When most people think of ice cream, they imagine a sugar-loaded dessert that’s bound to spike blood sugar. Surprisingly, the glycemic index for ice cream is often lower than you might expect. This doesn’t mean ice cream is a “health food” — but it does mean there’s more nuance when it comes to how it affects your blood glucose.
If you’re interested in low GI ice cream, managing diabetes, or just curious about the science, this guide breaks down the glycemic index of ice cream, the glycemic load of ice cream, and how to make smarter choices.
The glycemic index is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar levels.
Low GI: 55 or less
Medium GI: 56–69
High GI: 70+
The lower the GI, the slower and steadier the rise in blood glucose.
Here’s the surprising part: ice cream’s GI is usually in the low-to-medium range — often between 35 and 60.
Why is the glycemic index ice cream value lower than, say, white bread?
Fat and protein content slow down digestion.
Sugar type — ice cream often contains sucrose and lactose, which have a lower GI than pure glucose.
Portion size — most GI tests are based on a set amount of carbohydrates, not the actual scoop size you might eat.
Example GI values:
While GI is helpful, it only tells part of the story. Glycemic load considers both the GI and the amount of carbs in a typical serving.
Formula:
GL = (GI × carbs per serving in grams) ÷ 100
Example:
If ice cream has a GI of 38 and 20g carbs per serving:
GL = (38 × 20) ÷ 100 = 7.6 → low glycemic load.
This explains why the ice cream glycemic load is often modest, even when the GI sounds high.
If your goal is ice cream low glycemic index, here’s what to look for:
Higher fat content (slows digestion)
Lower added sugar or sugar-free varieties
Higher protein (like Greek yogurt–based options)
Portion control (½ cup or a small bar)
Rebel Ice Cream
One of the lowest glycemic index ice creams available (estimated GI ~38–40), thanks to its high fat content and low net carbs. Sweetened with erythritol and monk fruit, making it suitable for low-carb and low-GI diets. Glycemic load (GL) is minimal when consumed in a ½ cup portion.
*Our Top Pick* Mint Chip
Enlightened Keto Collection
Very low net carbs and high fat, with GI likely in the low 40s range. Sweetened with monk fruit and erythritol, helping keep post-meal glucose stable. Many flavors have a glycemic load under 5 per serving.
*Our Top Pick* Mint Chip Swirl
Breyers Carb Smart
A moderate low GI option compared to traditional ice cream (GI ~45–50). Lower in sugar and carbs, sweetened with maltitol and sucralose. While still best enjoyed in smaller portions, its glycemic load is much lower than standard ice cream.
*Our Top Picks* Vanilla & Caramel Swirl Bars
Nick’s Swedish Ice Cream
Uses low GI sweeteners like allulose and erythritol, which have minimal effect on blood glucose. Estimated GI is in the high 30s to low 40s, with a glycemic load in the single digits for a standard serving.
*Our Top Pick* Birthday Cake
Halo Top Keto Series
Sweetened with stevia and erythritol, this ice cream is low in net carbs with GI around 35–40. Its glycemic load is low when sticking to a single serving, and higher fat content slows sugar absorption.
*Our Top Pick* Peanut Butter Cup
So Delicious No Sugar Added Coconut Milk Frozen Dessert
Dairy-free, plant-based, and sweetened with erythritol and monk fruit. Likely GI is around 40–45, but glycemic load is minimal due to low net carbs and high fat from coconut milk.
*Our Top Picks* Coconut Milk Sandwiches & Mocha Almond Fudge
Fat Content — More fat = lower GI.
Sugar Type — Sucrose & lactose have a lower GI than pure glucose or high-fructose corn syrup.
Add-ins — Cookie pieces, caramel swirls, and candy chunks can raise the GI.
Temperature — Cold foods can have a slightly slower absorption rate.
Pairing — Eating ice cream after a balanced meal lowers the blood sugar spike compared to eating it on an empty stomach.
Not necessarily. While a low GI ice cream may have a gentler impact on blood sugar, it can still be high in calories, saturated fat, and additives. Also, “low GI” doesn’t mean “eat freely” — portion size still matters for both glucose control and overall health.
The glycemic index of ice cream is typically lower than people expect — often in the 35–50 range — thanks to its fat and protein content. The glycemic load of ice cream is also generally low to moderate, depending on portion size and carb content.
If you’re looking for ice cream low glycemic index, choose varieties with higher fat, lower added sugar, and ideally some protein. And remember: enjoy in moderation, ideally after a balanced meal to minimize glucose spikes.
For a gestational diabetes–specific guide (with brand picks), check out Best Ice Cream for Gestational Diabetes post.
1. What is the glycemic index (GI) of ice cream?
Ice cream typically has a low to moderate glycemic index, usually between 35 and 50. This means it raises blood sugar more slowly than high-GI foods, which is helpful for managing gestational diabetes.
2. Why is glycemic load (GL) important when choosing ice cream?
Glycemic load considers both the GI and the amount of carbohydrates per serving. Even a low-GI ice cream can cause a blood sugar spike if eaten in large amounts, so portion control is key.
3. Are low GI ice creams better for gestational diabetes?
Yes! Low GI ice creams with fewer carbs and natural low-GI sweeteners like erythritol or monk fruit can be enjoyed in moderation while helping to keep blood sugar stable.
4. What is the gelato glycemic index and how does it compare to ice cream?
Gelato generally has a glycemic index ranging from about 40 to 55, which can be slightly higher than regular ice cream due to its typically lower fat and higher sugar content. This means gelato can raise blood sugar faster, so portion control and mindful eating are especially important. The glycemic load of gelato also depends on serving size and sugar content, similar to ice cream.
5. How do I find ice cream with a low glycemic index and glycemic load?
Look for brands that focus on low-carb, higher-fat, and higher-protein recipes. Popular low GI and low GL ice cream brands include Rebel, Enlightened Keto, Nick’s Swedish Ice Cream, Halo Top Keto, and Breyers Carb Smart.
6. How can I enjoy ice cream or gelato without causing blood sugar spikes?
Pair your ice cream with protein or healthy fats, enjoy it after a balanced meal, and keep your portions moderate (about half a cup). Monitoring your blood sugar after eating helps identify how your body reacts.
7. Are sugar-free ice creams safer for managing glycemic load?
Sugar-free ice creams often use low-GI sweeteners like erythritol, monk fruit, or stevia, making them a better option for blood sugar control. Always check total carbs and portion sizes to manage your glycemic load effectively.
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