When we were kids we used to count the ice creams we ate during summer to see who had eaten the most. As we grow older, however, we find that it is not the one who consumes the most who “wins”, but rather the opposite. This is because they are usually high in fat and sugar, fructose or glucose-based sweeteners, animal-based milk and cream, syrups, added flavors… -the list is long. As a dietitian-nutritionist specialized in autoimmunity and clinical nutrition, trained in plant-based nutrition, who is often asked the question “how much ice cream can I eat?”, I cannot deprive you of this treat. I can, however, point you in the direction of making better choices or –even better- making them yourself.
The nutritional value of ice cream obviously varies from one to another, depending on who makes it and with what. All of them, though, have a direct effect on the brain by affecting the pleasure centre and, according to research, stimulating it in such a way that it is addictive. And while there may be some nutritional elements such as calcium or protein in ice cream, the fat can be as high as 11 grams per 100 grams, the sugar skyrockets and the calories reach 250 calories per scoop. Note that their fats come from animal milk and are saturated, meaning they play a role in raising cholesterol and increasing the risk of heart disease in the future. The other big “culprit” in ice cream is sugar, which makes up most of the carbohydrates in it. Sugar causes blood sugar to rise sharply and then drop in the same way, making us intensely hungry soon after consuming it, and as we know, its excessive consumption is behind many health problems, from dental and weight gain to cancer.
Another thing you mustn’t forget is the lactose content of ice cream, a sugar found in milk, to which many people are intolerant. Those with this sensitivity, and those who abstain from animal-based products, should seek out alternative ice creams with soy milk or another substitute. In addition, ice cream with cookies, sandwich ice cream, cheesecake flavoured ice cream, cones and anything containing cookies and dough ingredients contain gluten and should be avoided by anyone with a gluten intolerance. It is also important to be careful not to be served ice cream with the same ice cream spoon that is used to serve other gluten-containing ice creams.
Know this before you choose your ice cream
-The best choices are sorbet ice creams, as they contain some vitamin C from fruit, fewer calories and less fat than other ice creams, but unfortunately they have a high sugar content. So be careful with the quantity and frequency you eat them.
-Avoid topping your ice cream with syrups and whipped cream, adding extra calories and sugar. You can enjoy it just as much on its own, without putting any more strain on your body and your figure.
-Choose fresh ice cream from ice cream shops that make it with pure ingredients and seasonal fruit, preferably with plant-based milk.
-Consume it 1-2 times a week (maximum), without exceeding one scoop of ice cream at a time.
Better still, make your own ice cream with nutritious ingredients and without animal ingredients, with recipes such chocolate banana and vegan chocolate.
