Does ice cream have any nutritional value?

Ice cream has a complex reputation. It’s often seen as a guilty pleasure. However, there’s more to this dessert than meets the eye. Is ice cream healthy or unhealthy? Explore what recent studies have discovered.

How Do People Feel About Ice Cream?

People generally have positive feelings about this dessert. It’s a sweet treat often associated with summer, birthday parties and special occasions. It comes in various flavors and styles, which can satisfy cravings and provide a moment of pleasure. More importantly, ice cream can be comforting, especially when someone’s stressed or sad.

While ice cream is well-loved, individual opinions may vary based on preference and dietary choices. Additionally, due to its high sugar content, some may see it as an unhealthy indulgence.

Is Ice Cream Healthy or Unhealthy?

An ice cream Harvard study led by doctoral student Andres Ardisson Korat revealed shocking findings about this well-loved dessert. Among people with diabetes, eating half a cup of ice cream daily was linked to a lower risk of heart disease. This revelation may sound counterintuitive since this cold treat contains saturated fat and sugar — two things that should be consumed moderately.

Korat identified a few plausible biological explanations for this result in his research paper. One possibility is that in dairy products like milk, cheese and ice cream, the membrane surrounding fat globules — called the milk-fat globule membrane (MFGM) — remains intact. This differs from other products like butter, where the MFGM is removed during processing. MFGM comprises proteins, lipids, enzymes and sphingolipids, forming a protective layer around milk fat. 

The study shows that consuming dairy products with intact MFGM — such as ice cream — does not raise levels of LDL cholesterol and triglycerides. However, this explanation may be insufficient for the link between the consumption of ice cream and a lower risk of heart problems.

Aside from this Harvard study about ice cream, another report also revealed more positive health benefits. While it contains sugar and fat, it also provides probiotics and nutrients that promote a healthy gut. However, just like in any food, moderation is key.

What About “Healthier” Ice Cream Options?

Premium ice creams come in many forms, such as:

• Low-fat, low-calorie
• Protein-rich 
• Probiotic 
• Dairy-free

Generally, these varieties contain simpler, natural ingredients, which makes the treat a bit less unhealthy. It’s safe to say that it’s healthier than traditional alternatives, but not enough to enter the “healthy food” category. It’s still an ice cream, no matter the form. The ingredients and how they reach customers are nearly the same.

The base typically includes milk and cream, which provides a rich texture. Sugar is added for sweetness, while stabilizers and emulsifiers are added for smooth texture. To ensure that this dessert reaches consumers in pristine condition, it’s transported using cold-packing techniques like gel packs to help maintain the required temperature range, preventing it from melting. What sets “healthier” options apart is that they make ice cream more tolerable for vegans and lactose-intolerant people.

How Much Ice Cream Is OK to Eat?

The amount of ice cream that’s acceptable to eat varies depending on your dietary needs and overall health goals. A single daily serving — about two-thirds of a cup — is the maximum recommended amount. However, there are certain situations where an individual needs more, such as when someone is trying to gain weight or has high-calorie requirements.

Ice cream also provides enjoyment, nostalgia and nutrients such as calcium, magnesium and vitamin B12. Overall, a scoop is unlikely to have negative health effects as long as it’s part of a healthy diet.

How to Eat Ice Cream Responsibly

Now you know that ice cream can be both healthy and unhealthy, it’s easier to adjust your eating habits. Indulge in ice cream responsibly with these tips.

1. Add Protein

Ice cream already contains protein, but adding chopped nuts can help boost its nutritional value. Nuts contain polyphenols that help fight inflammation and nutrients that help improve mood. Keep traditional toppings — such as chocolate sauce and candy bits — to a minimum or replace them with more nutritious options, such as fruits.

2. Manage Your Portions

Remember that the ideal portion size is only half a cup. It’s easy to be tempted to buy that limited-edition pint of ice cream and eat it in one sitting, but it can do more harm than good. 

3. Read Labels

Opt for options with simple ingredients, such as milk, sugar and cream. Avoid those with artificial additives and high fructose corn syrup. If you have food allergies, scan for potential allergens to avoid unintentional reactions.

4. Make It a Treat

Eating ice cream can be therapeutic, making it tempting to have as a regular part of your diet. Avoid overindulging by designating specific days or occasions for ice cream, such as special events or weekends.

Enjoy Ice Cream in Moderation

While ice cream has nutritional value, it doesn’t automatically mean you can enjoy it anytime. Its calcium and protein content may offer health benefits, but the sugar and fat have possible drawbacks.

As with any food, moderation is key. The next time you crave ice cream, savor it mindfully.