As a summer treat, ice cream is hard to beat. But it also can be a vehicle for unhealthful fat and calories if you don't watch the quality and quantity of what you consume.
Fortunately, many manufacturers have been churning out lighter fare that offers lower fat and fewer calories per serving without sacrificing much of the taste and texture that make ice cream so appealing. And alternatives such as frozen yogurt, sorbet, water ice, fruit bars and sherbet can bridge the gap for people determined not to pass up the simple pleasure of frozen treats.
For many, ice cream is as American as apple pie and baseball. In 1984, President Ronald Reagan declared July National Ice Cream month and designated the third Sunday of the month National Ice Cream Day.
Visiting the local ice cream parlor is "very much a part of the American tradition," said Mary Leopold, co-owner of 92-year-old Leopold's Ice Cream in Savannah, Ga. "It's an experience that's multigenerational to this day.
"Even in this economy that has hit so hard, it's a way that people can still feel like they can have something special," she said.
Of course, as with any dessert, few people can afford to indulge in ice cream frequently without giving some thought to weight and overall health management.
The alternatives may not be better for you
People who have diabetes should count total carbohydrates and be careful when substituting fruity frozen treats for ice cream, said Melissa Joy Dobbins, a registered dietician in Chicago and spokeswoman for the American Dietetic Association. That's because many sherbets and sorbets contain more sugar per serving than ice cream, even though they often have less fat.
"It's good to watch your fat and saturated fat because you're at such an increased risk for heart disease when you have diabetes," she said. "At the same time, you don't want that trade-off to be more sugar."
Still, regular ice cream is useful for women who develop gestational diabetes while pregnant, a condition that's typically temporary but serious. By eating two-thirds of a cup of ice cream before going to bed, they're better able to stabilize their blood sugar overnight, said Dobbins, also a prenatal diabetes educator at NorthShore University HealthSystem in Evanston, Ill.
For some taste purists who consume it in moderation or aren't concerned about health risks, premium products are still the way to go. And a taste test that Consumer Reports conducted and published last July supports that choice. Trained testers surveyed 24 kinds of vanilla and chocolate ice cream, including fat free, light and premium full-fat brands. Among the seven rated excellent were full-fat flavors from Ben & Jerry's and Haagen-Dazs. Target's Archer Farms Belgian chocolate also earned a top rating.
Tips for eating ice cream in a healthier way
If you're planning to enjoy ice cream, medical and nutrition experts advise heeding these tips:
1. Try nonfat, low-fat, reduced-fat or light products, which can save you calories and fat intake over time. There are subtle distinctions between these labels, as regulated by the U.S. Food and Drug Administration. Ice cream that claims to be "light" has to have half the fat or one-third fewer calories than regular ice cream. "Low fat" products are limited to no more than three grams of fat per serving. About 26% of the ice-cream market is comprised of nonfat or low-fat products, according to the International Dairy Foods Association, so chances are good you’ll find these options at your local grocery store.
2.Switch to individually wrapped ice-cream treats. You're still at risk for overdoing it if you go back for more, but at least you can slow yourself down and get a better understanding of portion sizes. Weight Watchers offers ice cream bars such as dark chocolate raspberry, which boast 80 calories per bar.
3.Read the nutrition panel and not just the front of the packaging to factor in the nutritional value. For example, as a dairy product, ice cream offers varying amounts of calcium, which the body needs to build strong bones. Alternative treats such as fruit bars may offer vitamin C, but people often need calcium more and don't get enough of it in their daily diet, Dobbins said. Calcium content is easy to find on the box or online. Skinny Cow low-fat ice cream cones, for example, have 150 calories and three grams of fat. They also deliver a calcium boost that's a whopping 20% of the recommended daily value for a 2,000-calorie daily diet. Nestle Drumstick Li'l Drums contain about 110 to 120 calories per cone but pack less of a calcium punch.
4.Measure to prevent double dipping. If you want to stick with the traditional tub of ice cream, measure how much you're scooping out. You don't have to do it every time, but discovering how many servings you might be loading onto a cone or into a bowl could make you more conservative, Dobbins said.
5.Pick your toppings wisely. Choose items for maximum nutrition and avoid nutrient-poor, high-calorie add-ons such as candy, cookies, syrup and caramel. Consider reducing the amount of ice cream and upping the amount of fruit and nut toppings, Dobbins suggested. "That would still cut back on the calories and definitely cut back on saturated fat, but it would provide more nutrition and satisfaction. You're not just taking something away but putting something back in."
6.Choose a dish over a cone. The additional calories from cones can add up. Cake cones are the least caloric, worth about 15 to 20 calories a piece. But sugar cones typically have around 50 calories and waffle cones range 50 to 90 calories.
7.Don't deny yourself completely. Extreme deprivation often backfires, Dr. Jeffrey Levine, a family doctor in New Brunswick, N.J., and a professor at the University of Medicine and Dentistry of New Jersey-Robert Wood Johnson Medical School, said in an email. "Encouraging moderation and promoting healthier frozen-treat options is far more effective than telling patients to avoid ice cream and other frozen treats all together. Those who try the latter are often the ones found downing a whole pint of Ben & Jerry's or Haagen-Dazs once they get stressed or frustrated." Levine, who lost 183 pounds and appeared on the TV show "The Biggest Loser" in 2005, said his family's freezer contains low-calorie, low-fat ice cream in addition to 40-calorie, low-sugar fudge bars and 15-calorie popsicles.
