Lately, the ice cream/frozen dessert aisle has been expanding with everything from custard to gelato and dairy-free varieties of frozen desserts made of almond milk, coconut milk, and even avocado.
Making things even more confusing is that serving sizes are all over the place – some restaurants will serve you a reasonably-sized 4 oz, and others will happily present a 12 oz mountain of Fudge Rumble to you. This doesn’t just make it confusing for you, but also for dietitians like me. Do I create the table of nutrition information so that it’s based on the same serving size for each dessert (i.e., each ounce) or in the portions served? Ultimately, I went with the nutrients in the portions that are served, because if I said four ounces of Caramel Crunch Delight contains 200 calories and you went to the restaurant and found that the smallest size available is ten ounces and 500 calories, you might be angry with me.
In general, this is what some of the claims that might furrow your brow means:
Light/lite ice cream– 1/3 fewer calories compared to conventional
Low-fat– no more than three grams of fat per serving
Nonfat– no more than half a gram of fat per serving
Frozen custard– similar to ice cream in terms of milk fat, but with the addition of egg yolks
Gelato – has a lower percentage of fat than ice cream due to the fact that it contains more milk than cream and contains fewer egg yolks
Slow churned– this ice cream has more air incorporated into it, which makes it ½ the fat and 1/3 fewer calories compared to premium
How to Choose:
- Ideally, your frozen dessert will contain fewer than 150 calories per serving, but if you need premium, try to pick one with less than 250 calories per scoop.
- Your choice should contain three grams or less of saturated fat per serving whenever possible (keeping in mind that this is very difficult to attain unless you choose frozen yogurt or sorbet). When it’s just not possible, keep it as low as possible (yes, even if the saturated fat comes from coconut milk).
- Keep an eye on added sugar and choose a dessert with less than 20 grams of sugar per ½ cup. Sorbets and frozen yogurts can contain a lot of sugar, although they are low-fat or fat-free. Remember that there are four grams of sugar in a teaspoon, so if you’re eating ice cream with 36 grams of sugar in it, you can picture 9 teaspoons (3 Tablespoons) of sugar in your belly. Yum! The recommended daily limit for added sugar is six teaspoons for women and nine for men.
- Choose desserts with simple ingredient lists and as few ingredients as possible. Some ice cream ingredient lists include gum, thickeners, protein concentrates, sugar substitutes, and isolated fibers (such as inulin or maltodextrin).
- Unless you think adding powdered vitamins to hot fudge sauce and drinking it straight out of the jar sounds like a good idea, you should keep an eye on what ingredients your “healthy” dessert contains.
- There is no substantial evidence that alternative kinds of milk are any better for you than cow’s milk unless you have a diagnosed milk allergy or lactose intolerance.
- Try to get your treat in pre-portioned packages; it’s easy to overeat out of a tub or carton.
- Be careful of toppings! A tablespoon of caramel contains at least 45 calories, and a ¼ cup of M & M candy is 210 calories.