With the arrival of warmer weather, the desire for cool, light, and refreshing foods intensifies. Ice cream is often chosen as a snack or after-dinner dessert, but in some cases it can be used as a meal replacement, such as during lunch break.
Is it a balanced choice? We talked about it with Dr. Michela Seniga , nutritionist at Humanitas Medical Care Milano De Angeli .
Ice cream: which one to choose?
To be considered nutritionally complete, cream ice cream lacks fiber and complex carbohydrates, while fruit flavors or water-based sorbets lack protein. The main nutrients in cream ice cream are fat and sugar, with a modest protein content derived from milk or eggs (including soy). Fruit flavors, on the other hand, are richer in water and simple sugars.
Yogurt ice cream , however, contains a small amount of live lactic acid bacteria, making it one of the most complete options, despite not providing fiber. Dairy-free dark chocolate is also a good choice: cocoa is rich in antioxidant compounds such as flavonoids.
Fruit ice cream , which is less caloric than cream ice cream, is still preferable if it is artisanal and made with recognizable ingredients such as cream, eggs and sugar, avoiding products with unspecified vegetable fats or industrial additives.
Can you replace a meal with ice cream?
Ice cream isn’t a complete meal because it doesn’t provide all the essential nutrients . A balanced meal should include complex carbohydrates from grains, preferably whole grains, protein from sources such as meat, fish, legumes, eggs, or fresh dairy products, fiber and micronutrients from fruits and vegetables, and some fat, preferably unsaturated fats like those found in extra virgin olive oil.
Ice cream can, in some cases, be considered a meal, but only in terms of calories: a medium-sized cup with three flavors (around 350 grams) can contain 400 to 600 calories . A healthy person of normal weight and with an active lifestyle can occasionally (once a week or every ten days) replace a meal with ice cream, as long as their diet remains balanced in the following days. It’s important to know, however, that after a few hours, you’re likely to feel hungry again.
What is the best ice cream for children?
Ice cream, however, should not be demonized, and it is right that people choose the flavors they prefer, starting with children.
An interesting combination could include a creamy flavor such as dark chocolate paired with a fruit flavor, such as peach or raspberry, for a more varied nutrient intake.
To avoid overdoing sugar and fat , it would be better to avoid overly elaborate flavours, enriched with biscuits, toppings, syrups or caramel, and prefer fresh, non-packaged ice creams.
A useful and healthier alternative for children’s snacks is a smoothie made with yogurt or milk and frozen fruit, such as strawberries or bananas kept in the freezer, possibly served on a stick: the “packaged ice cream” effect is guaranteed, the flavor will be pleasant and the alternative will be healthier.
