Paige Valentik MPS, RD, LDN

Fun Fact: my favorite foods are pizza and ice cream. Yup, I’m a dietitian that regularly eats pizza and ice cream. Why? Because they are my favorite foods and I may die without them. All kidding aside…the point is, there’s no need to avoid your favorite foods. If your favorite foods are high in calories and fat like mine, find a way to include them in a healthy way.

One of our neighbors requested I write an article about ice cream. You better believe I was excited to write about this topic! Not only because I love it, but because it is an opportunity to encourage everyone to include your favorite “unhealthy” foods into your nutrition plan WITHIN REASON. This isn’t your green light to eat whatever you want whenever you want, I’m encouraging you to eat them in moderation. Whether that’s a huge portion every now and then or a small portion more frequently. Whatever is most realistic for you to make healthy choices more often than not.

The Pros of Eating Ice Cream (you read that right)

1. Enjoyment Ice cream brings a sense of happiness and comfort. Its cold, creamy texture and range of flavors cater to nearly every taste preference. The dopamine boost from indulging in a favorite treat can brighten your mood and create joyful moments with friends and family.
2. Source of Calcium and Protein Ice cream contains dairy, which is a good source of calcium, essential for strong bones and teeth. Dairy also provides protein, which supports muscle growth and repair. A small serving of ice cream can contribute to your daily calcium and protein intake, though it shouldn’t be relied upon as your primary source of these nutrients (duh).
3. Rich in Energy Ice cream is a high-calorie food, which makes it an excellent option for providing quick energy, especially for individuals who are very active or have higher calorie needs. Athletes or those recovering from intense exercise might find that a small serving of ice cream can satisfy both their cravings and energy demands.

The Cons of Eating Ice Cream

1. High in Sugar and Fat While ice cream offers a sweet treat, it also tends to be high in added sugars and unhealthy fats, particularly saturated fat. Excessive sugar consumption can contribute to weight gain, insulin resistance, and increased risk of chronic diseases like diabetes and heart disease. Saturated fats, found in the dairy cream used in traditional ice cream, can raise LDL cholesterol levels, potentially harming cardiovascular health if consumed too frequently.
2. Can Contribute to Weight Gain Ice cream is calorie-dense, meaning it packs a lot of energy into a small serving. Eating large portions or indulging frequently without balancing it with physical activity may lead to weight gain. This is particularly concerning if you’re not paying attention to portion sizes or eating it as a regular habit rather than an occasional treat.
3. Additives and Preservatives Many commercial ice creams contain artificial flavorings, colorings, and preservatives to enhance shelf life and texture. These additives can detract from the natural quality of the dessert and, in some cases, may cause adverse reactions in sensitive individuals. It’s important to check ingredient labels if you prefer a more natural product.

Like all indulgences, the key to enjoying ice cream without compromising your health is moderation. A small serving (about half a cup) is often enough to satisfy a sweet craving without leading to overconsumption of sugar and fat. Balancing ice cream with a nutritious diet, regular physical activity, and mindful eating practices ensures that it remains an occasional treat rather than a regular habit.

Healthier Ice Cream Alternatives

If you’re looking to reduce sugar, fat, or calorie intake while still satisfying your ice cream craving, there are several healthier options available in most grocery stores. Here are some options to consider:

1. Frozen Yogurt Often lower in fat than traditional ice cream, frozen yogurt provides the creamy texture and sweet taste you love, but with a slight reduction in calories and fat. Additionally, it contains probiotics, which are beneficial for gut health. However, be mindful of the sugar content, as some frozen yogurt brands still add high amounts of sugar.
2. Non-Dairy Ice Creams Made from plant-based milk like almond, coconut, or oat, non-dairy ice creams offer a delicious option for those who are lactose intolerant or following a vegan diet. Many of these options are lower in saturated fat than their dairy counterparts. Look for versions with fewer added sugars and natural ingredients for a healthier treat.
3. Protein Ice Creams Brands like Halo Top and Enlightened have gained popularity for their “light” ice creams, which are high in protein and lower in calories and sugar than traditional ice cream. These varieties often use ingredients like whey protein or pea protein to boost the protein content, making them a good choice for those who want a treat that also contributes to their fitness goals.
4. Sherbet If you’re looking for a lower-fat alternative, sorbet is a great option. Made primarily from fruit puree, water, and sugar, sorbet is dairy-free and can be lighter in both calories and fat than traditional ice cream.
5. Banana “Ice Cream” A completely natural option, banana “ice cream” involves freezing ripe bananas and blending them into a creamy texture similar to traditional ice cream. You can add in your favorite toppings or flavorings (such as cocoa powder, vanilla, or berries) for a delicious, guilt-free treat with no added sugars.

Ice cream is undeniably a crowd-pleaser, offering both enjoyment and nutritional benefits in moderation. By being mindful of portion sizes and indulging occasionally, you can experience the pleasures of ice cream without the negative health consequences. Fortunately, the growing variety of healthier alternatives—from non-dairy options to high-protein choices—means that you can satisfy your cravings while making better choices for your body. Just remember, the key is balance—ice cream can be a delightful treat when enjoyed as part of an overall healthy and balanced lifestyle.