Good news—you don’t have to give up your favorite sweets for the sake of better blood sugar.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Ice cream may have a slight edge over frozen yogurt for blood sugar.
- Fat, sugar, protein and portion size can all affect your blood sugar response.
- You can enjoy either dessert as part of a balanced, sustainable eating pattern.
Whether you have diabetes or are simply trying to support your health, keeping blood sugar levels more stable can be a worthwhile goal. Balanced blood sugar is linked with better energy levels and concentration and a reduced risk of chronic disease.
But this doesn’t mean you have to eliminate the foods you enjoy. It just means being more intentional about your choices. One conundrum that you may find yourself in when strolling through the frozen dessert aisle is whether you should grab frozen yogurt or ice cream. We spoke with registered dietitians to find out.
Frozen Yogurt & Blood Sugar
When it comes to blood sugar balance, there are three key nutrients to pay attention to in frozen yogurt: sugar, protein and fat. A typical half-cup serving of vanilla frozen yogurt has 17 grams of sugar, 3 grams of protein and 4 grams of fat. For an item often thought of as a higher-protein alternative to ice cream, that’s not much protein per serving. Plus, the overall balance of nutrients may not be as blood sugar–friendly as you think.
“Frozen yogurt is lower in fat but often has equal or even more added sugar [than ice cream]since sugar is used to offset the natural tartness of the yogurt cultures,” says Gina Hassick, M.A., RD, LDN, CDCES, NCC. It’s also used to make up for the taste and textural differences from the lower fat content, notes Caroline Thomason Bunn, RD, CDCES.
While frozen yogurt’s lower saturated fat content may be better for heart health, it’s not necessarily as helpful for balancing blood sugar. With a higher sugar content and less fat, this can contribute to a faster rise and drop in blood glucose, shares Diana Mesa, RDN, LDN, CDCES.
For a better blood sugar response, try adding nuts for more protein and healthy fats, and fruits like raspberries or blackberries for extra fiber. Also consider lower-sugar frozen yogurts.
Ice Cream & Blood Sugar
With 7 grams of fat and 14 grams of sugar per half-cup serving, ice cream has about 3 more grams of fat and 3 less grams of sugar per serving compared to frozen yogurt. While it’s still high in sugar, it may not spike blood sugar as much as people expect, says Bunn.
“That fat difference matters for blood sugar,” says Hassick. “Fat slows gastric emptying and the rate sugar is absorbed into the bloodstream, so a full-fat ice cream can actually produce a slower, more moderate glucose rise than a low-fat frozen yogurt with a comparable or higher sugar load.” Plus, it contains only 0.5 grams less protein, which is a negligible difference.
“Of course, that doesn’t make it a ‘health food,’ but it does mean you can fit it into an overall balanced eating pattern,” says Bunn. “The key will be paying attention to portion size and thinking about how it fits into the rest of your day.”
Just like with froyo, adding protein- and fiber-rich toppings like nuts and fruit can help reduce ice cream’s impact on blood sugars.
Which Is Better?
Ice cream’s nutritional makeup may give it a slight edge for blood sugar compared with some frozen yogurts. “In many cases, a small serving of regular ice cream may actually have a more mild effect on blood sugar compared to frozen yogurt because the fat slows digestion,” explains Bunn. Hassick agrees: “From a blood sugar standpoint, an ice cream with moderate sugar and some fat may actually produce a steadier glucose response than a low-fat frozen yogurt with substantially more added sugar.”
However, everyone is different, so it’s best to pay attention to how each food uniquely affects your blood sugar. If you have a continuous glucose monitor, keep an eye on your readings to see how your body responds.
Another thing to consider is the specific product you’re looking at. Sugar, protein and fat content vary widely for both ice cream and frozen yogurt, so comparing labels is a good idea.
That said, which one is “better” may not be the right question to ask. “Rather than focusing on which dessert is ‘better’ though, I encourage people to choose the one they truly enjoy, keep portions reasonable and pair it with an overall balanced eating pattern the rest of the day,” says Bunn.
At the end of the day, either frozen dessert can fit into an overall blood sugar–friendly diet, and the best choice for you may not be the best choice for the next person. “It truly depends on the person’s preference, how much they’re eating, how often, what they’re eating it with and what their goals are,” says Mesa.
If you’re looking for a lower-sugar option, consider making your own “nice cream.” Depending on the ingredients, homemade versions can be lower in added sugar and more blood sugar–friendly.
Our Expert Take
Don’t assume frozen yogurt is automatically the better choice for blood sugar. Depending on the product, a small serving of ice cream may produce a steadier glucose response. Portion size, added sugar, fat and protein all matter, as does how your body responds.
Ultimately, there’s no need to avoid frozen desserts to support your blood sugar goals. Choosing the dessert you truly enjoy, being mindful of portions and considering what you pair it with can help you enjoy either as part of a balanced eating pattern. As Hassick puts it, “Sustainable habits matter much more than choosing one frozen dessert over another.”