Custard is a sweet, thickened cream that can be used to make desserts like custard tarts or crème brûlée.
But is custard powder itself actually keto-friendly? Let's take a closer look.
Custard Powder is High in Carbs
The main thing that determines if a food is keto-friendly is the amount of net carbs it contains. Net carbs refer to the total carbohydrates minus fiber and sugar alcohols.
On keto, it's recommended to limit your net carbs to 20-50 grams per day in order to reach and maintain ketosis. Ketosis is the metabolic state where your body burns fat for fuel instead of carbs.
When looking at the nutrition label of custard powder, you'll see that it is quite high in total carbs and sugar, with very little fiber.
A single 100 gram serving of custard powder would use up your entire carb allowance for the day. So custard powder itself cannot be considered keto-friendly if you want to stay in ketosis.
Key Takeaway: Custard powder contains around 20 grams of net carbs per 100 gram serving. This takes up nearly your whole daily carb limit on its own.
Custard Contains Unhealthy Sweeteners
In addition to being high carb, most custard powder contains added sugar or other sweeteners like corn syrup.
On keto, you want to avoid sugar and high glycemic sweeteners as they can prevent ketosis by spiking your blood sugar.
Some keto-friendly sweetener alternatives include:
- Stevia
- Monk fruit
- Erythritol
- Sucralose
But standard custard powder does not use these low carb sweeteners. Instead, it relies on table sugar, corn syrup and other sweeteners that are not keto-compliant.
So both the high carb count and added sweeteners make custard powder a poor choice if you're following a keto diet strictly.
Key Takeaway: The added sugars and sweeteners in custard powder make it unsuitable for a well-formulated keto diet.
Possible Exceptions for Keto Custard
Although regular custard powder itself is not keto-friendly, there may be some exceptions you could work with:
Low Carb Custard Mixes
Some companies now make lower carb custard mixes using keto-approved sweeteners. These can contain about 2-5 net carbs per serving.
While they're still moderately high in carbs, these keto custard mixes may fit into some daily macro targets, especially if eaten in smaller portions.
Making Your Own Low Carb Custard
You may also be able to make your own keto custard at home using healthy ingredients.
For example, combining heavy cream, egg yolks and preferred sweeteners, then heating gently until thickened. Add flavors like vanilla or lemon extract.
Homemade allows you to control the carbs and sweeteners used. But the carb counts still need monitoring with portion sizes.
So you can potentially find or create lower carbohydrate custard options. However, they should still be eaten in moderation on keto due to the carb content.
Key Takeaway: Modified low carb custard mixes or homemade keto custard recipes may work for some people's macros. But carb counts and serving sizes still need consideration.
Healthiest Keto-Friendly Dessert Alternatives
If you're following the keto diet for health reasons, then even lower carb custard may not be the best choice every day. Here are some healthier keto dessert ideas:
Greek Yogurt with Berries
Plain full-fat Greek yogurt is a nutritious option. Mix in some raspberries, blackberries or strawberries for sweetness and fiber.
Chocolate Avocado Mousse
Blend up ripe avocado with cocoa powder and sweetener for a creamy, chocolatey mousse. Avocados offer healthy fats.
Chia Seed Pudding
Chia seeds create a tapioca-like texture when soaked in milk. Add vanilla, cinnamon and sweetener for a keto treat.
Nut Butter Fat Bombs
Combine nut butter, coconut oil, cocoa powder and sweetener, then freeze in bite size pieces for a fudgy snack.
FAQs
Is there completely keto-friendly custard powder?
No standard custard powder is fully keto-compliant. But some companies make lower carb keto custard mixes that may work for some people's macros. You can also potentially make your own keto custard at home.
Can you use almond or coconut milk instead of dairy milk for keto custard?
Yes, unsweetened nut milks or coconut milk can be used in home-made keto custard recipes instead of dairy milk. But the carb count still needs to be calculated, as nut milks do contain some carbs.
What can you use instead of cornflour in custard powder?
For homemade keto custard, you can substitute the cornflour (cornstarch) with low-carb thickeners like:
Start with small amounts like 1/4 tsp per cup of liquid and adjust as needed.
Conclusion
Regular custard powder is not suitable for the keto diet due to its high carbohydrate and sugar content. Modified lower carb custard mixes may potentially work for some people in smaller servings. Homemade keto custard is also an option using healthy ingredients.
For ultimate keto-compliance, fruits like berries, dark chocolate and high fat foods like yogurt and nut butters make healthier dessert choices. But an occasional small serving of low carb custard can be incorporated into some keto eating plans as well.