The Ice Cream And Sugar Debate

Last Updated on September 7, 2024 by Cherie

The Ice Cream and Sugar Debate: A closer look at the sweet controversy over health impacts, hidden sugars, and how to enjoy ice cream in a healthier way.

Ice cream is not always considered a healthy option and can often get quite a bad wrap! It’s full of sugar, after all, right? But is that the whole scoop? We want to look into this theory more deeply and demonstrate that homemade ice cream can be healthy and we’ll detail why in this article, without sugarcoating it of course!

The debate over ice cream and sugar rages on, and we aim to unravel the uncertainties surrounding this world-renowned and much-loved frozen treat.

In this article, we’ll detail the age-old debate of ice cream and sugar, starting with a look at why too much sugar can leave a bitter aftertaste when it comes to our health.

We’ll explore just how much sugar is packed into shop-bought ice creams we all know and love — and explain why manufacturers might be adding a bit too much sugar to our cones.

We’ll also flip the cone and show you how ice cream can still be a treat without tricking your body into sugar overload.

From homemade ice cream with natural sweeteners to tips on choosing the best shop-bought options, we’ll serve up everything you need to make your ice cream indulgence a little healthier, without skimping on flavour.

The Concerns About Sugar

Sugar — it’s the ingredient that sweetens our lives but can also have some not-so-sweet consequences. While it may make desserts delicious, consuming too much sugar can lead to serious health problems, turning a moment of indulgence into a lasting issue.

Let’s take a look into how excessive sugar intake can weigh on your health, from expanding waistlines to increased risks of chronic conditions.

Health Risks of Excessive Sugar Intake

Obesity and Weight Gain: The link between high sugar consumption and weight gain is as clear for all to see. Excessive sugar intake, especially from sugary beverages and snacks, adds empty calories to our diet without providing essential nutrients. These “empty” calories can quickly pile up, leading to weight gain and, eventually, obesity.

According to the World Health Organization (WHO), added sugars should account for less than 10% of daily energy intake to help prevent unhealthy weight gain.

Source: WHO Guideline on sugar intake for adults and children.

Increased Risk of Type 2 Diabetes: Eating too much sugar isn’t just a recipe for weight gain; it also stirs up trouble for your blood sugar levels. Over time, high sugar intake can lead to insulin resistance — a condition where the body’s cells don’t respond properly to insulin, resulting in elevated blood glucose levels.

A study published in the journal Diabetes UK found that people who consume sugary drinks regularly have a significantly higher risk of developing type 2 diabetes, independent of their weight. When insulin resistance sets in, the pancreas has to work harder to produce more insulin, eventually wearing itself out, which can lead to type 2 diabetes.

Source: Sugar and diabetes | Eating with diabetes | Diabetes UK

Heart Disease and Cardiovascular Problems: Too much sugar doesn’t just damage your waistline; it can also harm your heart. Diets high in added sugars have been linked to an increased risk of heart disease.

A study published in JAMA Internal Medicine found that people who consumed 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease than those who limited their intake to 8% of their daily calories.

Excessive sugar intake is associated with higher levels of triglycerides, inflammation, and blood pressure — all key risk factors for heart disease.

Source: Study: No More Than 6 Teaspoons of Added Sugar per Day | Cardiology | JAMA | JAMA Network

Dental Decay: Sugar isn’t just bad for your body; it’s also a cavity’s best friend. When you consume sugary foods and drinks, the bacteria in your mouth break down the sugar and produce acid as a byproduct. This acid attacks the enamel, leading to tooth decay over time.

The Centers for Disease Control and Prevention (CDC) report that tooth decay is the most common chronic disease among children and adults in the United States — and sugary diets are a major contributor.

Source: Tooth Decay | Blogs | CDC

Recent Studies and Data on the Impact of Sugar

Recent research paints a concerning picture of how added sugars affect our overall health. A study published in the British Medical Journal in 2023 analyzed data from over 30,000 participants and found that higher consumption of added sugars is linked to an increased risk of various chronic conditions, including heart disease, diabetes, and certain cancers.

The researchers emphasised that even moderate consumption of added sugars — above the recommended daily limits — could significantly elevate the risk of developing these conditions over time.

Source: Food sources of fructose-containing sugars and glycaemic control: systematic review and meta-analysis of controlled intervention studies | The BMJ

Further, the American Heart Association (AHA) has stressed that high sugar intake contributes to metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. They recommend limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men to mitigate these risks.

Source: How Much Sugar Is Too Much? | American Heart Association

All the Ways Too Much Sweetness Can Sour Your Health

While sugar may add sweetness to our treats, its impact on our health can be anything but.

From weight gain to a higher risk of diabetes, heart disease, and even tooth decay, the consequences of excessive sugar intake are significant and well-documented.

It’s clear that a high-sugar diet doesn’t just come with a sugar rush — it’s also tied to a long list of health problems that can last a lifetime.

By understanding the real risks of too much sugar, we can start to make smarter choices about what goes into our favourite treats — and find ways to enjoy them without the hidden health costs.

In the next sections, we’ll explore just how much sugar is hiding in our beloved ice creams and discover how you can still enjoy your favorite dessert without skimping on flavour.

How Much Sugar is in Shop-Bought Ice Cream?

We all know that ice cream is a sweet treat, but do we know just how much sugar is hiding in our favourite shop-bought brands? Let’s dig into the numbers and reveal the somewhat surprising sugar content of popular commercial ice creams, while also exploring why manufacturers might be so generous with the sweet stuff.

Analysis of Sugar Content in Commercial Ice Creams

Ice cream’s deliciousness comes at a cost: the sugar content. A typical serving (about 100grams or half a cup) of many popular ice cream brands contains around 20-30 grams of sugar. To put that into perspective, that’s roughly 5-7 teaspoons of sugar per serving, already exceeding the recommended daily sugar intake for adults by the NHS, which is about 30 grams or 7 teaspoons per day.

Source: Sugar: the facts – NHS (www.nhs.uk)

Let’s look at some specific examples:

• Ben & Jerry’s Vanilla Ice Cream (465 ml tub): Contains around 23 grams of sugar per 100 ml. That’s a total of approximately 107 grams of sugar per tub or nearly 27 teaspoons.
• Haagen-Dazs Salted Caramel Ice Cream (460 ml tub): Contains around 24 grams of sugar per 100 ml, adding up to about 110 grams per tub, or around 28 teaspoons.
• Carte D’Or Vanilla Ice Cream (900 ml tub): Contains about 17 grams of sugar per 100 ml, resulting in a total of 153 grams of sugar per tub, or about 38 teaspoons.

These figures show that even a small serving of ice cream can contain a hefty dose of sugar, quickly adding up if you indulge in multiple scoops or servings.

The Different Types of Sugars Used in Ice Creams

Commercial ice creams often contain a variety of sugars, not just plain old sucrose (table sugar). Many manufacturers use high fructose corn syrup (HFCS), glucose syrup, invert sugar, or even honey.

Each type of sugar has its role:

• Sucrose: The most common sugar, offering sweetness, but also contributing to the texture and stability of ice cream.
• High Fructose Corn Syrup (HFCS): Cheaper and sweeter than sucrose, HFCS also helps improve the texture, prevent crystallisation, and enhance flavour.
• Glucose Syrup: Provides a smooth texture and prevents ice crystallisation, which helps maintain the creamy consistency of ice cream even after being stored in the freezer for long periods.
• Invert Sugar: A mixture of glucose and fructose, used to improve the mouthfeel and prevent crystallisation.

Manufacturers often use these different types of sugars not only for their sweetness but also for their functional properties, such as preserving texture, enhancing flavour, and extending shelf life.

Reasons for High Sugar Levels

So, why is there so much sugar in shop-bought ice cream? The reasons are more complex than just making the product sweet.

• Flavour Enhancement: Sugar is the primary ingredient responsible for the sweet taste of ice cream, making it irresistible. It also helps to mask any undesirable flavours from other ingredients, such as the base cream or stabilisers. The more sugar, the sweeter and more appealing the taste, encouraging consumers to buy again.
• Texture Improvement: Sugar contributes significantly to the creamy texture of ice cream. It lowers the freezing point of the mixture, preventing it from becoming too hard in the freezer. This creates that smooth, scoopable texture we all love. Without enough sugar, ice cream could end up with an icy or grainy texture.
• Preservation: Sugar acts as a preservative by lowering the water activity in ice cream. This helps to prevent the growth of microorganisms, ensuring a longer shelf life. For mass-produced ice creams that need to be transported and stored over time, sugar’s preservative properties are essential.
• Consumer Expectations and Shelf Life: Manufacturers must strike a delicate balance between taste, texture, shelf life, and consumer expectations. Consumers expect their ice cream to be deliciously sweet, creamy, and ready to eat straight out of the freezer. To meet these expectations, manufacturers often rely on high sugar levels. Reducing sugar can affect all these qualities, leading to potential dissatisfaction and reduced sales.

How Much Sugar is in Shop-Bought Ice Cream?

With such high sugar content, it’s clear that commercial ice creams are often much sweeter than we might expect. While some sugar is necessary for flavour, texture, and preservation, many manufacturers go overboard to satisfy our sweet tooth — perhaps at the cost of our health.

In the next section, we’ll explore how ice cream can still be enjoyed without the overload of sugar, and how you can find or make healthier alternatives that don’t compromise on taste.

It’s Not All Doom and Gloom – Ice Cream Can Be Healthy and Delicious!

While ice cream may have earned a bad rap for its high sugar content, here’s some refreshing news: it doesn’t have to be loaded with sugar to be delicious! There are plenty of alternatives out there that can satisfy your cravings without the dreaded sugar crash.

Introduction to Healthier Ice Cream Options

Contrary to popular belief, healthier ice cream options are no longer limited to bland, icy substitutes.

In recent years, there has been a surge of innovation in the world of ice cream, offering an array of delicious choices that are lower in sugar or use natural sweeteners.

From plant-based ice creams made with almond or coconut milk to “no added sugar” varieties sweetened with stevia, monk fruit, or erythritol, you can now find ice cream for almost every dietary preference.

You can also opt to make your own at home, giving you complete control over the ingredients.

Homemade versions using ripe bananas, berries, or dates for sweetness, along with yoghurt or low-fat milk, can offer a creamy, tasty treat that feels indulgent but, more importantly remains healthy.

Benefits of Healthier Ice Cream

Reducing the sugar content in your ice cream comes with multiple health benefits:

1. Better for Metabolic Health: Ice cream with lower sugar levels can help prevent the spikes in blood glucose and insulin levels associated with high-sugar foods. Keeping these levels stable is crucial for maintaining good metabolic health and avoiding conditions like insulin resistance and type 2 diabetes.
2. Supports Weight Management: Lowering sugar intake helps to reduce unnecessary calorie consumption, which is key for managing or losing weight. With less sugar, you’re less likely to overindulge, making it easier to enjoy your favourite treat without tipping the scales.
3. Reduced Risk of Chronic Diseases: Studies have shown that cutting down on added sugars reduces the risk of several chronic diseases, including heart disease and certain cancers. Opting for ice cream that’s lower in sugar contributes to a balanced diet, supporting long-term health.

Here’s the Cherry on Top

Reducing sugar doesn’t mean compromising on flavour or texture. Many low-sugar and naturally sweetened ice creams are crafted to be just as creamy and delicious as their full-sugar counterparts.

Natural sweeteners like stevia and monk fruit often have minimal aftertaste, while fruits like bananas or dates provide natural sweetness along with added fibre and nutrients.

Ice cream can be more than a guilty pleasure; with healthier options, it can be part of a balanced diet.

So, whether you’re browsing the supermarket shelves or churning up your own creation at home, you can enjoy every scoop knowing it’s better for your body and just as tasty!

Ways to Enjoy Ice Cream with Less Sugar

Now that we’ve uncovered the sugar hidden in many commercial ice creams, let’s share some creative and tasty ways to enjoy ice cream with less sugar.

From homemade alternatives to smarter shop-bought choices, there are plenty of options that allow you to indulge without the sugar overload.

Homemade Ice Cream Alternatives

Making ice cream at home is a great way to control the ingredients and reduce sugar while still enjoying a delicious treat.

Here are a few ideas and recipes that use natural sweeteners and low-glycemic ingredients:

• Banana Nice Cream: A simple and naturally sweet alternative to traditional ice cream, “nice cream” is made from frozen bananas blended until smooth. You can add natural flavourings like cocoa powder, vanilla extract, or berries for variety. Bananas provide natural sweetness, a creamy texture, and added fibre and potassium.
  • Recipe: Freeze 2-3 ripe bananas, then blend them in a food processor until smooth. Add a tablespoon of cocoa powder for a chocolate flavour or a handful of frozen strawberries for a fruity twist.
• Honey or Maple Syrup Sweetened Ice Cream: Using honey or maple syrup instead of refined sugar can offer a more natural sweetness with additional antioxidants and minerals. These natural sweeteners have a lower glycaemic index compared to white sugar, leading to a slower rise in blood sugar levels.
  • Recipe: Combine 480ml of full-fat Greek yoghurt, 3 tablespoons of honey or maple syrup, and 1 teaspoon of vanilla extract. Mix well, pour into a container, and freeze until firm, stirring every 30 minutes to maintain a creamy texture.
• Date-Sweetened Ice Cream: Dates are a great way to sweeten ice cream naturally, adding fibre, vitamins, and minerals. You can blend dates with almond milk or coconut milk for a dairy-free, creamy base.
  • Recipe: Soak 240g of pitted dates in warm water for 10 minutes, then blend them with 480ml of almond milk or coconut milk until smooth. Freeze in an ice cream maker or container, stirring occasionally until firm.
• Using Low-Glycaemic Ingredients: Ingredients like coconut sugar, stevia, or monk fruit can help make ice cream at home that is both delicious and low in sugar. Coconut sugar has a lower glycaemic index than regular sugar, while stevia and monk fruit are natural, calorie-free sweeteners that do not spike blood sugar levels.
  • Tip: Substitute half or all of the sugar in your favourite ice cream recipe with stevia or monk fruit sweetener. For added creaminess, try blending avocados or adding Greek yoghurt.

We have many ice cream recipes that offer alternative sweeteners so that you can enjoy ice cream without the added sugars. Checkout or recipes and methods section to find a recipe to try

Modifying Shop-Bought Ice Cream

If you prefer to buy ice cream rather than make it from scratch, there are still ways to make healthier choices and modifications:

1. Read Labels Carefully: Look for shop-bought ice creams that are labeled “no added sugar” or “reduced sugar.” Check the ingredients list for natural sweeteners like stevia, monk fruit, or erythritol, and avoid brands that rely on high fructose corn syrup or artificial sweeteners.
2. Choose Smaller Portions: Opt for single-serve sizes or smaller tubs to help control portion sizes. This can reduce the overall amount of sugar you consume while still allowing you to enjoy your treat.
3. Add Healthy Toppings: Enhance shop-bought ice cream by adding fresh fruits like berries, sliced apples, or peaches, which provide natural sweetness and added fibre. Nuts, seeds, or a sprinkle of dark chocolate shavings can add texture and nutrients without a significant sugar increase.
4. Dilute with Healthier Bases: Mix shop-bought ice cream with plain Greek yoghurt or mashed fruit to reduce the overall sugar content while still keeping a creamy texture.

Dairy-Free and Low-Sugar Alternatives

For those looking to cut back on sugar and dairy, there are plenty of alternatives to traditional ice cream:

1. Sorbets and Frozen Yoghurts: Sorbets are often made with fruit juice or purée and can be a lower-sugar option, especially if made at home. Opt for sorbets with no added sugar or choose brands that use natural fruit juices. Frozen yoghurt, especially those made with Greek yoghurt, tends to have less sugar and more protein than regular ice cream.
2. Dairy-Free Ice Creams: Ice creams made with coconut milk, almond milk, or cashew milk can be naturally lower in sugar. These varieties often have added benefits, like being lactose-free and lower in saturated fats. Look for dairy-free brands that use natural sweeteners like stevia or monk fruit.

Brands to Try:

Halo Top: Offers low-calorie, low-sugar ice creams sweetened with stevia and erythritol, available in various flavours.

Booja-Booja: Offers organic, dairy-free ice creams made from cashew milk, available in flavours like Chocolate Salted Caramel and Hazelnut Chocolate Truffle.

Swedish Glace: Made with soy or almond milk, these ice creams are free from dairy, gluten, and artificial additives, offering flavours like Vanilla, Raspberry, and Neapolitan.

Oppo Brothers: Low-calorie, low-sugar ice creams sweetened with stevia and erythritol, with flavours such as Salted Caramel and Double Chocolate Brownie.

Coconut Collaborative: Coconut-based ice creams with flavours like Vanilla, Chocolate, and Salted Caramel, free from dairy and gluten.

By experimenting with these alternatives and adjusting your favourite ice cream recipes, you can enjoy a delicious treat that aligns with your health goals. So go ahead, scoop up something sweet — just without the added sugar guilt!

Not to Waffle On

In our article, we have detailed the overuse of sugar in shop-bought ice creams and highlighted ways to get around this by making your own homemade ice cream. The problem also lies in the overuse of sugar in shop-bought waffle cones. As highlighted above, sugar serves as a preservative and to extend the shelf life of waffles, these are also laden with sugar.

Like homemade ice cream, waffle cones are super easy to make from fresh and you can control the amount of sugar you use, and the type of sugar too.

We have a recipe that shows you how you can make these, and use alternative sweeteners.

Check out our article – Mastering the Art: Make Homemade Ice Cream Cones – which takes you through the process of making your own waffle cones and provides a recipe using coconut sugar as an alternative sweetener, making your waffle cones a healthier option too.

The Final Scoop

It’s clear that while ice cream may be a much-loved treat, the sugar that often comes with it can have some serious consequences for our health. From weight gain and increased risk of type 2 diabetes to heart disease and tooth decay, the impact of excess sugar is anything but sweet.

As we’ve demonstrated, many shop-bought ice creams are loaded with high amounts of sugar to enhance flavour, texture, and shelf life, which can quickly add up and exceed recommended daily limits.

But here’s the good news: ice cream can still be enjoyed as part of a balanced diet when healthier options are chosen or made at home. Whether you decide to try your hand at homemade recipes using natural sweeteners like honey, dates, or stevia, or opt for lower-sugar, dairy-free varieties, there are plenty of delicious alternatives that won’t leave you with a sugar hangover.

So, why not take control of your dessert choices and explore these healthier alternatives?

Experiment with your own ice cream creations, add fresh fruit, nuts, or yoghurt to your favourites, and enjoy a treat that satisfies both your sweet tooth and your health goals. After all, with a little creativity, you can have your ice cream and eat it too — without the excess sugar!

For more information on the use of alternative sweeteners, such as honey and maple syrup, please head on over to our article – Balancing Flavour and Health: Natural Sweeteners and Homemade Ice Cream – to find out more.

We truly hope that our article – The Ice Cream And Sugar Debate – has provided you with some insights into the questions about the use of sugar in ice cream, and above all, we hope we have provided options for you to still enjoy ice cream, with a little less sugar.

If you have any questions, please drop us a comment below and we’ll happily get back to you.

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