SWEET, smooth and - best of all - icy cold, there are few things more pleasurable than an ice cream on a hot summer's day.
The cooling treat will be on many of our minds in the coming days, as the UK basks in summer temperatures.
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But chances are you might feel a twinge of guilt as you crack into your tub of ice cream, especially if you're trying to stay trim or watching the calories you're consuming.
But there's no need to deprive yourself of the pleasure of frozen treats altogether, according to dietitian Lucy Diamond.
"Ice cream is part of many people’s diets over the summer months, whether that’s a treat at the beach on holiday or a way to cool down after a day in the sun," Lucy, a registered dietitian and clinical director for innovation atNHSweight management provider,Oviva, told The Sun.
"If you’re hoping to take more control of your health and feel confident, happy and healthy, it’s not about demonising food."
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She advised you keeping enjoying ice cream as a treat.
But for those in the market for healthier options are, the dietitian shared six ice cream and ice lolly varieties to keep in your freezer for a hot day.
"Remember, 'healthier' doesn't mean unlimited consumption is advisable," Lucy noted.
"These options can be enjoyed in moderation as part of a balanced diet.
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"Always check the nutrition label, as even healthier options can vary significantly in their nutritional content."
1. Gelato vs. ice cream
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A good switch to make if you're looking for a healthier frozen treat is to opt for gelato rather than ice cream.
Popular low cost snack that can help you lose weight and improve your heart health
Lucy explained: "Compared to ice cream, gelato is typically made from natural ingredients whilst being lower in sugar and fat, as it’s made using more milk than cream.
"Gelato such as the brand Remeo is one of the healthiest options you can go for."
But gelato tubs can be pricier than your average ice cream.
"A downside to these options is that they can be on the expensive side.
"So, keep an eye on when they go on offer and consider
them a real treat. Or easily make a version of your own with my tips below," Lucy advised.
A tub of Remeo Gelato - be it pistachio or stracciatella - will set you back £6 at Waitrose or Ocado.
2. Low calorie tubs
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Another way to go is to opt for low calorie, high protein ice creams.
Think brands like Halo Top or Oppo Brothers, Lucy said.
"These types of ice cream market themselves as lower in sugar and calories compared to traditional ice creams," she explained.
"They often contain stevia, instead of refined sugar. For some people, particularly those who are trying to control their blood sugar levels, including those with pre-diabetes, they can be a great option to choose.
"This is because pure stevia doesn’t affect blood sugar levels."
The dietitian shared a couple things to watch out for when in indulging in lower-calorie ice creams.
"These ice creams are highly-processed and fewer calories doesn’t automatically mean healthy.
The term ultra processed refers to foods that have been heavily altered from their original state and contain added sugar, salt and fat, as well as chemical additives like sweeteners, emulsifiers and colours.
"Often, the way to reduce calories is to reduce the fat content, which can mean adding more processed, lower-fat alternative ingredients," Lucy went on.
The dietitian also advised that you still exercise some restraint even if your ice cream is low in calories.
"These tubs also often market ‘calories per tub’, meaning people may be tempted to eat a whole tub in one sitting, which I wouldn’t recommend whichever ice cream you’re choosing."
A Halo Top tub will cost you £5.25 at Tesco, Sainsbury's and Morrisons.
An Oppo Brothers goes for £5.20 at Sainsbury's, or you can also nab Refreshed Mango Passionfruit lollies for £2.45 at Ocado.
3. Say no to sugar
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You get your ice cream fix with no-added sugar options.
Lucy recommended the Yeo Valley Organic No Added Sugar Ice Cream and Kefir, which goes for £4 at Waitrose.
"These are beneficial because they rely on the natural sweetness of ingredients like vanilla or fruit, avoiding added sugars that can contribute to blood sugar spikes and excess calorie intake," the dietitian said.
But she added: "My advice here is to take a look at the ingredient list. Often the shorter the list, with recognisable ingredients, the healthiest."
4. Frozen yoghurt
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Craving something cold and sweet?
You can't go wrong with frozen yogurt.
Lucy recommended the Claudi & Fin Greek Style Frozen Yogurt Lollies - sold at Waitrose for £3.15 - but you can also go for supermarket own or own brand yoghurt ice-creams, such as Tesco Strawberry and Yoghurt Lollies.
A pack of four goes for £1.60.
"These are healthier because they typically contain probiotics from the yogurt, which support gut health," according to Lucy.
"They're often lower in fat than traditional ice cream and can provide calcium and protein, alongside containing more natural ingredients."
5. Go plant based
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If you don't eat dairy, Lucy recommended plant based options like Jude’s plant based ice cream - at tub goes for £4.80 at Waitrose and Ocado.
"These can be healthier for those avoiding dairy, often made from a coconut base."
But fear not, you won't be skimping on flavour.
"This provides a creamy texture similar to traditional dairy ice cream, often lower in saturated fat compared to dairy counterparts.
"However, it's important to note that while these are dairy-free, they may not necessarily be lower in calories or sugar than other ice creams."
6. Get fruity
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Finally, Lucy recommend fruit-based ice lollies as a healthier frozen treat option.
While she didn't provide a specific brand, the dietitian said "many fruit-based ice lollies are healthier because they're often lower in calories and sugar compared to cream-based ice creams".
Just check the ingredient list and calories on your lolly of choice to make sure.
Make your own ice cream
THE healthiest way to enjoy a cool sweet treat is by making your own, according to Lucy
"And you don’t need an expensive ice cream maker to do so!" she added.
Here are four recipes to try your hand at at home:
- Frozen banana ice cream: Blend frozen banana chunks with a splash of milk (dairy or plant-based) and any flavourings like cocoa powder or vanilla extract. Freeze for a couple of hours, stirring occasionally.
- Frozen yoghurt bark: Spread Greek yogurt on a baking sheet, top with berries and a drizzle of honey, then freeze until solid. Break into pieces for a cool, creamy treat.
- Frozen yoghurt and fruit: Blending natural/ Greek yoghurt with frozen fruit, such as mango or a berry mix, is one of the quickest and easiest ways to get an ‘ice cream’ hit. You can eat this ‘soft serve’ as soon as it comes out the blender, or pop it into a dish and freeze for 30 mins, before enjoying with a slightly firmer, traditional consistency.
- Fruit ice lollies: Blend fresh fruits (like strawberries or mango) with a little water or coconut water. Pour into ice lolly molds or small paper cups with wooden sticks and freeze. For an even quicker option, you can freeze pre-made fruit juice. Although avoid concentrated options and get a fresh carton from the fridge.
ICE THEM OUT
Lucy also revealed four ice creams you might want to swerve if you're watching your waistline this summer.
"While all foods can fit into a balanced diet when consumed in moderation, there are some ice cream options that you might want to enjoy less frequently due to their nutritional profile," the dietitian explained.
1. Ben & Jerry's
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Premium ice creams high in fat and sugar like some Ben & Jerry's flavours are "often very calorie-dense", according to Lucy.
"For instance, a single serving of Ben & Jerry's Chocolate Chip Cookie Dough can contain around 280 calories, 15g of fat, and 25g of sugar.
"That's a significant portion of your daily recommended intake, especially considering people often eat more than one serving.
"he high sugar content can lead to rapid blood sugar spikes, while the high fat content, particularly saturated fat, can impact heart health if
consumed regularly in large amounts."
2. Magnum
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Who doesn't love an ice cream on a stick with a crackly chocolate shell?
But these types of ice creams, such as Magnum or other similar brands, often combine multiple high-calorie elements, Lucy warned.
"The ice cream itself is usually quite rich, and the chocolate coating adds extra sugar and fat," she explained.
"For example, a single Magnum Classic can contain around 250-280 calories, 16-18g of fat (10-11g of which is saturated), and 20-24g of sugar.
"The combination of high sugar and high fat can make it easy to overconsume calories without feeling particularly satisfied."
3. Sundaes and loaded cones
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There's nothing quite so indulgent as an ice cream sundae or loaded cone and that tracks with the calories.
"While not a packaged product, these deserve a mention," Lucy said.
"They often combine large portions of ice cream with multiple high- calorie toppings like chocolate sauce, whipped cream, and candy.
"These can easily exceed 600-800 calories per serving and provide little nutritional value, although they can be lots of fun during a day out!"
4. Sorbet
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Lucy's final frozen treat you might want to be wary of is sorbets.
"I wouldn’t avoid a sorbet as such, but I do think they can be misleading," she explained.
"You can get options such as raspberry and mango and because of the fruit mention, you may associate a sorbet with being the healthiest option of them all.
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"However, they are often extremely high in sugar, even more so than ice cream.
"Therefore, I’d enjoy them in the same way as an ice cream
treat, as opposed to a healthy alternative."
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips - which can be adopted slowly - include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust –they can help motivate you when you have a bad day
Read about:
- Thefive fat loss foundations
- Thecalorie formulafor weight loss
- Theperfect portion sizesfor meals to lose weight
- Sun Health's8-week weight loss kick start plan
