Ice cream for people with diabetes: Know its effects on blood sugar and smart consumption tips |
Ice cream is a popular treat enjoyed globally, from classic vanilla to rich chocolate chip flavours. For people with diabetes, however, indulging in ice cream often raises concerns about blood sugar levels. Managing diabetes involves monitoring sugar and carbohydrate intake, but completely avoiding sweets is not always necessary or practical. Research even suggests that moderate consumption of certain dairy-based desserts, including ice cream, may be associated with a lower risk of developing type 2 diabetes. By practising portion control, choosing lower-sugar or lower-carb options, pairing ice cream with protein or fibre, and planning meals carefully, it is possible to enjoy this dessert as part of a balanced, diabetes-friendly diet.
How ice cream affects blood sugar levels
Ice cream contains simple carbohydrates, which are broken down into glucose in the body. Insulin is the hormone responsible for transporting glucose from the blood into cells for energy. In type 2 diabetes, insulin resistance reduces the body’s efficiency in this process, leading to blood sugar spikes.
A study published in the Journal of Dairy Science analysed data from multiple meta-analyses and found that ice cream consumption was significantly associated with a reduced risk of type 2 diabetes. However, the study also noted significant heterogeneity among the studies, indicating variability in the results. This suggests that while ice cream may have potential benefits, portion control and mindful consumption are essential to avoid adverse effects.
Ice cream is safe for people with diabetes
Ice cream can be part of a diabetes-friendly diet if consumed in moderation. According to health guidelines, the focus should remain on whole foods containing complex carbohydrates, such as beans, vegetables, and whole grains. Foods with added sugars, like ice cream, can still be enjoyed occasionally, provided portion size, sugar content, and timing are considered.Key points to remember:
- Ice cream is not the cause of diabetes.
- Enjoying a scoop occasionally does not promote unhealthy eating.
- Portion control and mindful choices are essential for blood sugar management.
Choosing the best ice cream for diabetes
What to look for
- Lower carbohydrate and sugar content: Aim for ice cream with no more than 30g of carbohydrates and less than 13g of added sugar per serving.
- Alternative sweeteners: Brands using stevia, monk fruit, or erythritol can lower the blood sugar impact. Be cautious, as sugar alcohols may cause digestive discomfort.
- Calorie control: Choose options around 250 calories or less per serving to support weight management.
- Nutritious mix-ins: Nuts, seeds, or dark chocolate bits add protein, fibre, and healthy fats, helping slow digestion and reduce blood sugar spikes.
What to limit
- Flavours with high-sugar mix-ins such as caramel, marshmallows, or fudge.
- Ice creams with more than 2g of saturated fat per serving can affect heart health and insulin sensitivity.
Tips for enjoying ice cream with diabetes
- Moderation is key: Stick to half a cup per serving or a single scoop to manage sugar intake effectively.
- Pair with protein: Consuming ice cream alongside protein can slow sugar absorption, stabilising blood sugar.
- Adjust meal carbs: Factor ice cream carbs into your meal plan. Consider a lower-carb dinner if having dessert.
- Make homemade ice cream: DIY recipes allow control over sugar, fats, and ingredients, making them healthier than store-bought options.
- Strategise toppings: Choose unsweetened nuts, seeds, Greek yogurt, or high-protein cones instead of sugary sprinkles or fudge.
- Monitor blood sugar: Track how ice cream affects your levels to understand personalised effects.
- Choose sugar-free or lower-carb options: These can reduce the impact on blood sugar but may still cause digestive symptoms in some people.
No added sugar ice cream options
Sugar-free or reduced-sugar ice creams are increasingly popular and can provide a lower-impact alternative for people with diabetes. They often rely on natural or artificial sweeteners, which lower carb, sugar, and calorie content, but individual tolerance varies. Always check labels and monitor blood sugar after consumption.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also read | Roasted cumin vs. Cumin water: Which supports digestion and gut health naturally
