How about a healthy ice cream? This one has only three ingredients and is very easy to make.
While we all love a cooling indulgent treat like ice cream in the summer, most ice cream is loaded with fat and sugar.
Nutrition in Ice Cream
Like most processed desserts, ice cream has several health drawbacks to keep in mind.
1. High in added sugar
It’s no secret that ice cream is loaded with sugar. Many varieties contain 12–24 grams of added sugar in just a 1/2-cup serving. It’s recommended that you limit added sugars to under 10% of your daily calories, or about 50 grams of sugar for a 2,000-calorie diet. Thus, one or two small servings of ice cream can easily push you toward this daily limit.
Additionally, research links excessive sugar intake to multiple health conditions, including obesity, heart disease, diabetes, and fatty liver disease.
2. Calorie-dense and low in nutrients
Ice cream is laden with calories but offers few nutrients — aside from calcium and phosphorus. If you eat ice cream as an occasional treat, you shouldn’t worry about its lack of nutrients. However, if you often replace nutrient-dense foods like fruits, vegetables, or whole grains with ice cream, your diet could be lacking necessary vitamins and minerals. Plus, ice cream’s high calorie load may promote weight gain if you eat too much.
3. May contain unhealthy additives
Many ice creams are highly processed and include ingredients like artificial flavors and additives. Some artificial ingredients and preservatives have been associated with negative health effects, while others have been proven safe.
Notably, the Food and Drug Administration (FDA) recently banned seven artificial flavorings, including benzophenone, given their association with cancer in animal studies. These compounds were common in ice cream and other desserts.
Additionally, processed ice creams regularly harbor artificial food dyes, such as Red No. 3 and Blue No. 2. Although they’re approved by the FDA, some research links these dyes to hyperactivity and behavioral issues in children.
Guar gum, which is used to thicken and texturize foods, is also common in ice cream. It’s generally considered safe but has been associated with mild side effects, such as bloating, gas, and cramps.
Healthy Ice Cream Recipe
You can make your own homemade ice cream with three simple ingredients and keep it healthy. This is very easy to make. Just freeze almond milk into ice cubes and add it to the fruit.
Banana Berry “Nice” Cream
Ingredients (serves 4)
• 4 ripe bananas, chopped and frozen
• 4 cups (960 ml) frozen berries
• 1/2 cup (120 ml) almond milk, frozen into ice cubes
1. Add all ingredients to a food processor.
2. Blend until smooth and creamy.
3. Enjoy immediately.
Nutrition (per 1 cup serving):
Total Fat: 0g
Dietary Fiber: 3g
Click here for this healthy ice cream recipe.