With an ice cream life can be betterYou may have a bad day, but an ice cream makes up for it, it is a delicious taste, as it is creamy, cold and sweet. However, like many sugary treats, it is loaded with calories, sugar, and fat. Naturally, you may wonder if it will be worth using as a dessert and if you can include it in a healthy diet. What you should know is that either milk or water has carbohydrates, due to the sugars that are simple and in the first case lactose.
In most cases, premium ice cream, which is processed to be richer and creamier than normal ice cream, it is also higher in sugar, therefore in carbohydrates, fat and calories. Interestingly, while low-fat or no-added sugar products are often touted as healthier, these options can contain roughly the same number of calories as regular ice cream, check the nutritional information provided by each product.
What’s more, products with no added sugar generally contain sweeteners like sugar alcohols, which can cause digestive problems, such as bloating and gas, in some people. Regardless, 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. We have already said that sugars produce energy, but one must look for healthy ones.
Like most processed desserts, ice cream has several health drawbacks to consider such as high added sugar content and can lead to health problems, so limiting yourself to one or two small servings of ice cream can easily push you towards this daily limit.
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If you eat ice cream occasionally, you do not have to worry about its lack of nutrients. However, if you often replace nutrient-dense foods such as fruits, vegetables, or whole grains with ice cream, your diet may be lacking in necessary vitamins and minerals. What’s more, the high caloric load of ice cream can promote weight gain if you eat too much.
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What’s more ice cream may contain additives that are harmful to healthMany are highly processed and include ingredients such as artificial flavors and additives such as artificial ingredients and preservatives have been associated with negative health effects, while others have been shown to be safe.
In particular, the Food and Drug Administration (FDA) recently banned seven artificial flavorings, including benzophenone, given its association with cancer in animal studies. These compounds were common in ice cream and other desserts.
You should know that processed ice creams usually contain artificial food coloring, like red n. 3 (erythrosine) and blue No. 2 (indigo carmine). Although FDA approved, some research links these dyes to hyperactivity and behavior problems in children.
Guar gum, which is used to thicken and texturize food, is also common in ice cream. It is generally considered safe, but has been associated with mild side effects, such as bloating, gas, and cramps. Additionally, animal and test-tube research suggests that carrageenan, which is also found in ice cream, may promote intestinal inflammation.
Can I include ice cream in a healthy diet?
It is perfectly acceptable to enjoy an occasional dessert as part of a healthy diet. The key is moderation. To avoid over-the-top, try portioned products like ice cream bars or mini containers. Otherwise, you can use small bowls instead of large ones to keep your portions in check.
Remember that while low-fat or low-sugar varieties may seem healthier, they are not necessarily more nutritious or even lower in calories than other options, and they may contain artificial ingredients. When buying ice cream, carefully check the ingredient and nutrition labels. Choose products made primarily with real ingredients, such as cream, milk, cocoa, and vanilla.
Try making nutrient-dense, low-calorie ice cream at home using just two simple ingredients:
2 ripe bananas, frozen, peeled and chopped
4 tablespoons (60 ml) unsweetened almond, coconut, or cow milk
Pulse the elements in a blender or food processor until you get a creamy consistency. Add more milk if necessary. You can serve the mixture right away or freeze it for a fluffier texture. This dessert includes no added sugar, fewer calories, and more nutrients than regular ice cream.
Keep reading: Carbohydrates: sugars present in soda, know their risks
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