Posted by locksleyu
For some reason I really enjoy making visual graphs from data, something which can give new insight into relationships hidden in the data.
I decided to apply this hobby of mine to ice cream, and came with the above graph. It shows calories on the horizontal axis, and sugars (in grams) on the vertical one. Numbers are measured against a single serving, which is typically 1/2 cup.
I have captured data for around 50 products across 7 different brands, and highlighted some of the points on the graph.
As expected, there is a general correlation between calories and sugar, since adding more sugar usually means adding more calories. However there are some cases like Haagen Dazs Peanut Butter Pecan, which has a lot of fat that contributes to calories, but not sugar. We also see the other extreme, Talenti Lisbon Lemon, where the main ingredients (besides water) are lemon and sugar, both which contribute to sugar but not to calories.
Posted by locksleyu
I commonly read that sugar in products such as ice cream and cookies is unhealthy, and those with a craving for sweets should redirect their urges to fruits which are healthier and more natural.
But why are fruits healthier? A good place to start is this article, where a food scientist/R.D. (registered dietitian) talks about the health advantages of fruit over candy and desserts. I’ll quote a few of the key points here but I recommend you read the entire article for proper context.
- “fruit offers good stuff like vitamins, antioxidants and water, while candy and desserts are nutritionally void”
- “Fruit also tends to have less sugar by volume.”
- “whole fruit has a lot of fiber”
Let’s look at each of these points in turn with actual fruit and dessert examples.
First, no one will deny that fruit has vitamins, antioxidants, water, and a whole bunch of other things we haven’t even identified yet. Since this stuff is natural, it seems logical that much of it is good for the body, and I’m sure there are studies out there that show how certain fruits have various beneficial effects.
But stating candy and desserts are “nutritionally void” is an extreme exaggeration that is clearly not true for all products. Sure, many of the popular candy products (think ‘Halloween candy’) and desserts contain a good portion of lab-made chemicals and heavily processed ingredients. But is there any candies or desserts with any nutritional value?
Thanks to the health movement which has gained popularly in the last few years, we now see entire grocery stores dedicated to healthy, natural food. In my area there is Whole Foods Market, Mother Earth Natural Foods, and many smaller ones. With this there is are loads of healthier products flooding the markets, those with organic, natural ingredients, and an absence of things like artificial colors and flavors. I would say at least half of the products I’ve reviewed in this blog I would consider healthy, if not more.
To give one recent example of a recently reviewed healthy product, take So Delicious’s coconut milk mint chip frozen dessert. It contains several ingredients which are known to have good amounts of minerals and vitamins such as coconut (oil and cream), cocoa, and spearmint. It also contains water, which was another of the items mentioned in the article. This is just one example which clearly has many vitamins and nutrients, and until someone shows me a clinical study comparing specific deserts and fruits showing the actual long-term effects of each, I am not convinced fruits have more vitamins and minerals in all cases.
I mentioned one desert product, but there are many like this including those made with cashews, nuts, almonds, soy, rice, and other things thought to be nutritionally rich.
The next point is whether fruit has less sugar by volume. I will first list the sugar per weight for a few fruits based on the figures from sugarstacks.com.
- Grapes: 16%
- Cantaloupe: 8%
- Navel Orange: 9%
- Apple slices: 10%
- Banana: 12%
- Watermelon: 13%
- Average: 11.3%
Next I’ll show the values for a few ice cream/frozen desserts.
- Talenti Argentine Caramel: 33%
- Talenti Caribbean Coconut: 25%
- So Delicious Coconut Milk Chocolate: 14%
- So Delicious No Sugar Added Mint Chip: 1%
- Laloos Vanilla Snowflake: 22%
- Haagen Dazs Butter Pecan: 20%
- Average: 19.1%
Overall there is about 70% more sugar in these products, which is consistent with the article’s claim that desserts have more sugar than fruits. Keep in mind, this is just a small sample of frozen desserts, and does not include many other sweet products that have significantly more (or less) sugar levels. Although I only included one product with no sugar added, there are many others of this type, some using sweeteners which may have negative effects on the body (though I would say those are not well known yet).
There are even some cases where fruits have more sugar than a frozen dessert, such as grapes (16%) compared to So Delicious’s chocolate frozen dessert (14%). This product utilizes agave as its main sweetener, which some say is healthier than white sugar. There are others which say simply say ‘sugar is sugar’ which would also mean the sugar from fruits and desserts is the same in terms of how the body digests is.
I cannot dispute the article’s final point that whole fruit has alot of fiber. However, taking the mint chip frozen dessert I discussed above as an example, it has 6 grams of sugar in 85 grams, which gives around 7% fiber of total weight. Much of this fiber comes from chicory root extract.
Here is the fiber per total weight ratios of a few common fruits:
- Apple: 2.4%
- Oranges: 2%
- Raspberries: 7%
- Peaches: 1.5%
- Pears: 3.1%
In this case we can see a dessert has over twice the fiber as several fruits, a few of these were listed as “high fiber fruits”.
Just from this quick analysis, it seems obvious to me that fruits do not have an unconditional win in the fight against desserts and candies. By no means am I saying fruits are not worth eating, since studies (plus common sense) say that eating a variety of fruits is best. But if you are careful about which desserts you choose, focusing on those with natural, nutritious ingredients, I think you can still maintain a healthy diet. It make take a little time to get used to these “healthier” desserts after a lifetime of eating the unhealthy, popular ones, but its worth it since then you can eat (nearly) guilt free.
My biggest concern about desserts is the high fat and calorie content, though this completely depends on how much you eat. From a weight gaining perspective, its clearly less healthy to eat a gallon of ice cream a day versus a banana. But a quarter-pint (single serving) of most ice creams a day shouldn’t cause significant weight gain.
Don’t let an “expert” tell you that you shouldn’t eat desserts. I’m not going to completely stop eating sweets and go all fruit until there is sufficient clinical evidence showing that seemingly healthy products line coconut milk frozen desserts are actually harmful in some way.
Do your own research and enjoy the sweetness that desserts bring to your life!