With the rise in popularity of avocado based foods and desserts, avocado ice cream has emerged as a new and trendy frozen treat. But is replacing dairy with avocado really a healthier choice?
What is avocado ice cream?
Avocado ice cream is made by blending avocados, sweeteners like honey or maple syrup, and other ingredients like cocoa powder or vanilla to create a creamy, rich base. This plant-based ice cream alternative uses avocados instead of dairy like regular ice cream. The avocado gives it a smooth, thick texture while also providing healthy fats and nutrients.
Nutrition comparison of avocado vs. dairy ice cream
Compared to regular ice cream made with dairy cream and milk, avocado ice cream is lower in cholesterol and sodium. It can be dairy free and made without added sugars. But it also provides different nutrition than dairy based ice cream.
Calories
Avocados are high in calories and fat compared to milk. One cup of avocado has around 230 calories and 21 grams fat. The same amount of whole milk has around 150 calories and 8 grams fat. So avocado ice cream may be higher in calories than regular ice cream depending on recipe amounts of avocado used.
Fat Content
The type of fat is different as well. Dairy ice cream contains more saturated fat from milkfat and cream. Avocado ice cream uses the monounsaturated fats from the avocado which are considered heart healthy fats.
Fiber
Avocados provide fiber, about 7 grams per cup. Dairy products contain no fiber. So avocado ice cream will have more fiber per serving than regular ice cream.
Sugar
If sweetened only with fruit, avocado ice cream can have less added sugars than regular ice cream which contains lactose, milk sugars. But if sweetened with syrups, sugars may be comparable.
Protein
Dairy provides more protein. One cup of milk has 8 grams protein compared to only 3 grams in a cup of avocado.
Vitamins and Minerals
Avocados provide vitamins C, E, K, folate, niacin, pantothenic acid, riboflavin, and some minerals like potassium and magnesium. Dairy is higher in vitamins A and B12 as well as calcium.
| Nutrient | Avocado (1 cup) | Whole Milk (1 cup) |
|---|---|---|
| Calories | 230 | 150 |
| Total Fat | 21 g | 8 g |
| Saturated Fat | 3 g | 5 g |
| Fiber | 7 g | 0 g |
| Sugar | 1 g | 13 g |
| Protein | 3 g | 8 g |
Potential health benefits
Replacing dairy with avocado can provide some potential health benefits:
Lower saturated fat
The avocado monounsaturated fats are heart healthy compared to saturated fat from dairy. This may help lower LDL cholesterol.
Reduced risk of lactose intolerance
Using avocado avoids lactose which can be problematic for those with lactose intolerance.
Higher fiber intake
The 7 grams of fiber per avocado can help improve digestive health and regulate blood sugar levels.
More potassium
Avocados provide more than twice the potassium than bananas, helping regulate fluid balance.
Vitamin E
The vitamin E in avocados acts as an antioxidant in the body to reduce oxidative stress.
Phytonutrient benefits
Avocados contain unique compounds like lutein, zeaxanthin, and beta-sitosterol which have anti-inflammatory properties.
Downsides and considerations
There are also some downsides to keep in mind with avocado ice cream:
Higher calories
The higher fat and calorie content can lead to excess calories if large portions are eaten. Need to keep serving sizes under control.
Risk of weight gain
The increased calories and fat could contribute to weight gain if consumed in large amounts on a regular basis as fat contains over double the calories per gram compared to carbs or protein.
Lacks protein
Avocados only have about 3 grams protein per cup so avocado ice cream won’t provide much protein compared to dairy ice cream.
Lower calcium
Dairy is an excellent source of calcium, providing about 30% DV per cup. Avocado only has about 2% DV of calcium per cup.
Higher cost
Using fresh avocados, especially when not in season, can increase the cost to make it at home compared to standard ice cream.
Not suitable for low fat diets
The high fat content makes avocado ice cream unsuitable for low fat diets like those for high cholesterol or heart disease.
Allergies
Though rare, avocado allergy does exist. Those with latex fruit allergies may need to avoid as well.
Is it lower carb?
Compared to regular ice cream, avocado ice cream can be lower in carbohydrates depending on added sweeteners. The avocado itself has around 17 grams carbs which is comparable to milk. But avocado ice cream lacks the added sugars of regular ice cream. When sweetened with only honey or maple syrup, the carb content may be reduced compared to standard ice cream recipes.
Conclusion
Avocado ice cream can be a healthier alternative by providing more heart healthy fats, fiber, and other nutrients from the avocado. It lacks the saturated fat, cholesterol, and lactose of dairy ice cream. But the higher calorie and fat content needs to be considered when watching weight. Overall, avocado ice cream can be a nutritious swap for dairy ice cream, but should still be eaten in moderation.