Ice Cream as a mood booster: Experts weigh in on health factors and scrumptious alternatives

Indulging in ice cream has long been associated with feelings of comfort and happiness. In many movies, it is portrayed as a go-to dessert to cope with heartbreak or emotional challenges. However, experts reveal that while ice cream can temporarily offer a sense of pleasure and comfort, it may not be a sustainable solution for emotional well-being.

Richa Shukla, dietician, HOD dept. of clinical nutrition, Jehangir Hospital, Pune, explains that the creamy texture and sweet flavor of ice cream can release "feel-good" chemicals like dopamine and serotonin, providing a momentary mood boost. However, she cautions against excessive consumption due to its high calories, added sugars, and saturated fats, which can contribute to health issues like obesity, type-2 diabetes, and heart disease.

Shukla explains why many people associate ice cream with comfort. She says, "In the realm of cinema and popular culture the image of indulging in ice cream after a breakup or during menstruation has become a well-established trope. While it is not grounded in scientific evidence, the association likely stems from the comforting aspect of indulging in a sweet treat during emotionally challenging times. The cold and sweet nature of ice cream can offer a temporary sense of comfort and pleasure and a release of ‘feel-good' chemicals like dopamine and serotonin. Moreover, for some individuals, ice cream may evoke positive memories or experiences, amplifying its mood-enhancing capabilities. However, one must understand that ice cream cannot truly resolve emotional issues."

Shukla clarifies that mood elevation is not just confined to ice cream alone. "Any enjoyable dessert or food can cause a positive emotional response, often attributed to the release of dopamine. However, it is essential to exercise caution, as relying on food for emotional comfort may lead to unhealthy eating habits in the long run."

Frequency of consumption
"There is nothing wrong in indulging in ice cream from time to time but moderation is a key. Consuming ice cream daily is not recommended, particularly in substantial quantities. It is wise to reserve consumption of ice cream and other desserts for special occasions," says Shukla. She suggests opting for healthier alternatives to satisfy frequent sweet cravings.

She lists down some healthy alternatives for ice cream having the same effect on the mood

Frozen yoghurt
Opt for low-fat or non-fat frozen yoghurt paired with natural fruit toppings.

Fruit sorbet
Embrace the refreshing taste of sorbet made with fruit puree, devoid of dairy.

Greek yoghurt parfait
Elevate your taste buds with layers of Greek yoghurt, fresh fruits, and granola.

Fruit popsicles
Explore the joy of homemade popsicles using pureed fruits without added sugars.

Dark chocolate
Indulge in the richness of dark chocolate, containing compounds that can enhance mood and reduce stress.

Fruits
Consume a variety of berries that are replete with antioxidants and offer benefits for brain health. When fresh fruits are added to your bowl of ice cream it not only increases the taste but also adds a load of antioxidants. Blueberries, strawberries, peaches, plums, figs and grapes/raisins, pulp of papaya, melons and pineapple can make your ice cream healthy.

Nuts
Savour the crunch of nuts high in healthy fats, vitamins and minerals that nourish the brain and uplift the mood.

Fatty fish
Relish the flavours of fatty fish, a source of omega-3 fatty acids essential for optimal brain function. Foods high in omega-3 fatty acids include wild salmon, sardines, tuna, trout, walnuts, hemp and chia seeds.

Probiotic foods
Cultivate a happy gut with yoghurt or fermented foods, positively influencing mood and overall well-being.

Shukla says, "Treating yourself to ice cream or other delectable delights in moderation can be a delightful experience provided you prioritise a balanced and wholesome diet supporting overall well-being."

For times when you do feel like diving into this guilty pleasure, we have chefs share recipes of cold desserts you can whip up easily.

Fatless Strawberry Choco Sundae by Chef James Patrick, Fat Tiger

Ingredients:
1. Frozen strawberries (unsweetened) 2 cups
2. Non-fat Greek yoghurt 1 cup
3. Unsweetened cocoa powder 2 tbsp
4. Honey or your preferred sweetener 2 tbsp
5. Vanilla extract 1 tsp
6. Dark chocolate chips (optional, for topping) 1/4 cup
7. Fresh strawberries, sliced (for garnish)

Method:
1. In a blender, combine the frozen strawberries, non-fat Greek yoghurt, cocoa powder, honey (or sweetener of your choice) and vanilla extract.

2. Blend the mixture on high speed until you achieve a smooth and creamy consistency. If needed, add a splash of water or milk to facilitate blending, but keep in mind that the sundae should be thick.

3. Once the sundae base is ready, transfer it to a serving bowl or individual dessert glasses.

4. If desired, sprinkle some dark chocolate chips on top of the sundae for added indulgence and a hint of rich chocolate flavour.

5. Garnish the sundae with freshly sliced strawberries to enhance its presentation and provide a burst of freshness.

6. Serve the Fatless Strawberry Choco Sundae immediately and enjoy this guilt-free treat that's both delicious and healthy.

Time taken: 10 minutes

You can customize this sundae by adding other toppings like sliced bananas, chopped nuts, or a drizzle of low-calorie chocolate sauce. For a vegan version, use plant-based yoghurt (such as almond or soy yoghurt) and vegan-friendly chocolate chips.

Kulfi Cold Coffee by Kulfilicious

Ingredients:
1. Malai Kulfi 1
2. Instant coffee 1 tbsp
3. Ice cubes 4-5
4. Nutella tsp
5. Water or milk 1/2 cup

Method:
1. In a blender, combine the Malai Kulfi, instant coffee, Nutella, and ice cubes.

2. Blend the mixture until smooth and well combined.

3. Depending on your preferred consistency, add either water or milk to the blender and blend again until everything is well incorporated.

4. Pour the kulfi cold coffee into serving glasses.

5. Top each glass with whipped cream and a few chunks of Kulfi.

6. Serve chilled and enjoy this delightful fusion beverage.

Time taken: 5 minutes

Vanilla Panna Cotta by Chef Subhayu Sarkar, Balmy Café

Ingredients:
1. Amul whipped cream 750 gm
2. Caster sugar 100 gm
3. Vanilla paste (or vanilla extract) 24 gm (adjust to taste)
4. Gelatin 12 gm (about 4 sheets of gelatin)
5. Milk 30 gm (for blooming gelatin)

Method:
1. Begin by preparing the gelatin. Place the gelatin sheets in a shallow dish and pour the 30 gm of milk over them. Allow the gelatin to bloom for about 5-10 minutes. It will soften and absorb the milk.

2. In the meantime, pour whipped cream into a medium-sized saucepan and add the caster sugar.

3. Heat the cream and sugar mixture over medium heat, stirring constantly with a whisk. Heat it just until it starts to simmer, but do not let it boil. Once the cream mixture is hot and the sugar has dissolved completely, remove the saucepan from the heat.

4. Add the vanilla paste (or vanilla extract) to the cream mixture and stir well to incorporate the flavour throughout.

5. Now, check the gelatin. It should be softened by now. If you used gelatin sheets, you might need to gently squeeze out any excess liquid from the bloomed gelatin.

6. Add the bloomed gelatin to the warm cream mixture. Stir gently until the gelatin completely dissolves in the cream.

5. Allow the mixture to cool down to room temperature. Stir occasionally to prevent skin from forming on the top.

6. Once the mixture has cooled, pour it into individual ramekins or dessert cups. Fill each cup to about 3/4 full.

7. Refrigerate the panna cotta for at least 4 hours or until it is fully set. For the best results, leave it in the refrigerator overnight.

8. When you are ready to serve, you can optionally garnish the panna cotta with fresh berries, fruit coulis or a sprinkle of cocoa powder.

Feel free to adjust the sweetness or vanilla flavour according to your taste preferences. Also, remember that the consistency of panna cotta largely depends on the gelatin, so make sure it is fully dissolved in the cream mixture for a smooth texture.

Roasted Almond Ice cream by Chef Sunil Singh, Blue Bop Café

Ingredients:
1. Full-fat milk 1 ltr
2. Fresh cream 500 gm
3. Roasted almonds 500 gm
4. Stabilizer 5 gm
5. Castor Sugar 100 gm

Method:
1. Weigh all the ingredients and milk with warm milk.

2. Churn the mixture for 20 minutes.

3. Remove and layer with chopped roasted almonds.

4. Freeze for 5 hours before serving.

If you are trying to cut down on dairy and sugar, you can try other healthy methods to boost your mood. Some of them include:

Exercising
Engage in physical activity to unleash endorphins, natural mood elevators that promote well-being.

Meditating
Embrace practices that foster relaxation and reduce stress, leading to an improved emotional state.

Spending time in nature
Spend more time outdoors. It can have a calming and uplifting effect on the mood.

Engaging in hobbies
Pursue activities you enjoy to find solace and distraction from negative emotions.

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