The 6 Best Ice Creams For Diabetes And Blood Sugar Control

Ice cream is enjoyable all year, but as the weather warms, more people seek a cool, sweet treat. 

If you have diabetes, you want to know which ice cream satisfies your sweet tooth without compromising your blood sugar levels. 

Read on to learn more about low-sugar and low-carbohydrate ice creams suitable for people with diabetes and tips for incorporating them into a balanced diet. 

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What To Look For In Diabetes-Friendly Ice Cream

Next, we explain why people with diabetes should look for diabetes-friendly ice cream and the parameters for choosing one. 

Carbohydrate and Sugar Metabolism

After eating foods and drinks with carbohydrates and sugar, your blood sugar level rises as your body uses it for energy.

When functioning properly, your body releases insulin to decrease your blood sugar back to appropriate levels.

With diabetes, this process is altered, and blood sugar levels can stay elevated. 

Monitoring how much carbohydrates and consuming less sugary foods can help regulate blood sugar levels. 

Diabetes-Friendly Ice Cream Guidelines

Most Americans consume two to three times the recommended daily amount of sugar.

Foods high in sugar are absorbed faster and raise blood sugar levels quickly. 

Ideally, men should limit their daily sugar intake to nine teaspoons (36 grams) and women to six teaspoons (25 grams). 

To allow room for small amounts of sugar in other meals, here are some guidelines for choosing a better ice cream:

• Limit sugar to 12 to 14 grams per serving. 
• Aim for 200 calories or less per serving.
• Keep carbohydrates to 15 to 30 grams per serving.
• Any fiber or protein will provide additional blood sugar-stabilizing benefits.

The 6 Best Ice Creams For Diabetes

Here are six ice cream choices suitable for people with diabetes. We’ve included the most popular flavors. 

Some contain sugar alcohols and sugar substitutes, which are not broken down by the body and do not provide calories.

They can help you reduce your sugar intake and control blood sugar levels. 

Every person has different taste and texture preferences, so you may find you like some more than others.

You can use the nutrition information from this list to guide you in finding other suitable choices. 

1. Blue Bell No-Sugar Added Country Vanilla

A classic favorite vanilla ice cream but with fewer carbohydrates and sugar.

For comparison, traditional Blue Bell vanilla ice cream contains 18 more grams of sugar.

You can add more fiber by topping it with low-sugar items like roasted nuts and seeds, or eat it on its own.

This version provides more than 20% of the daily value for fiber, which promotes stable blood sugar levels. 

Nutrition information for a ⅔ cup serving: 110 calories, 4 g of fat, 24 grams of carbohydrate, 8 g of sugar, 6 g of fiber, and 5 g of protein. 

2. Halo Top Chocolate Ice Cream

Halo Top became the #1 selling pint of ice cream in 2017 and has continued to expand to 25 flavors of ice cream with fewer calories, less sugar, and high protein.

They also offer non-dairy versions of ice cream and popsicles

Nutrition information for a ⅔ cup serving: 100 calories, 2 g of fat, 21 grams of carbohydrate, 8 g of sugar, 6 g of fiber, and 6 g of protein. 

3. Nick’s Cookies and Kräm Ice Cream

The co-founder of this brand, Nick, was diagnosed with prediabetes and sought to make sweets that fit into his new diet while still tasting good. 

Cookie and Kräm is a healthier take on cookies and cream ice cream with no added sugars and 32% of the daily value for fiber. 

Nutrition information for a ⅔ cup serving: 90 calories, 5 g of fat, 21 grams of carbohydrate, 0 g of sugar, 9 g of fiber, and 3 g of protein. 

4. Yasso Frozen Greek Yogurt Mint Chocolate Chip Bars

These delicious mint chocolate bars are made with higher-protein Greek yogurt. 

They contain no sugar alcohols or sugar substitutes, making them a great option for those who are sensitive to them.

Compared to the other options on the list, they are higher in added sugars and contain no fiber.

Nutrition information for one bar: 100 calories, 2 g of fat, 16 grams of carbohydrate, 13 g of sugar, 0 g of fiber, and 5 g of protein. 

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5. Blue Bunny Sweet Freedom Double Strawberry Swirl

Another American favorite is strawberry ice cream.

This diabetes-friendly version will help you stay within your health goals and enjoy sweets in moderation. 

In comparison, traditional Double Strawberry Swirl contains 17 more grams of sugar per serving.

Nutrition information for a ⅔ cup serving: 110 calories, 3 g of fat, 26 grams of carbohydrate, 5 g of sugar, 5 g of fiber, and 2 g of protein. 

6. GoodPop Oranges n’ Cream Popsicle

GoodPop makes dairy- and gluten-free popsicles with less sugar than traditional ice cream popsicles.

They’re healthy alternatives to ice cream truck favorites like Bomb Pops, orange or strawberry creamsicles, and ice cream sandwiches. 

Oranges n’ Cream is made with coconut cream and orange juice. 

Nutrition information for one popsicle: 90 calories, 5 g of fat, 11 grams of carbohydrate, 10 g of sugar, 0 g of fiber, and 0 g of protein. 

How Much Ice Cream Is Safe For People With Diabetes?

After reviewing these six diabetes-friendly ice creams, it’s important to note that just because they are lower in sugar and carbohydrates, you shouldn’t eat excessive amounts of them.

The Dietary Guidelines for Americans recommends that adults limit their calories from foods that have little to no nutritional value (added sugars and saturated fat) to around 15% of their daily intake (or 300 calories). 

This allows room in your diet for enough beneficial vegetables, fruits, grains, dairy, and protein to meet your nutrient needs.

Serving Size Recommendations

Aiming for a ⅔ cup serving or one popsicle or ice cream bar daily ensures you have room to meet other food group goals and can maintain a healthy blood sugar level. 

Most of the ice cream choices on the list are about 100 calories, allowing you some flexibility in your other meal choices to include added sugar and flavorful fat.

Alternative Options To Traditional Ice Cream

Perhaps you want something different than what’s available at your local store, or you want to incorporate some key nutrients while eating something similar to ice cream. 

Here are some alternative options to traditional ice cream:

1. Use a blender or ice cream maker to experiment with different lower-sugar ice cream recipes at home.
2. Make your own popsicles with reusable silicone popsicle molds. 
3. Freeze fruit dipped in Greek yogurt with mini dark chocolate chips.
4. Make smoothies that include unsweetened dark chocolate and nut butter for a creamy, cold treat. 
5. Keep a container of frozen grapes for a chilled snack.

How To Calm Your Sweet Tooth Without Blood Sugar Spikes

Ice creams and desserts often contain lots of sugar.

These simple sugars can spike your blood sugar afterward.

Other simple sugars include soda, juices, chips, and refined white flour items like bread, cereals, pasta, and crackers. 

Planning your sugar intake to coincide with certain nutrients (healthy fats, protein, and fiber) can lessen the blood sugar spike.

Many of the items on the list of best ice creams contained some fat, protein, or fiber.

Eating balanced meals that include lean protein (chicken, turkey, or fish), fiber-rich carbohydrates (vegetables, beans, legumes, whole grains), and healthy fats (fish, olive, or avocado oil) will help you stay full between meals and stabilize your blood sugar level. 

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Tips For Incorporating Sweet Treats Into A Diabetes Meal Plan

1. Prioritize balanced meals and snacks that contain lean protein and fiber-rich carbohydrates like fruits, vegetables, whole grains, and healthy fats to ensure stable blood sugars. 
2. Incorporate sweets after a balanced meal to lessen the blood sugar spike.
3. Limit to one serving of sweet treats.
4. To further stabilize blood sugar levels, choose sweet treats and ice cream that contain fiber, protein, and healthy fats. 
5. Check the food label and aim to stay within 15 to 30 grams of carbohydrates per serving, regardless if it's a traditional sweet or lower-sugar alternative. 

Takeaway

Ice cream is traditionally a higher sugar and carbohydrate food.

Swapping to lower-sugar versions that contain some protein, fiber, or fat can help lessen the impact on your blood sugar level. 

Maintaining blood sugar control is important with diabetes to prevent further disease progression or side effects. 

Planning for sweet treats, ice cream, and desserts can help you enjoy them safely, along with a balanced diet.

Experiment with some on this list to find your new favorite!

How A Dietitian Can Help

Diabetes management can be complex.

‍Working with a registered dietitian can alleviate confusion and provide expert, individualized nutrition guidance to help you control your blood sugar levels and meet your health goals. 

Here are some related topics to learn about diabetes and nutrition:

• Help! I was just diagnosed with diabetes; what do I do? 
• What should I order when I eat out at restaurants with diabetes?
• I need simple breakfast ideas for good blood sugar control – can you help me find one?

‍Find a dietitian who accepts insurance through Nourish.