Quick Answer
Yes, sugar free whipped cream is generally considered Keto friendly. Whipped cream is naturally low in carbs and does not contain any added sugars. As long as you use a sugar free whipped cream made without high carb thickeners or sweeteners, it can fit into a ketogenic diet. Just be mindful of portion sizes, as even sugar free whipped cream contains some natural carbohydrates that can add up quickly. A few tablespoons per day should be fine for most people on a Keto diet.
What is Keto?
The ketogenic or “keto” diet is a very low carb, high fat diet. It typically limits carbs to 20-50 grams per day in order to induce a metabolic state called ketosis. In ketosis, your body switches from primarily using glucose for fuel to burning fats and ketones for energy instead. This shift can promote fat loss, curb hunger, and stabilize blood sugar levels in people with certain medical conditions like diabetes. To stay in ketosis, most keto diets emphasize protein foods along with natural fats like olive oil, avocado, nuts and seeds while restricting sugary and starchy foods. Low carb alternatives are often used for popular higher carb foods like bread, pasta and desserts.
Keto Macronutrient Goals
A typical keto diet looks like this:
- 75% of calories from fat
- 20% of calories from protein
- 5% of calories from net carbs (total carbs minus fiber)
This works out to getting about 60-75% of your daily calories from fat. Protein intake is kept moderate, usually 0.8-1.2 grams per pound of lean body mass. Carbs are restricted to 20-50 net grams per day, although some active individuals may be able to stay in ketosis with slightly higher carb intake.
Because fat is so satiating on a keto diet, participants naturally tend to eat fewer calories than on a standard higher carb diet without actively restricting portions or calories. This calorie deficit is key to the weight loss and body composition improvements seen for many following a well-formulated ketogenic diet.
Counting Carbs on Keto
Since carbs are so limited on keto, it’s important to understand what impacts your net carb intake. Net carbs are simply total carbohydrates minus fiber content. Fiber is subtracted because it is not digested and absorbed like other carbs.
Some examples of net carb counts for common foods:
| Food | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Broccoli (1 cup) | 6g | 2g | 4g |
| Asparagus (1 cup) | 4g | 2g | 2g |
| Blueberries (1/2 cup) | 11g | 2g | 9g |
| Natural peanut butter (2 tbsp) | 6g | 2g | 4g |
When counting carbs, look at the total carbs and subtract grams of fiber to get your net carb number. Try to limit your total net carbs to fit your specific keto goals.
What is Whipped Cream?
Whipped cream is a popular high fat dairy product used to top desserts, add richness to coffee, or eat by the spoonful. It’s made by whisking heavy cream until soft, airy peaks form. The whisking process incorporates air bubbles that give whipped cream its light, fluffy texture.
Heavy whipping cream contains at minimum 30% milk fat before whipping. The higher fat content allows the cream to whip up into a thick, spreadable consistency. Lighter creams or half and half do not whip up well due to their lower fat percentage.
In addition to cream, store bought whipped cream products may contain additional thickeners, stabilizers, emulsifiers and sweeteners to improve texture and flavor. Common ingredients include:
- Corn syrup or sugar – for sweetness
- Modified food starch – to help stabilize the whipped texture
- Mono and diglycerides – emulsifiers
- Gelatin or carrageenan – thickening agents
- Natural and artificial flavors and colors
Always check the ingredient list when purchasing pre-made whipped cream products. Many brands contain added sugars or sneaky carbohydrate thickeners that can impact suitability for a keto diet.
Nutrition Info for Whipped Cream
Here are the basic nutrition facts for a typical serving of unsweetened whipped heavy cream:
| Nutrition Facts | 1 tbsp whipped heavy cream |
|---|---|
| Calories | 29 |
| Fat | 3g |
| Carbs | 0.4g |
| Fiber | 0g |
| Net carbs | 0.4g |
| Protein | 0.4g |
As you can see, an unsweetened serving of real whipped heavy cream contains minimal carbohydrates, making it a great high fat keto option.
However, some store bought whipped topping products can contain around 2-4g net carbs per serving due to added sugars and thickeners. So be sure to read nutrition labels closely.
Is Sugar Free Whipped Cream Keto-Friendly?
Sugar free whipped cream made without excessive fillers or strange additives can generally be incorporated into a keto diet. Here’s a closer look at why it can fit into low carb eating plans:
Low in Natural Carbs
Heavy cream is naturally low carb, with just trace amounts of lactose sugar. Whipping it into a fluffy cream doesn’t significantly raise the carb content. So unsweetened whipped cream contains 0.4-1g net carbs per serving depending on exact product. This makes it easy to fit into keto carb targets.
No Added Sugars
Many standard whipped cream products contain 2-5g added sugar per serving. Common sources include corn syrup, sugar and dextrose. Going for a sugar free version avoids these unnecessary carbs. With no added sweeteners, the net carbs come out to under 1g per serving for most brands.
Uses Minimal Thickeners
Some keto dieters avoid highly processed whipped creams because they can contain starchy thickeners like modified food starch or corn starch. These subtly add to the carb count. Sugar free varieties tend to rely on more keto-friendly thickeners like cellulose gum or gelatin. This keeps net carbs down compared to standard whipped products.
Provides Healthy Fats
Heavy cream provides mostly saturated fat, providing a quick energy source on keto. Whipped cream even adds air into the mixture, making it lower density than liquid cream. This means you can get a larger serving of healthy dairy fat for fewer calories. As a high fat food, sugar free whipped cream can help meet your daily keto macros.
Easy Keto Substitute
Whipped cream is a versatile way to add richness, moisture and flavor to low carb desserts, fat bombs, smoothies, coffee drinks and more. Using a sugar free type allows you to enjoy the creamy texture without derailing your macros. It makes an easy sub for higher sugar whip toppings.
Potential Drawbacks of Whipped Cream on Keto
Here are a few potential cons to look out for with sugar free whipped cream on a ketogenic diet:
Easy to Overeat
The light, fluffy texture of whipped cream means it’s easy to overdo your portion size, even when sugar free. A couple tablespoons can quickly turn into a half cup if you’re not carefully measuring servings. Too much, and the carbs and calories add up fast. Stick to small servings as a topping instead of eating by the spoonful.
May Contain Sketchy Ingredients
Check the ingredient list closely. Some sugar free whipped products try to replace sugar with artificial sweeteners like sucralose or aspartame. They may also contain preservatives, colorings and low quality oils you’d rather avoid. Homemade is best if you can whip your own heavy cream.
Can Stimulate Sweet Cravings
Even without real sugar, the creamy sweet flavor of whipped cream may increase cravings for other sweets and unhealthy carbs. Be mindful of this, especially in the first few weeks of keto when sugar cravings are common.
Contains Some Carbs
Heavy cream has trace natural carbs that get concentrated during the whipping process. So even unsweetened whipped cream contains around 0.4-1g carbs per serving. Portion control is key to keep net carbs in check.
High In Calories
85% of the calories in heavy cream come from fat. Whipping adds air but doesn’t significantly lower the calorie density. Small amounts go a long way, so watch your servings if also counting calories.
Tips for Adding Sugar Free Whip to Keto Diet
Here are some tips for successfully incorporating sugar free whipped cream into your ketogenic diet:
– Read nutrition labels and ingredients lists closely to verify carb counts. Many “light” whipped products still contain sugars.
– Stick to 1-2 tablespoon servings as a topping or mix-in. Resist eating whipped cream by itself from the can or bowl.
– Measure portions every time instead of guessing. Even keto-friendly foods add up if you overdo servings.
– Avoid products listing strange thickeners in the ingredients. Better to whip your own heavy cream.
– Be mindful of calories in addition to carbs. Don’t go overboard just because something is low carb.
– Consider making your own whipped cream using heavy whipping cream and zero carb natural sweetener to control ingredients.
– Use sugar free whipped cream to add richness and fat, not as the main component of snacks or desserts.
– Combine with berries or chopped nuts to make a quick low carb parfait.
– Add a dollop to your morning coffee along with healthy fats like MCT oil or collagen creamer.
– Top keto mug cakes, chia pudding, custard or cheesecake with a swirl of whipped cream.
Keto-Friendly Whipped Cream Brands
Here are some specific brands of sugar free whipped cream that can fit into a ketogenic diet:
Reddi Wip Free
Reddi Wip’s sugar free whipped cream contains less than 1g net carb per 2 tablespoon serving. It’s sweetened with sucralose and thickened with cellulose gum instead of sugar and cornstarch like the regular version.
Truly Zero Sugar
Truly Zero Sugar is another mainstream sugar free whipped cream pick with under 1g net carbs per 2 tbsp serving. It uses sucralose and ace-k to provide sweetness without sugar.
Land O’Lakes Whipped Light Cream
Land O’Lakes Whipped Light Cream has just 1g net carb per 2 tbsp portion. It’s sweetened with acesulfame potassium and sucralose. Watch calories though, as the light version is made with a mix of half and half and light cream.
Nutiva Coconut MCT Whipped Cream
Nutiva makes a keto-friendly whipped cream using coconut cream and MCT oil. It requires refrigerating after opening but contains no sugars or thickeners. 2 tbsp has under 1g total carb.
Easy Keto Whipped Cream Recipe
You can easily make your own sugar free keto whipped cream with just heavy whipping cream and a low carb sweetener like monk fruit or stevia. Here’s a simple recipe:
Ingredients:
– 1 cup heavy whipping cream
– 2-3 tbsp powdered monk fruit/erythritol blend or stevia
– 1 tsp vanilla extract (optional)
Instructions:
1. Use a chilled metal or glass mixing bowl and beaters. Place bowl and beaters in freezer while assembling ingredients.
2. Add heavy cream, sweetener and vanilla (if using) to your chilled bowl.
3. Beat with hand mixer or stand mixer until soft peaks form. Be careful not to overbeat.
4. Serve immediately or refrigerate. Freshly whipped cream stays good for 3-4 days.
This gives you total control over the quality of ingredients. And you can adjust sweetener amounts to your taste preferences.
The Verdict on Whipped Cream for Keto
The verdict is that sugar free whipped heavy cream can be included on a well-formulated keto diet. A few tablespoons here and there as a topping won’t knock you out of ketosis. Just be sure to get a truly sugar free product free of starch thickeners and limit your portion size. Or better yet, whip your own to control carb counts.
Whipped cream can add nice richness, fat and flavor to low carb foods when used in moderation. But don’t go overboard chugging it by the spoonful. When paired with berries, keto desserts or coffee drinks, sugar free whipped cream remains a solid way to replace high carb whipped toppings.
Other FAQs
Here are answers to some frequently asked questions about sugar free whipped cream on keto:
Does heavy cream kick you out of ketosis?
Heavy cream itself won’t kick you out of ketosis because it’s very low in carbs and won’t spike insulin levels. The issue is that it’s easy to overeat, so heavy cream is best used in moderation.
Can you make whipped cream with almond milk?
You can try making whipped cream with unsweetened almond milk, but it doesn’t whip up quite the same. The lower fat content means the end result will be thinner. Heavy cream works best for making truly fluffy dairy free whipped cream.
Is homemade whipped cream keto?
Yes, homemade whipped cream is nearly always keto-friendly since you control the ingredients. Simply whip together heavy whipping cream and optional keto-friendly sweetener like stevia. Just watch serving sizes.
Is coconut whipped cream keto?
Full fat coconut cream or coconut milk can be whipped up into dairy free whipped cream. This makes a nice keto vegan option. Or opt for pre-made coconut whipped creams sweetened with monk fruit or stevia.
Can you freeze sugar free whipped cream?
Yes, you can freeze both homemade whipped cream or store bought sugar free varieties. Thaw in the refrigerator before using and re-whip briefly to restore texture. Frozen whipped cream keeps for 2-3 months.
