Article by Tori Gwilliam, RDN, Department of Family Services
(Posted 2026 June)
As the temperature rises, it is tempting to seek cooling treats like ice cream, popsicles, soda, and other sugary desserts. While they may be refreshing, the high-sugar content of these treats can lead to energy crashes, blood sugar spikes, and weight gain. With some simple swaps, you can refresh with cooling summertime treats that support your health.
So, why is sugar a problem anyway? Too much added sugar intake is linked to weight gain, type 2 diabetes, heart disease, and tooth decay. Added sugar is sugar or other sweeteners that are added to food during processing, cooking, or at the table. Some foods contain natural sugars, which exist in the food’s raw form, such as fructose in fruit and lactose in milk. However, natural sugars may not be as concerning for your health. It is recommended that women consume no more than 6 teaspoons (25 grams) of added sugar per day, and men no more than 9 teaspoons (36 grams). Most people exceed these recommendations, which can be very easy to do when indulging in sweet treats. For example, one cup of ice cream contains 24-48 grams of sugar and one 12 ounce soda contains 39-46 grams – each item meeting or exceeding the daily limits for adults without consideration for other foods consumed throughout the day.
Let’s rethink our treats this summer. There are some important benefits to maintaining the tradition of having a cooling frozen treat or refreshing ice-cold beverage:
- Helps Hydrate: As we age, the sense of thirst often decreases. Additionally, in warm weather, our fluid requirements increase. It is helpful to include foods with high water content to help contribute to adequate hydration. Good hydration is important for your heart, brain, kidneys, and digestion.
- Regulates Temperature: The body’s ability to regulate temperature may decline as we age or be impacted by some medications. Cold foods and drinks can help lower your core body temperature, making the hot weather more tolerable.
- Supports Adequate Energy Intake: Some older adults may experience reduced appetite, changes in taste or smell, or difficulty chewing or swallowing. Cold, creamy, and fruity textures may be more appealing and easier to consume.
- Benefits socialization: Having a simple summertime treat is a great way to connect with family, friends, and grandchildren. Connecting with others is an important part of emotional and mental wellbeing.
With these simple swaps, you will be able to reduce your intake of added sugar and capture all the benefits summertime treats have to offer:
- Instead of ice cream
Try frozen “nice” cream made from blended bananas (recipe to follow). - Instead of sugary popsicles or slushies
Try homemade fruit and yogurt pops. - Instead of pastries and pies
Try grilled peach or pineapple with a dollop of whipped cream. - Instead of soda
Try fruit infused sparkling water (recipe to follow).
These treats are suitable for most older adults, but you may need to take extra care and talk to a healthcare professional if you have diabetes or prediabetes, so you can modify fruit and dairy portions and timing, or if you are on a fluid restriction for certain chronic conditions. By choosing cool, refreshing, low-sugar treats, you don’t need to give up enjoyment to support your health. With simple substitutions, summertime treats will help you stay hydrated, cool, and energized all season long.
Chocolate-Peanut Butter “Nice” Cream
Ingredients
- 3 bananas, frozen
- 2 tbsp cocoa powder
- 3 tbsp peanut butter
- 3 tbsp almond milk (or other milk of choice)
Directions
Place all ingredients in a food processor. Blend on high until creamy. If needed, add small amounts of milk until reaching desired consistency. Enjoy immediately.
Strawberry-Basil Spritzer
Ingredients
- 1 ½ cup sliced strawberries
- ½ lime
- ½ cup basil leaves
- Unsweetened carbonated water
Directions
Puree 1 cup strawberries with the juice from the lime in a blender. In a 8 ounce glass, add ice, 1-2 tbsp of strawberry puree, 2-3 basil leaves, and top with carbonated water. Lightly stir to mix and enjoy.
This article is part of the Golden Gazette monthly newsletter which covers a variety of topics and community news concerning older adults and caregivers in Fairfax County. Are you new to the Golden Gazette? Don’t miss out on future newsletters! Subscribe to get the electronic or free printed version mailed to you. Have a suggestion for a topic? Share it in an email or call 703-324-GOLD (4653).