Yes, people with any type of diabetes can enjoy ice cream. The key is moderation and understanding how this dessert may affect your blood sugar. There are also lower-carbohydrate options for those wanting to reduce their carbs and sugar content.
In case you didn’t get the memo: Yes, people with diabetes can eat ice cream.
An ice cream sundae or vanilla waffle cone every once in a while isn’t off limits. Ice cream is not the cause of any type of diabetes either, and enjoying some ice cream in moderation doesn’t translate to promoting unhealthy eating.
Simply, no. Ice cream is not taboo if you live with any type of diabetes.
Yes, you can.
The question becomes: Should you choose to have ice cream?
That answer depends on many different factors, including:
- your blood sugar
- how much insulin you may have already taken
- insulin needed to cover the ice cream you’d eat
- other activities you might be a part of that day
- have you already had ice cream recently
- other health considerations that might affect your eating choices
You may or may not choose to enjoy ice cream for many reasons. Not one single thing drives that decision.
If you’re unsure whether ice cream should be part of your nutritional plan for diabetes management, you can consult your healthcare team and a licensed nutritionist or dietitian to determine.
Simply, ice cream has sugar and carbs and that means it
The carbohydrates you consume
This is why tracking (counting) the amount of carbs you eat, including those in ice cream, can be important when managing your blood sugar levels.
Carbs and your diabetes
People with diabetes aren’t able to metabolize these foods effectively as well as those without the condition, and too many carbs can spike the amount of glucose flowing through your blood.
This translates to higher blood sugars if you don’t have enough insulin or diabetes medication to lower those levels by the time the carbs begin raising them.
You might think about these simple steps when deciding on ice cream.
1. Moderation is key
Try smaller
This can help limit carbs and sugar.
2. Understand sugar and carb counts
Ice cream and any toppings can be higher in sugar and carbs.
Knowing the amount of carbs and added sugar makes an important difference in knowing how a particular ice cream may affect your blood sugar levels.
3. Consider sugar-free or lower-carb options
You might choose ice cream that is low in sugar or carbs. These may have less effect on blood sugar levels than those with higher sugar and carb counts.
4. Keep it simple
Flavors like rainbow, Rocky Road, and cookies and cream might be fun and especially yummy. But they can also contain more sugar, leading to more dramatic blood sugar spikes.
Consider vanilla and more traditional flavors.
5. Strategize toppings
Add healthy toppings to your ice cream to help prevent blood sugar spikes.
Certain sugary sprinkles, hot fudge, and other standard toppings can quickly raise blood sugar levels, but others may help counter the effects of ice cream.
This may include unsweetened nuts, seeds, peanut butter, dried fruit, Greek yogurt, high protein waffle cones, or other fiber and protein additions.
6. Enjoy with other foods
Pair ice cream with foods that have a lower glycemic index or those that contain protein and fiber to help stabilize blood sugar.
7. Track blood sugars
Monitor your blood sugar levels to see how different ice cream amounts and choices affect your diabetes management.
This may help you recognize patterns, how different times of day or events can affect your decisions to enjoy ice cream. Some people with diabetes may choose not to enjoy ice cream based on their blood sugar levels at the moment.
Some ice cream flavors have up to three times the daily recommended intake of added sugar in a single serving. However, sugar-free or lower-sugar options have become increasingly popular.
Often, these desserts rely on natural or artificial sweeteners that can lower their sugar, carb, and calorie content. This might mean a less dramatic effect on blood sugar levels.
Keep in mind, artificial sweeteners may not be an option for everyone. They can cause digestive symptoms including gas or bloating.
Still, sugar-free ice cream might be worth considering for people with diabetes who want to avoid added sugars or their larger effects on their blood sugars.
Here is an example of some common ice cream servings that people with diabetes might enjoy. These may vary based on sizes and ingredients, but general carb counting trackers provide the following sample size comparisons.
| Portion size | Carbs | |
|---|---|---|
| Vanilla | half cup | 16g |
| Chocolate | half cup | 19g |
| Cookies and cream | half cup | 20-27g |
| Hot fudge sundae | with half cup vanilla ice cream | 40-60g |
| Orange sherbert | half cup | 20-26g |
| Plain vanilla yogurt | half cup | 16g |
| Vanilla custard | half cup | 25g |
| Ice cream sandwich | small size | 23-31g |
It’s always important to remember that portion sizes and ingredients can vary with each type or brand of ice cream, and different places you may get ice cream from.
Many varieties exist for each type of ice cream, from vanilla to sundaes with different toppings. Just because one type of plain custard has a certain carb count and affects your blood sugars, that doesn’t mean the same type of custard or different custards from other places will have that same effect.
No matter the carb count in a particular ice cream, it’s important to work with your diabetes care team to understand how different foods and carb counts may affect your diabetes.
This can include understanding whether insulin or other diabetes medications might need adjusting if you want to enjoy ice cream as a dessert, snack, or meal compliment.
Yes, people with any type of diabetes can enjoy ice cream. The key is moderation and understanding how this dessert may affect your blood sugar.
There are also lower-carbohydrate options for those wanting to reduce their carbs and sugar content.
You can work with your diabetes care team and a licensed nutritionist or dietitian to help understand how ice cream can be a part of your meal planning and diabetes management plan.