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As temperatures rise, it’s only natural to reach for a refreshing ice cream, iced coffee, or cold beer.
But these sugar-laden, high-calorie summer treats won’t just cool you down — they can also make you gain weight.
A single Magnum cup has around 250 calories and contains between 12 and 21g of sugar, depending on the variety, while a Starbucks Java Chip Frappuccino has 395 calories and a whopping 40g of sugar – more than two Snickers bars contain.
Meanwhile, a pint of medium-strength beer contains around 200 calories and a can of Coca-Cola has 139 calories and 39 grams of sugar.
For context, the average woman is recommended to eat 2,000 calories a day to maintain a healthy weight and 2,500 for the average man. The NHS also recommends that adults consume no more than 30g of free sugars.
London-based nutritionist Beanie Robinson, founder of The Health Space, offers up some more healthy recipes to keep us cool this summer.
But London-based nutritionist Beanie Robinson, founder of The Health Space, says there are plenty of healthier changes you could make.
Beware of UPFs hiding in “healthy” candies
Ultra-processed foods (UPF), packed with fat, salt and sugar, have been vilified in recent years for being unhealthy.
And many ice creams and lollipops available in UK supermarkets, although refreshing, could be considered a UPF:bBy definition, they are foods that have undergone various modifications to extend their shelf life.
Either they contain additives to make them more attractive to the consumer, and sometimes both.
An easy sign that a food might be a UPF is if it contains ingredients you wouldn’t find in your kitchen cupboard, product critics say, such as unrecognizable colors, sweeteners and preservatives.
Another clue is the amount of fat, salt and sugar hiding inside each packet, and UPFs often contain high amounts.
Ms. Robinson explained that when we want to find “healthier” alternatives, we want to find things that “don’t have multiple added or artificial sugars or syrups.”
An easy sign that a food might be a UPF is if it contains ingredients you wouldn’t find in your kitchen cupboard, such as unrecognizable colors, sweeteners, and preservatives. Another clue is the amount of fat, salt, and sugar hiding inside each package, as UPFs often contain high amounts.
These may appear on labels as sucralose, maltodextrin, dextrose, or fructose.
Other UPF ingredients commonly found in candy and ice cream include stabilizers and emulsifiers such as carrageenan, soy lecithin, guar gum, emulsifiers and preservatives including sodium benzoate.
“Many claim to be healthier through their branding and marketing, but always check the ingredients because this is often not the case,” she warns.
Jude’s Watermelon Rockets, for example, are labeled “less sugar” and may seem like a more diet-friendly option than Calippo candies, which have a more synthetic feel.
However, the ingredients are very similar.
‘Both contain stabilisers, syrups and flavourings, and are high in sugar,’ says Ms Robinson.
‘Of course, in moderation, none of these foods are a problem, however, if you are looking for less processed alternatives, we can easily prepare some refreshing summer treats and drinks with fewer additives.’
Ms Robinson claims that Rowntree, Solero and Cornetto watermelon lollipops contain multiple purees, caramelised sugar syrups, thickeners, sugars, artificial sweeteners and reconstituted dairy products. All of which make them UPF.
Ice cream and lollipop exchanges
Opting for healthier summer treats doesn’t mean you have to avoid ice cream altogether.
Ms Robinson suggests trying Yeo ice cream, which has 144 calories per 100ml serving, as it contains fewer ingredients.
She said: ‘Use organic dairy products, organic sugar and avoid all artificial sweeteners, stabilisers and preservatives.
‘Vanilla and chocolate options taste just as good as their sugary competitors.’
Another sweet treat that avoids UPF additives is frozen bananas.
Ms Robinson suggests slicing bananas and then dipping them in melted LINDT 70 per cent dark chocolate with sea salt before freezing them for a mini dessert.
Choosing candies made with real fruit like Lickalix, which contain 49 calories per candy, is a great alternative to traditional sugary candies.
Lickalix Organic Strawberry Lemonade Popsicles are not only lower in calories, but also contain only 11.2g of sugars.
In comparison, a Calippo orange ice cream has 104 calories and contains 17 g of sugars.
If you like Solero, which has 98 calories and contains 12g of sugars, you can opt for Gigi’s healthier orange, carrot and ginger alternative.
It contains 84 calories and 12 g of sugar but is made with real fruit.
You can also make your own delicious lollipops at home, says Ms Robinson.
Simply blend a smoothie with frozen berries, organic Greek yogurt, almond milk, cinnamon, half a banana, and a teaspoon of almond butter.
Mix it with cocoa nibs and coconut flakes before freezing.
She suggests adding any fresh fruit or dark chocolate to coconut yogurt or Greek yogurt, with a little vanilla bean paste or maple syrup to sweeten it up, and creating a tasty and healthy sorbet.
A 250ml serving of original Coca-Cola contains 105 calories and 27g of sugars. Similarly, a 330ml can of orange Fanta has 63 calories and contains 15g of sugars.
Soft drink exchanges…
Drinking an entire Sprite, Fanta or Coca Cola to quench your thirst is not the healthiest option.
A 250ml serving of original Coca-Cola contains 105 calories and 27g of sugars. Similarly, a 330ml can of orange Fanta has 63 calories and contains 15g of sugars.
But if you want a “somewhat healthy” store-bought drink, Ms Robinson suggests opting for Something and Nothing seltzers (44 calories), Nuisance (50 calories) and Dash water, which contains 0g of sugar and 1 calorie.
However, if you have more time, you can prepare your own homemade version of fizzy drinks.
“The watermelon sizzler is a great drink instead of a store-bought fizzy drink,” Ms. Robinson said.
To make it, simply put ice, watermelon, fresh mint and lime in a blender. If you want it to be more fizzy, you can add sparkling water.
Some iced coffee drinks are loaded with sugar. For example, Starbucks’ grande caramel Frappuccino contains 72g of sugar and 470 calories. Similarly, McDonald’s grande French Vanilla iced coffee has 330 calories and contains 31g of added sugars.
A healthier iced coffee…
Iced caffeinated drinks are refreshing on a summer day.
But some iced coffee drinks are loaded with sugar.
For example, Starbucks’ large Caramel Frappuccino contains 72g of sugars and 470 calories.
Similarly, McDonald’s large frosted French waffle has 330 calories and contains 31 g of added sugars.
Ms. Robinson suggests making a “healthy iced mocha,” which she says is lower in sugar. It features coffee, almond milk, cocoa powder and a teaspoon of honey, all blended in a blender with ice.
For a refreshing iced tea, she suggests brewing a berry and herb tea, blending it with ice, and serving it with a slice of lemon or lime.