Ice cream nutrition
The nutritional content of ice cream varies by brand, flavor and type.
In most cases, premium ice cream (which is processed to be richer and creamier than regular ice cream) is also higher in sugar, fat and calories.
Interestingly, while low-fat or sugar-free products are often promoted as healthier, these options can contain about the same calories as regular ice cream.
Additionally, products without added sugar often contain sweeteners such as sugar alcohols, which may cause digestive distress in some people, including bloating and gas.
However, this mineral content does not make up for the high calorie and sugar content of ice cream.
Potential Disadvantages of Ice Cream
Like most processed desserts, ice cream has some health drawbacks to keep in mind.
High in added sugar
It’s no secret that ice cream is loaded with sugar.
Additionally, studies have linked excessive sugar intake to a variety of health conditions, including obesity, heart disease, diabetes, and fatty liver disease.
High in calories and low in nutrients
Ice cream is rich in calories but contains few nutrients other than calcium and phosphorus.
If you eat ice cream occasionally, you don't have to worry about its lack of nutrients. However, if you regularly substitute ice cream for nutrient-dense foods like fruits, vegetables, or whole grains, your diet may be lacking in essential vitamins and minerals.
Additionally, the high calories in ice cream may lead to weight gain if you eat too much.
May contain unhealthy additives
Many ice creams are highly processed and contain ingredients such as artificial flavors and additives.
Some artificial ingredients and preservatives have been shown to have negative health effects, while others have been proven to be safe.
Notably, the U.S. Food and Drug Administration (FDA) recently banned seven artificial flavors, including benzophenones, because they were linked to cancer in animal studies. These compounds are commonly found in ice cream and other desserts.
In addition, processed ice cream often contains artificial food colorings such as Red No. 3 (erythrosine) and Blue No. 2 (indigo carmine). Although they are FDA approved, some studies have linked these dyes to ADHD and behavioral problems in children.
Guar gum is used to thicken and texture foods and is also commonly found in ice cream. It is generally considered safe but can cause minor side effects such as bloating, gas, and cramping.
Additionally, animal and test-tube studies suggest that carrageenan may promote intestinal inflammation.
Can you incorporate ice cream into a healthy diet?
It's perfectly acceptable to have an occasional dessert as part of a healthy diet. The key is moderation.
To avoid overeating, try pre-portioned products like popsicle sticks or mini containers. Otherwise, you can use small bowls instead of large bowls to control portion sizes.
Keep in mind that while low-fat or low-sugar varieties may appear healthier, they are not necessarily more nutritious or even lower in calories than other options, and they may contain artificial ingredients. Read labels carefully and proceed with caution.
Additionally, you can practice mindful eating to help enjoy every bite of food.
Healthy ice cream recommendations
When purchasing ice cream, carefully check the nutrition facts and ingredient labels. Choose products made primarily from real ingredients, like cream, milk, cocoa, and vanilla beans.
If possible, choose ice cream with a small number of easy-to-read ingredients to avoid heavily processed ice cream.
If you're watching your weight, look for products with less added sugar and less than 200 calories per serving.
