When following a ketogenic or low-carb diet, there are many ingredients and foods that need to be limited or avoided altogether. Extracts, which are concentrated flavorings derived from fruits, vegetables, herbs and spices, may seem questionable at first glance.
However, most extracts can be enjoyed in moderation on a keto diet. Understanding which extracts are keto-friendly and how to incorporate them into your recipes can add lots of flavor without kicking you out of ketosis.
What are extracts?
Extracts are highly concentrated flavorings made by soaking ingredients like fruits, vegetables, herbs and spices in a solvent, usually alcohol. The solvent helps pull the flavors and aromatic compounds out of the source ingredient.
Once the desired flavors have been extracted, the residual plant material is filtered out, leaving behind a concentrated extract packed with that ingredient’s signature taste and aroma. Popular types of extracts include:
- Vanilla extract
- Almond extract
- Lemon extract
- Orange extract
- Mint extract
- Coffee extract
- Rose extract
Compared to the whole source ingredient, extracts are much more potent — a little bit goes a long way. For example, 2 tablespoons (30 ml) of vanilla extract can provide the same flavor as one whole vanilla bean.
Are extracts keto?
Most extracts contain minimal carbs and calories and are generally safe to use on a ketogenic diet. However, some extracts are higher in carbs than others.
Here are the carb counts for 1 teaspoon (5 ml) of some popular extracts (1):
| Extract | Total carbs |
|---|---|
| Vanilla | 1 gram |
| Almond | 1 gram |
| Mint | 1 gram |
| Orange | 1 gram |
| Lemon | 1 gram |
| Coffee | 0 grams |
| Rose | 0 grams |
As you can see, most extracts contain 1 gram of carbs or less per teaspoon. While small amounts likely won’t knock you out of ketosis, regularly using extracts high in carbs could add up.
It’s best to stick to extracts with no carbs like rose and coffee whenever possible. If using fruit-based extracts, opt for small amounts and account for the carbs in your daily totals.
Sugar-free and alcohol-free extracts
You may come across extracts labeled “sugar-free” or “alcohol-free.” Sugar-free extracts replace added sugars with artificial sweeteners like sucralose or stevia. Alcohol-free varieties use glycerin or oil instead of alcohol as the solvent.
Both sugar-free and alcohol-free extracts can fit into a keto diet. Just be sure to check the ingredients list and nutrition facts to confirm the carb count.
How to use extracts on keto
Here are some tips for using extracts on keto:
Use sparingly
A little extract goes a long way since they are highly concentrated. Start with small amounts like 1/4–1/2 teaspoon (1–2 ml) and add more to taste.
Read labels
Check the ingredients list and nutrition facts to choose low carb varieties. Watch out for added sugars.
Count carbs
Be mindful of carb counts, especially when using multiple extracts in one recipe. Track your intake to stay under 20–50 grams of net carbs per day.
Blend extracts
Combining extracts can create complex flavors. For example, use orange and almond extract in pancakes or lemon and vanilla in cookies.
Use in beverages
Add a splash of extract to coffee, tea, smoothies, or keto-friendly cocktails. Vanilla, almond, and mint work especially well.
Bake into treats
Incorporate extracts into keto desserts like cookies, fat bombs, mug cakes, and chocolates.
Flavor sauces and dressings
Stir a bit of extract into sauces, dips, and salad dressings. They add lots of flavor without any extra carbs.
Season meat or vegetables
Use extracts to add flavor to roasted vegetables, grilled meats, stir-fries, and more. Lemon, rosemary, sage, and orange work well here.
Keto-friendly extracts
Here are some of the best low carb extracts to use on keto:
Vanilla
Vanilla extract adds signature sweet flavor to baked goods, coffee, yogurt, and more without any carbs. Up the vanilla flavor in keto sweets by also using vanilla bean powder.
Almond
Almond extract has just 1 gram of carbs per teaspoon. It gives a lovely nutty almond flavor to pancakes, cakes, muffins, and other treats.
Mint
Mint extract tastes refreshing in beverages, desserts, salads, and meat dishes while providing just 1 gram of carbs per teaspoon.
Lemon
Bright, tangy lemon extract contains 1 gram of carbs per teaspoon. It’s delicious in baked goods, beverages, salad dressings, seafood, chicken, and more.
Orange
Orange extract offers fresh, citrusy flavor for just 1 gram of carbs per teaspoon. Use it in smoothies, dressings, chicken dishes, and wherever you want an orange zest.
Coffee
Coffee extract provides rich, roasted coffee flavor without the carbs of regular coffee. Use it to make keto-friendly mochas, tiramisu, chocolate sweets, etc.
Rose extract
Rose extract offers floral rose flavor with zero carbs. Add it to beverages, buttercream frosting, yogurt, and anywhere you want a light rose taste.
Peppermint extract
Peppermint extract contains zero carbs per teaspoon. Use it in keto hot chocolate, cookies, or fat bombs for a refreshing minty flavor.
Should you avoid any extracts on keto?
Most extracts can fit into a keto diet in moderation. However, there are a few you may want to limit or avoid altogether:
Imitation extracts
Imitation extracts like imitation vanilla contain added sugars or cornstarch, so they’re higher in carbs than pure extracts. Always opt for pure extracts without additives.
Maple extract
Maple extract is high in carbs, with about 13 grams per teaspoon (20 ml) (1). Save this extract for an occasional treat.
Fruit juice concentrates
Fruit juice concentrates are essentially fruit extracts, only less refined. While convenient, they can be very high in natural sugars, so they don’t fit into a keto diet.
Chocolate extract
Chocolate extract made from cocoa beans would be keto-friendly. However, many brands use high carb ingredients like sugar, corn syrup or chocolate liquor. Check labels and nutrition info.
Make your own extracts
You can also make your own custom extracts at home using vodka or other high proof, neutral spirits. This lets you control the ingredient list and avoid any unwanted additives.
To make your own extract:
- Choose your ingredients. Opt for low carb ingredients like herbs, spices, vanilla, coffee, etc.
- Chop or grind ingredients into small pieces to maximize the surface area.
- Combine ingredients with vodka or neutral spirits in a jar. Use a 1:2 ratio of ingredient to vodka.
- Seal jar and store in a cool, dark place for 2-6 weeks, shaking occasionally.
- Strain the extract through a cheesecloth-lined sieve into bottles.
- Label bottles with the ingredient and date.
Homemade extracts without any added sugars make excellent keto-friendly flavorings. You can experiment with different ingredient combinations too.
Potential benefits of extracts
Using extracts may offer some additional benefits beyond just flavor on a keto diet, including:
Antioxidants
Extracts like vanilla, mint, coffee and cinnamon contain antioxidants, which help neutralize unstable compounds called free radicals that can damage your cells (2, 3).
Anti-inflammatory effects
Compounds in some extracts demonstrate anti-inflammatory properties, which may improve conditions like arthritis, heart disease and autoimmune disorders (4).
Better blood sugar control
Research shows cinnamon extract can reduce blood sugar levels, improve insulin sensitivity and support overall blood sugar control (5).
Lower cholesterol
A compound in cinnamon called cinnamaldehyde may help lower cholesterol levels, according to some studies in mice and humans (6).
Risks and precautions
While extracts are very concentrated and a little goes a long way, they’re still considered safe for consumption in the small amounts used for flavoring.
However, you should keep these precautions in mind:
Allergies
Some people are allergic to ingredients found in certain extracts, like almond. Discontinue use if any irritation or reactions occur.
Medication interactions
Extracts like cinnamon may interact with certain medications, including diabetes drugs, blood thinners, and antibiotics. Speak with your healthcare provider before using.
Dietary restrictions
Always read labels carefully and ask manufacturers about extraction methods if you have dietary restrictions.
Overconsumption
Consuming extracts in very large amounts could have toxic effects. However, this would require drinking multiple bottles at once.
Takeaway
Most extracts contain minimal carbs and calories, making them suitable for a keto diet. Vanilla, almond, mint, lemon, and orange extract are good keto-friendly options.
Use extracts to add big flavor to foods and beverages without knocking yourself out of ketosis. Just be mindful of your servings and total carb intake.
Making your own extracts at home lets you control the ingredients. Experiment with different herb, spice and flavor combinations to find your perfect keto-approved extracts.