Summer Ice Cream Guide: Nutritionist Shares Tips to Beat the Heat Without Calorie Overload

Eating ice cream in summer is a beloved treat, but nutritionist Zhou Yujun cautions that hidden sugars and calories in toppings pose a significant risk. She emphasizes that the main culprits are not the ice itself, but additions like pearls, taro balls, and condensed milk, which are high in starch and refined sugar.

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The calorie key of ice products is usually not in the ice itself, but in the 'toppings' and 'sugar water/condensed milk'.

To enjoy ice cream more healthily, Zhou recommends prioritizing "whole foods" over processed ingredients. Lower-calorie choices include grass jelly, fairy grass, konjac, white fungus, and fresh fruit, all high in water content. Moderately caloric options like red beans, mung beans, and lotus seeds should be consumed sparingly due to added sugar during cooking. High-calorie additions like pearls, taro balls, and condensed milk should be limited to one serving.

Zhou also offers practical tips for healthier ice cream consumption. She suggests choosing shaved ice over snow ice, as the latter is made with milk powder, sugar, and fat, significantly increasing its base calorie count. Reducing or replacing sweet sauces like condensed milk with a small amount of brown sugar water is also advised. For those concerned about carbohydrate intake, she suggests halving dinner rice portions if ice cream with ingredients like red beans or pearls was consumed in the afternoon.

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Shaved ice is better than snow ice. Snow ice is made from milk powder, sugar, and fat, and its base calories are close to a bowl of rice.

Beyond calories, Zhou stresses the importance of food safety, especially in warm weather. Ice cream can easily become a breeding ground for bacteria like Salmonella, Listeria, and Staphylococcus aureus if not handled properly. She urges consumers to eat ice cream within 30 minutes to an hour of purchase, as it enters the "danger zone" for bacterial growth when it melts and warms up. Observing the cleanliness of the shop, including covered toppings and clean utensils, is crucial. For individuals with sensitive stomachs, she advises eating slowly and avoiding immediate consumption after strenuous activity to prevent digestive issues.

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Ice products are extremely prone to becoming bacterial breeding grounds in high-temperature environments.