Misconceptions about ice cream
Ice cream (ice cream) is one of the favorite desserts of millions, especially in
the summer. There are many myths about this delicious dessert that
raise doubts and fears among people.
The most common of these myths are:
Myth 1
Ice cream is cold and "damages the body"
because it causes gallbladder
- cramps and digestive issues. But in reality, a cold may cause short-term
- cramping in people with bile duct or intestinal problems
- but it is not dangerous for healthy people.
Myth 2
Ice cream causes a sharp rise in blood sugar levels and poses a danger to diabetics.
Yes, people with insulin resistance or diabetes should be careful about how much
and how often they eat ice cream.
But, it is not necessary to completely exclude ice cream from the diet
moderation and adherence to the doctor's recommendations are important.
Myth 3
Ice cream is just empty calories and unhealthy fats. But in fact, high-quality ice
cream contains milk fat, protein, calcium and magnesium, which are beneficial
for bones and teeth. The most important thing is to choose natural
ice cream that is free of additives and artificial colors.
In general, ice cream is not the enemy of health, but rather a delicious and healthy
dessert if chosen correctly and eaten in moderation. The majority of myths about
ice cream are based on exaggerations and misunderstandings of body functions.
The amount of ice cream allowed without
harming health
Nutrition expert Dr.Sofia Kovanova points out that when eating ice cream
the amount should not exceed one standard serving
(containing 400 calories) per day for adults.
She says:
"Ice cream is a product rich in fats and sugars, and mixing them daily is not
healthy. So if a person wants to add it to their diet more frequently
they should choose lighter types - fruit ice cream, or fruit ice cream," he said.
According to her
- fatty ice cream is considered less beneficial to health among the types sold
- so it is better to eat home sweets made from frozen fruits and fruits
- as it is a suitable alternative for adults and children.
She says:
"One option, for example
is to freeze a banana, then whisk it in a blender with the fruits.
For a milky flavor, a little cream with a fat content of no more than 10 percent
can be added. Fruit sundaes can also be made from natural juice because these
desserts are safer and allow to control their composition
and the proportions of their ingredients," he said.
As for children
recommendations regarding quantity are similar. However, it is preferable to give
preference to natural or home-prepared products, and the number of servings
should be limited to one serving per day, but not daily.
Is ice cream really a healthy food?
Various studies, over several decades, have indicated that ice cream has potential
health benefits, although the fact that it is rich in saturated
fat makes this conclusion ironic to many.
Five years ago
a doctoral student at Harvard University conducted a study that reached
an unexpected result, finding that eating half a cup (64 g) of ice cream daily
is associated with a lower risk of heart disease in diabetics.
But as exciting as this sounds to those who enjoy indulging in a bowl of ice cream
when the researchers examined the study more closely
they found that
this association was likely due to a variety of other factors.
The 2018 study
- and scientific review of its results were conducted by researchers
- at Harvard University between 1976 and 1986 and continued
- for approximately 20 years.
The purpose of
- these studies was to track participants' health over a long period of
- time, and to reveal whether there were links between certain diseases
- and lifestyle factors (such as diet).
To conduct their analysis, the researchers only included data from participants in
these two studies who reported having type 2 diabetes when the studies began
about 16,000 people in total.
Participants with diabetes provided information about the foods they typically ate
during the previous year. They were not asked to eat or avoid ice cream at any time.
The researchers found that
those who ate ice cream more than twice a week were 12% less likely to develop
cardiovascular disease, compared to those who did not eat ice cream.
But it is important to know that this link between ice cream and heart disease only
becomes clear when other aspects of a person's health are taken into account
including how healthy the food they eat is.
This suggests that a healthy overall diet is probably more important in reducing
cardiovascular risk in those with type 2 diabetes, than eating ice cream.
It is important to clarify that
this was an observational study, which means it can only show an association
between eating ice cream and a reduced risk of heart disease. It cannot, in fact
be proven that eating ice cream by itself is directly responsible for reducing
the risk of cardiovascular disease in people with type 2 diabetes.
In order to
- confirm whether ice cream
- has an effect on cardiovascular risk
- a clinical trial is necessary.
Can ice cream be healthy?
Surprisingly
there have not been many studies that have looked at the specific effect of
ice cream on health. The studies conducted typically had participants consuming
only a very small amount (about less than a quarter serving per day)
which means
it is insufficient to develop any meaningful conclusions about its effect.
But one Italian study suggested that eating more ice cream may be linked to
an increased risk of non-alcoholic fatty liver
(a risk factor for type 2 diabetes and heart disease).
However
- the researchers also found that this association exists for other foods
- such as red meat, suggesting that the quality of a person's overall
- diet may be more important for health than a particular food.
Ice cream is also an ultra-processed food, which means that due to
the processing methods used to create it, it is usually high in calories, fat and sugar.
Processed superfoods have been linked to a range of health problems
including an increased risk of type 2 diabetes and cardiovascular disease.
Nutrition guidelines also
encourage us to limit our sugar and fat intake because of this. This makes it very
likely that too much ice cream will have a negative impact on health.
But it may not be all bad news if you enjoy dairy products in general, as evidence of
the potential benefits of dairy fats has increased over the past 20 years
and research
has shown that fermented dairy products, such as some types of yogurt
and cheese in particular, may reduce the risk of Heart disease and type 2 diabetes.
More research
will be needed to see if ice cream is associated
with similar benefits due to its dairy fat content.
While it can be exciting to see headlines claiming that our favorite foods may have
unexpected health benefits, it is important to analyze the results. Often, the effects
of a food can be exaggerated due to errors in the research method
or other factors such as the participant's diet or lifestyle.
And right now
we don't have enough good evidence that ice cream definitely has any health
benefits. But two small servings a week - combined with a healthy
diet and exercise - aren't likely to do much harm.