Ice cream is a beloved dessert, yet it raises concerns for many, especially those with diabetes or prediabetes, regarding its impact on blood sugar. According to Verywell Health, ice cream can elevate blood sugar, but the body's reaction differs from other high-sugar foods because it also contains fat and protein.

Like other carbohydrate-rich foods, ice cream is broken down into glucose during digestion. As glucose enters the bloodstream, blood sugar levels begin to rise. The increase primarily depends on the carbohydrate content in a serving. Carbohydrates in ice cream come from added sugars, natural lactose in milk, and ingredients like cookies, candies, and caramel that are mixed in. Therefore, a larger serving means more carbohydrate intake, making blood sugar more likely to spike.

Unlike soft drinks or candies, ice cream contains significant amounts of fat and protein. These two components slow gastric emptying, causing carbohydrates to be digested and absorbed more gradually. This leads to glucose entering the bloodstream at a slower pace, preventing an overly rapid blood sugar increase immediately after consumption. However, this does not mean less sugar is absorbed; it only alters the absorption rate.

Due to this slower digestive process, blood sugar levels after eating ice cream may peak later compared to many other desserts. This is why the impact of ice cream should not be judged solely by its sweetness. A type of ice cream might not cause an immediate blood sugar spike but could still lead to a significant increase later on.

The speed of digestion and the timing of the blood sugar peak are influenced by the ice cream's fat content, the amount consumed, whether it is eaten alone or with other foods, and each person's digestive capabilities and metabolic characteristics.

Ice cream contains sugar, fat, and protein. Photo: Bao Bao

Serving size is a major factor influencing blood sugar. Half a cup of ice cream contains far fewer carbohydrates than a large bowl or a restaurant-sized portion. The more ice cream eaten, the more glucose the body absorbs, along with additional sugar and calories, making blood sugar more prone to increasing.

The ingredients in ice cream also make a difference. Some varieties contain more added sugars or mix-ins like cookies, caramel, candies, or syrups, which are typically higher in carbohydrates. Other options may include added protein, fiber, or alternative sweeteners. Fiber and protein can help slow glucose absorption, but even low-sugar ice cream can raise blood sugar if the total carbohydrate content is high.

Furthermore, individual blood sugar responses vary. Age, insulin sensitivity, physical activity levels, sleep quality, stress, and metabolic status all affect how the body processes glucose. Therefore, it is challenging to accurately predict blood sugar increases based solely on an ice cream serving.

According to Healthline, people with diabetes do not necessarily need to avoid ice cream entirely. They can still enjoy it in moderation if they manage their blood sugar well and maintain a balanced diet. It is advisable to prioritize ice cream varieties with less added sugar and limit those containing many cookies, caramel, candies, or syrups, as these typically have higher carbohydrate counts. Eating ice cream after a main meal or combining it with protein- and fiber-rich foods can also help slow glucose absorption compared to eating ice cream alone.

By Bao Bao (Compiled)