Summer, sun, sweet indulgence. How to master the ice cream season without falling into the sugar trap

Hand on heart, it's hard to imagine a summer without creamy ice cream, a cool frappé or fruity frozen yogurt. These sweet coolers are the epitome of summer feeling. However, for anyone who pays attention to a healthy diet and their blood sugar levels, whether due to a known glucose intolerance or simply for more well-being and energy, the indulgence can quickly become a test of endurance. The good news is that with a few smart strategies and the power of targeted nutrients, no one has to give up their beloved cool-down.

The sweet dilemma and why ice cream sends your blood sugar on a rollercoaster

The problem with many summer treats is not just the sugar itself, but the combination of sugar and fast carbohydrates in an easily digestible form. When this mixture hits an empty stomach, the blood sugar level skyrockets. The body then releases a lot of insulin to transport the sugar into the cells. The result of this rollercoaster ride that many people experience after eating [1]:

Postprandial blood sugar spikes: A rapid, high rise in blood sugar after eating.
The subsequent drop in energy: as soon as the sugar is broken down, the level often falls below the initial level. Tiredness and lack of concentration are the result.
Craving attacks: The low blood sugar signals to the brain: "I need energy again immediately!" and the cycle starts all over again.

In the long term, this constant stress on the metabolism can reduce the insulin sensitivity of the cells and increase the risk of metabolic disorders. However, nature has an impressive power trio in store that can provide support here.

Natural balance helpers for your metabolism

Modern nutritional research is focusing on three exciting active ingredients that are considered natural allies for a more stable blood sugar balance: Ceylon cinnamon, chromium and carnosine [2].

The fine spice with a subtle difference is called Ceylon cinnamon

Not all cinnamon is the same. It is particularly important to differentiate between the varieties, because the difference lies in the details. While the often used and cheaper cassia cinnamon (also known as Chinese cinnamon) contains high amounts of coumarin, high-quality real cinnamon is practically coumarin-free. This comes from the inner bark of the true cinnamon tree, the Ceylon cinnamon tree from Sri Lanka (Ceylon) [3].

The high coumarin content in cassia cinnamon can put a strain on the liver in larger doses, such as those quickly found in foods containing cinnamon, for example in small cinnamon stars at Christmas time. The tolerable daily intake is only 0.1 milligrams of coumarin per kilogram of body weight, which is particularly relevant for sensitive people. Visually, thick cassia cinnamon sticks can be recognized by the fact that they consist of a single, thick rolled layer of bark, whereas true Ceylon cinnamon consists of many fine layers [4].

True cinnamon, on the other hand, is a popular spice and natural flavoring agent that is safe for everyday use. Its strength lies in its valuable ingredients such as essential oils (e.g. cinnamaldehyde) and numerous polyphenols. These are said to have many positive properties. They are said to work by:

improving the insulin sensitivity of the cells,
helping to facilitate the absorption of glucose into the cells,
and thus making the blood sugar response after a meal smoother [5].

Chromium is the essential trace element for sugar metabolism

Chromium is no stranger when it comes to blood sugar. This trace element plays a central role in carbohydrate metabolism. Its most important function is to help maintain normal blood sugar levels. It supports the effect of insulin and thus helps the body to utilize sugar more efficiently. A good supply of chromium, for example through high-quality chromium picolinate, is therefore an important basis for anyone who wants to keep their blood sugar levels in balance [6].

Carnosine is the intelligent cell protection against "sugar stress"

Carnosine is a true all-rounder. This naturally occurring dipeptide (a compound of two amino acids) is known for its strong antioxidant properties. Particularly relevant in the context of sugar is its ability to inhibit the formation of so-called AGEs (Advanced Glycation Endproducts). These "saccharification products" are formed when excess sugar attaches itself to proteins and fats in the body and damages their structure and function. Carnosine acts like a protective shield for the cells and is therefore a useful supplement to support cell health in the long term [7].

Smart snacking with 4 tips for carefree ice cream enjoyment

Balance doesn't mean doing without, it means making smart choices. How to enjoy summer without regrets:

Choose the right variety: Fruit sorbets (without added sugar) or yogurt- or water-based ice cream varieties often have a better nutritional balance than creamy custard varieties. They taste at least as delicious.

Timing is everything: It is best to enjoy your ice cream as a dessert after a main meal rich in protein and fiber. The fats and fiber slow down sugar absorption in the intestines [8].

DIY popsicles: Create your own deliciously creamy popsicles using pureed fruit, Greek yogurt and a sprinkling of ground real cinnamon. This gives you full control over the ingredients and the amount of cinnamon.

Targeted support: If you want to actively support your metabolism, you can rely on a well thought-out combination of the three Balance helpers. A high-quality dietary supplement with Ceylon cinnamon, chromium and carnosine can be a smart addition. A good average rating from users often confirms the high quality here.

Your summer, your balance

Ice cream in summer doesn't have to be taboo. If you understand how your body reacts to sugar and give it the right tools, you can combine enjoyment and well-being wonderfully. It's not about consuming small amounts of this delicious refreshment, but enjoying it with awareness, also with regard to a low-sugar recipe, if it can be a homemade ice cream. There are highly flavored varieties that don't always have to be expensive. With natural helpers such as real cinnamon, chromium and carnosine, it is easier to find the sweet balance for a summer full of energy, lightness and, of course, a delicious ice cream or two.

Important note:

This article is for informational purposes only and is not intended to replace professional medical advice, diagnosis or treatment. The use of dietary supplements should always be discussed with a doctor or therapist, especially in the case of existing illnesses, for sensitive people, during pregnancy or while breastfeeding.

Sources

[1] https://lpi.oregonstate.edu/glycemic-index-glycemic-load
[2] https://pmc.ncbi.nlm.nih.gov/PMC4583280
[3] https://pmc.ncbi.nlm.nih.gov/PMC3385612
[4] https://www.bfr.bund.de/cassia-cinnamon-with-coumarin-contents-to-be-consumed-in-moderation
[5] https://www.health.com/cinnamon-benefits
[6] https://www.sciencedirect.com/S1043661820314067
[7] https://pubmed.ncbi.nlm.nih.gov/29858687
[8] https://pmc.ncbi.nlm.nih.gov/PMC5366046