The ketogenic (keto) diet involves eating high amounts of fat, moderate protein and minimal carbs to achieve ketosis - when your body burns fat for fuel. With its high-fat content, double cream is an ideal keto ingredient. But can you enjoy its silky richness without disrupting ketosis? This in-depth guide examines how double cream fits into a keto lifestyle.
What is Double Cream?
Double or heavy whipping cream contains at least 48% milk fat. This makes it much more prosperous than single cream, which has an 18-30% fat content. It has a thick, creamy texture and smooth, buttery flavour. Double cream can be whipped into soft peaks to top keto desserts, add richness to sauces, or bind ingredients together. It provides a concentrated hit of dairy fat.
Nutritional Profile of Double Cream
Here are the nutrition facts for 100ml of double cream:
- Calories: 460
- Fat: 48g
- Carbs: 3.8g
- Protein: 2.8g
The high calorie and fat content comes from the abundant dairy fat. Meanwhile, carbs stay low at less than 4g per 100ml serving. This macro profile lines up nicely with the goals of keto.
Why Double Cream Is Keto-Friendly
Double cream can be part of a well-formulated ketogenic diet for several reasons:
- Low in carbs - With minimal carbohydrate content, heavy cream won’t disrupt ketosis.
- High in fat - All that dairy fat gives you energy while ramping up ketone production.
- Versatile ingredient - Its rich smoothness works well in everything from sauces to keto desserts.
- Provides calories - The high-fat content gives you quality calories and ketogenic fats.
- Contains MCTs - Shorter chain fats like MCTs are especially ketogenic.
Tips for Using Double Cream on Keto
Follow these tips to add double cream to your keto diet successfully:
- Measure portions - Stick to 1-2 tbsp servings to keep calories under control.
- Whip it - Whisk heavy cream into airy peaks as a topping for low-carb desserts.
- Make sauces - Blend into creamy alfredo, cheese or curry sauces for a fat and flavour boost.
- Add richness - Swirl into hot drinks, chia pudding, smoothies, soup and more.
- Use in recipes - Replace lighter cream with double in keto dessert and fat bomb recipes.
- Limit carbs - Avoid using double cream in carby dishes like pasta, rice or high-sugar desserts.
Potential Downsides of Double Cream on Keto
While suitable for keto, be mindful of a few potential downsides:
- It can be easy to overeat - Measure carefully as the calories add up fast.
- Contains lactose - You may need to limit intake if you have lactose intolerance.
- Add calories - Make sure heavy cream fits your daily macros and calorie needs.
- Made from milk - Not suitable for vegan or dairy-free keto.
The Bottom Line
Double cream can be included as part of a healthy ketogenic diet. When using its rich dairy goodness, just be mindful of portion sizes and total calorie intake. Whip it into decadent desserts, blend it into sauces or dollop over berries for a keto fat boost. For optimal health, seek organic brands when possible.
