Who can argue with the appeal of ice cream? Cold, creamy, and irresistibly sweet, this treat is hard to resist on a hot summer day. But if there were one drawback, it’s the high sugar and saturated fat content, both of which can be turnoffs for those who are trying to follow healthy diets.
That doesn’t mean ice cream needs to be completely off limits, however. All it takes is some careful decision making and moderation. You might even be surprised by a few healthy benefits ice cream has to offer.
Frozen desserts like ice cream have been popular throughout the history of civilization in some form or another. Even as far back as the ancient world, Alexander the Great was said to have enjoyed cups of snow flavored with honey and nectar. In fact, ice cream holds an interesting distinction in Maryland history: Governor William Bladen reportedly threw the first ice cream social in Annapolis in 1744.
The ice cream you’ll find on the market today is usually made with some combination of milk, cream, sugar, and flavoring. At least 10 percent of its recipe must be milk fat for it to be labeled ice cream, as dictated by the Food and Drug Administration. That’s why you’ll often see products made from some combination of skim milk and vegetable oil labeled as “frozen dairy dessert.”
Because of its high sugar and fat content, ice cream serves as a great source of energy—a half-cup serving has 140 calories. The problem is that it tends to be low in vitamins and minerals. While it does offer calcium, a mineral renowned for helping build and maintain strong bones, it has only one-third of the calcium you would get from a glass of milk. On the other hand, research suggests ice cream increases levels of the mood-boosting hormone serotonin and could potentially increase libido and fertility.
When browsing ice creams in the grocery store, you’ll likely see plenty of options that market themselves as healthier. However, it’s important to take a critical look at the ingredient list and nutrition panel. Products that have a lower fat content will likely have more sugar than their traditional high-fat counterparts, and the caloric difference will be minimal.
That’s not to suggest you can’t find a few good products that offer the taste of ice cream with a much more appealing nutritional profile. One great brand is Halo Top, which is made with skim milk and has about one-third of the calories of traditional ice cream. It also has a boost of protein from egg yolks and fiber from inulin (chicory root extract) and soluble corn fiber. But be careful—it’s sweetened with a type of sugar alcohol called erythritol and vegetable glycerin, both of which could cause gastric upset.
You could also try Arctic Zero, a plant-based option made from faba beans. A pint has only 160 calories, and it’s suitable for vegan, keto, and low-glycemic diets.
If neither of these versions cut it for you, that’s okay—most dietitians agree there’s nothing wrong with enjoying ice cream in moderation. Stick with a half-cup serving and bulk it up with sliced fruit, chopped nuts, or dark chocolate chunks.
Or you can get creative in the kitchen by making your own imitation of ice cream using fruit, nut butters, non-dairy milk, and healthy sweeteners. With minimal prep work, you’ll be able to enjoy something that’s fresh and fun, packed with vitamins and minerals, and just as refreshing on a hot summer day.
Here are two great recipes to get you started!
Peanut Butter Banana Ice Cream
Ingredients:
- 2 overripe bananas
- 1 cup peanut butter
- 2 tablespoons milk
- 1 cup chocolate chips
Directions:
Peel the bananas and cut into 1-inch slices. Place in a plastic bag and freeze for at least six hours. Add frozen banana, peanut butter, and milk to a blender. Process for 2 to 3 minutes until you have a smooth, creamy consistency. Remove from the blender and stir in chocolate chips.
Dark Chocolate Almond Ice Cream
Ingredients:
- 4 cups almond milk
- 1 avocado, mashed
- 1/2 cup maple syrup
- 1/2 cup unsweetened
- cocoa powder
- 1/2 cup almonds, chopped
- 1/2 cup chocolate chunks
Directions:
Combine the almond milk, avocado, maple syrup, and unsweetened cocoa powder into a large bowl and whisk until thoroughly combined. Pour into an ice tray and freeze until solid. Remove frozen cubes from the ice tray and put into a blender. Blend on high until the chunks have formed a thick, creamy smoothness (approximately 2 to 3 minutes). Remove from the blender and add chocolate chunks and nuts.
