Ice Cream (NFS): A Moderate Glycemic Index Dessert Option

Ice cream is a beloved frozen dessert enjoyed worldwide. While it’s typically considered an indulgent treat, understanding its glycemic impact can help you make informed dietary choices. Let’s explore the nutritional profile and glycemic properties of regular ice cream (NFS – Not Further Specified).

Glycemic Index and Load

With a Glycemic Index (GI) of 61, standard ice cream falls into the medium GI category. This means it causes a moderate rise in blood glucose levels compared to pure glucose.

The Glycemic Load (GL) is 15.62 per 100g serving, which is considered a medium glycemic load. This value reflects both the quality (GI) and quantity of carbohydrates in the food.

Nutritional Breakdown per 100g Serving

• Calories: 221 kcal
• Protein: 3.57g
• Fat: 11.3g
• Total Carbohydrates: 26.4g
• Dietary Fiber: 0.8g
• Sugar: 22.9g
• Net Carbs: 25.6g

What Makes Ice Cream a Moderate GI Food?

Despite its high sugar content, ice cream has a moderate rather than high glycemic index. This is primarily due to its fat content. The fat in ice cream slows down carbohydrate digestion, resulting in a more gradual rise in blood glucose levels.

Considerations for Different Dietary Needs

For Diabetics

The moderate GI and significant GL mean that ice cream should be consumed in moderation by people with diabetes. The high sugar content (22.9g per 100g) is a concern, though the fat content does help to buffer the blood sugar response somewhat.

For Weight Management

At 221 calories per 100g serving, ice cream is relatively energy-dense. The combination of high sugar and fat content makes it a food that should be enjoyed occasionally rather than regularly for those monitoring their weight.

For Low-Carb Diets

With 25.6g of net carbs per 100g serving, ice cream is generally not suitable for strict low-carb or ketogenic diets.

Healthier Alternatives

If you’re watching your glycemic response but still craving a frozen treat, consider these alternatives:

• Sugar-free or low-sugar ice cream varieties
• Greek yogurt-based frozen desserts (higher protein, potentially lower GI)
• Homemade fruit sorbets with no added sugar
• Frozen banana “nice cream” (has a lower GI than traditional ice cream)

Conclusion

Ice cream, with its moderate glycemic index of 61 and glycemic load of 15.62, can be incorporated into a balanced diet when consumed mindfully. However, its high sugar and calorie content means it’s best enjoyed as an occasional treat rather than a dietary staple, especially for those managing blood sugar levels or weight.

Remember that portion size matters significantly – the nutritional data above is for a 100g serving, which is smaller than many commercial ice cream servings.