Rich, sweet, and comforting, vanilla is a signature addition to almost any baked good or sweet treat. Its classic flavor is loved by many worldwide and is found in recipes including cookies, cakes, yogurt, and even protein powder. Vanilla extract comes from the vanilla bean. Pure vanilla extract offers some health benefits, but mainly its delicious essence.
Vanilla Extract is keto-friendly. The ketogenic diet is high in fat and low in carbs to use fat for energy instead of carbs. Vanilla extract is a low-carb, low-calorie spice that is compatible with the ketogenic diet. The best keto alternatives to vanilla extract are Heilala Vanilla Bean Paste, Heilala Vanilla Pure Vanilla Powder, and McCormick Pure Almond Extract.
For more information about vanilla extract and its nutritional value, benefits, and alternatives, keep reading below!
Contents
What is Vanilla Extract?
Vanilla extract is made from bean pods produced from certain orchid flowers. Produced primarily in Madagascar, but also Mexico, Indonesia, China, and Papua New Guinea, this spice is often grown by the equator but enjoyed all over the world. Vanilla flavoring is used in many western recipes for its sweet flavor but it is also used for many inedible products such as candles, soaps, and room sprays.
How is Vanilla Extract Made?
To make vanilla extract, the vanilla bean pod is first crushed to release the flavor and break down the plant fiber. To do this, the vanilla bean pods are macerated to a paste. Then, the vanilla is soaked in a water and ethanol mixture. This process extracts the compound that is responsible for vanilla’s strong essence. Then, the extract is bottled and used in many different recipes.
Vanilla Extract Vs. Vanilla Essence
If you’ve ever been shopping for vanilla flavoring, you’ll see there are two different options- vanilla extract and vanilla essence. The main difference is in the production and ingredients. Vanilla extract is produced by mixing vanilla beans with water and ethanol. Meanwhile, vanilla essence is produced with many more ingredients including water, ethanol, propylene glycol, emulsifiers, and chemically produced flavors and colors.
Because of its additives, vanilla essence is generally cheaper than vanilla extract but it also has a weaker and less bold flavor than vanilla extract. Not only is the flavor not as strong, but vanilla essence also has ingredients that may not be compatible with certain lifestyles. That being said, it is still okay for the ketogenic diet because it is low in carbs, so it will not have an effect in that way. That being said, make sure you grab the correct product at the grocery store and check the label for any ingredients that you may be concerned about.
Alcohol-Free Vanilla Extract
Although not common, some brands, such as Heilala listed above, offer alcohol-free vanilla extract. Vanilla extract is usually used in very small portions and ethanol evaporates during cooking, so the alcohol content has no effect on consumers especially in cooked recipes. However, some consumers may prefer the alcohol-free form if they are avoiding all forms of alcohol in their lifestyle. This particular alcohol-free vanilla extract is produced by undergoing a three-month cold extraction with glycerin.
Glycerin is a natural carbon compound extracted from animal or plant sources. It’s odorless and colorless so it works well for this purpose. Keep in mind, the source of glycerin is not mentioned from this brand, however, it can come from animals, therefore vegetarians and vegans should inquire before using this or similar products.
Health Benefits of Vanilla Extract
Vanilla extract is rich in a compound called vanillin, which is an antioxidant that has also been shown to be anti-inflammatory and even helps prevent certain types of diseases in animal studies. Studies show vanillin can also support healthy brain function. Some consumers use vanilla as a sugar substitute, which can promote weight loss and blood sugar management by reducing high blood glucose levels. Overall, this can help you lead a healthier lifestyle. Fun fact, some even use vanilla extract to numb some toothache pain due to its high ethanol concentration.
What Makes Vanilla Extract Keto?
Vanilla extract is a low-calorie, low-carb food according to the information seen above. The keto diet normally includes foods that are high in fat and low in carbs. Although vanilla extract is actually low in fat, this ingredient is still a great keto-friendly addition to any keto recipe. Each serving of vanilla extract is very small, however, that does not mean it lacks in flavor. Therefore, because of its powerful small doses, this spice is compatible with the keto diet.
Is vanilla extract a processed food?
Yes, technically vanilla extract is a portion of processed food. Because the vanilla bean pod undergoes processing to have its essence extracted, it is labeled a processed food. That being said, it is minimally processed and contains no preservatives. The only additives it contains are water and ethanol.
Vanilla Extract Nutritional Information
McCormick All Natural Pure Vanilla Extract
Ingredients:
- Vanilla Bean Extractives in Water
- Alcohol
Nutritional Information:
In a 1 teaspoon serving of McCormick All-Natural Pure Vanilla Extract:
- Calories: 12
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0.4 g
- Potassium: 6.2 mg
- Carbs: 0.5 g
- Sugar: 0.5g
- Protein: 0 g
Sonoma Syrup Co Vanilla Bean Crush Extract
Ingredients:
- Select bourbon & Tahitian vanilla bean extractives in purified water
- Vanilla bean seeds
- Organic alcohol
Nutritional Information:
In a 1 teaspoon serving of Sonoma Syrup Co Vanilla Bean Crush Extract:
- Calories: 10
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 g
- Carbs: 0.5 g
- Sugar: 0.5g
- Protein: 0 g
Heilala Vanilla Pure Vanilla Extract
Ingredients:
- Heilala Pure Vanilla Bean Extractives in Water (65%)
- Alcohol (35%)
Nutritional Information:
In a 1 teaspoon serving of Heilala Vanilla Pure Vanilla Extract:
- Calories: 1.4
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 g
- Potassium: 0.7 mg
- Carbs: 0.1 g
- Protein: 0 g
Heilala Alcohol-Free Pure Vanilla Extract with Seeds
Ingredients:
- Glycerin infused with Vanilla Bean Extractives
- Water
- Vanilla Bean Seeds
Nutritional Information:
In a 1 teaspoon serving of Heilala Alcohol-Free Pure Vanilla Extract with Seeds:
- Calories: 2.4
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0.1 g
- Potassium: 0 mg
- Carbs: 0.6 g
- Sugar: 0.6g
- Protein: 0 g
Alternatives to Vanilla Extract
Heilala Vanilla Bean Paste
Ingredients:
- Vanilla Bean Extract
- Alcohol (12%)
- Vanilla Bean Seeds
- Sugar (5%)
- Natural Thickener (Carrageenan, 0.5%)
Nutritional Information:
In a 1 teaspoon serving of Heilala Vanilla Bean Paste
- Calories: 11
- Total Fat: 0.01 g
- Saturated Fat: 1 g
- Cholesterol: 0 g
- Sodium: 0.435 g
- Carbs: 0.25 g
- Sugar: 0.25g
- Protein: 0 g
Vanilla bean paste can be used as a substitute for vanilla extract at a 1:1 ratio. This brand includes other additives including sugar and carrageenan, however, this is not always the case in all vanilla bean pastes. This paste has a spoonable, syrupy texture and is said to be great for cookie, cake, ice cream, and frosting recipes. Although it does contain sugar, it is still very low in carbs, therefore it is compatible with the keto diet.
Heilala Vanilla Pure Vanilla Powder
Ingredients:
- 100% Ground Tongan Bourbon Variety Vanilla Beans
Nutritional Information:
In a 1 teaspoon serving of Heilala Vanilla Pure Vanilla Powder, there is:
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 g
- Carbs: 0 g
- Protein: 0 g
Vanilla bean powder is a powder created from cured and dried vanilla bean pods. The pods are ground to powder and are often used to replace vanilla in many different recipes. It is a great option for those concerned about food additives or ethanol content, especially in recipes that are not cooked.
McCormick® Pure Almond Extract
Ingredients:
- Water
- Alcohol
- Oil of Bitter Almond
Nutritional Information:
In a 1 teaspoon serving of McCormick® Pure Almond Extract
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 g
- Carbs: 0 g
- Protein: 0 g
Almond extract is a similar product to vanilla extract and can be used in the same way. It offers a different, nutty and almost fruity flavor than vanilla extract and is also used in many sweet recipes. Swap almond extract into any recipe that vanilla extract is used for a unique twist.
Conclusion
In conclusion, vanilla extract is a low-carb, low-calorie food that is okay for the ketogenic diet. It offers some health benefits and is known for its sweet, rich flavor. Lots of keto followers use vanilla to sweeten many different times of recipes. You can also try alcohol-free vanilla extract, vanilla essence, or any of the other alternatives described, as they are all also okay for the ketogenic diet.
Related Questions
Is vanilla extract gluten-free?
Yes, vanilla extract is gluten-free as it is not produced with any gluten-containing products. However, it may be produced in the same facilities that gluten-containing products are also processed in, therefore check the label if you are concerned about cross-contamination.
Is vanilla extract plant-based?
Yes, vanilla extract is plant-based. Vanilla extract comes from the orchid plant and is mixed with only water and alcohol. However, alcohol-free vanilla extract may not be 100% plant-based as it is produced with glycerin, which can sometimes be derived from animals.
Is vanilla extract sugar-free?
Yes, pure vanilla extract is generally sugar-free. However, some vanilla extracts include corn syrup, fructose, or added sugar, so be sure to check the ingredient label if this is something you are concerned about.