The leaves are changing color, signaling that Halloween and the holiday season are right around the corner. In every store you enter, you’re greeted with displays of candy. If you have diabetes, you may feel overwhelmed this time of year. According to Parkview diabetes educators, there are some very smart solutions to this seasonal dilemma.
Does having a diabetes diagnosis mean that you are no longer able to eat candy? Do you need to eat sugar-free candy instead? These common misconceptions are not true. Individuals with diabetes can enjoy candy on occasion, just as those without diabetes can. The bottom line is that none of us, diabetic or otherwise, need daily doses of candy in our diet. Those with diabetes need to coordinate it into their diet with a little more care.
Sugar-free candy
If you choose to consume sugar-free candy, it’s important to understand what you’re eating. People often assume that sugar-free candy can be consumed in unlimited quantities, but this is not the case. Sugar-free candy is just that … sugar-free. However, it is not calorie-free. Sugar-free candy has as many calories as regular candy, but those calories do not enter the bloodstream as glucose and elevate blood sugar readings.
Sugar-free candy does not contain sugar, but instead sugar alcohols. Sugar alcohols are types of sweeteners that have a chemical composition of both sugar and alcohol (not the type of alcohol found in alcoholic beverages). They are very different than the sweeteners you might use in coffee or tea. Sugar alcohols are often found in chewing gum, ice cream, pudding, frosting, cakes, cookies, jam, jelly and candy. They are used to provide a sweet taste without using table sugar or sucrose. Sugar alcohols help the food item to have adequate bulk, texture and moisture, and to prevent them from browning when heated.
They sound too good to be true! So, what is the catch? Sugar alcohols are digested very slowly in the intestine and are not fully absorbed into the blood. Therefore, they do not raise blood sugar the same way other carbohydrates do. Due to the slow digestion, they are fermented by the bacteria in the intestine and as a result can cause abdominal gas, bloating and diarrhea. Some individuals are more sensitive to this than others.
To assess your body’s reaction to sugar alcohols, here are three tips for finding them hidden in your foods.
- Assess the ingredient list found on food packages. Look for words that end in “ol”, just as the word alcohol does. Examples of sugar-free sweeteners are erythritol, lactitol, mannitol, sorbitol, and xylitol. Isomalt and hydrogenated starch hydrolysates (HSH) are also sugar alcohols.
- The ingredient list on the packages lists the ingredients in descending order by weight. The closer to the beginning of the list the sugar alcohol is, the more of it there is in the food product.
- Remember sugar alcohols contain calories. Always look at the food label for guidance as to how they fit in your total calorie needs and how they compare to the regular version of the product.
If you have questions or need assistance managing your diabetes, call 260-373-4280 to schedule an appointment with Diabetes Services.
Source
http://www.fda.gov/nutritioneducation
FAQs
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.
What happens when you eat too much sugar-free candy? ›
Sugar alcohols are digested very slowly in the intestine and are not fully absorbed into the blood. Therefore, they do not raise blood sugar the same way other carbohydrates do. Due to the slow digestion, they are fermented by the bacteria in the intestine and as a result can cause abdominal gas, bloating and diarrhea.
Does sugar free candy raise your a1c? ›
Sugar-free candy is made with artificial sweeteners, meaning that it can have a lighter impact on blood sugar levels. However, a common misconception is that sugar-free candy does not impact blood sugar. It does, in fact, contain carbohydrates and calories.
What's a healthy hard candy? ›
If you prefer hard candy over chewy, grab a bag of Dr. John's hard candy. These sugar-free candies are tooth-friendly and a great choice for those with diabetes (as are these chocolate recipes you won't believe are diabetic-friendly). These candies are also allergy-friendly, so everyone can enjoy them.
Does sugar free candy mess up your stomach? ›
Cons of Sugar-Free Candy
Digestive side effects: For some people, especially those with irritable bowel syndrome (IBS), sugar alcohols can cause unpleasant gastrointestinal side effects such as bloating and diarrhea. 4 Avoid large amounts, especially if you're sensitive to them. 5.
What are the side effects of sugar free Jolly Ranchers? ›
Sorbitol, a sugar alcohol, is used in sugar-free gum, mints, candy and other products. It is also found naturally in apricots, apples, pears, avocadoes and other foods. At high levels, sorbitol can cause bloating, cramps and diarrhea.
What is the healthiest sugar substitute? ›
Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.
Which is worse, sugar or artificial sweeteners? ›
Or even better yet — no added sugar. That's your absolute best bet. “Really, both sugar and artificial sweeteners are a problem for your health,” says functional medicine specialist Melissa Young, MD. “But if we're comparing what's worse, artificial sweeteners are far worse than sugar.”
What is the least harmful artificial sweetener? ›
The FDA has determined these sweeteners are safe, or not toxic, for the general public:
- Aspartame.
- Acesulfame potassium (Ace-K)
- Sucralose.
- Neotame.
- Advantame.
- Saccharin.
Sugar substitutes don't affect your blood sugar level. In fact, most artificial sweeteners are considered "free foods." Free foods contain less than 20 calories and 5 grams or less of carbohydrates, and they don't count as calories or carbohydrates on a diabetes exchange.
These side effects include gastrointestinal symptoms [9], neurologic [10] and taste perception changes [11], allergic reactions [12], insulin and metabolic effects [13], and cardiovascular effects [14]. In addition, ASs have been shown to affect the gut microbiota that may mediate certain side effects [15].
Does sugar-free candy raise cholesterol? ›
So if you insist on eating sugar-free products, you should do so as thoughtfully as you would any other sugar-laden treat. And sugar-free does not mean fat-free. Candies that contain artificial sweeteners usually have high levels of saturated fat, which causes an increase of cholesterol in the arteries.
What is the most unhealthy candy in the world? ›
Not only do Twix bars have the most calories, but they also have the highest amount of fat, making them the least healthy candy for your child to eat. Just one Fun Size Twix contains 250 calories, 17 grams of sugar and 14 grams of total fat. That's a lot for such a small piece of candy!
What is the most safest candy? ›
What is the healthiest common candy? Dark chocolate with a high cocoa content (70% or more) is often considered one of the healthiest options. It contains less sugar and is rich in antioxidants called flavonoids, which may have heart-healthy benefits.
Are free sugars bad for you? ›
Having a diet high in free sugars can be harmful to health as it is associated with dental decay and may lead to excess consumption of energy (calories), which over time can cause overweight and obesity. In the UK current average intakes of free sugars in all age groups are well above the 5% dietary recommendation.
Can I eat sugar free candy and lose weight? ›
“Replacing free sugars with non-sugar sweeteners does not help people control their weight long-term,” said Francesco Branca, director of WHO's department of nutrition and food safety. “We did see a mild reduction of body weight in the short term, but it's not going to be sustained.”
Is sugar free hard candy better for your teeth? ›
Sugar-free hard candies, such as the candies your grandparents seem to always have one them, also stimulate saliva production, which has a positive effect on dental health because it washes the mouth of bacteria and plaque that cause tooth problems.
