The Consumer Council also found that the total fat contents of tested samples ranged from 4.3g to 21.4g of total fat per 100g of ice cream, while all samples contained saturated fat – the type of fat which increases your “bad cholesterol” in blood. If an adult has one serve (71g) of the tested ice cream with the highest total fat, he/she will have consumed about 1 tablespoon of oil which is over 20% of the recommended daily intake.

The creaminess of commercial ice creams is given by the main ingredients: dairy milk and cream. Saturated fats in dairy milk and cream make the ice cream smooth and rich in texture. The role of fat in ice cream is to provide thickness and structural support. Therefore, it is inevitable to have some fats in ice cream. However, consuming too much saturated fats will increase risks of obesity, cardiovascular diseases and type 2 diabetes.

• Wholesome Foods as Ice Cream Base
  • Banana: Rich in potassium which may help lower blood pressure. Using blended frozen bananas can provide the ice cream-like texture as well as reduce later use of sweetener (thanks to its natural sweetness!).
  • Avocado: Rich in monounsaturated fat – Oleic acid which is beneficial to heart health. Its fibre content is also higher than common fruits. Half an avocado (about 100g) can provide you with the same amount of fibre in a medium orange.
  • Cashew: Rich in plant-based protein and monounsaturated fat. Its healthy fats can increase creaminess of the vegan ice cream.
  • Chickpea: Contain various micronutrients, including folic acid and iron, and is a good source of plant-based protein. It has far less fat content than avocado and cashew, but its carbohydrate and protein structures make it works well in giving the creaminess just like avocado and cashew do.

• Fruits – Boost nutritional value and flavour
  • Various berries recommended: contain the strongly anti-oxidative anthocyanins which may enhance skin health and fight against aging skin. Anthocyanins’ natural purplish red colour can also make your ice cream more appealing.

• Plant milks – Increase creaminess and calcium content
  • Almond milk: low-calories choice
  • Oat milk: naturally contains beta-glucan which is good for heart health.

• Healthy sweeteners – Give your ice cream a little bit of sweetness
  • Dried dates, apricots and figs: Naturally contain fructose, and can provide dietary fibre and iron.
  • Agave syrup: Natural, low GI sweetener. Suitable for individuals who require glycaemic control.