Here are store brands you should buy: Rebel Creamery, Simple Truth Keto, So Delicious, Keto Pint.

Artisan or homemade is just six ingredients: heavy cream, whole milk, sugar (cane sugar), egg yolks, vanilla extract or vanilla bean, and salt. 

Minimal ingredients, safe sugars (maple syrup or honey), safe emulsifiers (egg yolk or sunflower lecithin), safe stabilizers (acacia fiber or pectin), and safe antioxidants like tocopherols (Vitamin E) which prevent lipid oxidation, functioning as a mild preservative.

When buying fast food or supermarket ice cream or shakes, you get a million ingredients of added artificial syrups (high-fructose corn syrup, corn syrup), emulsifiers (mono- and diglycerides), stabilizers (guar gum, locust bean gum, carrageenan, etc.), and preservatives.

I thought going to the “local” ice-cream shop would be fewer ingredients, but it isn’t. It’s the same as the fast food or cheaper supermarket brands, and you pay twice the price. No thank you. 

For example, Slate Creamery’s vanilla ice cream: milk, cream, sugar, whey, nonfat milk, corn syrup, emulsifiers (mono- and diglycerides), stabilizers (locust bean gum, guar gum, carrageenan), vanilla extract; water, corn alcohol, sugar. Whipped toppings: high-fructose corn syrup, hydrogenated palm kernel oil, sodium caseinate, dextrose (terrible glycemic index, GI index), artificial flavor, gums, and coloring agents. 

Added sugars. When it comes to blood sugar management, you are best off with non-glycemic sweeteners such as monk fruit, stevia, or allulose. Traditional cane sugar is also fine in moderation. The most dangerous are high-fructose corn syrup (HFCS), corn syrup, and agave, which can trigger insulin resistance and fatty liver. 

Corn syrup is not safer than high-fructose corn syrup (HFCS). Both contribute to obesity, fatty liver disease, and insulin resistance. Corn syrup is 100% glucose, which has a very high Glycemic Index (GI) of roughly 75–90, causing rapid blood sugar spikes that are particularly dangerous for those with pre-diabetes. HFCS typically contains 42–55% fructose, which gives it a lower GI (around 55–60) because fructose is processed in the liver rather than immediately entering the bloodstream from the small intestine. However, there is a trick. HFCS may not spike blood sugar as sharply as pure glucose, but it directly causes accumulation of liver fat and systemic insulin resistance, the root drivers of Type 2 diabetes.

Maltodextrin is a highly processed white powder used to “thicken food, improve texture, and extend shelf life.” Though it’s legally classified as a starch rather than a sugar on labels, its glycemic index (GI) of 105–136 is significantly higher than table sugar (GI 65), causing rapid blood sugar spikes that are dangerous for pre-diabetics. It can also disrupt gut microbiome by thinning the protective mucus layer in the intestines, causing inflammation and digestive disorders if over-consumed.

Emulsifiers. Emulsifiers are used to keep ice cream smooth. The safest ones are natural binders like egg yolks or sunflower lecithin. Industrial ingredients however use mono- and diglycerides which contain hidden trans fats. The FDA doesn’t require labeling for if under 0.5g. Your lifespan won’t decrease  from occasional mono- and diglycerides, but it’s still best to swap that with egg yolks if you can. Such may disrupt the gut microbiome and trigger low-grade inflammation.

Stabilizers. In commercial products, these prevent ice crystals from forming during fluctuating temperature changes of shipping and storage, ensuring the texture stays creamy not gritty. 

This is not required if you eat homemade fresh ice cream, especially with egg-based recipes. Egg yolks contain natural lecithin that acts as a stabilizer and emulsifier without any industrial processing. 

Locust bean gum (carob bean gum) comes from the endosperm of seeds from the carob tree (Ceratonia siliqua). It is generally safe but can cause mild gas or allergic reactions in sensitive individuals.

Guar gum comes from the endosperm of guar beans and functions as a soluble fiber.^[1] It can cause minor bloating, gas, or cramping in sensitive individuals.

Pectin and citrus fiber are used in sorbets and premium brands like Häagen-Dazs. They are derived from the peels and pulps of citrus fruits such as oranges, lemons, limes, and grapefruits, and also apples. They are generally well-tolerated, but large amounts can cause mild digestive discomfort or gas in sensitive guts.

Carrageenan comes from red seaweed, specifically species like Chondrus crispus, commonly known as Irish moss. They boil the seaweed in an alkaline water solution, filter it, then dry the resulting carbohydrate into a powder.  Degraded and food-grade carrageenan can trigger intestinal inflammation, immune responses, and microscopic ulcerations. It is particularly damaging for people with IBS, IBD, or any form of compromised gut barrier. 

Preservatives. Common preservatives we see are sodium benzoate, potassium sorbate, polysorbate 80, and magnesium hydroxide. Sure, they are FDA-approved, but since when does that mean they are safe?^[2] These can trigger allergic reactions, disrupt beneficial gut microbiome balance, and potentially cause low-grade intestinal inflammation or metabolic disruption over time through excessive consumption.

Homemade ice creams avoid these entirely. Recipes call for pasteurization of the blended dairy, sugar, and egg base by heating it on a stove. And of course, proper freezing.

Finding an ice cream that checks the boxes  of no HFCS/corn syrup, non-glycemic sweeteners only, safe emulsifiers, safe stabilizers, and no carrageenan is narrow. But some brands exist. Most “heathy” ice creams use cane sugar, but if you prefer sugar alcohol or stevia, look specifically at the Keto section (keto means high fat, low card. Its name is derived from ketones which are energy molecules the liver produces from fat when carb intake is drastically reduced) or No Sugar Added sections.

• Rebel Creamery. Widely considered the gold standard. It is sweetened with monk fruit and erythritol (non-glycemic). Most flavors use a base of cream and egg yolks rather than mono- and diglycerides. They explicitly avoid carrageenan, using guar gum or locust bean gum instead.
• Simple Truth Keto (Kroger Brand). It uses a blend of erythritol, stevia, and monk fruit. It generally avoids the “dangerous” emulsifiers and carrageenan, but double-check with the specific flavor.
• So Delicious (no-sugar-added coconut milk line). This is dairy-free, and sweetened with monk fruit and erythritol. No carrageenan in their entire product line. They use pea protein and safe gums.
• Keto Pint. Similar to Rebel, this brand focuses on a keto profile, and uses few ingredients. They use monk fruit and stevia. They avoid synthetic emulsifiers. 

Approach with caution:

• Häagen-Dazs. They use just 5 ingredients: milk, cream, sugar, eggs, vanilla, but use cane sugar which is high-glycemic. Some flavors have additional additives. 
• Halo Top. They use stevia and erythritol. They use mono- and diglycerides to maintain texture since they are low-fat.
• Enlightened. They use non-glycemic sweeteners like monk fruit, but their ingredient lists can be longer and can include stabilizers or emulsifiers.

When standing in the frozen aisle, look for green flags on the back of the pint:

Sweeteners. Maple syrup, honey, monk fruit, stevia, or allulose. Monk fruit, stevia, and allulose have a glycemic index (GI) of zero, meaning they do not cause the rapid blood sugar and insulin spikes that drive pre-diabetes and weight gain. These non-nutritive sweeteners rely on unique phytochemicals rather than the glucose or fructose cycles. Cane sugar is fully metabolized as energy or stored as adipose tissue, but stevia and monk fruit contain non-sugar compounds (specifically steviol glycosides and mogrosides) that provide sweetness without being processed as calories. Still, their long-term impact on gut microbiome health is an ongoing debate.

Allulose tastes and behaves like sucrose in culinary applications, but it is absorbed by the small intestine and excreted virtually unchanged. Thus, it provides roughly 90% fewer calories than table sugar and interestingly, it suppresses the glycemic response of other carbohydrates consumed in the same meal.

Cane sugar is safer than corn syrup and HFCS. Just because cane sugar has a safer biologically profile than HFCS, does not mean you can overindulgence. Excessive intake of any caloric sweetener, even “natural” ones, will overwhelm the liver and cause systemic inflammation. Treat such as a rare luxury, not a dietary staple.

Avoid sugar alcohols like maltitol or sorbitol. They can trigger gastrointestinal distress and disrupt the migrating motor complex (MMC). The MMC is where nervous system contracts to move food through; sugar alcohols interfere with this by causing fermentation and bloating.

Added sugars should be strictly limited within a balanced diet. Maximum of 36 grams per day for men and 25 grams for women. But honestly, I would keep added sugars at 0 per day if you can. 

Emulsifiers. Look for egg yolks or sunflower lecithin. Avoid mono- and diglycerides.

Stabilizers. Look for guar gum or locust bean gum. Avoid carrageenan.

If you are looking to avoid ice cream in general, just have whole milk, and some bread and honey. Or yogurt, kefir, or whey protein shakes with Reb A or B. That will satiate that desire for cold dairy and something sweet.  

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This is an excerpt from Miscellaneous Advice.

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^[1] Insoluble fiber passes through and adds bulk, such as whole-wheat grains, legumes, cruciferous vegetables, and fruit skins. Soluble fiber dissolves in water and creates a gel-like substance. This includes oats, chia seeds, flaxseeds, legumes, and fruit. It acts as a prebiotic by nourishing your gut, strengthening the gut barrier, reducing inflammation, and slowing down sugar spikes. 

^[2] The FDA also approves: titanium dioxide (a whitening and brightening agent found in commercial salad dressings, coffee creamers, icing, and chewing gum; potassium bromate (dough conditioner found in commercial breads, flour tortillas, and baked goods); BHA (synthetic preservative found in packaged chips, chewing gum, vegetable oils, and cereals); azodicarbonamide (dough-bleaching and foaming agent found in commercial breads and fast-food buns).