is ice cream good for your health
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is ice cream good for your health
Ice cream contains some important nutrients, like calcium, vitamin D and vitamin A, among others. But while these nutrients are all needed for good health.
the amount in ice cream is small and is accompanied by a hefty dose of fat and added sugar.
Is Ice Cream Good for You? Nutrition Facts and More
Ice cream can be a delectable treat, as it’s creamy, cold, and sweet.
However, like many sugary treats, it’s loaded with calories, sugar, and fat.
Naturally, you may wonder about the potential downsides of this dessert — and whether you can include it in a healthy diet.
This article tells you everything you need to know about ice cream.
Ice cream nutrition
The nutritional profile of ice cream varies depending on brand, flavor, and type.
This table highlights the nutrients in 4 common varieties of vanilla ice cream per 1/2-cup (65–92-gram) serving.
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 no-sugar
-added products are often promoted as healthier, these choices may contain around the same number of calories as regular ice cream.
Additionally, products without added sugar usually harbor sweeteners like sugar alcohols.
which may cause digestive distress, including bloating and gas, in some individuals (5Trusted Source).
All the same, most ice creams are a rich source of phosphorus and calcium.
providing about 6 and 10% of the Daily Value (DV), respectively, per 1/2-cup .
(65-gram) serving. Both minerals are important for muscle function and skeletal health (6Trusted Source).
Yet, this mineral content doesn’t compensate for ice cream’s heavy calorie and sugar load.
Potential downsides
Like most processed desserts, ice cream has several health drawbacks to keep in mind.
High in added sugar
It’s no secret that ice cream is loaded with sugar.
Many varieties contain 12–24 grams of added sugar in just a 1/2-cup (65-gram) serving (1Trusted Source).
It’s recommended that you limit added sugars to under 10% of your daily calories, or about 50 grams of sugar for a 2,000-calorie diet (7Trusted Source).
Thus, one or two small servings of ice cream can easily push you toward this daily limit.
Additionally, research links excessive sugar intake to multiple health conditions.
including obesity, heart disease, diabetes, and fatty liver disease (8Trusted Source, 9Trusted Source).
Calorie-dense and low in nutrients
Ice cream is laden with calories but offers few nutrients — aside from calcium and phosphorus (10Trusted Source).
If you eat ice cream as an occasional treat, you shouldn’t worry about its lack of nutrients. However, if you often replace nutrient-dense foods like fruits.
vegetables, or whole grains with ice cream, your diet could be lacking necessary vitamins and minerals.
Plus, ice cream’s high calorie load may promote weight gain if you eat too much.
May contain unhealthy additives
Many ice creams are highly processed and include ingredients like artificial flavors and additives.
Some artificial ingredients and preservatives have been associated with negative health effects, while others have been proven safe.
Notably, the Food and Drug Administration (FDA) .
recently banned seven artificial flavorings, including benzophenone, given their association with cancer in animal studies.
These compounds were common in ice cream
and other desserts (11Trusted Source, 12Trusted Source).
Additionally, processed ice creams regularly harbor artificial food dyes, such as Red No. 3 (erythrosine) and Blue No. 2 (indigo carmine).
Although they’re approved by the FDA, some research links these dyes to hyperactivity and behavioral issues in children (13Trusted Source).
Guar gum, which is used to thicken and texturize foods, is also common in ice cream. It’s generally considered safe but has been associated with mild side effects, such as bloating, gas, and cramps (14Trusted Source).
What’s more, animal and test-tube research suggest that carrageenan, likewise found in ice cream, may promote intestinal inflammation (15Trusted Source).
Can you include ice cream in a healthy diet?
It’s perfectly acceptable to enjoy an occasional dessert as part of a healthy diet. The key is moderation.
To avoid overindulging, try pre-portioned products like ice cream bars or mini containers. Otherwise, you can use small bowls rather than large ones to keep your portions in check.
Remember that even though low-fat or low-sugar varieties may appear healthier, they’re not necessarily more nutritious or even lower in calories than other options — and they may contain artificial ingredients. Use discretion by reading labels carefully.
Furthermore, you can practice mindful eating to help enjoy every bite.
Recommendations for healthy ice cream
When shopping for ice cream, check the nutrition and ingredient labels carefully. Choose products made mostly from real ingredients, such as cream, milk, cocoa, and vanilla beans.
If possible, avoid heavily processed ice creams by choosing those with a small number of easy-to-read ingredients (16Trusted Source).
If you’re watching your weight, look for products with less added sugar and fewer than 200 calories per serving.
Alternatively, try making a low-calorie, nutrient-dense ice cream at home using only two simple ingredients:
- 2 ripe bananas, frozen, peeled, and chopped
- 4 tablespoons (60 ml) of unsweetened almond, coconut, or cow’s milk
Pulse the items in a blender or food processor until you reach a creamy consistency. Add more milk if needed.
You can serve the mixture immediately or freeze it for a more scoopable texture.
This dessert includes no added sugar, fewer calories, and more nutrients than regular ice cream.
The bottom line
Ice cream is a sweet and refreshing treat.
However, it’s high in sugar, calories, and possibly additives and artificial ingredients.
Thus, you should read labels carefully if you want a more wholesome dessert.
Ice cream can be part of a healthy, well-balanced diet if consumed occasionally and in moderation.
Is Low-Calorie Ice Cream Healthy?
Regular ice cream is usually packed with sugar and calories and can be easy to overeat, which may lead to weight gain.
Thus, you may be curious about low-calorie options that still satisfy your sweet tooth.
This article examines low-calorie ice cream — and provides easy recipes to try at home.
How to choose a healthy ice cream
Low-calorie ice creams can be made with low-fat dairy, artificial sweeteners, and/or milk alternatives to cut down on the number of calories.
However, that doesn’t necessarily make these desserts healthier. Some low-calorie ice creams may be highly processed, while others contain more sugar than regular ice cream.
What’s more, artificial sweeteners have been linked to long-term weight gain because they may lead to overeating throughout the day. Research also suggests that they may upset your stomach or cause diarrhea.
Healthiest low-calorie ice cream options
Some healthier brands of low-calorie ice cream include:
- Halo Top. This brand offers 25 flavors, only 70 calories per serving, and lower fat and higher protein contents than regular ice cream. You can find Halo Top in both dairy and dairy-free bars and pints.
- So Delicious Dairy Free. Made from either oat, cashew, coconut, soy, or almond milk, these ice creams contain many organic ingredients. They’re also vegan and gluten-free.
- Yasso. This low-fat alternative is made from Greek yogurt, which increases its protein content. Some flavors are gluten-free.
