Are There Health Benefits to Eating Ice Cream? December 13, 2023 If a dietitian can enjoy ice cream, there must be health benefits to this favorite frozen dessert. Dietitian Lauren Burns, RD, LD, grew up in Minnesota where a scoop shop served vanilla ice cream with rhubarb chunks. “It is my absolute favorite,” she said. “The tart of the rhubarb, sweet of the ice cream and the creaminess of the milk pair together fantastically.” Like Burns, many people have an emotional connection to ice cream. “Eating ice cream in moderation to honor our need for pleasure in food can be a healthful decision,” Burns said. Find Comfort in Ice Cream’s Goodness It turns out ice cream is not only good, it can be good for you. “Ice cream is formulated to taste good,” said Burns. “When we are children, we find nourishment in high-fat, high-carbohydrate food like milk or formula. It is normal to find comfort in similar food throughout life.” Ice cream packs a metabolic punch with calories for energy. It can be a modest source of calcium, potassium and sodium. Some labels also list Vitamins A and D and iron, but those are negligible, Burns said. There’s even been research that found dairy fat was associated with a lower cardiovascular risk compared to other animal fats and refined carbohydrates. “That does not translate to a cardiovascular benefit,” Burns cautioned. For people who are living with unintentional weight loss or malnutrition, ice cream can be a very efficient way to increase energy intake. Ice Cream Options Are Aplenty With so many different types of ice cream – keto, high protein, no-sugar added, reduced fat, vegan, dairy free, low-calorie, organic and lactose free – there is an option for almost any eating plan. Homemade ice cream can be healthier depending on what kind of ice cream you make. The composition and nutritional value of ice cream can change drastically based on what ingredients are included in the recipe. All these options make shopping for ice cream a little tricky. When reading nutrition labels, Burns suggests paying attention to these things: Ingredients – Note any allergens listed. Milk, soy, nuts and sometimes eggs are common. Milk (cream), sugar and salt are all necessary to make ice cream. The quality of these ingredients may be of concern. For example, does the recipe use cane sugar, corn syrup or a non-nutritive sweetener like sorbitol or monkfruit? Additives like chicory root fiber and gums or carrageenan can cause gastrointestinal problems for some people. Hydrogenated oils and partially hydrogenated oils contain trans fats, which we know are linked with inflammation in the body and impact serum cholesterol. Sugar – Lactose is present as a natural occurring sugar found in milk. Something sweet is generally always added to an ice cream recipe, whether it is sugar, corn syrup or a non-nutritive sweetener. Non-nutritive sweeteners like sucralose, stevia, and monkfruit extract sweeten ice cream without having a direct impact on blood sugar. However, with lactose present, there will likely still be carbohydrates present in the food to have some impact on blood sugar. Sugar alcohols (ingredients that end in -ol) are often used to sweeten foods like ice cream as an alternative to sugar. Sugar alcohols are partially absorbed in the small intestine and can give some individuals tummy trouble. Saturated Fat – The American Heart Association recommends limiting saturated fat to 5-6% of total calories. For the average adult consuming 2,000 calories, this is around 13 grams per day. A standard serving of 2/3 cup of ice cream will contain about 7 grams of saturated fat. An avocado based ice cream will contain 2-3 grams saturated fat per serving. Calories – Fat and sugar content of ice cream typically determine how much energy is stored in a standard portion size of ice cream. Because fat contains more energy per gram than sugar, a higher fat content in ice cream might result in a higher energy content. Standard ice cream is around 200-300 calories per 2/3 cup. Size & Speed Matter For ice cream to retain its health benefits, Burns suggests sticking to the serving size and being mindful when eating. If you’re planning to eat pie à la Mode this holiday season, keep in mind that ice cream is an energy-dense food. So, being precise about portion size counts. At home, serving sizes are usually clearly described on the nutrition facts label. However, scoop sizes are not standardized when visiting an ice cream shop and portion sizes are known to be rather huge. For example, a hot fudge sundae from McDonalds contains 330 calories and a mini pumpkin pie Blizzard contains 360 calories. “I’ve received 1-2 cups of ice cream when I’ve ordered a standard scoop,” Burns said. “While I don’t think everyone should be measuring their food with a measuring cup, be thoughtful about how much you’re eating.” In a fast-paced world, it can feel hard to slow down when eating ice cream, especially before it melts. Eating ice cream slowly and mindfully can help us check in with our internal hunger and satiety cues that help us to eat enough, but not too much. “Give yourself permission to enjoy a treat,” Burns said. “This can help you maintain a healthful relationship with ice cream,” Burns said. Lauren Burns, RD, LD, is a dietitian at Samaritan Lebanon Community Hospital.
