Don’t Overindulge in Food! How Much Fat, Sugar, and Energy Are in Ice Creams and Other Frozen Desserts? Do You Know? According to a Certified Nutritionist,

When summer heat waves arrive, ice creams and sorbet help to relieve body heat. They are sweet and delicious, and you may want to eat a lot of them, but do you know how much energy and sugar they contain? A registered dietitian explains ice cream’s energy, sugar, and lipid content in this article. We will also introduce how to choose ice creams that won’t make you gain weight, so please use this article as a reference.

The Differences Between The Four Types of “Ice Cream”

Cold foods generally called “ice” can be divided into four categories: ice cream, ice milk, lacto ice cream, and frozen desserts. The differences between these categories are due to the ratio of milk solids to milk fats.

Milk solids refer to the non-water content in dairy products, while milk fat refers to the fat content in milk solids.

Ice cream, which has the highest milk solids and milk fat content, is characterized by a smooth texture and a rich, full-bodied flavor. Ice milk has a lower milk solids and milk fat content and a relatively light flavor. Some products may contain vegetable oils.

The characteristics of lacto ice creams are their light taste and reasonable price. This is because it uses vegetable oil instead of milk fat. Frozen desserts are ice creams that contain less than 3.0% milk solids or almost no milk ingredients. This includes sorbet, popsicles, and shaved ice.

Energy, Carbohydrates, and Fats in Ice Creams

Lacto ice cream is high in energy and fat. This is because, although it does not technically contain milk fat, vegetable oils are added to it to give it a smooth texture. As for frozen desserts (sherbet), you can see that they are low in energy and fat, but high in sugar.

The above figures are per 100g, but many inexpensive lacto ice creams have a volume of around 200ml. Therefore, eating one ice cream can result in consuming over 300kcal and 30g of carbohydrates. In terms of rice, the energy content is equivalent to one large bowl (200g) and the carbohydrate content is about half that amount (100g).

The reason ice cream has a lot of sugar is because humans are less able to sense sweetness at low temperatures. It is said that the temperature at which humans are most sensitive to sweetness is around body temperature. Therefore, ice cream contains a lot of sugar to make it easier to sense the sweetness, and as a result, the sugar content is high.

How to Enjoy Ice Cream Healthily?

Ice creams are surprisingly high in energy, sugar, and fat, and eating too much of them can make you fat. If you still want to eat ice cream, choose ice cream or ice milk.

Ice creams and ice milk contain a lot of milk solids, that is, proteins and fats. Proteins and fats have the effect of slowing down the absorption of carbohydrates and easing the rise in blood sugar levels.

The reason why blood sugar levels that rise after a meal naturally fall is due to the action of the hormone “insulin” that lowers blood sugar levels. Insulin also has the function of converting carbohydrates into lipids and storing them in the body. Therefore, when blood sugar levels rise suddenly, more insulin than necessary is secreted, making it easier to gain weight.

Eating frozen desserts that are high in sugar and low in protein and fat can cause blood sugar levels to spike and make you more likely to gain weight. Also, lacto ice cream is high in energy and fat, which is a concern. For this reason, ice cream and ice milk, which are low in energy and contain a moderate amount of protein and fat, are thought to be less likely to make you gain weight.

In recent years, low-calorie soy milk ice cream and low-sugar ice cream have also appeared. Choose your ice cream wisely to cool down healthily.

[References] “Fair Competition Codes and Enforcement Regulations for the Labeling of Ice Cream and Frozen Desserts” by the National Federation of Fair Trade Councils. “Standard Tables of Food Composition in Japan 2020 Edition (8th Edition)” by the Ministry of Education, Culture, Sports, Science and Technology

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