When it comes to taste and gratification, ice cream scores a perfect 10 out of 10. However, it is also loaded with sugar, calories, and sometimes artificial additives. Therefore, from a health-conscious standpoint, it seems like a treat best enjoyed only occasionally, certainly not as a daily indulgence.
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But what if you indulged in ice cream every day?
Would it truly harm your health? We consulted with some registered dietitians to find out, and here's what they shared.
Is it 'bad' to eat ice cream every day? Tamar Samuels, a registered dietitian and co-founder of Culina Health, refrains from categorizing any food or eating frequency as "good" or "bad."
"Such labeling can evoke feelings of shame, guilt, and fear, which may contribute to an unhealthy relationship with food," she explained. Moreover, everyone's nutritional requirements differ greatly.
Maggie Michalczyk, a registered dietitian and founder of Once Upon a Pumpkin, shares a similar perspective.
"I don't believe in labeling any food as 'bad' or considering yourself 'bad' for consuming XYZ. However, it's true that some foods are more nutritious than others," she stated. "Ice cream is a calorie-dense, high-sugar, high-fat treat that can be enjoyed in moderation as part of a balanced diet."
There is a wide variety of ice creams available, each with its own nutritional profile, so it's crucial to read labels. However, for generalization purposes, consider this: A 2/3-cup serving of Häagen-Dazs vanilla bean ice cream contains 32 grams of sugar and 13 grams of saturated fat.
The American Heart Association recommends a daily limit of no more than 36g of added sugar for men and 25g for women. For saturated fat, the AHA suggests no more than 13g per day for someone on a 2,000-calorie diet. Therefore, one serving of this ice cream nearly maxes out your daily intake for both sugar and saturated fat.
Nevertheless, this isn't necessarily a reason to completely eliminate ice cream from your diet.
According to registered dietitian Edwina Clark, while ice cream is high in saturated fat and sugar, it can still be a part of a healthy daily diet. In fact, it offers some health benefits.
"A nightly scoop of ice cream, within the context of an otherwise healthy diet, is unlikely to harm your health," she stated. "Additionally, ice cream is a source of calcium, magnesium, and B12, and often brings enjoyment and nostalgia, which are important aspects of food."
Let's delve into some of those benefits
Yes, you read that correctly: Contrary to popular belief, ice cream does have some health advantages.
"The protein and fat content in ice cream can actually slow down the absorption of sugar, which is beneficial for blood sugar levels compared to treats like gummy bears, which are predominantly sugar and can cause a rapid spike in blood sugar," Michalczyk explained. "Additionally, ice cream provides a small amount of protein and calcium."
Furthermore, Samuels highlighted that milk and cream are rich in vitamin A, a crucial nutrient for maintaining eye health and supporting the immune system.
"These dairy products also contain choline, which plays a crucial role in early brain development and metabolism," she added. "Moreover, the higher fat content in ice cream may promote increased satiety compared to desserts that are primarily composed of sugar and refined carbohydrates." (However, this is contingent on the fat content and dairy source of the ice cream you purchase.)
Recent studies also indicate that, despite their high saturated fat content, consuming whole-milk dairy products does not increase the risk of cardiovascular disease. It is important to note, however, that the research primarily focused on whole-milk dairy products that are considered somewhat healthier than ice cream, such as milk, cheese, and yogurt.
When it comes to non-dairy ice cream, do the same health benefits apply?
Michalczyk pointed out that it's not necessarily a healthier option.
"Non-dairy ice creams often still contain high amounts of sugar and fat," she explained. "It's important to note that many additional ingredients are often added to non-dairy ice cream to mimic the taste and texture of traditional ice cream. Some of these additives may include artificial sweeteners, sugar alcohols, preservatives, thickeners, and other additives."
Clark pointed out that the nutritional content of non-dairy desserts can vary greatly depending on the base used.
"The base can be almond, cashew, soy, oat, or coconut milk," she explained. "Similar to ice cream, non-dairy frozen desserts are usually high in saturated fat and sugar, so they should be considered more of an indulgence than a regular part of your diet."
Size matters
Size matters when it comes to enjoying ice cream, whether it's dairy or non-dairy. All three dietitians emphasize the importance of being mindful of portion size if you're going to indulge in ice cream daily.
"I recommend a maximum of one serving, typically a half-cup, per day for most people," Clark advised. "However, there are situations where consuming more may be beneficial, such as when someone needs to gain weight or has very high-calorie requirements."
It's also crucial to consider your overall diet. If you're consuming a lot of sugar throughout the day, adding ice cream to your diet may not be the best choice. Lastly, Samuels recommends opting for whole ingredients in both dairy and non-dairy ice creams. "Choose products that contain recognizable whole food ingredients, such as sugar and vanilla," she suggested.
So, it seems we've just received confirmation from three dietitians that ice cream can indeed be part of a healthy diet. That's definitely something worth celebrating!
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