such as coconut milk, deliver the creamy, scoopable texture you associate with ârealâ ice cream.
Toppings
Traditional ice cream toppings such as chocolate sauce, sprinkles, and cookie crumbles would pile sugar onto your dessert. Lucky for you, many popular low-carb ice creams have non-sugary versions of these ingredients already mixed in.