Making Cool Treats Cooler

What's that saying? "We all scream for ice cream?"

Let's face it—ice cream is one of life's greatest pleasures. However, too much ice cream means high sugar content that can lead to fat accumulation as well as raise your risk for fatty liver disease, diabetes and heart disease.

According to the American Heart Association, the recommended caloric intake of added sugar should not exceed 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men. However, a half-cup of ice cream typically consists of between 2.4 and 5 teaspoons of sugar, and that doesn't even account for dressing it up with sauces and sprinkles.

No shade on ice cream—we love it, too—but enjoying it in moderation is key. That's why we recommend these easy swaps this summer for when you have to cut back:

Option 1: Greek Yogurt

Greek yogurt is high in protein and probiotics, and according to a 2017 study in The Journal of Nutrition, it can help you avoid type 2 diabetes, too. All you need to make six popsicles is two cups of Greek yogurt, two tablespoons of honey or maple syrup, and up to two cups of mixers like berries, chopped nuts or dark chocolate chips. Simply mix the ingredients, pour them into popsicle molds, and place them in the freezer for at least four hours. Pop them out of the mold when you're ready to enjoy. Yum!

Option 2: Frozen Grapes

The simplest things in life are the sweetest, so all you need to do is wash your grapes, then pop them in the freezer for a few hours until they are frozen. Grapes contain vitamins, minerals and antioxidants that help support a healthy immune system, protect against heart disease, reduce cholesterol, and boost brain function. Plus, a cup of frozen grapes is only between 60 and 100 calories. What's not to love about that?

Option 3: Chocolate-Banana Bites

There's a reason Gwen Stefani sang about B-A-N-A-N-A-S. They're a powerhouse of fiber and antioxidants that can improve blood sugar levels, heart health, digestion and even help you replenish much-needed electrolytes in the summer months. Cut bananas into bite-sized pieces to make these, then melt dark chocolate in a double boiler or microwave. Dip the banana pieces into the melted chocolate and place them on a sheet of parchment paper to cool and harden. You also can roll the bananas in chopped nuts or shredded coconut. But sorry, a visit from Gwen is unlikely.

Option 4: Watermelon Sorbet

Watermelon is 92% water, and we all need to hydrate more in the summer. Its vitamins and antioxidants also can reduce inflammation, boost your immune system and help with weight loss. A 2019 study found that those who incorporated watermelon into their daily diet instead of low-fat cookies experienced a reduced appetite and decreased cravings. Watermelon also resulted in a decrease in body weight, BMI, waist-to-hip ratio and blood pressure. To make watermelon sorbet, remove the seeds and rind from the watermelon and blend until smooth. Add a sweetener of your choice, such as honey or agave, then pour the mixture into a shallow dish and freeze for 3 hours, occasionally stirring, until it reaches sorbet-like consistency. We think it's so delicious, it'll make you lose your rind.

While you might want to consider cutting back on the sugar in ice cream, you still can treat yo' self a little every now and then! And if you're trying to stay cool out there, we hope you give one of these ideas a try.

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