The Best and Worst Candies for Your Health and Wellness

The Best and Worst Candies for Your Health

Indulging in candy is a delicious treat that many people enjoy, especially around holidays and special occasions. However, not all candies are created equal when it comes to nutrition and health effects. Some options are better than others if you want to satisfy your sweet tooth without going overboard on sugar, calories, and artificial ingredients.

Here is an overview of some of the best and worst candies to choose if you want to make smarter and healthier selections.

The Best Candies for Your Health

These options provide sweet satisfaction without too many downsides:

1. Dark Chocolate

High quality dark chocolate that contains at least 70% cocoa is packed with antioxidants and may benefit heart health. Just be sure to watch portion sizes, as chocolate is high in calories and easy to overeat. Aim for around 1 ounce or less at a time.

2. Jelly Beans

Jelly beans are a candy classic. Some varieties like Jelly Belly jelly beans contain real fruit juices and purees, meaning you get some nutritional value. They are still high in sugar, so moderation is key. But they make a better choice than candy that is purely sugar.

3. Hard Candy

Hard candies like lollipops last a long time in your mouth, so they curb cravings and satisfy your sweet tooth with just a small portion. Options that contain real fruit or fruit juice offer more nutrients than typical hard candy. Just be aware of hard candies that contain sour or tart ingredients that could damage tooth enamel.

4. Greek Yogurt Covered Fruit and Nut Bars

Bar candies like Kind Bars that are primarily made from fruit, nuts, and yogurt make for nutritious sweet snacks. They contain protein, fiber, healthy fats, and less added sugar than traditional candy bars. They still contain natural sugars from fruit, so portion control is important.

5. Snack Bars with Limited Ingredients

Look for snack bars made with a short list of recognizable ingredients like nuts, oats, chocolate chips, dried fruit, and minimal added sweeteners. Larabar, RxBar, and Pure Organic Layered Fruit Bars are good options. But beware of granola and cereal bars that are essentially candied cookies in disguise.

6. Butter Mints

Small hard mints flavored with natural butter and oils make a satisfying after-dinner treat. Brands like Newman's Own use real butter and oils rather than artificial flavors. With only 20 calories per mint, you can enjoy a few without overdoing it on sugar or fat.

The Worst Candies for Your Health

On the flip side, these candy options are highly processed and contain ingredients that can negatively impact your health:

1. Candy Corn

The ingredients in candy corn are basically pure sugar and chemicals like artificial colors and flavors. It offers zero nutritional value and is very high in calories considering its small size. Eat this Halloween favorite only occasionally and in moderation.

2. Marshmallow Candy

Fluffy marshmallow candies are mostly made up of gelatin, sugar and corn syrup. The peanut butter or caramel they are coated with provides a little protein, but overall these treats lack nutrients and are difficult to stop eating once you get started.

3. Fruit Chews

Gummy fruit snacks like Fruit Roll-Ups may seem healthy, but they contain very little real fruit. They are primarily made of corn syrup, sugar, and chemicals. Dried fruit leathers without added sugar make a better choice.

4. Licorice

Licorice contains a compound called glycyrrhizin that can raise blood pressure when consumed in high amounts. If you already have hypertension, it's best to avoid licorice or only eat it sparingly. Additionally, many licorice candies contain artificial flavors and colors.

5. Sour Candies

Extremely tart candies like Warheads and Sour Patch Kids have flavors and coatings that erode tooth enamel. Consuming sour candy too frequently exposes your teeth to acid that weakens and damages them over time.

6. Sugar-Free Candy

Ironically, candies labeled sugar-free or low sugar often contain artificial sweeteners that may have negative health effects if eaten regularly. They also tend to contain more calories than their size suggests. For example, a mini box of Sugar Babies contains 210 calories, which is a significant amount for such a tiny box.

Tips for Healthier Candy Consumption

Here are some tips to keep in mind to indulge your sweet tooth without going overboard:

Pay Attention to Portions

Candy is very calorie dense, so small portions go a long way. Measure out a serving rather than eating directly from the package. Share excess candy with others instead of polishing off the whole bag or box yourself.

Eat With Other Foods

Pairing candy with protein, fiber, and healthy fat helps regulate blood sugar spikes and increases satiety so you feel satisfied sooner. For example, have a few pieces of chocolate with nuts and fruit.

Brush After Eating

Any time you consume sweets, especially sour or sticky candy, take a couple minutes to brush your teeth afterward. This helps counteract the cavity-causing acid and sugar exposure from candy.

Drink Water

Stay hydrated by sipping water between indulgences in sweet treats. Drinking enough water helps prevent dehydration from excess sugar intake.

Pay Attention to Ingredients

Read nutrition labels and look for candies made with real food ingredients you recognize, like fruit purees, nuts, coconut, chocolate, honey, etc. Avoid candies with long lists of added sugars, chemicals, and artificial ingredients.

Watch Out for "Fun Size"

Mini and fun size candy packaging makes it easy to overeat by encouraging you to consume more pieces. Stick to a regular size candy bar or portion out mini candies to curb mindless overindulgence.

Save Candy for Special Occasions

While an occasional treat is fine, candy should not be an everyday indulgence. Reserve it for holidays, celebrations, and other special times to limit your sugar exposure.

The Bottom Line

Not all candies are nutritionally equal. Some options like dark chocolate, certain snack bars, and mints make smarter choices than heavily processed candies full of sugar and artificial ingredients. Pay attention to portions, ingredients, and how often you indulge your sweet tooth. With a little discretion, you can enjoy candy as part of an overall healthy diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.