Kind: captions
Language: en
today I'm going to talk about ice cream
and reveal the four types of ice cream
that you should definitely avoid eating
if you want to optimize your health
sugar-free ice cream dairyfree ice cream
and ice creams made with artificial
coloring and artificial flavoring go
ahead I dare you to find ice creams that
don't fall into one of those categories
and if you do find it well that's a
starting point because everyone loves
ice cream and it's been around a long
time in fact what we call Ice Cream
today had its fruits in Europe had its
fruits in France England Italy uh and
the dates back to about 1600s when
people figured out that you could add
salt to ice in order to make frozen
desserts now if you go even further back
in history back to the Persians back to
the Greeks yeah there were also Frozen
ice creams frozen desserts back then as
well not much less known about those but
what we call Ice Cream today really is
sort of something a product from the
1600s all right so we're talking about 3
to 400 years of experience it with this
delicious frozen dessert and everybody
loves ice cream now I'm not going to
give you permission to eat ice cream as
a health food but I'm going going to
tell you some scientific facts about ice
cream that actually might surprise you
and might allow you to treat yourself
once in a while because well maybe you
deserve it okay so here is the surprise
in fact I always thought ice cream is
not going to be a healthy uh dessert for
you why well because it's made with
dairy which has a lot of saturated fat
it's got added sugar to it it's got
emulsifiers to it uh and you know when I
was growing up I would go to uh these uh
ice cream stores that had all these
different kinds of flavors in the
summertime and I'd be clamoring for a
cone or a cup of the cold sweet stuff
right well most of it was nuclear
colored and you know really kind of a
kaleidoscope of flavors of course every
kid wants it but actually there's some
data that surprised me that is beginning
to show that perhaps ice cream could
actually be beneficial beneficial for
heart health now where does this data
come from well it comes from a clinical
study that was done in
2018 as part of a students doctoral
thesis
where the student was looking at data
from two massive studies the nurse's
health study and the health
professionals followup study now these
involve tens and hundreds of thousands
of people and the studies took place
following nurses and doctors male
doctors over about 20 years or so and
what the researcher did was looked at
people who were high risk for heart
disease to begin with all right so he uh
he looked at people with diabetes
specifically type two diabetes right
type two be diabetes is a metabolic
condition metabolic disease that occurs
when you have excess body fat and you
have poor insulin sensitivity um so your
glucose levels are higher etc etc etc
and so This research sort of just looked
at a group of people who are who already
had type 2 diabetes and we're at highest
risk for heart disease because we know
that diabetes which you at risk for
heart disease but in this case the
researchers started with people who at
the beginning had no heart disease they
had diabetes they had no heart disease
and Then followed their health over time
okay remember this is a 20-year study to
see how people uh were winding up did
they get heart disease or not and what
were they eating that correlated with
their development of getting heart
disease or not getting heart disease all
right now so here is a surprise
remarkably the results of this study
this research showed that people who ate
ice cream no more than twice a week all
right no more than twice a week so this
isn't like people are eating ice cream
twice a day or even once a day all right
but those people who eat ice cream no
more than twice a week had a 12%
decrease in their risk of developing
heart disease a 12% decrease in the risk
of deving their heart disease now this
was a big head scratcher when um the
result came out and in fact
nutritionists including experts from tus
University the Freeman School of
nutrition and Harvard School of Public
Health have been looking at the data and
scouring it trying to find out if if
there was some problem in the analysis
and nope this actually looks like a
pretty solid finding so head scratcher
though and this is what happens in
medical research sometimes we come up
with a result that we really can't
explain doesn't mean that just because
we can't explain it it's wrong but it
means that we need to actually study it
further and we need to be as smart as
possible to figure out how it could be
now this mystery about how ice cream no
more than twice a week could be
beneficial for heart health meaning
reducing the risk of developing heart
disease compared to people who ate ice
cream more than twice a week or people
um actually comes down to a bunch of
different hypotheses I'll tell you what
my hypo my thinking is if I had to
explain it as a researcher as somebody
who studies food as medicine is that ice
cream is cold right so when you eat ice
cream you're having some of this cold
stuff going go down your stomach all
right and the cold temperatures of the
ice cream could activate receptors
inside your stomach these are these are
like these are like temperature gauges
all right like thermostats in your
stomach and they sense temperature if
you drink cold water you'll turn on
these little sensors and you have ice
cream well I figured that could also
turn on these receptors and when these
cold receptors are turned on the
consequence is it tells your body ooh
something really cold is happening deep
inside our body we better turn on the
turbo Jets to warm up the system warm up
the body all right and so this process
of of tur turboing to warm up the body
is called thermogenesis Thermo heat
Genesis generating heat all right and
all of a sudden your body generates heat
and in order to generate heat the body
has to burn down fuel you got need fuel
to burn it down body fat to create heat
to burn down body fat and so it would be
like just if you were cooking and you
had a gas range in your house if you
wanted that you turn on the the the
range top what do you do you you turn on
the knob he goes click click click
whoosh right and when that stove top
goes whoosh that would be like
thermogenesis inside your body it's got
to draw down a fuel might come from the
gasline to a tank by the side of your
house or from the town for example in
your body uh in order to when when you
feel something really cold in your
stomach activates those temperature
sensors all right it sends a signal time
to click click click whoosh and the fuel
it's got to draw from comes from harmful
extra body fat all right so my
hypothesis as a scientist and I'm just
speaking uh candidly with you sort of as
an idea because a lot of others really
smart people have been head scratching
trying to figure out how could ice cream
possibly benefit heart health my idea is
that the cold temperature fires up your
thermostat uh you have thermogenesis
it's got a draw down Fuel and it burns
down extra harmful body fat which then
lowers inflammation and it actually can
help be helpful for uh lowering the risk
of cardiovascular disease much more
research needs to be done but that's my
hypothesis and I'm just telling you
sharing with you how a scientist thinks
about it now a lot of caveats to this
first if you're going to enjoy ice cream
don't think about it as a
something that's good for your heart and
don't so for that reason don't be eating
it all the time but here are the types
of ice cream that you definitely want to
avoid if you want to protect your health
all right first don't eat sugarfree ice
cream this is becoming increasingly
popular people are looking for diet
versions um of various types of favorite
foods well sugar-free ice cream contains
artificial sweeteners and we're
beginning to realize more and more that
these artificial sweeteners actually
damage or even kill our healthy gut
bacteria our gut microbiome and your gut
microbiome is one of the most precious
defenses you have in fact I write about
the gut microbiome is one of your body's
five Health defense systems you got
androgenesis you've got stem cells
you've got microbiome you've got your
DNA protection you've got your immunity
and the gut microbiome is uh one of your
health defenses so you don't want to
mess that up all right sugar-free ice
cream with artificial sweeteners messes
up your gut microbiome when you mess up
your gut microbiome all right
inflammation goes up in your body your
lipid control uh starts to go Haywire so
metabolic you're less healthy and
because your gut is connected to your
brain it can even affect your mood which
you don't want to actually do all right
so the first type of ice cream to avoid
is the I kind of ice cream sugar-free
ice cream second type of ice cream to
avoid is dairy free ice cream now I know
dairyfree fat-free a lot of people
actually are going for this because it
sounds healthier right wrong and here's
why dairyfree ice cream is packed with
emulsifiers now an emulsifier is really
a chemical added by a food manufacturer
in order to be able to create the
texture it's called mouth feel that
makes it similar to the real deal the
full fat ice cream full Dairy ice cream
if you want to make it a low-fat
dairyfree ice cream tastes like Dairy
ice cream you got to add these
thickeners to it that actually create
that same familiar uh texture of ice
cream in your mouth guess what
emulsifiers kagenin polysorbate 80 other
types of emulsifiers are now also being
discovered to harm your gut microbiome
all right harm your gut microbiome
inflammation goes up your immune system
as goes down your lipid metabolism goes
hay wire and that gut brain connection
starts to be uh problematic and so might
affect your mood all right so avoid
sugar-free ice cream avoid dairyfree ice
cream and then comes a couple of I
consider them no-brainers but I'm going
to say them anyway because it's actually
pretty hard to avoid all right third Ice
Cream to avoid don't eat ice creams with
bright artificial colors all right these
are colors that don't naturally exist in
nature if you see an ice cream you know
you're you're peering over the counter
and you're looking at what kind of ice
cream you want and there's one that's
bright blue blue pretty much guarantee
you that's artificial coloring if you
see what's bright orange probably
artificial coloring if you see Rainbow
all right probably artificial coloring
you don't want to have artificial
coloring those are synthetic chemicals
that can actually affect your gut
microbiome uh they uh can actually put a
burden uh on your cause oxidative stress
in your body as well just stay away from
artificial colors if it looks really
attractive if it looks like it came out
of one of these bright magic markers and
it's ice cream as visually appealing as
it might be and believe me when I was a
kid I love that bright colored stuff
stay away from it artificial not good
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the fourth kind of ice cream to stay
away from are ice creams made with
artificial flavors if you've ever had a
natural ice cream made with real genuine
fruit flavoring you'll realize first of
all it tastes really amazing all right
if they use really ripe fruit and make
it the right way sometimes it's called
artisanal ice cream it's super expensive
most people don't want to afford to buy
that kind of a thing but that's going to
be a little bit healthier than the one
that actually tastes like Ultra
watermelon Ultra pineapple you know
these flavors that like make your mouth
explode with delight because it tastes
so much like the fruit grape you know
look it takes a lot of in super intense
grapes in order to be able to create
that you know conquered grape grape
jelly like Flavor that's going to be
artificial all right fruity flavor as
they call them but they actually taste
too intense usually artificial fake
fruit flavoring not the real fruit
itself um and that's not going to be um
good for you because those artificial
flavorings are synthetic chemicals that
you don't want to be introduced in your
body all right that is something you
definitely want to avoid and by the way
I don't think I need to tell you that
there's no natural flavor called
bubblegum or cotton candy all right and
those that bright pink you might see or
bright blue you might see with a bubble
gum or cotton candy not natural coloring
either all right so those are the four
ice creams you want to actually avoid
avoid sugar-free ice cream avoid
dairyfree ice cream avoid ice cream with
artificial nuclear bright brilliant
colors and R avoid ice creams that made
with artificial flavoring these like
super tasting flavors they do taste
great all manufactured uh engineered to
make you love the flavor not healthy for
you okay so here's a few other tips for
health if you want to enjoy ice cream
first you might want to consider
swapping the ice cream for sorbet sorbet
is more often made with real fruit
now both ice cream and sorbet have a lot
of sugar so you got to limit what you
consume to just a small amount how small
look if uh I were your health coach and
I told and and I would give you
permission to eat one I would say look
if you want to be healthy want to cut it
out but if you have to have one I'm one
of those like coaches that says life is
for the living so every now and then
it's okay to treat yourself food you
know food for health shouldn't be about
deprivation 100%
but if you're going to have um ice cream
or sorbet sorbet being a little bit
healthier all right just eat one scoop
one scoop rather than three scoops which
I might be tempted to order right like
we all walk into the ice cream store and
we feel like we're kids again oh but
we're adults we can afford it so I'll
take those three scoops that you didn't
get when you were a kid you shouldn't
get it as an adult either all right so
finally let me just remind you again ice
cream is made with added sugar so it
should stay a treat a rare treat not a
regular staple and don't order the ice
cream sunday you know that dish that's
got three scoops of ice cream and a
banana and chocolate and all this other
stuff piled on top of it just get one
scoop of your favorite all right a cup
or a cone is fine but skip the whipped
cream skip the sprinkles or the jimmies
that they call them or if you're in the
United Kingdom they call them hundreds
of thousands skip that and skip the
caramel sauce as well all right less is
better when it comes to ice cream and
natural is going to be the best and even
that you want to cut down or cut out
keep ice cream a treat you got it and
just remember loaded with dairy fat
added sugar and emulsifiers any kind of
ice cream has some emulsifiers um and
this can actually harm your gut
microbiome but if you are going to eat
ice cream do it only every now and then
avoid dairy free sugar-free artificial
flavoring artificial coloring I'm often
asked a number of questions by viewers
just like you in the comments below so I
thought I'd answer some of them here
so here's the first one what are some of
the healthier desserts people should opt
to eat instead of ice cream for uh
Better Health well my answer is that
they should try to go Asian and eat some
seasonal fruit now if you actually go to
Asia China Japan Vietnam Thailand you'll
actually be surprised that for dessert
instead of serving pie or cake often
times your gracious host or your friend
friends or family members will serve you
a fruit like oranges one of my favorites
you know sliced oranges just on a plate
beautiful uh after a meal usually a a
lovely plant-based meal uh where meat is
actually uh the side or you have a
little bit of it it's a kind of a
condiment um but here's the thing about
oranges the uh citric acid you know the
tanginess of oranges actually cuts the
grease uh or oil from any meal and it
leaves your mouth with a nice fresh
taste so this is actually one of the
secret sauces of a kind of an Asian
fruit dessert and you can do it anywhere
right I mean just find some seasonal
fruit Citrus happens to be one of my
favorites but you want to get fruit if
you're going to serve it this way when
it's actually seasonal and freshcious
now when it comes to oranges here's what
you get you get a hit of vitamin C C
ascorbic acid which is uh
anti-inflammatory so again instead of
even you get the sweet sort of the Sweet
Tooth uh satisfied you also get the uh
nutrient dense benefits of a fruit and
for oranges that also includes nenin
it's a bioactive that improves your
circulation also
anti-inflammatory and neogen and also
helps to fight fight harmful body fat so
it's good for your metabolism as well so
instead of a piece of cake or a piece of
or a slice of pie you wind up having
oranges to a little sweet but it's got a
lot of other
anti-inflammatory uh blood vessel uh
improving and Metabolism improving fat
burning benefits as well now orange
slices also have dietary fiber and
dietary fiber is good for our gut
microbiome gut microbiome the 39
trillion healthy bacteria that live in
our gut you know we don't feel them when
they're doing really well and are
healthy but they need to be fed so uh
one of the things that we do is eat
prebiotics and these are polyphenols in
our foods and dietary fiber our gut
bacteria loves to eat dietary fiber the
more dietary fiber we eat the happier
the gut bacteria are and they pay us
back by producing these metabolites and
these metabolites are we have their
names we know they're short chain fatty
acids proprionate acetate berate you
don't have to remember all these details
all you know is that when you actually
have an orange you get all these
polyphenols you get dietary fiber uh and
the dietary fiber it means good gut
health now good gut health also means
good brain health and so now you get
another benefit uh for having oranges
for example for dessert all right now
another choice for a summer fruit could
be watermelon in the summer uh you know
slices of watermelon on a plate also
commonly seen in some cultures uh you
know I've been in I had watermelon as a
dessert in places like Italy hot weather
places or in Asia now what's good about
watermelon is that first of all it's not
heavy it's light mostly liquid all right
good for hydration uh the original
watermelons by the way came from Africa
and they weren't red they were white and
they weren't sweet they were really used
for hydration but over the years they
were bred to be red and sweet and what
the the redness and watermelons that we
see today actually are is due to lopine
lycopene is a bioactive it's a
carotenoid and guess what lopine has
antioxidant benefits lopine protects
your DNA all right so that's good for
preventing mutations and lycopene is
also good for metabolism because it
helps to burn excess harmful body fat
all right that's all the benefit of
watermelon and it's also got a light
sweet fresh taste all right it's a
pallet cleanser after a meal not heavy
it's very light it's a great sweet
choice to have and not filling as all
right after a meal you don't want to
feel bloated and heavy sometimes you
know the regular Desserts when you eat
something Big And Chunky and heavy it's
like takes you or tips you over the edge
not fruit not watermelon all right
another summer Choice uh that I like um
again it's all seasonal depends on where
you live but a ripe juicy Peach love
Peach uh peaches have chlorogenic acid
that's the bioactive potent
anti-inflammatory uh effects or a mango
I love uh mangoes mangoes have dietary
fiber it's kind of stringy uh good for
the gut microbiome and it's got
mangiferin which is a natural bioactive
that protects your stem cells and your
stem cells inside your body help you
heal from the inside out so these are
just some of the desserts that are not
cake not cookies not pie all right um
and they still are sweet um natural
sweets from fruits but they're very
nutrient-dense in the sense they give
you polyphenols and dietary fiber so you
get not only your sweet tooth uh tickled
but you also get all this other health
benefit lights up your health defenses
in many cases lights up your metabolism
uh as well that's what I would actually
uh recommend uh as an alternative to
eating ice cream or some of the other
desserts really you can have better
choices all right another question is
that is this for people who enjoy
dessert always after dinner time how bad
is that for your health and how do you
break this addiction um of wanting to
have a treat after dinner all right let
me clear up something because I actually
like to kind of um take out Thor's
hammer and Bash down myths first of all
there's nothing wrong with having
dessert very natural no big deal after a
meal if the custom is to have something
sweet that's not a problem I think sugar
gets V vilified now now you too much
sugar is actually bad for you but it's
okay you want to have a little hit of
sweetness after dinner not a problem the
key is deciding what kind of dessert uh
you're going to actually have all right
you want to get that hit of sweetness
but you also want to have the least
amount of harm uh to your health and
ideally you know flip the script on its
head and do something good for your
health so obviously rule number one the
less sugar the better so it is you know
I I wouldn't I don't like to use the
word like addiction most people aren't
addicted to dessert but most people
enjoy something sweet they enjoy a
dessert the less sugar you have the
better it is again uh I sort of invite
people to take a look at other cultures
and that's what I do when I travel to do
research and what I found is that in
Japan and China the desserts even their
cakes um and pastries are not that sweet
you know compared to you know like a a
chocolate cake or you know buttercream
cake you know they're they're light and
fluffy uh and not so sweet they don't
have anywhere near the amount of sugar
you'd actually you find in an American
or European Cake so um you know you can
actually take a look at some of these uh
Asian B baked desserts uh as an
inspiration if you want to do some
research online on that and look for
recipes and give it a shot they are not
sweet but they're absolutely delicious
and the key to me is that they're
actually very very light and you don't
want to eat a lot of it anyway okay um
uh otherwise that's calorie overload now
the other thing uh as I mentioned before
is that you can actually have a sweet a
fruit dessert fruits give you that hit
of sweetness but they offer you a
nutrient-dense polyphenol Rich dietary
fiber rich alternative that actually
adds to your health okay so even you get
a little bit of sugar from the fruit you
get so much more that's actually good
for your health defenses good for
androgenesis good for your stem cells
regenerative system good for your gut
microbiome good for your DNA protection
through antioxidant activity and good
for your immune system by lowering
inflammation and in some cases boosting
your immunity all right so again fruits
are a really really great choice now if
you're going to get fruits um and you
want to get the most out of the fruits
get them seasonally get them ripe okay
they're actually going to taste a lot
better and the point isn't to you know
be a robot and go after fruits but enjoy
something that's really delicious at the
peak of its ripeness where it's going to
taste really really great by the way at
the time that the fruits are rip that's
usually when they have the highest
amount of polyphenols uh as well all
right so just enjoy it enjoy the fruits
and if you really want to Ace out on
your bioactives try organic fruits
because fruits that are grown in the
most natural state organic State no
artificial pesticides you know um they
have to work a little harder to stay
healthy because of all the natural bugs
and uh little insects are nibbling on a
Le leaves and stems and part of how that
plant heals itself is by producing more
of these bioactives so naturally grown
plants have more healthful bioactives
and the final thing I'll say about
dessert is you know what I recommend you
stay away from try to stay away from
pre-made ultr processed desserts or
elements for the desserts because
they're going to contain a lot of
preservatives emulsifiers additives and
probably artificial coloring artificial
flavoring all right you know sprinkles
or jimmies or hundreds of the thousands
on ice cream you know that stuff is all
candy uh and with a lot of food coloring
in it and you also want to stay away
from things like uh whipped cream and a
can all right that's probably not pure
whipped cream not as good as regular
whipped cream that you would make
yourself but also it's an ultr processed
food or another example would be
artificially flavored and colored jells
you think that uh uh you know the
gelatin actually comes in nuclear green
or nuclear red you know they look like a
green light or a red light no way that's
all artificial coloring you want to stay
away from that you want to stay from
package cookies all that kind of stuff
shortening you know uh you know even
even you go to a bakery to go buy it a
lot of times they actually use
shortening uh uh to be able to make the
cookies what I would say I I just kind
of recommend trying some fruit all right
and that's really kind of a good option
oranges mangoes pineapple and you cut
them up small if you want to give people
some toothpicks to pick at that's a
great way to actually have a
dessert next question what's the best
way to break a sugar craving and
overcome that sweet
addiction like I said uh like I it's
natural to like sugar and our brains are
wired for it but our brains are also uh
can also make us crave things to an
unhealthy degree so you want to actually
break unhealthy sugar Cravings all right
so here's just a couple of tips that
things to try that might be helpful for
you number one if you want to chew some
gum all right it's been shown that
chewing gum actually distracts your
brain and kind of veers your attention
away from uh wanting to crave sweets but
if you're going to chew gum make sure
it's not sugarfree gum I remember when
sugar-free gum first came out it became
very very popular the healthy gum right
actually it's not that healthy and the
reason is it's now been discovered that
artificial sweeteners can damage your
gut microb iome a healthy bacteria in
your gut and you don't want to be
damaging your health your gut microbiome
your gut microbiome your Healthy gut
bacteria helps you lower inflammation
helps to boost your immune system
signals your brain to put you in a good
mood all kinds of and helps your
metabolism helps uh control your blood
lipid so you don't want to be messing
with your microbiome sugarfree gum will
do that just get regular gum all right
that's fine another way to actually uh
get distracted from a sugar craving is
to go out outside for a walk because
it's been shown that when you change
your environment you know if you're
starting to crave something you change
it suddenly your brain it kind of shakes
your reboots your brain uh going outside
going for a walk breaks that brain spell
of addiction uh it's a distraction uh
and this time it's like kind a healthy
one because it actually breaks you away
from something you might otherwise reach
for that you're probably better off not
reaching for something that is uh extra
sweet uh added sugar now another way
that you can actually kind of break the
chain of addiction uh or break your
sugar craving is actually to eat
something salty have a little bite of
something salty by eating something
salty you sort of re you trick your
brain you rewire your brain to go oh all
right well I guess we can't eat sugar
let's eat some salt and that can
actually satisfy a different part of
your desire uh and then might not it
might derail the sugar craving all right
so you you get your taste bud to
experience something the opposite of
sweet salty that's a little trick to
derail reboot um what your mind is
actually telling you you should actually
your reach for um and then here's the
last kind of bit of wisdom I like to
offer you is that if you really really
like sweets and again look we're all
human totally fine to like sweets like
sugar very natural don't deprive
yourself don't feel like oh I can't have
it nothing I'm I'm in jail I'm in Sugar
jail you know what event you're not
going to be able to stand it you're
going to do Jailbreak and you're going
to go after the bag of candy or whatever
all right so a more reasonable way to
approach in natural inclination to eat
something sweet is just give yourself a
little taste all right moderate little
microscopic taste small taste tiny taste
um to satisfied get a little sweet hit
then walk away back away go do something
else you got your little taste takes a
little self-control a little bit
discipline but you know you can do it
I'm sure of it all right so these are my
tips to actually help you combat that
suar
craving hope you learned something new
thanks for watching I'll see you next
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