Ice cream is a delicious and refreshing treat, especially during the hot summer months.
Ice cream is made by freezing and mixing milk, cream, sugar, and other ingredients into a creamy, rich dessert. Ice cream is often flavored with a variety of flavors, such as vanilla, cocoa, fruits, and spices, as well as food colorings and stabilizers.
We all know ice cream is delicious, but is it healthy? We asked nutritionists to share their recommendations for the healthiest ice cream and frozen dessert alternatives.
Is ice cream good for your health?
“Ice cream is essentially a treat and I don’t think we should try to transform it into something other than what it was originally intended to be.” Francis Largeman RossThe registered dietitian tells TODAY.com:
Traditional ice cream is made with whole milk and heavy cream and is generally high in calories, saturated fat and, depending on how it’s sweetened, sugar, says Natalie Rizzo, R.D., nutrition editor at TODAY.com.
The high fat content gives ice cream its characteristic creamy texture. In fact, in the United States, ice cream must contain at least 10% milk fat by weight to be considered “ice cream.” United States Department of Agriculture.
Real ice cream also contains nutrients like calcium, potassium, and vitamin D, says Largeman-Roth. Adding fresh fruits and nuts to your ice cream can provide additional vitamins, antioxidants, and minerals.
Ice cream may not be a health food, but experts say it can be part of a healthy diet when eaten in moderation.
“I believe enjoying foods that bring you joy is part of living a balanced, healthy life,” Largeman-Ross says.
A serving of ice cream is about two-thirds of a cup, or 100 grams. U.S. Food and Drug Administration“I believe ice cream should be savored,” Largeman-Ross said, adding that she recommends limiting ice cream to once or twice a week.
An average serving of vanilla ice cream contains: According to the USDAcontains approximately 207 calories, 3.5 grams of protein, 11 grams of fat, 24 grams of carbohydrates, and 21 grams of sugar.
“Even if you love ice cream, you don’t have to avoid it completely; you just need to eat less,” Rizzo says.
What is the healthiest ice cream?
The ice cream aisle is filled with endless flavors and options, and experts recommend comparing the ingredients list and nutritional label when choosing your ice cream.
Familiar materials
“I look for ice cream that’s made with real ingredients, like cream, milk, sugar, vanilla extract and egg yolks,” says Largeman-Roth. When it comes to flavors, Largeman-Roth also recommends looking for real ingredients like fruits, nuts and chocolate.
Reduce added sugar
Another notable feature, Rizzo says, is the low amount of added sugars per serving: The American Heart Association recommends that women limit their intake of added sugars to six teaspoons (25 grams) per day, and men to nine teaspoons (36 grams) per day.
Less cream
Gelato, a type of ice cream that originated in Italy, can also be a healthier option because it contains less cream and fat than traditional ice cream, Rizzo said.
Choose homemade
Making your own ice cream at home makes it easier to control the amount of added sugar, “and there are no allergens, gums or stabilizers to avoid,” says Largeman-Roth.
To boost the nutritional value of your homemade ice cream, experts recommend opting for healthier flavors like fresh fruits, berries, nuts, dark chocolate, and matcha powder. Spices like cinnamon, ginger, and even turmeric can add delicious flavor and health benefits.
However, if you use full-fat milk, cream and sugar to make your homemade ice cream, the nutritional value will be similar to most store-bought ice creams, Rizzo says.
The healthiest ice cream alternative
Frozen yogurt
Yogurt is known for being packed with nutrients and probiotics that support gut and heart health, among other things. Frozen yogurt also has much less saturated fat than ice cream, often about half as much, according to Largeman-Roth.
But not all frozen yogurt is the same, and some contain more sugar to make up for the lower fat and tart taste, experts say. “Look at the first ingredients and choose one made with low-fat milk, yogurt, or 100% fruit, and look for the one with the least amount of added sugar,” Rizzo says.
Greek yogurt bars are a favorite of both experts: Not only are they a tasty, portable snack, they also tend to be creamy, low in sugar and high in protein, which helps fill you up, Rizzo says.
Popsicles
Popsicles are a delicious and refreshing treat for kids and adults alike. Popsicles are lower in fat and calories than traditional ice cream and come in a variety of varieties with a variety of ingredients.
“I choose popsicles that are made with just fruit puree, water and sugar, with no artificial colours or flavours. I also like to make my own popsicles, but they are a bit time-consuming,” Largeman-Ross says.
sherbet
Sorbets are made with ice, fruit puree, fruit juice, and other ingredients. “Sorbet is a refreshing option, especially for people who are avoiding dairy,” says Largeman-Roth.
Sherbet is low in fat and calories and high in vitamins, antioxidants, and minerals thanks to its high fruit content, but it also tends to have more sugar per serving than ice cream: 25 grams versus 34 grams per ⅔ cup, says Largeman-Roth.
Blending frozen bananas into a sorbet, known as “nice cream,” is becoming increasingly popular because it replicates the creamy, rich texture of ice cream without the added calories or sugar, Rizzo said.
Healthy ice cream for weight loss
There’s a growing number of “diet,” “healthy” and “low-calorie” ice cream products on the market, promising frozen goodness while significantly reducing calories, fat and sugar. Similarly, “light” ice cream is made primarily with skim milk and is therefore lower in fat and calories, says Largeman-Roth.
“I wouldn’t consider these a health food,” Rizzo says, but both experts agree that diet or light ice cream may be a good option for people who are limiting their saturated fat intake or want to lose weight.
Just keep in mind that diet and low-calorie ice creams don’t come close to matching the real thing in terms of taste and texture — in fact, to make up for the lack of fat and sugar, manufacturers often add artificial sweeteners like sugar alcohols and other additives.
“I’m not a fan of super-light ice cream that’s sweetened with erythritol, has calories written all over the container, and advertises that you should or can eat the whole pint,” Largeman-Roth says.
Recent studies suggest that erythritol may play a role in blood clotting and increase the risk of heart attack and stroke, TODAY.com previously reported.
Light ice cream also contains about half the calories of regular ice cream, but has much less flavor and more sugar and other artificial ingredients to make it taste better, Largeman-Roth said.
What about dairy-free ice cream? While it’s ideal for people with dairy allergies or sensitivities, it’s not inherently healthier. “You might think that vegan ice cream would be healthier, but many vegan ice creams are made with coconut cream instead of dairy cream, so the saturated fat content per serving will be the same,” says Largeman-Roth.
