A ketogenic diet calls for a severe reduction in the amount of carbohydrates consumed on a daily basis. In its place, you want to replace your calories with a higher percentage of protein and an even higher percentage of fat.
When your body doesn’t get enough carbohydrates to use as energy, it turns to fat for fuel. And when you’re first starting, it can be hard to get the recommended amount of fat. This is why it is important to find high-quality foods with high-fat content.
Whipped cream is a common dairy product used by those following the keto diet. It’s made from heavy whipping cream, which is whipped with a whisk or mixer to incorporate air until the cream becomes thick and fluffy. It’s most commonly used as a dessert topping.
Here are the 5 reasons why you can add whipped cream in your keto diet.
#1 – Good Source of Fat
Most milk products, like skim milk, whole milk, and half-and-half, should be avoided on the keto diet due to the low-fat content and added sugars. Consuming a product with very little fat and extra sugar added will throw your ketosis off the rails.
Instead, reach for a good quality whipped cream. Whipped cream from grass-fed, organic heavy whipping cream with zero to one gram of carbohydrates per serving is recommended. Unfortunately, many brands fill their whipped cream with sugars, thickeners, and preservatives to make their products last longer.
Avoid any whipped creams that have unnecessary added ingredients and too many carbs. This will allow you to get around 2-3 grams of fat per 2 tablespoon serving with little to no carbs.
Or better yet, make your own! In other words, if you’re finding that you can’t quite get enough fat in your diet each day to replace those missing carbohydrates, adding a serving or two of some homemade (or high-quality store-bought) whipped cream can help!
#2 – Improves Bone and Muscle Health
In addition to being a healthy source of natural animal fats, whipped cream also contains essential vitamins and minerals. Whipped cream is a good source of calcium, phosphorus, and vitamin D.
Vitamin D and phosphorus improve the absorption of calcium in the body and all three of these are important for bone, heart, and muscle health. They also contribute to the health of your gums and teeth.
#3 – Helps Relieve Stress
A notable nutrient in whipped cream is pantothenic acid or vitamin B5. Pantothenic acid is responsible for the production of a certain hormone in the adrenal glands that reduces stress and makes you more relaxed.
So next time you place a dollop of whipped cream on your tongue, you may just feel a little more relaxed. Additionally, pantothenic acid is good for the maintenance and repair of body tissues and cells.
#4 – Lowers Chances of Developing a Metabolic Disease
Studies have shown that consuming full-fat dairy products like whipped cream has reduced the chances of developing metabolic diseases like obesity, type 2 diabetes, and heart disease.
This causes a decrease in harmful LDL cholesterol and an increase in beneficial HDL cholesterol. This is most likely due to full-fat dairy products containing fewer artificial ingredients and more natural, high-quality fats compared to their low-fat counterparts.
#5 – It’s a Great Low-Carb Dessert
All nutrients aside, whipped cream just makes a great dessert option while on keto. If you can’t find a low (or no) sugar option at your grocery store, you can pick up some heavy whipping cream and make some yourself.
You have the option of adding zero sweeteners and enjoying the creamy, subtle sweetness of the whipped cream itself or using a keto-friendly natural sweetener. These include stevia, erythritol, and monk fruit. All of which are low calorie and do not have a notable effect on your blood sugar.
Choosing whipped cream as an occasional dessert will help reduce your sugar cravings and avoid reaching for those other desserts that may sabotage your ketosis.
You can flavor the whipped cream with flavorings or extracts like vanilla, chocolate, or peppermint extract. Mix in some low-sugar berries like blueberries, some heart-healthy nuts like sliced almonds, or use the whipped cream to top off a low-carb keto ice cream.
Either way, you’ll keep your carb count low and increase your fat intake.
So Why Whipped Cream?
Whipped cream, preferably organic and from grass-fed cows, provides great benefits to those following an extremely low carb diet like the ketogenic diet.
It not only provides a natural source of fat to be used as energy, but it also nourishes the body with essential vitamins and minerals. It assists in reducing LDL cholesterol while raising HDL cholesterol.
And replacing other sugary snacks or desserts with a cup of homemade whipped cream will help curb sugar cravings and help you feel satiated at the end of the day.
Whipped Cream On Keto FAQs
Whipped cream is keto-friendly because it only contains 3 grams of net carbs per 100-gram serving. Moreover, it is also high in fats, which is needed when following a keto diet.
A 100-gram serving of whipping cream contains 31 grams of fat, 3 grams of carbohydrates, and 2.2 grams of protein.
The best keto-friendly recipes with whipping cream are Creamed Brussels Sprouts, Salmon with Cream and Mushrooms, and Creamy Sun-dried Tomato Chicken.
Whipping cream contains almost no lactose. Individuals who are lactose-intolerant can tolerate small amounts of whipping cream.