Vanilla extract is a popular ingredient used in baking and cooking to add flavor and aroma. With the rise in popularity of the ketogenic diet in recent years, many people wonder if vanilla extract fits into a keto lifestyle.
The ketogenic or “keto” diet is a very low-carbohydrate, high-fat, moderate protein diet. It’s designed to put the body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of carbohydrates. Achieving and maintaining ketosis requires limiting carb intake to around 5-10% of total daily calories. This means carefully monitoring any ingredients that contain carbs, including extracts like vanilla.
So is vanilla extract keto-approved? The answer is yes, in moderation. Pure vanilla extract contains minimal carbs and can fit into a keto diet when used sparingly. However, there are a few things to keep in mind when using vanilla extract on keto.
Carb Content of Vanilla Extract
Vanilla extract is made by soaking vanilla beans in a solution of ethanol (alcohol) and water. This liquid absorbs the flavor compounds and aromatic oils from the vanilla bean. By definition, pure vanilla extract only contains vanilla bean and alcohol – no added sugars or other ingredients.
A typical serving size of vanilla extract is 1 teaspoon (5ml). According to the USDA, 1 teaspoon of pure vanilla extract contains:
- Calories: 12
- Fat: 0g
- Carbohydrates: 1g
- Protein: 0g
The majority of those carbohydrates come from naturally occurring sugars in the vanilla bean. A tiny amount comes from residual plant fiber.
So in a teaspoon serving, there is only 1g net carb from vanilla extract. This is a negligible amount of carbs that can easily be incorporated into a keto macro plan that allows 20-50g net carbs per day.
Some key things to note:
- Imitation vanilla extract contains added sugar and will have more carbs.
- Homemade vanilla extract may have slightly more carbs depending on the whole vanilla beans used.
- Vanilla flavoring and vanilla essence often have added sugars.
Always check the ingredient label and nutrition facts to verify carb content, especially with anything labeled as vanilla “flavoring.” Pure vanilla extract will only list vanilla bean extractives and alcohol as ingredients.
Counting Vanilla Extract Carbs
When counting carbs for keto, most experts recommend tracking net carbs rather than total carbs.
Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates, since they minimally impact blood sugar. Vanilla extract contains no fiber or sugar alcohols, so the net carbs are the same as total carbs – 1g per teaspoon.
It’s impractical to precisely measure tiny amounts of extracts for every use when cooking or baking. The most accurate way to count vanilla extract carbs is to estimate based on the amount of extract used in a recipe.
For example, if a recipe calls for 1 tablespoon (15ml) of vanilla extract and makes 10 servings, estimate each serving as having ~0.5g net carbs from the vanilla.
Even if the estimate is a little high or low, less than 1g carb difference will be negligible in the context of a full keto meal plan. Just be sure to account for the vanilla carbs along with all other ingredients.
Tips for Using Vanilla Extract Keto
Here are some tips for successfully using vanilla extract within a ketogenic diet:
– Stick to pure vanilla extract without added sugars. Imitation vanilla can contain up to 35g carbs per tablespoon.
– Start with a small amount of vanilla extract in recipes and add more to taste. A little goes a long way since it is very concentrated.
– Add vanilla towards the end of cooking or baking rather than at the beginning. This helps prevent the delicate vanilla flavor from cooking off.
– Opt for whole vanilla beans instead of extract when possible. Beans contribute more fiber, which gives a negligible net carb impact for the amount used in recipes.
– Be careful when pairing vanilla with high carb ingredients like milk, honey, or sugar. Vanilla can accentuate the sweetness, triggering cravings.
– Balance out meals and macros if using vanilla in high fat recipes like fat bombs or BPC (bulletproof coffee).
– Buy vanilla extract in small bottles and store away from light to maintain freshness once opened.
Keto-Friendly Vanilla Extract Brands
When purchasing vanilla extract, read ingredient labels closely and look for brands that contain only vanilla bean extract and alcohol as the ingredients. Here are some keto-friendly vanilla extract options:
| Brand | Serving Size | Net Carbs |
|---|---|---|
| McCormick Pure Vanilla Extract | 1 tsp | 1g |
| Rodelle Gourmet Vanilla Extract | 1 tsp | 1g |
| Nielsen-Massey Madagascar Bourbon Vanilla | 1 tsp | 1g |
| Beanilla Vanilla Extract | 1 tsp | 1g |
| Simply Organic Madagascar Vanilla Extract | 1 tsp | 1g |
As long as the product is pure vanilla extract with no added sugars, the net carb count for a teaspoon serving will be 1g or less. Some high quality gourmet brands may use slightly more whole vanilla beans during production, but the carb difference is negligible.
Vanilla Alternatives for Keto
In some cases, keto dieters may want to limit or avoid vanilla extract due to the carb content, flavor profile, or tendency to trigger cravings. Here are some keto-friendly vanilla alternatives to consider:
Vanilla Bean:
Whole vanilla beans provide pure vanilla flavor with a negligible impact on net carbs. Beans can be split and scraped to release seeds or infused into liquids. Start with a small amount and add to taste when cooking.
Vanilla Powder:
Ground dehydrated vanilla beans create a concentrated powder with a smooth, sweet flavor. Vanilla powder contains fiber so the net carbs are very low. It can be used similarly to extract.
Sugar-Free Vanilla Syrup:
Syrups made with non-nutritive sweeteners like stevia or monk fruit allow sweet vanilla flavor in beverages without added carbs. Check labels for low carb brands.
Vanilla Stevia Drops:
These provide both vanilla flavor and sweetness in a concentrated liquid form. A few small drops can flavor baked goods or fat bombs without extra carbs.
Vanilla-Flavored MCT Oil:
Some companies make MCT oils infused with vanilla for use in BPC or smoothies. MCT oil has no carbs and provides clean energy on keto.
Vanilla Monkfruit Sweetener:
Monkfruit-based sweetener blended with vanilla taste provides a zero-carb option to use in place of vanilla extract in recipes.
The Bottom Line
Pure vanilla extract can be included on a keto diet in small amounts. A teaspoon of vanilla extract only has 1g of net carbs, so a few uses here and there will not knock you out of ketosis. Just be sure to account for the carbs when calculating your daily macros.
Stick to pure vanilla extract and be mindful with your usage. Alternatively, vanilla beans, powders, or sugar-free flavors provide virtually zero net carbs if you need to avoid extract. When used correctly, vanilla can add great flavor and variety to keto recipes and drinks.