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Vanilla extract is a popular ingredient used in a wide range of dishes from desserts to savory dishes. But when it comes to the popular dietary trend, the ketogenic diet, many people wonder if it is keto-friendly. The answer is not a straightforward one, as it depends on the type of vanilla extract. Firstly, what is the ketogenic diet? The ketogenic diet is a high-fat, low-carb diet that has gained popularity in recent years due to its potential health benefits, including weight loss and improved blood sugar control. To follow the ketogenic diet, one must consume around 70-80% of their calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. Now back to vanilla extract, which is made by soaking vanilla pods in alcohol and water. The alcohol used in vanilla extract is typically either ethanol or a mixture of ethanol and water. The main concern with vanilla extract and the ketogenic diet is the alcohol content. Alcohol contains calories, and some alcoholic beverages may also contain added sugars and carbohydrates, which can quickly add up and affect ketosis. So, is vanilla extract keto-friendly? The short answer is that it depends on the type of vanilla extract used. Pure vanilla extract, which is made from only vanilla beans, alcohol, and water, is generally low in carbs and can be used in small amounts while on the ketogenic diet. However, one must be careful when using flavored vanilla extracts, such as vanilla extract with added sugar or other ingredients. These flavored extracts may contain added carbohydrates, which can affect ketosis. Another thing to keep in mind is the amount of vanilla extract used in a dish. While pure vanilla extract may be low in carbs, a large quantity of it can still contribute to an increase in carbs, especially if used in combination with other ingredients. It is important to measure the amount of vanilla extract used and factor it into the overall carbohydrate count for the day. In conclusion, pure vanilla extract without added ingredients is generally keto-friendly in small quantities. It is important to be mindful of the alcohol and carbohydrate content of flavored vanilla extracts and to measure the amount of vanilla extract used in a dish. With that said, vanilla extract can add a delicious flavor to a variety of keto-friendly dishes, from chia seed pudding to keto-friendly pancakes. So, indulge in the rich flavor, but be mindful of the carb count, and enjoy the many benefits of the ketogenic diet.

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