TL;DR
Heavy whipping cream can be included in a weight loss diet in moderation, but should not be relied on as a main source of calories. It is high in calories and fat, so portions need to be carefully controlled. Heavy cream may help promote satiety and support ketogenic diets. But overall, there are healthier options for getting calories and fat on a weight loss diet.
What is heavy whipping cream?
Heavy whipping cream, also known as heavy cream, is a high-fat dairy product used frequently in cooking and baking.
Some key facts about heavy whipping cream:
– It contains at least 36% milkfat, whereas lighter creams like half-and-half contain 10-12% milkfat.
– 1 tablespoon provides 51 calories, 5 grams fat, and 0 carbs.
– It is classified as a “heavy” cream because of its high milkfat content compared to lighter varieties.
– Whipping cream is called “whipping” cream because its high fat content allows it to whip into soft peaks.
– It is pasteurized and usually contains thickeners like carrageenan to stabilize the cream.
– Heavy cream has a rich, indulgent texture and provides thickening power, making it useful for recipes like ice cream, whipped cream, Alfredo sauce, and creamy soups.
So in summary, heavy whipping cream is an ultra-high fat dairy product used for adding richness, fat, and thickness to recipes.
Nutrition facts
Here is the nutrition information for a 1 tablespoon (15ml) serving of heavy whipping cream:
| Calories | 51 |
|---|---|
| Fat | 5g |
| Saturated fat | 3g |
| Trans fat | 0g |
| Cholesterol | 15mg |
| Sodium | 10mg |
| Carbs | 0g |
| Fiber | 0g |
| Sugars | 0g |
| Protein | 0g |
As you can see, heavy cream is high in calories and fat, with zero carbs or protein. The majority of calories come from fat, at 10 grams per tablespoon.
It’s important to note the calories can quickly add up when using liberal amounts of heavy cream. For example, 1/4 cup provides 204 calories, all from fat.
Benefits for weight loss
At first glance, heavy whipping cream may seem like an unlikely weight loss food due to its high calorie and fat content. However, there are some potential benefits that make it appropriate in moderation on a weight loss diet.
Here are some of the possible benefits:
– **Promotes satiety:** The fat in heavy cream helps promote satiety and fullness compared to lower fat options. This may lead to lower overall calorie intake.
– **Ketogenic diet friendly:** Heavy cream contains virtually no carbs, making it popular in ketogenic diets for providing fat without disrupting ketosis.
– **Provides thickness and creaminess:** Adding a splash of heavy cream allows you to achieve creamy textures without needing flour or sugar. This can help lower the overall carb and calorie content of recipes.
– **Makes vegetables more palatable:** Drizzling some heavy cream over cooked vegetables like broccoli, Brussels sprouts or asparagus can make them more enjoyable and easier to include in your diet.
– **Nutrient absorption:** Some research indicates that fat helps boost absorption of fat-soluble vitamins like A, D, E and K. Heavy cream may thus help improve nutrient absorption from vegetables.
So while heavy cream should be used in moderation due its high calorie and fat load, it can be incorporated into a weight loss diet in small amounts to help boost satiety, deliver fat for ketosis, provide creaminess and increase vegetable palatability.
Potential drawbacks
While heavy cream offers some benefits, there are also some potential downsides to watch out for:
– **High in calories:** At 51 calories per tablespoon, heavy cream is far more calorie-dense than milk or light cream. Portions need to be carefully measured to avoid excess calories.
– **Easy to overconsume:** The rich taste and creamy texture means it’s easy to overdo your portion sizes of heavy cream, which can lead to weight gain.
– **Minimal nutrients:** Heavy cream provides almost no protein, carbs, fiber or micronutrients. You’re only getting calories and fat.
– **High saturated fat:** Over 2/3rds of the fat in heavy cream is saturated. Consuming too much saturated fat has been linked to increased heart disease risk.
– **Can spike blood sugar:** Despite having no carbs, the high fat content can potentially cause insulin resistance and blood sugar spikes in some people.
– **Lactose content:** Heavy cream contains lactose so it is unsuitable for people following dairy-free or low lactose diets.
Overall, heavy whipping cream is not a perfect food. It provides mostly concentrated calories and should be consumed in moderation, especially on a weight loss diet.
Recommended intake for weight loss
There are no standard guidelines for how much heavy cream to consume within a weight loss diet. However, here are some tips on how to add it in moderation:
– Limit to 1-2 tablespoons (15-30ml) per day maximum. This provides 50-100 calories, a modest amount.
– Use it sparingly to add creaminess and fat to recipes like sauces, soups or scrambled eggs. Don’t make it the main ingredient.
– Measure meticulously with measuring spoons or a scale for accuracy. Don’t pour with abandon from the container.
– Substitute lower fat milk or freshly made nut milks when possible for beverages.
– Save higher portion scoops of heavy cream for occasional meals like dessert, not daily use.
– Add to vegetable sides instead of higher calorie butter or oils.
– Avoid drinking straight shots of heavy cream or adding to coffee in excessive amounts.
The key is to use heavy cream strategically in small amounts to hit your fat and calorie targets, not exceed them. Moderation is key.
Healthier substitutes
For those looking to decrease their heavy cream intake, here are some healthier substitutes to try that are lower in calories:
– **Light cream:** Contains approx. 20 calories and 2g fat per tablespoon.
– **Half and half:** Provides 20 calories and 1.6g fat per tablespoon.
– **Whole milk:** Supplies 30 calories and 2.5g fat per tablespoon.
– **Skim or low fat milk:** Just 12-15 calories and 0-0.5g fat per tablespoon.
– **Unsweetened nut milks:** Around 25-30 calories and 2-2.5g fat per serving.
– **Evaporated skim milk:** Provides 11 calories and 0.1g fat per tablespoon.
– **Fat free Greek yogurt:** About 8-10 calories and 0g fat per tablespoon. Offers creaminess and thickness.
– **Cottage cheese:** Approximately 13 calories and 0.4g fat per tablespoon. Can be blended smooth.
– **Banana puree:** Use mashed ripe banana as a thickener instead. Provides calories from carbs instead of fat.
The key is experiment with substitutions that provide the desired creaminess and thickness for fewer calories by relying more on the bulk and emulsifying power of protein and carbs rather than fat.
Is heavy cream keto-friendly?
Heavy whipping cream is considered a keto-friendly food because it’s low in carbohydrates and high in fat.
Here’s a quick look at why it fits into a ketogenic diet:
– **Zero carbs:** Heavy cream contains no carbohydrates per serving. This allows it to keep net carbs low.
– **High fat:** Over 50% of the calories in heavy cream come from fat. Getting adequate fat is crucial for ketosis.
– **Minimal protein:** Heavy cream provides no protein. Too much protein can interfere with ketosis.
– **Does not impact blood sugar:** There’s no lactose or carbs to cause blood sugar spikes.
– **Safe for ketosis:** Consuming small amounts of heavy cream should not disrupt ketone body production.
However, as with any food, heavy cream should be used in moderation as part of a well-formulated keto diet for weight loss or maintenance. It provides mostly calories from fat, so portions need to be controlled.
Risks of overconsumption
While small amounts of heavy cream can fit into a weight loss diet, consuming it in excess can be counterproductive. Here are some risks of overdoing it on the heavy cream:
– **Weight gain:** At 51 calories per tablespoon, heavy cream is extremely easy to overconsume, leading to excess calorie intake and fat gain over time.
– **Heart health:** Frequent overconsumption of saturated fat from heavy cream may raise LDL cholesterol levels, increasing heart disease risk.
– **Insulin resistance:** Spikes in blood lipids after large doses of heavy cream may reduce insulin sensitivity over time, promoting fat storage.
– **Nutrient imbalance:** Getting a high percentage of one’s calories from heavy cream could lead to deficiencies in protein, carbs, vitamins and minerals over time.
– **Gut issues:** Some people experience digestive distress, bloating or diarrhea from consuming too much heavy cream or other high-fat dairy products.
– **Lactose intolerance:** Those with lactose intolerance may experience abdominal pain, gas and cramping from the lactose in heavy cream.
To avoid these issues, heavy cream intake should be limited to small servings like a splash in coffee or tablespoon drizzled over food. Drinking it straight or consuming >1/4 cup per meal is not recommended. Moderation is key.
The bottom line
Heavy whipping cream can be carefully incorporated into a weight loss diet in small amounts. It provides satiating calories from fat and allows you to add creamy texture without carbs. However, at 51 calories per tablespoon, portions need to be tightly controlled to avoid excess calorie intake.
While heavy cream offers some benefits, it should not become a staple high-calorie beverage or cooking ingredient. There are lower calorie options that can provide similar satiation and creaminess with a better nutrient profile.
If you do choose to include it, measure meticulously, use strategic small drizzles, and substitute other fats or non-fat thickeners whenever you can. Overall, heavy cream is fine in moderation but should not be relied on in large amounts during a fat loss diet.
