Dietitian Lola Biggs has identified ice cream, salty crisps, nuts, and white bread as the worst foods to consume during a heatwave, urging people to opt for hydrating alternatives instead. Speaking to Metro, Biggs explained that these common summer staples can actually increase body heat and dehydration.
Ice cream: a deceptive cool-down
Ice cream, a popular treat on hot days, is not as cooling as it seems. 'It may feel cooling in the moment, but ice cream is high in fat and sugar content, which means your body has to work harder to digest it, which can leave you feeling even warmer afterwards,' Biggs said. She recommends homemade ice lollies or ice cream made from blended frozen berries or bananas with Greek yoghurt for a creamy texture, or coconut water for a lighter, more hydrating option with less added sugar and higher protein.
Salty snacks and white bread
Crisps and nuts, often paired with drinks during events like the World Cup, can exacerbate thirst and dehydration. 'In the hot weather, these can increase thirst and contribute to dehydration. Their salt content can also encourage water retention, leaving you feeling bloated and uncomfortable,' Biggs warned. She suggests paprika-roasted chickpeas as a crunchy alternative, which provide protein and fibre. White bread is also advised against due to its low water and fibre content, making it feel heavy and sluggish. Biggs recommends swapping it for lettuce wraps filled with hydrating ingredients like cucumber, tomatoes, feta, and mint.
Dinner ideas for hot weather
For main meals, Biggs suggests fuss-free options like loaded poke bowls, which require minimal cooking and are high in protein. She recommends using plain microwave rice or mixed leaves topped with tuna or salmon, avocado, grated carrot, chickpeas, boiled egg quarters, edamame beans, and a drizzle of sesame oil. Another option is smoky tacos with thinly sliced courgettes, black beans, tomatoes, pickled onions, avocado, iceberg lettuce, and smoked paprika. The most hydrating dish, according to Biggs, is chilled gazpacho made from ripe tomatoes, cucumber, and red peppers, served cold with wholemeal or seeded bread.
