Often demonized, ice cream is actually a food that, if chosen wisely, can also find space in a wellness-oriented diet. Dr. Sonia Cucci, Nutritional Biologist, guides us in choosing the best flavors, the right portions and the ideal moments to indulge in an ice cream without guilt.
Ice cream is not forbidden: it depends on the goal
When it comes to diet, ice cream is one of those foods that almost never appears among the recommended ones. Yet, thinking in terms of general well-being and a healthy lifestyle, the situation changes significantly.
Ice cream is not a food that is found in diets, but if we are talking about well-being and a healthy lifestyle in general – therefore not a diet with a specific objective – it could be included in a functional way, perhaps during the weekend, after a workout, or as a recharge for the body and mind,
explains Dr. Cucci.
The distinction is therefore fundamental: those who are undertaking a journey with specific objectives, such as significant weight loss or competitive sports preparation, will have to evaluate together with their nutritionist whether and when to include it. For everyone else, ice cream can be a conscious pleasure, as long as you make the right choices.
Always artisanal, never industrial
The first criterion to follow when choosing an ice cream is the quality of the ingredients. And on this point the nutritionist is very clear.
It is important to evaluate the types of ingredients present in ice cream. Always prefer artisanal ones, avoiding packaged and ultra-processed industrial products, says the specialist.
Quality artisanal ice cream can be recognized by the simplicity of its composition: milk and eggs from good sources, fresh seasonal fruit, real dried fruit. On the contrary, packaged and over-the-counter supermarket products often contain syrups, artificial flavourings, preservatives and added sugars in excessive quantities, making them less than compatible with a careful diet.
In fruit ice creams, it is best to look for those with seasonal fruit, not containing too many syrups, sugars or flavourings. The flavors to prefer, in terms of quality of fats, are hazelnut or pistachio ones, because they use real dried fruit, specifies Dr. Cucci.
The calorie ranking: from sorbet to creams
Not all ice creams are the same from a nutritional point of view. There is a real scale, which goes from the lightest to the most caloric, and knowing it helps you make more informed choices.
The least caloric of all is sorbet, because it does not contain milk, cream or eggs: it is mainly composed of water, fruit pulp and a part of sugar. Even though the amount of sugar may be high, in the overall calorie count it remains the lightest of all types”, explains the nutritionist.
In second place is fruit ice cream, followed by yogurt ice cream, which has the added advantage of containing probiotics.
Even if it is frozen, if it is made from yogurt it contains all the probiotics present in traditional yogurt, and this can represent a small benefit for the intestinal microbiota, he points out.
At the bottom of the ranking are cream ice creams – chocolate, stracciatella, zabaglione, cream – which are the most caloric and also the most demanding from a digestive point of view.
When and how to consume it to reduce the glycemic impact
The moment in which you eat ice cream is not a negligible detail. In fact, it can make a real difference in how the body metabolizes it.
It is preferable to consume ice cream after a meal in which foods rich in fiber or fatty foods have been eaten, because this slows down the absorption of sugars and lowers the glycemic index of the ice cream itself”
Eating ice cream on a completely empty stomach, however, causes a faster glycemic peak, which is never the ideal choice. Inserting it as a dessert at the end of a balanced meal is therefore the best strategy to enjoy the moment without overloading the body.
Portions matter: a cup is better than a cone
Quantity also has its weight. Ice cream, however artisanal and high-quality, remains a caloric food, with added sugars that are added to those naturally present in the ingredients.
Portions matter. It is preferable to opt for smaller quantities, and choose the cup instead of the cone, because the biscuit part is eliminated, suggests the nutritionist.
An apparently small detail, but which in terms of sugars and calories can make a difference, especially if the ice cream is consumed with a certain regularity.
Options for intolerants, vegans and more
As has happened in many other food sectors, the world of artisanal ice cream is also adapting to the needs of those who have intolerances or follow specific diets.
There are ice cream shops that offer ice creams designed both for those intolerant to lactose – therefore without milk – and for vegans, therefore without milk and eggs. Some companies also offer ice creams without added sugar, an interesting solution for those with particular needs”, says Dr. Cucci, who recalls having personally made use of these options during periods of intense sports training.
For those suffering from lactose intolerance, sorbet remains in any case the safest choice and naturally free of milk derivatives.
Ice cream yes, but with discretion
Ice cream should not be a food taboo, nor an exception to be lived with guilt. If chosen in the artisanal version, with simple, quality ingredients, consumed at the right time and in the appropriate portions, it can be an integral part of a balanced lifestyle.
As with any food, the key is awareness: knowing what you are eating, in what context and how often. And if every now and then you exaggerate with an extra cup, it is certainly not a tragedy: nutritional balance is built over time, day after day, not in a single meal.
