Keto Diet Essentials: Keto Bites, Ice Cream & Yogurt You’ll Love

In previous years, fats were the worst nightmare for people on a weight loss journey (the name didn’t do them very well). “You should avoid every fat you see!” saturated, unsaturated, trans, it doesn’t matter.

While saturated and trans fats (especially) are quite unhealthy, unsaturated fats are essential for the body’s functioning. Nowadays, carbs are the next target, and there are reasonable arguments to think carbs are unnecessary.

We present to you: the keto diet, including bites, ice cream bars, yogurt, and more! With a focus on nutrition and healthy fats, the keto diet has gained popularity as a sustainable and effective weight loss approach for those with conditions such as high cholesterol and cardiovascular disease, as well as for improving gut health.

Keto Diet Essentials: Keto Bites, Ice Cream & Yogurt You’ll Love

What Is The Keto Diet?

The keto, or ketogenic diet, is a diet that consists of 60-80% of your daily calorie consumption out of fats. The main goal of a keto diet is to remove the body’s primal energy source, carbs, and stimulating it to burn fats. This brings the body to “Ketosis“.

Ketosis

Ketosis comes from increased ketone levels in the body, which comes from a low-carb diet. Normally, the body uses glucose as its energy source (which comes from carbs). But in a ketosis state, the body gets more of its energy from ketones, which are made out of fat.

Many cells in the body prefer using glucose as their main energy source. When the body lacks glucose, the insulin levels of your body decrease. This releases fatty acids from fat stores in a large amount. These fatty acids are transported to the liver. In the liver, they are oxidized and turned into ketones. This process leads to a state of ketosis which is a key aspect of the keto diet. The body switches from using glucose to ketones as its main energy source. However, this transition can also lead to the development of keto flu, which includes a range of symptoms that can feel similar to the flu.

It is important to understand the drawbacks and risks associated with ketosis and the keto diet in the long term. These include the potential for experiencing keto flu.

Unlike fatty acids, ketones possess the ability to traverse the blood-brain barrier, serving as an alternative energy source for the brain when glucose is not available.

Carb Intake

To reach the ketosis state, you have to eat less than 50 grams of carbs per day, preferably around 20 grams of carbs. For your idea, the foods with the most amounts of carbs are:

• Grains
• Fruit
• Starchy Vegetables
• Legumes (Beans, Peas, Lentils)
• Sugar and Sugar-Sweetened Foods and Beverages
• Mixed High-Carb Foods (foods with lots amount of protein and fats, but also a lot of carbs, like pizza)

To get an idea of how many carbs you’re eating per day: 1/2 cup potato is 15 grams of carbs. 1/2 cup of cooked rice is 23 grams. 1 large apple is 30 grams (which comes from the naturally occurring sugars in an apple, still insane tho). And 1 medium banana has 40 grams of carbs.

Wow.

(Sweet) Potatoes

A ketogenic diet is not as easy as you might think. This is especially true when it comes to starchy vegetables like potatoes and sweet potatoes. These should be limited as they contain more digestible carbohydrates than fiber. Low-carb options like cauliflower, broccoli, and spinach are better choices for those following a keto diet and aiming for ketosis. These vegetables can be incorporated into a well-planned meal plan.

Remember that, while a keto diet removes 90% of your daily carb intake, fruits are still a important part of your diet. Apples and bananas are not a great idea for this, but fruits like strawberries, watermelon, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries are.

Keto Bites

Keto bites, also known as keto snacks or fat bombs, are popular among people on a keto diet for their potential benefits. Common ingredients in keto bites are almond flour, coconut oil, and butter. Other ingredients include cocoa powder, nuts (almonds & walnuts), and seeds (chia or flax seeds). They also contain sugar substitutes and olive oil.

Other keto-friendly foods include fish, seafood, and low-carb veggies. Cheese, avocados, and poultry are also keto-friendly. You can eat eggs, nuts, and seeds. Also, healthy fats, plain Greek yogurt, and cottage cheese are good options too.

Berries and unsweetened coffee and tea are keto-friendly as well.

Key Factors

Before going into the best buys, let’s first discuss the most important factors for ranking these:

1. Low Carbohydrate Content: The primary focus of the ketogenic diet is to minimize the intake of carbohydrates. Keto bites typically contain very low amounts of carbohydrates to help keep the body in a state of ketosis.
2. High Fat Content: Healthy fats are a crucial component of the ketogenic diet. Keto bites often include sources of good fats such as coconut oil, nuts, seeds, and avocados. These fats provide a sustainable source of energy for those on a low-carb diet.
3. Moderate Protein: While the emphasis is on fats, keto bites may also contain moderate amounts of protein. It’s important to maintain a balance, as excessive protein intake can potentially be converted into glucose, hindering the goal of maintaining ketosis.
4. Minimal Sugar: Traditional sweets and snacks are high in sugar, which is not suitable for a ketogenic diet. Keto bites are sweetened with sugar alternatives. Some of these alternatives include stevia, erythritol, or monk fruit. This provides sweetness without spiking blood sugar levels.
5. Fiber: Some keto bites incorporate sources of dietary fiber to support digestion and promote a feeling of fullness. Fiber is typically found in ingredients like nuts, seeds, or low-carb flour.
6. No Grains or Gluten: Grains are high in carbohydrates, and gluten can cause inflammation for some people. Keto bites usually avoid these ingredients to keep the carb content low.

We’ll start with the ready-to-eat ones, and end with home-made recipes. Let’s dive into the best keto bites!

Best “Ready-to-Eat” Keto Bites of 2024

#1: IQBAR Keto Protein Bars

The first place is, without doubt, IQBAR. Their keto protein bars have 12g of plant-based protein, 2g of sugar, and only 3 grams of net carbs. Also, their protein bars contain 8-10g of fiber and a stunning 12-14g of fats.

But why does their product description say “Net Carbs”? Their product contains 11-13g of carbs, but only 3 grams are absorbed by your body. This is because of the amount of fiber the bars contain.

Net Carbohydrates Intake = Total Amount of Carbs – Fibers

Besides their macros, IQBAR keto protein bars contain 6 brain-boosting nutrients in every bar. These include Lion’s Mane, MCTs (Monocarboxylate Transporters), Omega 3, Flavonoids, Vitamin E & Choline.

Last but not least, their product is 100% vegan, dairy-free, soy-free, kosher, and non-GMO verified. It is also certified gluten-free, making it accessible to everyone.

#2: Chipmonk Cookie Bites

The second place is reserved for the cookie bites from Chipmonk. Their cookies contain 85 kcal each while providing you with 7 grams of fat (from which 2 grams are saturated a.k.a the bad ones), 1g of net carbs, and 3g of protein.

They also contain < 1g of sugar each, making it an insanely good option for people on a ketogenic diet.

To make it just a little sweeter, they use Allulose and Monk Fruit sweetener. Allulose is a rare natural sugar that is not metabolized by the body and has no glycemic impact. Monk fruit extract is also natural, 100% plant-based, and has no glycemic impact.

Besides this, their cookies are 100% gluten-free, erythritol-free, and soft-baked for the gourmets out there.

#3: Bhu Foods Protein Bites

Our #3 on the list are the protein bites from Bhu Foods. These keto bites contain 130 calories per serving (1 cookie of 25g). They are divided into <1g of naturally occurring sugar, 6g of protein, and only 1g of net carbs per serving. This makes it a solid keto-friendly option.

These bites are made with shirataki noodles, a low-carb and low-calorie alternative to traditional pasta.

Besides this, their protein bites contain 11g of fats (of which 4.5g are saturated) and 5 grams of dietary fiber, providing a total of 2g of total carbohydrates.

The protein bites are vegan, gluten-free, certified NON-GMO, Certified Organic, Certified Kosher, no Sugar Alcohols, and no artificial ingredients.

But, what is also worth mentioning is that they are very tasty! Who doesn’t like cookie dough? It comes in 2 different flavors: chocolate chip and double dark chocolate chip.

#4: Core Foods Keto Bites

Before we dive into our recipes for the Best Home-Made Keto Bites, we have the ones from Core Foods. They contain 1g of sugar, 90 kcal each, 4g of protein, 6g of fats of which 3g are saturated, and only 6g of carbs (using the carb formula listed above).

The only thing we didn’t like about this product, is the amount of sugar alcohol (6g). Sugar alcohol does, as the name suggests, have the same function as sugar.

However, it is suggested that sugar alcohol is healthier than regular sugar. By the way, do not worry that this product contains alcohol. It is a mixture of sugar molecules and alcohol molecules, but it doesn’t include ethanol (the unhealthy substance in alcohol).

Sugar alcohol is about 25-100% as sweet as alcohol, and is used because they’re lower in calories than sugar, and therefore more keto-friendly. But it has its downsides: it can lead to digestive issues and is highly toxic to dogs.

In short: Sugar Alcohol is not a “bad” substitution, but it’s worth noting that it can lead to problems when consumed in bigger amounts.

Best “Home-Made” Keto Bites of 2024

In this section, we will go over a few recipes to make your keto bites at home. Feel free to pick one of your liking!

I’m not that great of a cook, but these recipes are surely worth a try!

Keto Activate: Upcoming Supplement in 2024

We already talked about ketosis, right? Keep that information in mind, because we’re going a bit deeper on this. In short: Ketosis is the metabolic state of the body that uses fat as the energy source instead of carbs. Keto activate is a supplement that contains beta-hydroxybutyrate (BHB) salts. BHB salts are a type of exogenous ketone that can help the body enter ketosis for longer and faster.

Keto Activate (might) help you with producing exogenous ketones. Exogenous ketones are ketones that are produced outside of the body, through supplements and drinks.

The main ingredient of Keto Activate is BHB, as mentioned above. BHB is an overarching term for all kinds of BHB, such as Calcium BHB, Magnesium BHB, and Sodium BHB. All of them contribute to the body entering ketosis. To make the supplements taste slightly better, oftentimes natural flavors and stevia are used. In case you did not know: Stevia is a natural sweetener that suits very well into a keto diet.

Research in 2021 by the NCBI shows that BHB is safe to use for adults, but further research needs to be done on the effect of BHB on adolescents. As far as known there are no negative side effects on any investigated metrics of safety and well-being.

Best Keto Activate

Let’s keep it simple this time. There are only two MVS (Most Valuable Supplement, yes we invented that ourselves), a slightly more expensive one and a cheaper option. Before we tell you which ones, we suggest you do not pick the cheap ones immediately but think about this. Your body is your biggest asset, and therefore worth an investment.

1. Konscious Keto Activate

The first one is Konscious Keto Activate. This Activate has 1g of net carbs, is gluten-free, doesn’t have any soy/hormones in it, and only uses natural flavors.

The product comes in a package of 3 packs, making it $50,- per pack of 286g.

Per scoop, it contains 15 kcal, 0.5g of fat, 365mg of calcium, and 250mg of magnesium (check our blog about supplements to find out why calcium and magnesium are essential).

The product comes in the dark chocolate truffle flavor and is sweetened with stevia extract and monk fruit extract. It also contains the purest MCT oil on the market, full of essential fats, and is easy to absorb.

MCT oil is a supplement made from a type of fat called Medium-Chain Triglycerides. These molecules are smaller than most of the fats you eat (so-called Long-Chain-Triglycerides), making them easier to digest. It can be used as an energy source and is therefore ideal for a keto diet.

2. Ketao Keto Activate

The second Keto Activate is the one from Ketao. Their capsules contain 2.4g of BHB per serving and are 100% free from artificial sweeteners.

The pricing for the Ketao Keto Activate is solid. For €27.95 ($30.42), you get a package of 90 capsules, which is suitable for 30 days (considering the recommended doses of 3 capsules per day).

This Keto Activate is multi-functional by promoting ketosis, boosting fat burn, and amplifying energy levels.

Keto Ice Cream Bars

Let’s first get this clear: ice cream = sugar = carbs = no keto. On average, there is 21g of sugar in 100g, or 10.5 per serving of 50g, and therefore 24 grams of carbs in 100g. However, with heavy whipping cream and other keto-friendly ingredients, you can make delicious and low-carb keto ice cream bars.

Key Factors

And what did we tell you in the beginning? You get into ketosis the fastest with a daily carb intake of ~20g. In short: regular ice cream does not fit into a serious ketogenic diet.

1. Low Carbohydrate Content: Traditional ice cream is high in sugar and carbohydrates, which are restricted to a ketogenic diet. Keto ice cream recipes use low-carb sweeteners or sugar substitutes. Examples of these are erythritol, stevia, or monk fruit. They achieve sweetness without spiking blood sugar levels.
2. High-Fat Content: The ketogenic diet emphasizes a high intake of healthy fats. Keto ice cream recipes typically include ingredients like heavy cream, coconut cream, or almond milk. These ingredients provide a rich and creamy texture while keeping the carbohydrate content low.
3. Moderate Protein Content: While protein is an essential macronutrient, excessive protein intake can interfere with ketosis. Keto ice cream recipes usually include a moderate amount of protein, often sourced from ingredients like eggs or protein powder.
4. Flavorings and Add-Ins: To enhance the flavor and texture of keto ice cream, various extracts, flavorings, and add-ins can be used. Common additions include vanilla extract, cocoa powder (unsweetened), nut butter, and sugar-free chocolate chips or chunks.
5. Emulsifiers and Stabilizers: Traditional ice cream often contains emulsifiers and stabilizers to improve texture and prevent ice crystals from forming. Keto ice cream recipes may use similar ingredients. They use guar gum or xanthan gum to achieve a smooth and creamy consistency.

Nutritional Value Keto Ice Cream Bar

Before we dive into some delicious recipes for keto ice cream, let’s take a closer look. What makes a “keto” ice cream bar?

Take a look at these 2 products. Both contain little to no sugar (< 1g), 2-3g of net carbs per serving, more than 14g of fat, and a decent amount of protein (3-6g. Not much, but more than you expect from ice cream).

Besides this, the ice cream is sweetened with stevia extract and/or monk fruit extract and is flavored with vanilla extract, cocoa powder, and unsweetened chocolate. In addition, some kind of gum is added to make the texture more creamy and sticky.

As far as we see, keto ice cream is a solid option for the sweet cravings on a keto diet. There are lots of ingredients in it, but 90% of them are necessary and naturally occurring.

Now, let’s dive into some great keto recipes to make your own keto ice cream!

Keto Ice Cream Recipes

#1: Vanilla Keto Ice Cream

Ingredients:

• 2 cups heavy cream
• 1 cup unsweetened almond milk
• 1/2 cup erythritol (or preferred keto-friendly sweetener)
• 1 tablespoon vanilla extract

Directions:

1. Preparation: In a mixing bowl, combine the heavy cream and almond milk. Whisk them together until well blended.
2. Sweetening the Mix: Add the erythritol to the bowl. Whisk the mixture again, ensuring that the sweetener dissolves completely. Taste the mix and adjust the sweetness according to your preference.
3. Adding Flavor: Incorporate the vanilla extract into the mixture. Whisk thoroughly to evenly distribute the vanilla flavor.
4. Churning: Pour the ice cream base into an ice cream maker and churn according to the manufacturer’s instructions. This typically takes 20-30 minutes until the mixture reaches a soft-serve consistency.
5. Freezing: Transfer the churned ice cream into a lidded container. Smooth the top with a spatula and cover with a lid. Freeze for at least 4 hours or until the ice cream is firm.
6. Serving: When ready to serve, allow the ice cream to soften at room temperature for a few minutes before scooping. Enjoy the creamy, classic taste of vanilla keto ice cream!

Nutritional Information (per serving of 120ml)
Calories: 300
Fat: 30g
Carbs: 2g
Fiber: 0g
Protein: 2g

#2: Chocolate Avocado Keto Ice Cream

Ingredients:

• 2 ripe avocados, peeled and pitted
• 1/2 cup unsweetened cocoa powder
• 1 cup coconut milk
• 1/2 cup erythritol (or preferred keto-friendly sweetener)
• 1 teaspoon vanilla extract

Directions:

1. Blending the Base: In a blender, combine the avocados, cocoa powder, coconut milk, erythritol, and vanilla extract. Blend until smooth and creamy.
2. Churning: Pour the chocolate avocado mixture into an ice cream maker and churn according to the manufacturer’s instructions.
3. Optional Add-Ins: During the last few minutes of churning, consider adding sugar-free chocolate chips or chunks for an extra chocolatey crunch.
4. Freezing: Transfer the churned ice cream to a lidded container. Freeze for at least 4 hours or until the ice cream has hardened.
5. Serving: Allow the ice cream to soften slightly before scooping. Revel in the rich and indulgent taste of chocolate avocado keto ice cream!

Nutritional Information (per serving of 120ml)
Calories: 220
Fat: 20g
Carbs: 7g*
Fiber: 5g*
Protein: 3g

*Net carbs = total carbs – fiber = 7 – 5 = 2g

#3: Mint Chocolate Chip Keto Ice Cream

• 2 cups heavy cream
• 1 cup unsweetened almond milk
• 1/2 cup erythritol (or preferred keto-friendly sweetener)
• 1 teaspoon peppermint extract
• 1/2 cup sugar-free chocolate chips

Directions:

1. Mixing the Base: In a mixing bowl, combine the heavy cream, almond milk, erythritol, and peppermint extract. Whisk until the sweetener dissolves completely.
2. Churning: Pour the minty mixture into an ice cream maker and churn according to the manufacturer’s instructions.
3. Adding Chocolate Chips: During the last few minutes of churning, add in the sugar-free chocolate chips. This adds a delightful crunch to your mint chocolate chip ice cream.
4. Freezing: Transfer the churned ice cream into a lidded container. Freeze for at least 4 hours or until the ice cream is set.
5. Serving: Allow the ice cream to soften a bit before scooping. Enjoy the refreshing combination of mint and chocolate in every bite!

Nutritional Information (per serving of 120ml)
Calories: 320
Fat: 32g
Carbs: 3g
Fiber: 1g
Protein: 3g

Keto-Friendly Yogurt (Ratio)

Before we go to the conclusion and comparison of this blog, we wanted to discuss keto-friendly yogurt. Again, this list is based on the 5 most important factors of a ketogenic diet:

• Low-Carbs
• High-Fat
• Moderate Protein Content
• Flavorings
• Sugar Content

Greek Yogurt and Keto

Diarys like Greek yogurt, cottage cheese, and mozzarella are highly nutritious, protein-rich foods. But doesn’t Greek yogurt also have a lot of carbs? The quick answer to this question is: yes, compared to the other options below on yogurt, Greek yogurt is not ideal for people on a keto diet.

However, Greek yogurt is still a great option for getting in your protein. Per 170 grams, solid options for Greek yogurt should have 5-9g of carbs, 15g of protein, and 7 grams of fat. But be aware of the additions you put into Greek yogurt.

Let’s say you have a bowl of yogurt of 170g (3/4 cup) and you decide to put 50 grams of mixed berries (like strawberries, blueberries, raspberries) and 30 grams of mixed nuts and seeds in it (walnuts, almonds, chia seeds).

Your macros now look something like this:

	Greek Yogurt	Mixed Berries	Mixed Nuts & Seeds	Total
Calories	100	20	200	320
Protein	15G	0.5G	6G	23.5G
Carbs	8G	4.5G	5G	16.5G
Fat	7G	0.2G	17G	17.2G

Ouch, with all the healthy ingredients you put into your “keto” bowl, your bowl is not as keto anymore.

No, we’re not trying to restrict your favorite meal of the day, but we’re just giving a realistic view of how your breakfast can already wipe your keto diet off the table.

Let’s begin with the 3 Best Keto Yogurts!

#1: Ratio Keto Yogurt

The absolute first place is for Ratio. Their keto yogurt is one of the most well-known low-carb yogurt options and one of the few brands that keeps its promises.

The macros are insane. With just 2g of net carbs, 15g of protein, and 15g of fat per serving, it is certainly the best one on the list. Besides this, the yogurt only has 1g of sugar and 6g of saturated fat.

This yogurt is sweetened with sucralose. This sweetener is 600X sweeter than sugar and not broken down by the human body, therefore not containing any calories. Just a small amount of sucralose is necessary to give the product a sweet taste. It is certified safe for human consumption, but if you prefer other sweeteners, you might want to check the other options below.

#2: YQ Keto Yogurt

YQ is a plain yogurt made with just milk and cultures. It has only 1g of naturally occurring sugar and has 17g of protein, 2g of net carbs, no added sugar, and 3g of fat (which is a bit disappointing from a keto perspective, considering a high-fat diet).

The yogurt is also 99% lactose-free, and gluten-free and does not have any artificial preservatives, flavors, or added colors in it.

If you’re looking for the purest yogurt on a keto diet, this one is certainly your way to go.

#3: TwoGood Keto Yogurt

Besides the vision of the company itself (like donating meals, supporting healthy soil, recyclable packaging, etc.), their products are also great for people on a keto diet.

The yogurt has 80 kcal, with 2g of fat, 2g of net carbs, 2g of sugar, and 12g of protein. Considering the product has 80 kcal, this is quite insane.

The product is sweetened with stevia leaf and is creamy thanks to the use of gum. Besides this, their product has extra vitamin D3 (check this blog to see why that’s important).

We recommend you take a look at their website. They do not focus only on selling the most product, but also on how to make the world a better place. They do this by reducing unnecessary waste, reducing CO2 emissions, and participating in the B Corp (a community that is committed to setting standards for social and environmental performance, transparency, and accountability. They also offer a free tool to measure your impact on saving food!

Conclusion

The ketogenic diet has transformed from a niche approach to a mainstream lifestyle, focusing on high-fat, moderate-protein, and ultra-low-carb intake. By drastically reducing carbohydrates, the body enters ketosis, burning fat for fuel instead of glucose. This metabolic state is the cornerstone of the keto diet’s potential benefits for weight loss and overall health.

For keto enthusiasts, a world of options has emerged, from ready-to-eat keto bites and ice cream bars to homemade treats and keto-friendly yogurts. These products and recipes are carefully crafted to maintain the delicate balance of macronutrients required for ketosis, often utilizing alternative sweeteners and high-fat ingredients. Supplements like Keto Activate have also entered the market, promising to support and enhance the body’s ketogenic state.

As with any significant dietary change, it’s crucial to approach keto with knowledge and mindfulness. While the diet offers potential benefits, it’s not one-size-fits-all. By understanding the principles behind keto and exploring the growing range of keto-friendly options, you can make informed decisions about whether this low-carb, high-fat lifestyle aligns with your health goals and preferences.

Frequently Asked Questions (FAQ)

Reference

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• Wiginton, K. (2019, 28 juni). MCT oil. WebMD.
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• Matthew Stefan, Matthew Sharp, Raad Gheith, Ryan Lowery, & Jacob Wilson. (2021, 13 maart). The Effect of Exogenous Beta-Hydroxybutyrate Salt Supplementation on Metrics of Safety and Health in Adolescents. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000900/
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