Ice Cream in the Heat? Nutritionist Says No
Dietitian Lola Biggs explains why the favorite summer treat can have the opposite effect and what to eat instead during hot days.
Dietitian Lola Biggs explains why the favorite summer treat can have the opposite effect and what to eat instead during hot days.
Summer heat often reduces appetite, and many people reach for quick fixes like ice cream or salty snacks. However, dietitian Lola Biggs warns that some of these foods can intensify the feeling of heat and discomfort. In an article published on Index.hr on August 13, 2026, she offers advice on what to avoid and what to include in a summer menu.
Although it seems logical to cool down with ice cream, Biggs claims the effect is not long-lasting. "Ice cream might refresh you momentarily, but it's high in fat and sugar, which means your body has to work harder to digest it, so you might feel even hotter afterward," she explained. As an alternative, she suggests homemade frozen treats made from frozen berries or bananas, which can be blended with Greek yogurt for a creamier texture or with coconut water for a lighter version.
Salty chips and nuts are not the best choice either. "In hot weather, such snacks can increase thirst and contribute to dehydration. A higher salt intake can also promote water retention, making you feel bloated and uncomfortable," says Biggs. Instead, she recommends roasted chickpeas with paprika, which satisfy the craving for something crunchy while providing protein and fiber.
White bread also made the list of foods she advises avoiding. "White bread contains little water and fiber, so in hot weather it can leave you feeling heavy and sluggish," explains the dietitian. As a lighter alternative, she suggests crisp lettuce leaves. "Fill them with water-rich ingredients like cucumbers, tomatoes, feta, and mint, and add a squeeze of lemon juice for freshness," she advises.
For the evening meal, Biggs recommends dishes that don't require much cooking. One option is poke bowls: "Use pre-cooked rice or a mixed salad as a base, then add tuna or salmon, avocado, grated carrot, chickpeas, boiled egg, and edamame. Drizzle with a little sesame oil, and in a few minutes you have a ready meal," she says.
Another option is tacos with smoked paprika, which can be filled with zucchini, black beans, tomato, pickled onions, avocado, and lettuce. "They're delicious and full of flavor, and you won't feel heavy afterward," adds Biggs. She also highlights cold gazpacho as a particularly refreshing dish, made from ripe tomatoes, cucumber, and red pepper, seasoned with a little salt and pepper, and served well chilled with whole-grain bread.
