Compared to traditional ice cream, it contains significantly fewer calories and more protein per serving.
However, you may wonder if it has any health benefits or if many of the health claims are just hoaxes.
This article talks about the benefits and harms of protein ice cream and gives a simple recipe for making it at home.
What is protein ice cream?
Protein or protein ice cream is marketed as a healthy alternative to regular ice cream.
It typically contains more protein and fewer calories than a typical cold treat, making it popular among health-conscious consumers.
Most brands use low-calorie sweeteners such as stevia or sugar alcohols to cut calories and add sweetness to the finished product.
These ice creams also typically contain about 8–20 grams of protein per 470 ml serving from sources such as milk protein concentrate or whey protein.
In addition, some types have added fiber to promote satiety or prebiotics, which are compounds that promote the growth of beneficial gut bacteria (,).
Summary:
Protein ice cream contains more protein and fewer calories than regular ice cream. Some types contain low-calorie sweeteners, protein and added dietary fiber or prebiotics.
How to Make Protein Ice Cream Without an Ice Cream Maker
- An ice cream maker can be replaced by a plastic bag
- Place ice in a large 4-liter bag and fill about 2/3 of the space.
- There, for cooling, pour half a glass of salt.
- Place protein ice cream ingredients in a small plastic bag.
- Seal the small bag hermetically and place it in the large one.
- Shake the contents vigorously for about 5 minutes
- Take out a small bag and rinse it with running water - so that the salt does not get into the ice cream
The benefits of protein ice cream
Protein ice cream may have several beneficial properties.
Contains a lot of protein
As the name suggests, protein ice cream is relatively high in protein.
While the exact amount may vary, most types contain 8–22 grams of this nutrient per 470 ml serving, or 2–6 grams per serving.
Protein is important for many aspects of your health, including blood vessel function, immune health, and tissue repair ().
It also plays a central role in building muscle mass, so consuming a good source of protein after resistance training is generally recommended to optimize results ().
Whey protein in particular is a common ingredient in many types of protein ice cream.
Research shows that whey protein can stimulate muscle growth, weight loss, and muscle recovery after exercise (, , ).
Low in calories
Protein ice cream contains significantly fewer calories than regular varieties.
While traditional ice cream may contain about 137 calories per 70 grams, most protein ice creams contain less than half that amount ().
This can be incredibly helpful if you want to lose weight, as cutting back on your calorie intake can be an effective weight management strategy.
According to one large review of 34 studies, low-calorie diets can reduce body weight by an average of 8% over 3 to 12 months ().
However, to maximize weight loss and maintain long-term results, low-calorie foods like protein ice cream should be combined with a well-balanced, healthy diet.
Easy to prepare
One of the biggest benefits of protein ice cream is that it is easy to make at home.
Most recipes call for protein powder along with frozen bananas, flavoring and milk.
Cooking at home also gives you control over the ingredients.
This may be a good option if you have food sensitivities or do not tolerate any of the ingredients found in store-bought varieties.
Summary:
Protein ice cream is high in protein and low in calories, which may help promote weight loss and muscle growth. It is also a quick and convenient snack that you can easily make at home.
Strawberry Protein Ice Cream
A good ingredient for making protein ice cream is strawberries. It will give the dietary treat a bright, summer taste and an appetizing pink hue.
You need to mix:
- A glass of berries – you can use fresh or frozen
- Protein powder scoop
- One glass of unsweetened almond milk
- Half a teaspoon of vanillin - optional
Place all ingredients in an ice cream maker or in a small bag, as indicated at the beginning of the article.
Potential Harm
Although protein ice cream has several beneficial properties, there are a few disadvantages to consider.
May contain added sugar
Most protein ice creams use sugar alcohols and natural sweeteners such as stevia to help reduce calories.
However, many brands still contain about 1-8 grams of added sugar per serving.
Although this is significantly less than what is found in regular ice cream, which can contain double or even triple this amount, the added sugar can still be harmful to your health.
Research shows that consuming added sugar may contribute to a number of chronic diseases, including obesity, heart disease, diabetes and liver problems ().
The most recent dietary guidelines recommend limiting added sugar intake to less than 10% of total caloric intake, which equates to about 50 grams per day on a 2,000-calorie diet ().
Eating even one or two scoops of protein ice cream per day can result in a significant increase in the amount of added sugar in your diet, so it's critical to reduce your intake.
Low in nutrients
While protein ice cream contains a high amount of protein in each serving, it typically lacks many other important nutrients needed for a healthy diet.
Besides calcium, protein ice cream typically contains minimal amounts of most other vitamins and minerals.
In most cases, this shouldn't be much of a concern as long as you get these nutrients from other foods as part of a healthy diet.
However, if you regularly eat protein ice cream instead of other healthy snacks such as fruits or vegetables, it may increase your risk of nutritional deficiencies in the long run.
May cause digestive problems
Many protein ice creams contain additional ingredients that may cause digestive problems for some people.
Specifically, some add prebiotics, which stimulate the growth of bacteria in the gut and may cause mild gastrointestinal side effects such as flatulence ().
Sugar alcohols, which are also found in many foods, are associated with adverse symptoms such as nausea, gas, and bloating ().
The exception is erythritol, a common sugar alcohol found in protein ice cream, which is not associated with the same digestive problems as most other types ().
However, it has been shown that in large quantities it can cause symptoms such as stomach rumbling and nausea in some people ().
May promote overeating
Protein ice cream is marketed as a low-calorie alternative to traditional ice cream, and many brands claim their product contains relatively few calories per 440ml serving.
However, many people don't realize that each container contains about four 70-gram servings.
This can encourage unhealthy eating and overeating, encouraging you to eat the entire container in one sitting.
What's more, it can replace other, more nutrient-dense foods that contain many of the vitamins and minerals your body needs.
Summary:
Protein ice cream is low in nutrients but often contains sugar and other ingredients that can cause digestive problems. It can also contribute to unhealthy eating and overeating.
Homemade Pistachio Protein Ice Cream
Nuts are a great addition to any ice cream. People on a diet should not completely avoid this product. After all, nuts are rich in healthy fatty acids and proteins; they are an additional source of protein.
- One and a half scoop of protein
- A glass of milk - almond or cow's
- A teaspoon of sugar substitute
- Half a cup dry roasted shelled pistachios
Recipe:
- Grind the nuts in a blender or with a sharp knife
- Place all ingredients in a blender and blend thoroughly
- Place in an ice cream maker or cook using the bag method
- When the ice cream is ready, you can sprinkle a small amount of chopped pistachios on top
Protein Ice Cream Recipe
Protein ice cream is easy to make at home using just a few simple ingredients.
To get started, add 1 frozen banana, 2 tablespoons (30 grams) protein powder, and 3 tablespoons (45 ml) milk of your choice to a food processor.
To enhance the flavor of your ice cream, you can also use other add-ins including frozen fruit, chocolate chips, vanilla extract, or cocoa nibs.
Then simply blend the mixture for a minute or two until it reaches a creamy, fluffy consistency.
After this, place the mixture into molds and place in the freezer.
Summary:
Protein ice cream is easy to make at home using simple ingredients and a food processor.
Semifredo
Ingredients:
- 530 g (4 medium sized) nectarines,
- 240 g unsweetened low-fat yogurt,
- 80 g dry roasted almonds,
- 30 ml liquid sweetener (honey, syrups),
- 3 large eggs,
- 0.5 tsp almond extract (essence),
- 1 tsp vanilla extract (essence),
- container lined with cling film.
Clearly and deftly break the eggshells and separate the yolks from the whites. Return the three whites in any bowl you like to the refrigerator. We mercilessly throw away (or give to those who are gaining weight) two yolks - we only need one. Offer this bright loner company yogurt, syrup and essences (which you can do without) and mix thoroughly.
To make it easy to refresh fruits, you need to pour boiling water over them for 5 minutes. After removing the skin and removing the bone, feel free to chop the flesh into small pieces. Next it will be the turn of the almonds - chop them properly too.
It's time for the whites to come out of the refrigerator and be whipped "to stiff peaks." Gently fold the whites into the yogurt-yolk-syrup mixture from bottom to top. Do everything without much diligence, otherwise the mass will fall off and the dish will not turn out as beautiful as you would like. Now add the almond crumbs and nectarine pieces and mix again.
Pour all this airy beauty with fruits and nuts into a mold covered with cling film. Cover the top with it and send it to rest in the freezer for 2-3 hours. Let this healthy and delicious ice cream melt slightly before serving.
100 g contains 125 Kcal |
Protein 7.5 g | Fat 6.3g | carbohydrates 13.8 g
Summarize
- Protein ice cream is a low-calorie, high-protein alternative to traditional ice cream, making it a good option if you're looking to cut down on calories without giving up sweets.
- However, it should not be a staple in your diet as it contains added sugars and is low in important nutrients.
- Therefore, protein ice cream is best enjoyed in moderation as an occasional sweet treat as part of a healthy, well-balanced diet.
Tags: Ice cream, Protein
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Italian ice cream Gelato with pistachios
Another delicious ice cream dessert comes from Italy called gelato. This dessert is prepared on the basis of rich country milk or cream, there is also a lot of sugar and various fruit, nuts and other fillings. It differs from ordinary ice cream in its dense creamy texture, rich creamy taste, and the complete absence of water and air.
Ingredients:
- 2 tbsp. pistachio;
- 1 tbsp. corn starch;
- 3 tbsp. fat milk;
- 1 pinch of table salt;
- 100 g cane sugar;
- 1 tbsp. lemon juice.
Cooking time: 4-4.5 hours.
Calorie content: 195 kcal.
Place the pistachios in boiling water and cook for 2-3 minutes. Place in a colander, rinse under running cold water, clean, and dry with paper towels.
Pour the nuts into a blender bowl, add 50 g of sugar, a pinch of salt and grind the nuts to obtain pistachio paste. We dilute starch in a small amount of milk, pour the rest into a saucepan and put it on the stove.
When heating, add granulated sugar and bring to a boil. Add starch in a thin stream, mix the milk mixture vigorously, and cook until a thick consistency is obtained.
You can check the density of the mass by lowering a wooden spoon into the mixture, then take it out and draw a stripe on the back side with your finger; if it doesn’t spread, it’s ready.
Combine the finished mass with pistachios, add lemon juice, mix.
Then you can go in two ways: pour it into an airtight container, freeze it, stirring the gelato from time to time, or use a special ice cream maker, which will prepare a delicious, cooling dessert in half an hour.
