Lindsay Knake is a brand journalist for Blue Cross Blue Shield of Michigan.
Should I Eat High Protein Ice Cream Instead?
3 min read
Medically reviewed by Shanthi Appelo, MS, RD
You may have seen it on the shelf in the freezer section at the grocery store – high protein ice cream.
Made with added protein, low-fat milk or milk alternative and sugar substitutes, these pints are marketed as “healthier” and “guilt free.” But are they? Let’s look at high protein ice cream, the claims around the dessert and whether it’s worth buying instead of regular ice cream.
What’s in high protein ice cream?
High protein ice cream typically contains about twice as much protein per serving as regular ice cream, typically about six to up to 10 grams versus two to three grams. The extra protein often comes from milk or added whey or casein, depending on the brand.
The pints may be sweetened with artificial sweeteners or sugar alcohols such as Stevia or erythritol and have stabilizing ingredients such as xanthan gum, cellulose and inulin. These ingredients affect both the consistency and taste of the dessert, giving it a different texture, sweetness and flavor. Additionally, artificial sweeteners are not healthier than table sugar and can actually make you crave more sweetness, which can make you want to eat more of the ice cream.
Will this help me meet my protein needs?
A well-balanced diet includes carbohydrates, fats and protein. Americans generally get enough protein in their diets, according to Harvard Health.
Protein needs vary from person to person, particularly depending on activity level and health conditions. The average person needs 0.8 grams to 1.5 grams of protein per kilogram of body weight daily. Eating two or more grams of protein per kilogram is excessive.Most people should aim for15 to 30 grams of protein during each meal. Men age 19 to 59 often exceed their daily protein needs already, according to the Dietary Guidelines for Americans, 2020–2025.
While some people may have higher protein needs, a few extra grams of protein in a serving of ice cream won’t make a difference for most. It’s best to get protein from minimally processed sources, such as lean meats including chicken and fish, eggs, nuts, seeds, lentils and beans. If you want to increase the amount of protein in your diet, these foods are much healthier options than ice cream.
Talk to your primary care provider if you are concerned about dietary needs and adequate protein intake, particularly if you have a health condition or eat a plant-based diet.
Should I eat high protein ice cream instead of regular ice cream?
The high protein ice cream won’t hurt if you’re replacing typical ice cream for an occasional serving of dessert. If you are trying to cut down on sugar and fat in your diet and still want a sweet treat, it can be a good swap. Some of the high protein ice creams are non-dairy, which may also work for people with a lactose allergy or people who eat plant-based diets.
However, it’s important to know the texture and taste may make the high protein ice cream unsatisfying compared to the ice cream with the higher fat and sugar content you are used to. This, like the sweeteners, may make you want to eat more than a regular serving size of 2/3 of a cup.
The bottom line is high protein ice cream is still dessert and provides little nutritional value. While high protein ice cream won’t hurt as an occasional treat or if you prefer it to traditional ice cream. But for those who don’t like it, enjoying regular ice cream in moderation as part of an overall healthy diet may be more enjoyable and satisfying than the high protein swap.
Image: Getty Images
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