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'food compass' finds ice cream is healthier than a multi-grain bagel

tufts university researchers combed through the ingredients of more than 8,000 foods and ranked them by nutritional content. raspberries and vegetable curry hold the top two spots.

by karen hawthorne
published aug 18, 2022
read time 3 minute read
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read time 3 minute read
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researchers have created a way to rank food based on nutrition
the cold, creamy treat falls into the dairy category, which gives you phosphorus and calcium for bones, teeth and energy for cell function, according to harvard health. getty
great news for one of the most-beloved treats. a study in the journal nature food ranked an ice cream cone with nuts and chocolate ice cream as healthier than a multi-grain bagel with raisins, health digest reports.
researchers at the friedman school of nutrition science and policy at tufts university in massachusetts have developed a “food compass” to help people rank any type of food based on nutrition from one to 100. and the higher the number, the healthier the food item is considered.
for the study’s comparison of all kinds of popular foods from red bull energy drinks and orange juice to naan bread and fresh peaches, the ice cream cone with nuts and chocolate ice cream received a 37, while the multi-grain bagel with raisins got only a 19 — saltine crackers came in at seven. at the top were raspberries (100), vegetable curry (100) and salted almonds (90), while both pudding and instant noodle soup got a paltry 1.

raspberries really good for you, instant noodle soup not so much

foods rated 70 to 100 should be eaten more often, whereas foods rated below 30 should be minimized. those that fell into the 31 to 69 category can be eaten in moderation — so it looks like it’s ok to have that scoop of full-fat ice cream on occasion.

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victoria spencer described her first attempt at blueberry pie as an “epic failure.” getty

ontario blueberry farm gets shout-out from celebrity cookbook author
ever since food network kitchen host erin mcdowell helped victoria spencer perfect her pie crust, the owner of west lorne, ont.'s bluegroves farms can't keep up with demand.
victoria spencer described her first attempt at blueberry pie as an “epic failure.” getty
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according to the food compass data, some of the highest-rated foods are raw fruits, salmon and cheerios. packaged foods aren’t all evil, but they can be challenging to determine which ones deliver on nutrition.
the researchers reportedly took three years to develop the food compass nutrient profiling system which weighs both the healthy and harmful traits of more than 8,000 foods. they ranked the foods according to a scoring algorithm that includes 54 characteristics and nine domains, such as their nutrient ratios and amount of food processing.
interesting, too, the characteristics and domains were chosen based on nutritional attributes linked to major chronic diseases, such as diabetes, obesity, cardiovascular problems and cancer, the researchers said. the aim of the list was to provide a single score for how foods can help improve overall health and manage chronic diseases so that people can navigate the grocery aisles and restaurant menus more easily in terms of looking out for their health.

we need more guidance than just eating our veggies

“once you get beyond ‘eat your veggies, avoid soda,’ the public is pretty confused about how to identify healthier choices in the grocery store, cafeteria and restaurant,” dariush mozaffarian, dean of the friedman school, and one of the researchers involved in the study, said in a tufts news release.
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canadian society for exercise physiology
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“consumers, policymakers and even industry are looking for simple tools to guide everyone toward healthier choices,” he said.

what makes ice cream relatively healthy?

the cold, creamy treat falls into the dairy category, which gives you phosphorus and calcium for bones, teeth and energy for cell function, according to harvard health. look for brands that have pronounceable “real” ingredients on the label in a short list, like cream, milk, cocoa and vanilla beans. heavily processed ice cream, and the vast array of “light” and “sugar-free” versions, can contain all kinds of additives to bind, flavour and sweeten the product.
also, less is better in this case, so go for a smaller serving and top with nuts for protein and fresh berries for disease-fighting antioxidants.
and store-bought ice cream is not your only option — you can also whip up your own. check out this simple recipe from healthline: pulse two ripe, peeled and chopped frozen bananas, along with four tablespoons of unsweetened almond, coconut or cow’s milk, in a blender or food processor until it reaches a creamy consistency. add more milk if needed. serve it immediately or freeze it for a firmer texture that’s easier to scoop.
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karen hawthorne is a toronto-based writer.
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karen hawthorne
karen hawthorne

karen hawthorne worked for six years as a digital editor for the national post, contributing articles on health, business, culture and travel for affiliated newspapers across canada. she now writes from her home office in toronto and takes breaks to bounce with her son on the backyard trampoline and walk bingo, her bull terrier.

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