ice cream America’s favorite dessert– and for good reason. From homestyle vanilla to matcha green tea, there seems to be no end to the combinations you can add to your cone. And while a double scoop of chocolate chip cookie dough ice cream with hot fudge syrup sounds absolutely mouthwatering, this guilty pleasure is something you might regret the next day.
This does not mean that eating ice cream automatically makes you unhealthy. The trick is being smart about what kind to choose – certain ice cream making methods use less sugar, fat, and dairy. It all comes down to the texture and ingredients of this delicious frozen dessert.
What is the healthiest type of ice cream?
Let’s start with the definition of the treat. According to the International Dairy Foods Association, “ice cream is a frozen product made from a mixture of dairy products, containing at least 10 percent milk fat.” Based on this definition, popsicles and frozen yogurt do not qualify as ice cream.
When people think of ice cream, they think of three types: soft ice cream, hard ice cream and gelato. Gelato (also the Italian word for ice cream) is usually considered a healthier option than soft and hard ice cream. The refreshing dessert is specially made with a higher proportion of milk in cream, creating less fat than traditional ice cream, says Mary Sabat, a nutritionist and owner of BodyDesigns by Mary. It also has a higher protein content than soft ice cream and hard ice cream.
While still high in sugar and calories, gelato usually comes in a smaller serving size than soft serve and regular ice cream. “Portion control plays an important role in the overall health of ice cream consumption,” explains Sabat. Because gelato is made with a denser texture, she says it’s usually served in smaller scoops than the other frozen desserts, which helps control calorie intake.
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Next comes soft ice cream and hard ice cream. While there isn’t a major nutritional difference between the two, soft serve ice cream ranks slightly better. Sabat says it often contains a lot of air, which reduces the fat content per serving. But ice cream can also vary wildly in fat and sugar content depending on the brand. An example is Halo Top, which is known for its low-calorie, high-protein, and low-sugar products, says Dan Gallaghera registered dietitian with Aegle Nutrition.
While it’s not technically ice cream, we’d be remiss not to mention sherbet and sherbet, two other popular summertime options. These frozen treats are made from fruit puree, sugar, and other flavorings, with sorbet containing some dairy. a cup of sherbet or sherbet ranges from 160 to 200 calories and usually comes with natural fruits. But they may also pack other additives, such as artificial flavors and high fructose corn syrup. Due to the high sugar content, they can even equal store-bought ice cream in terms of calories.
When in doubt, experts say to check the nutrition label when choosing between different desserts at the grocery store. Most ice cream parlors will also show you the list of ingredients upon request.
What about dairy-free or vegan ice cream?
Dairy-free or vegan ice cream isn’t always the healthiest option, warns Melissa Wasserman Bakker, a registered dietitian nutritionist and founder of Food Queries. Instead of milk, some brands can compensate by adding extra sugar and unhealthy fats like coconut oil.
Instead, Baker says people should choose these types of ice cream based on their dietary preferences and needs. Vegan ice cream is made without animal-derived ingredients and would be a good choice for those with a more restricted lifestyle. Vegan ice cream may also be helpful for people with lactose and egg allergies.
Is it bad to surrender?
If you’re looking for a health-conscious ice cream, both Sabat and Baker recommend looking at serving size, ingredient quality, and sugar content before delving into it.
“Many ice creams contain added sugars, which can lead to increased calorie intake and potential health problems such as weight gain, diabetes, and tooth decay,” says Sabat. Avoid ice creams with added preservatives, including high fructose corn syrup and hydrogenated oils. You also want to stay away from the popular keto ice creams, which replace sugar with artificial sweeteners like Splenda, NutraSweet, or sugar alcohols like erythritol. These types of sugar additives pose several health risks, such as disrupt the balance in your gut microbiome and worsening of heart disease. Instead, Baker suggests looking for ice creams that are low in sugar or sweetened with natural alternatives like stevia or fruit extracts.
[Related: Is high-fructose corn syrup worse than sugar?]
Compare the nutrition labels of different brands and pay extra attention to the fat content, sugar content and total calories. “Traditional ice cream often contains significant amounts of saturated fat, which can contribute to elevated cholesterol levels and increase the risk of heart disease,” explains Sabat. Opt for ice creams with lower amounts of all three components, and choose candies, syrups, and other high-calorie toppings wisely, as they can significantly increase the calorie count and sugar content.
All in all, you don’t have to sacrifice your well-being to enjoy America’s favorite dessert. The occasional frozen treat won’t compromise a balanced diet, especially if you opt for a healthier option. Baker says that “moderation and conscious choices can help balance the enjoyment of ice cream with a health-conscious approach.”