If you havediabetesyou may feel like sugar is your enemy. But when you have a hankering for something sweet, is sugar-free candy a healthy option?
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In this Q and A, registered dietitian Anna Taylor, MS, RD, LD, CDE,answers our questions and discusses what you need to know about sugary treats and other foods that use sugar substitutes.
Q: Should people with diabetes eat candy with or without sugar?
A: About 90 percent of your diet should focus on healthy foods like fruits, vegetables, beans, whole grains, poultry and fish. There is wiggle room in a healthful diet for treats like sweets whether you have diabetes or not. That is where candy would fit.
You should enjoy your food — and food also has social, emotional and physical health benefits. Built into the recommended dietary guidelines is room for getting up to 10 percent of your calories from sugar every day.
Treats affect your blood sugar. So if you havediabetes, it’s important to focus on portion control and moderation when you select these foods.
In other words, you can eat treats even if you have diabetes. But you need to account for the carbohydrate and calorie content they provide in your diet whether they are sugar-free or not.
Q: How much sugar should you allow in your daily diet?
A: Everyone with diabetes is different, but here’s what the American Heart Association recommends:
- Nomore than 25 grams of added sugar (about six teaspoons or 100 calories) daily for women
- No more than 36 grams (about nine teaspoons or 150 calories) of added sugar per day for men
Q: How does sugar-free candy affect your body?
A: Some sugar substitutes contain carbohydrates, while others do not. All carbohydrates turn into sugar in the body, leading to elevated blood sugar levels. You have to read the nutrition facts label to know whether a product contains carbohydrates.
It’s true that sugar alcoholssuch as sorbitol, xylitol, and mannitol, don’t affect blood sugars as dramatically as other carbohydrates do. So sugar-free candy with most of the total carbs coming from these alcohols will typically have less impact on your blood sugar.
Many of those who have type 2 diabetes do well with an intake of 30 grams to 45 grams of carbs per meal (for women) and 45 to 60 grams per meal (for men), and snacks with no more than 20 grams of carbs. See a registered dietitian for individualized recommendations.
Q: What are some misunderstandings that surround sugar-free candy?
A:There are several, including:
- Sugar-free means unlimited. Sugar-free candies and other treats may still contain carbohydrates. In addition, some sugar-free candy contains significant calories and is high in saturated or trans fats. Pay attention to serving sizes, strictly avoid trans fats and limit saturated fat to 6 percent (fewer than 13 grams) of total calories per day. For a 2,000 calorie per day diet, this would be about 13 grams.
- Sugar-free means healthy. Fruits, vegetables, beans and whole grains are examples of healthy foods. Candy doesn’t count as healthy, even if it is sugar-free. If you eat a lot of candy and aren’t ready to cut back, however, switching to sugar-free candy may help you better control your carbohydrate intake. The long-term goal, though, is to cut down on all candy.
- It is only for people with diabetes.Those who have diabetes can eat sugar as part of their overall carbohydrate budget. Both kinds of candy can increase blood sugars, especially if portion and carbohydrate content are not considered. In addition, people with or without diabetes may choose sugar-free candy if they are trying to lower calories or decrease sugar intake.
Q: Are there benefits to choosing sugar-free candy?
A:There are several possible benefits, including:
- When eaten in moderation, sugar alcohols don’t dramatically increase blood sugars.
- It may contain fewer total carbohydrates than regular candy.
- It obviously has less added sugar than regular candy.
- It may have fewer calories than regular candy.
Q: Are there any problems with sugar-free candy?
A: Sugar alcohols can cause adverse gastrointestinal symptoms such as bloating, abdominal pain, gas and diarrhea. So it’s a good idea to stick to the serving size recommendations.
Some studies suggest that certain zero-calorie sweeteners may also stimulate appetite, which can be counterproductive for someone who is trying to watch their weight.
The bottom line: Most people can enjoy treats — with or without sugar — as part of a healthy diet. If you have questions about sugar or carbohydrate intake, consult your doctor or a dietitian.
FAQs
Bottom line. Yes, children and adults with diabetes can and do eat candy. The key is moderation and making sure to track the number of carbohydrates and calories eaten. Sugar-free candies can be better for blood sugar levels, but they still contain carbs and calories.
Should diabetics eat sugar-free candy? ›
Less blood sugar impact: If you have diabetes, sugar-free candies are a better choice for keeping blood sugar stable. But don't assume they're carb-free, especially if they contain sugar alcohols. Better for your teeth: Sugar-free candies and gums pose less of a risk to your teeth than their sugary counterparts.
Are sugar-free options better for diabetics? ›
“Used in moderation, artificial sweeteners can be safe for people with diabetes, and they can be used to reduce both your calorie and carbohydrate intake,” explains diabetes educator Sue Cotey, RN, CDCES. “Sugar substitutes also can help curb those cravings you have for something sweet.”
What is the healthiest sugar substitute for diabetics? ›
5 Sugar Substitute Ideas for People With Diabetes
- Stevia. While you can buy stevia sweetener packets, it also grows as a plant — and some websites make harvesting and drying your own look easy. ...
- Coconut Palm Sugar. ...
- Erythritol. ...
- Advantame. ...
- Yacon Syrup.
Advantages for Well-Controlled Early-Stage Diabetes: Russell Stover sugar-free candy, enriched with sugar alcohols such as maltitol, erythritol, lactitol, mannitol, and sorbitol, presents a potential boon for individuals with well-controlled early-stage diabetes.
What candy can you eat with diabetes? ›
Diabetes Candy Exchanges
| M&Ms, plain or peanut | 1 fun size bag |
|---|
| Hershey Kisses or Hugs | 5 pieces |
| Gummy bears | 8 pieces |
| Hershey mini chocolate bars (with almonds, Krackle, or dark chocolate) | 3 |
| Tootsie Pop | 1 |
12 more rowsExamples of some diabetes-friendly desserts include:
- granola (with no sugar added) and fresh fruit.
- trail mix with nuts, seeds, roasted pepitas, and dried cranberries.
- graham crackers with nut butter.
- angel food cake.
- chia seed pudding.
- low sugar avocado mousse.
- frozen yogurt bites made with plain Greek yogurt and berries.
They found that added sugar, primarily in the form of fructose, is significantly more harmful when it comes to diabetes. Fructose can play a role in boosting fat accumulation in the liver, the researchers said, which leads to inflammation and insulin resistance.
Is co*ke zero ok for diabetics? ›
If you are living with diabetes, you can drink co*ke Zero, along with any other sugar-free beverages you enjoy. That said, it's always a good idea to drink diet sodas like co*ke Zero in moderation. As much as possible, choose water as your go-to beverage.
Is sugar-free better or worse for you? ›
Removing all sugar from your diet means you might miss important nutrients found in fruits, whole grains and dairy. Diets that cut out all carbohydrates and sugars, such as the ketogenic diet, can be harmful to your health. Without sugar, our bodies must find alternative sources of energy.
Diabetic hypoglycemia occurs when someone with diabetes doesn't have enough sugar (glucose) in his or her blood. Glucose is the main source of fuel for the body and brain, so you can't function well if you don't have enough.
Can diabetics eat sweets once in a while? ›
You don't need to cut out sugar from your diet if you have diabetes. And while we don't know exactly what causes type 1 diabetes, but it isn't linked to lifestyle, and so sugar doesn't directly cause the condition.
What brand of sugar is best for diabetics? ›
Sucralose. Sucralose is an artificial sweetener that isn't metabolized by the body. This means that it passes through your system without being digested, making it calorie-free. It's suitable for diabetics as it also promotes better health.
Can diabetics safely eat sugar-free candy? ›
Bottom line. Yes, children and adults with diabetes can and do eat candy. The key is moderation and making sure to track the number of carbohydrates and calories eaten. Sugar-free candies can be better for blood sugar levels, but they still contain carbs and calories.
What is a good sugar-free snack for a diabetic? ›
The 21 Best Snack Ideas If You Have Diabetes
- Hard-Boiled Eggs. Hard-boiled eggs are a healthy snack for people with diabetes. ...
- Yogurt with Berries. ...
- Handful of Almonds. ...
- Veggies and Hummus. ...
- Avocado. ...
- Sliced Apples with Peanut Butter. ...
- Beef Sticks. ...
- Roasted Chickpeas.
Twizzlers, 2 Strawberry Twists These are almost pure sugar. “Sometimes people with diabetes want to use their favorite candy to treat a low blood sugar incident,” says Norwood. “It's permission to eat sugar when they otherwise feel they shouldn't be eating it regularly.” Carbohydrate count: 18 g.
Is sugar-free really sugar-free? ›
Sugar substitutes taste sweet but don't contain sugar. They have fewer calories than sugar, and some have no calories at all. Foods labeled “sugar-free,” “keto,” “low carb” or “diet” often contain sugar substitutes, which fall into three categories: artificial sweeteners, sugar alcohols and novel sweeteners.
Is sugar-free jello ok for diabetics? ›
If you want something sweet, sugar-free Jello is a great low-calorie snack option for diabetics. To really add to the experience, consider adding some sugar-free whipped cream on top!
