As temperatures soar, a dietitian has identified the worst foods to consume during a heatwave, cautioning that common summer treats like ice cream can actually make you feel warmer. Lola Biggs, a dietitian at natural health supplement brand Together Health, explained to Metro that while ice cream may feel cooling initially, its high fat and sugar content forces the body to work harder during digestion, potentially raising body temperature.
Ice Cream and Salty Snacks: Hidden Heat Traps
Biggs advises against reaching for ice cream, salty crisps, and nuts, which are popular during hot weather and events like the World Cup. She warns that salty snacks increase thirst and contribute to dehydration, while their salt content can lead to water retention and bloating. Instead, she recommends homemade ice lollies made from blended frozen berries or bananas with Greek yoghurt for a creamy texture, or coconut water for a lighter, hydrating option lower in added sugar and higher in protein.
For those craving crunch, Biggs suggests paprika-roasted chickpeas as a substitute for crisps and nuts. These are easy to prepare, provide protein and fibre, and help maintain satiety without the dehydrating effects of salty snacks.
White Bread and Heavy Meals: Avoid Sluggishness
White bread is another food Biggs recommends avoiding during a heatwave. She describes it as low in water and fibre, making it feel heavy and stodgy, which can leave you feeling sluggish in hot weather. A lighter alternative is crunchy lettuce wraps, using iceberg lettuce, which is about 95% water. She suggests filling them with water-rich ingredients like cucumber, tomatoes, feta, mint, and a squeeze of lemon for freshness.
For dinner, Biggs advocates for fuss-free meals that require minimal cooking. Loaded poke bowls are an excellent option: simply use plain microwave rice or mixed leaves, then top with tuna or salmon, avocado, grated carrot, chickpeas, boiled egg quarters, edamame beans, and a drizzle of sesame oil. This meal is nutrient-dense, hydrating, and ready in minutes.
Hydrating Dinner Ideas: Tacos and Gazpacho
Another recommended dish is smoky tacos, featuring thinly sliced courgettes, black beans, tomatoes, pickled onions, avocado, iceberg lettuce, smoked paprika, and lime juice, all piled into crispy taco shells. Biggs notes they are tasty and flavoursome without the heaviness.
The most hydrating option, according to Biggs, is chilled gazpacho. To prepare, blend ripe tomatoes, cucumber, and red peppers with a little salt and black pepper. Serve cold with wholemeal or seeded bread for a light, satisfying dinner packed with vitamins, antioxidants, and water.
Biggs emphasizes that these alternatives not only help maintain hydration but also provide essential nutrients without the discomfort associated with heavy, processed foods during extreme heat.
