Half of the annual consumption of ice cream in Spain takes place during the months of June, July and August.
In fact, to be more exact, it is estimated that Spaniards consumed
149 million liters of ice cream between June 2020 and May 2021
, 4% more than in the same period of the previous year.
Having an ice cream to refresh ourselves or, even, to 'wash down the food', is a ritual to which we devote ourselves with devotion when the heat tightens but, beware, because this is not, by far, the healthiest choice:
"Water ice creams and ice creams based on milk or cream have a
high content of sugars
(sucrose, glucose, etc.), which represents
at least 20% or 30% of their total weight
. Two small balls of ice cream or an ice lolly contain about 25 grams of sugar, the equivalent of four dessert spoons of sugar", explains Mariona Bolfegó, collaborating professor of the UOC's Health Sciences Studies, dietitian and expert on the master's degree in Nutrition and Health of the UOC.
To better understand the magnitude of those
25 grams of sugar
that a serving of ice cream normally provides, it should be noted that they represent the
maximum amount of daily
sugar intake recommended by the World Health Organization (WHO) in adults and children.
To which should be added, another important point: a study by the European Food Safety Authority (EFSA), published this year, concludes that the consumption of added sugars and free sugars should be as low as possible as part of a diet nutritionally adequate.
For this reason, both Balfegó and Montserrat Rabassa, also a collaborating professor at the UOC's Health Sciences Department, advise, within the framework of a healthy diet such as the Mediterranean diet and the vast majority of current dietary guidelines,
to reduce as much as possible consumption of this type of sugar
that can be found in products such as ultra-processed ice cream, among others.
ICE CREAM AND DIABETES
Experts from the Center for Innovation in Childhood Diabetes at Hospital Sant Joan de Déu (CIDI) point out that both
Adults and children with type 1 diabetes can eat ice cream in the summer, but it is important that they take into account the type and components of the product
.
Whenever possible, they advise reading the nutritional label to know what components it has and what type of sweetener it uses.
They also point out that
homemade or artisanal ice creams are the most recommended,
since they usually contain quality ingredients and the amount of sugar is taken into account during their preparation.
The UOC experts, in the same line, point out the importance of knowing how to choose the type of ice cream well, due to its
effects on blood glucose levels, depending on whether it rises more or less quickly
.
"Sugars, fats and the additives they contain can also contribute to increased body weight, blood glucose or the risk of heart disease. In this sense, the contribution of sugars and saturated fats must be taken into account of ice cream, as well as the rapid increase in blood glucose and insulin levels", explains Balfegó.
According to Rabassa, we must bear in mind that the body does not respond in the same way when consuming an
ice cream
-which is basically made of water, sugars and dyes- than when consuming milk or cream.
"In the case of ice cream,
sugar rises more quickly in the blood
. In contrast,
with milk
ice cream this process is not as fast:
the absorption of sugars is slower
due to the nutritional composition (proteins, fats, etc., which come mainly from milk)," he clarifies.
FEW INGREDIENTS
When choosing an ice cream, whether it is water or milk, it is important
to take into account the quality of the nutrients
used to make it.
"For this reason, ultra-processed ice creams must be avoided as much as possible, because they include sugars, fats, salt and additives. They use various ingredients, such as
casein, lactose, gluten, hydrogenated oils, glucose or fructose syrup, preservatives, dyes, sweeteners or flavor enhancers
r", say the UOC professors.
"These hyperpalatable commercial products, which contain various ingredients that make them tastier,
can become addictive
, because they stimulate the brain's reward system," Rabassa remarks.
To avoid this, the teacher gives advice that also serves as a guide to choosing the healthiest option: "
the fewer ingredients an ice cream has, the better
; it means that it is less processed."
For the experts, if you want to
consume ice cream regularly, the best option is to prepare it at home
, controlling the ingredients that are added and avoiding sugars or unhealthy fats.
For example, you can use crushed and frozen fruit (strawberries, blueberries, melon, etc.), milk, yogurt, pure cocoa, nuts, avocado or dates, among others.
"A
homemade ice cream with chocolate and nuts
can be quite caloric, but it has nothing to do with an ultra-processed ice cream; the type of fats and sugars is not the same," adds Balfegó.
As a healthy alternative, the expert also advises opting for
frozen yogurts
, with a base
of 100% natural yogurt
, which can now be found in supermarkets
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