Ice cream and diabetes: How to enjoy your favorite scoop

It comes as no surprise that ice cream is one of the most popular desserts available. In fact, the average American eats 23 pounds of ice cream and similar frozen desserts every year. That's nearly half a pound per week!

If you're living with type 1 diabetes (t1d), you may have questions about ice cream and diabetes. Is it okay to eat ice cream? How much ice cream can a person with t1d safely consume? Are some ice creams more likely to increase blood glucose levels than others? This article will answer those questions and help you decide how to enjoy your favorite frozen treat while managing your diabetes.

How can you determine portion size?

Considering the portion sizes of ice cream available at most ice cream parlors, you might be surprised to know that one-half cup of ice cream is considered a standard serving by the USDA and that a half-gallon carton of ice cream contains 16 servings.

Since each half-cup portion of ice cream contains about 15 grams of carbohydrates, you'll need to do the math to work the ice cream into your eating plan. If you're eating ice cream instead of your usual snack, how many grams of carbs do you normally take in? If the answer is 15, then one-half cup is the right serving size for you. If you normally consume 30 grams of carbs in your snack, then a whole cup of ice cream fits the bill. If you're eating ice cream in addition to your regular meal or snack, then you'll need to adjust your short-acting insulin dose to cover the extra carbs.

An insulin-to-carbohydrate ratio can help you adjust your dose based on your carb intake. If you don't have an insulin-to-carb ratio, talk with your health care provider.

What does "no sugar added" really mean?

You may have noticed there are many specialty ice creams on the shelves at your supermarket, and some of them are targeted at people living with diabetes. But can you trust the manufacturers with your blood sugars?

Like many other foods, when it comes to ice cream and diabetes, a little label-reading can go a long way. The statement "no sugar added" can be misleading because it's not the same as "zero carbs".

In practical terms, if something is "zero carbs", it means that anyone living with t1d could consume an unlimited amount of that food without experiencing an increase in their blood sugar. But "no sugar added" can mean one of three things:

1. The food naturally contains carbs.
2. The manufacturer has added sugar alcohols to sweeten the product.
3. Artificial sweeteners have been used to improve the taste of the product.
   

How to read an ice cream label for alternative sweeteners

A quick glance at the food label will help you determine exactly what's meant when a manufacturer makes a "no sugar added" claim. Here are the steps to determine just how much your favorite ice cream may affect your blood glucose:

1. Look for the "Total carbohydrate" entry on the food label. This is the best number to use to determine how a food will affect your blood sugar.
2. Under "Total carbohydrate," you'll find a heading for "Sugar alcohols." The number of grams of sugar alcohol per serving will be listed here.

It's important to note that sugar alcohols do raise blood sugar but generally only half as much as regular sugar. So, when considering your insulin dose, you may need less insulin when you eat a product that contains sugar alcohols.

The other key thing to know about sugar alcohols is that they can cause bloating, gas, and diarrhea. Products that contain sugar alcohols are required to have a statement that says, "Excessive consumption can cause a laxative effect." "Excessive consumption" can mean different things to different people, and the amount of sugar alcohol that upsets one person's stomach may not bother another's.

Words that mean "sugar alcohol"

When reading an ingredient list on a food label, sugar alcohols are usually easy to spot because most of their names end in -ol. These sweeteners will generally raise blood sugars about half as much as sugar. Here are some common names for sugar alcohols:

• Mannitol
• Sorbitol
• Xylitol
• Erythritol
• Maltitol
• Lactitol

Non-nutritive sweeteners

Instead of sugar alcohols, some ice cream products are sweetened with artificial sweeteners, also called non-nutritive sweeteners. Artificial sweeteners are different than sugar alcohols — they contain zero calories, and they won't raise blood sugar at all. These sweeteners are considered non-nutritive:

• Saccarin
• Sucralose
• Acesulfame-K
• Neotame
• Aspartame

Ice cream alternatives

You'll find a wide variety of frozen desserts at the supermarket. Some are just as high in carbs as regular ice cream, but there are a few that may help you curb your craving for a cool treat and keep your blood sugar level on an even keel. Consider:

• Sugar-free popsicles: Calorie and carb content depends on the manufacturer, but these are generally less than 25 calories and 5 grams of carb or less.
• Sugar-free frozen yogurt: One-half cup contains about 80 calories and 16 grams of carbohydrate.
• Sugar-free fudge bars: One bar contains approximately 40 calories and 9 grams of carbohydrate.

What's the best ice cream for people with diabetes?

There's no right or wrong answer when it comes to choosing the best ice cream for people with diabetes. The best ice cream for you is the one you'll enjoy the most without experiencing a blood sugar that's out-of-range or an upset stomach. For some people, that will mean a small serving of premium ice cream. Other people prefer a larger portion of an ice cream that contains sugar alcohol, and still others would prefer an artificially sweetened popsicle or frozen yogurt. People living with diabetes can enjoy most foods in moderation — including ice cream!

For more information about alternative sweeteners, check out this article on artificial sweeteners and diabetes.