Quick Answer
Yes, you can have sugar free cool whip on a keto diet. Cool whip is a whipped topping that contains hydrogenated vegetable oils, corn syrup solids, and various stabilizers and emulsifiers. The sugar free version replaces the corn syrup with artificial sweeteners like sucralose or aspartame. Since it lacks sugar and carbohydrates, sugar free cool whip can fit into a ketogenic diet as an occasional treat.
What is Cool Whip?
Cool whip is a brand name for a whipped topping sold in grocery stores. It is a substitute for whipped cream made with vegetable oils, corn syrup solids, skim milk, and stabilizers like guar gum and sodium caseinate. It is lighter and fluffier than whipped cream, with a smooth, creamy texture.
Cool whip comes in different varieties:
- Original – contains high fructose corn syrup as the main sweetener
- Sugar Free – contains artificial sweeteners like sucralose
- Extra Creamy – higher fat content for richer texture
- Light – lower calorie using sweeteners and skim milk
- Fat Free – no fat, uses gums/starch for texture
The original cool whip has 4g net carbs per 2 tablespoon serving. The sugar free version has less than 1g net carbs due to replacing corn syrup with non-nutritive sweeteners.
What is Keto?
The ketogenic or “keto” diet is a very low carb, high fat diet. It aims to get your body into a state of ketosis, where you burn fat for fuel instead of glucose from carbohydrates.
On keto, you limit your net carb intake to 20-50g per day. Net carbs are total carbs minus fiber and sugar alcohols. By restricting carbs, your body switches to using ketones and fatty acids for energy instead of glucose.
Keto has several health benefits but requires strict carb counting and monitoring of your macros. Even small amounts of carbs can kick you out of ketosis.
Foods to Eat on Keto
- Meat, poultry, fish, eggs
- Non-starchy vegetables like leafy greens, broccoli, cauliflower, etc.
- High fat dairy like butter, heavy cream, hard cheeses
- Nuts and seeds in moderation
- Avocados and berries in small portions
- Oils – olive, coconut, avocado, MCT
You need to avoid all sugar, grains, starchy vegetables, beans/legumes, and most fruits. Reading labels is essential to watch for hidden sugars or carb additives.
Keto Macronutrients
- Carbs: less than 50g net carbs per day
- Protein: 0.6-1.0g per pound of lean body mass
- Fat: Fill the rest of your daily calories with fat sources
Keto is a high fat, moderate protein, very low carb diet. Your calories should come from about 70-80% fat, 15-20% protein, and 5-10% carbs. Adding fat helps increase ketone production and keep you feeling full.
Is Cool Whip Keto?
The original cool whip is not keto friendly. Just 2 tablespoons contain:
- Calories: 45
- Fat: 2g
- Carbs: 4g
- Sugar: 4g
With 4g net carbs per serving, the sugar and high fructose corn syrup make regular cool whip off limits on a strict keto diet.
However, the carb count changes with sugar free cool whip:
- Calories: 15
- Fat: 0g
- Carbs: Less than 1g
- Sugar: 0g
With less than 1g net carb and no sugar, the sugar free version can be included in moderation as part of a keto diet.
Other Whipped Topping Options for Keto
If you want to avoid cool whip altogether, here are some keto-friendly whipped topping alternatives:
- Heavy whipping cream – Whip your own cream with zero carbs or additives.
- Mascarpone cheese – Blend with sweetener and vanilla for a creamy whipped topping.
- Coconut cream – Refrigerate a can of full fat coconut milk overnight and skim the solid cream off the top.
- Cream cheese – Soften and whip with sweetener for a tangy whipped topping.
These let you control the ingredients. Avoid any products with added sugars. Sweeten to taste with keto-approved sweeteners instead.
Benefits of Sugar Free Cool Whip on Keto
Here are some benefits of opting for sugar free cool whip as an occasional treat in your keto diet:
- Very low carb – Less than 1g net carb per serving fits keto macros.
- Sugar free – No sucrose, corn syrup or other added sugars.
- Convenience – Ready to use from the freezer section.
- Creamy texture – Mimics dairy whipped cream.
- Versatile – Use as a topping, in desserts, smoothies, etc.
- Sweet taste – Sucralose satisfies sugar cravings.
The ease of sugar free cool whip can help satisfy your cravings for a sweet, creamy treat. It requires little prep and contains no sugar that could kick you out of ketosis.
Downsides of Sugar Free Cool Whip
However, there are some potential downsides to watch out for with sugar free cool whip:
- Artificial sweeteners – Ingredients like sucralose, acesulfame K or aspartame are controversial.
- Highly processed – Contains stabilizers, emulsifiers and preservatives.
- Not whole food – Does not offer nutrition like real dairy cream.
- Fat free – Lacks satiety of fat which helps keto diet.
- Easy to overeat – The sweet taste may increase cravings.
While low carb, keep in mind sugar free cool whip is a processed food with artificial ingredients. It lacks nutrition and the fat content of real whipped cream.
How Much Sugar Free Cool Whip Can You Eat on Keto?
When following a keto diet, portion control is key even with low carb foods. Since sugar free cool whip is easy to overeat, practice moderation:
- Stick to 1-2 tablespoon servings
- Only use occasionally as a treat
- Measure out a single serving instead of dipping into the tub
- Consider mixing with healthier fats like cocoa powder or nut butters
- Combine with lower carb fruits like berries
Avoid going overboard on sugar free cool whip. Even though it fits keto macros, overdoing low carb treats can stall weight loss. Get most of your fats from healthy sources like avocados, nuts, seeds, olive oil, coconut, etc.
Keto Dessert Recipes with Sugar Free Cool Whip
Here are some delicious keto dessert recipes that incorporate sugar free cool whip:
Keto Chocolate Mousse
- 4 ounces unsweetened chocolate
- 1⁄4 cup powdered erythritol sweetener
- 1⁄2 cup heavy whipping cream
- 1⁄2 cup sugar free cool whip
Melt chocolate and mix with erythritol. Let cool slightly then fold in whipped cream and cool whip. Chill 1 hour before serving.
Keto Cheesecake Fluff
- 8 ounces cream cheese, softened
- 1⁄4 cup powdered monk fruit/erythritol blend
- 1⁄2 teaspoon vanilla extract
- 1⁄2 cup sugar free cool whip
Beat cream cheese, sweetener, and vanilla until smooth. Gently fold in cool whip. Refrigerate 1 hour.
Keto Strawberry Shortcake
- 1 pound fresh strawberries, sliced
- 2 tablespoons granulated erythritol
- 1 cup sugar free cool whip
- 1 low carb angel food cake, sliced
Macerate strawberries with erythritol. Soften cake slices slightly. Top cake with cool whip, strawberries, and more cool whip.
Tips for Integrating Sugar Free Cool Whip Into Your Keto Diet
Here are some tips to successfully enjoy sugar free cool whip as an occasional treat while staying in ketosis:
- Check labels – Verify less than 1g net carb per serving and no added sugars.
- Control portions – Stick to 1-2 tbsp at a time.
- Combine with fat – Add cocoa powder, nut butters, mascarpone, etc. for more healthy fats.
- Use sparingly – Avoid making it a daily habit or basing desserts around it.
- Make lower carb treats – Combine with berries, lemon, unsweetened chocolate, etc.
- Satisfy cravings – Enjoy when you need a sweet pick-me-up without going overboard.
Practice label reading, measure exact serving sizes, and mix with nutritious ingredients. This lets you reap the benefits of sugar free cool whip without hindering ketosis.
The Bottom Line
The verdict? Yes, you can include sugar free cool whip as part of a ketogenic diet. With artificial sweeteners instead of sugar, it contains less than 1g net carb per serving. This lets it fit into your daily carbohydrate limit on keto.
However, cool whip provides minimal nutrition. Use sparingly as an occasional treat. Make sure to enjoy a wide range of healthy, whole foods to meet your daily nutrient needs. Whip your own dairy cream or opt for healthier fats whenever possible.
Practice portion control and avoid overreliance on processed low carb products. By combining sugar free cool whip with lower carb fruits and other nutritious mix-ins, you can satisfy your cravings without kicking yourself out of ketosis.
