The Health Benefits of Jelly Beans
Jelly beans are a popular candy eaten around the world. With their bright colors and variety of fruit flavors, they appeal to both kids and adults. While candy is often criticized as being unhealthy, some types of jelly beans can actually offer some health benefits. By choosing the right jelly bean flavors and brands, you can enjoy these colorful treats while supporting your nutrition and health.
Jelly Beans Can Be a Good Source of Antioxidants
Many fruit-flavored jelly beans, especially black currant, elderberry, cherry, and pomegranate varieties, contain high levels of anthocyanins. Anthocyanins are antioxidant compounds that give these fruits their bright red, blue, and purple hues. Research has linked anthocyanins to many health benefits including:
- Improved heart health
- Healthier aging and cognition
- Reduced inflammation
- Cancer prevention
By opting for brightly colored jelly bean varieties, you can add some protective antioxidants into your diet. Just be mindful of limiting your overall sugar intake.
Some Jelly Beans Are Enriched With Vitamins and Minerals
To transform regular candy into a more nutritious treat, some jelly bean brands enrich their products with essential vitamins and minerals. You can now find jelly beans fortified with nutrients like:
- Vitamin C
- Vitamin D
- Calcium
- Zinc
While they can’t replace a healthy, balanced diet, enriched jelly beans can help you meet your daily nutrient needs in a fun way.
They Can Satisfy a Sweet Craving
Feeling an overwhelming urge to dig into cookies, cake or candy? Popping a few jelly beans can help curb a sugar craving by satisfying your sweet tooth. Keeping a small bag of jelly beans on hand gives you a sweet treat option when intense dessert cravings strike.
By filling up on a few jelly beans, you may find it’s easier to avoid temptation from larger dessert portions packed with sugar, fat and excess calories. Using them as part of a balanced eating plan helps keep your sweet treat intake in moderation.
Picking Out the Healthiest Jelly Bean Options
Not all jelly beans are created equal when it comes to nutrition. Some have healthier ingredients and less added sugar than others. When shopping for jelly beans, look for these signs of a healthier product:
Check the Ingredient List
Always read the complete ingredient list when evaluating a jelly bean product. The ingredients are listed in descending order by quantity, so the first few ingredients make up most of the candy’s composition.
Ideally, look for short ingredient lists that have sugar or fruit purée as the first ingredient instead of corn syrup or hydrogenated oils. Avoid jelly beans with artificial flavors, colors and preservatives.
Seek Out Natural Colors and Flavors
Many conventional jelly beans contain synthetic dyes and artificial flavors. Brands advertising “all-natural colors and flavors” use plant-based sources instead. For example, natural berry or grape flavors come from infusing the candy mixture with real fruit juice during processing.
Choosing natural jelly bean varieties helps avoid ingesting lab-created food additives. Their fruity flavors tend to taste more fresh and vibrant as well.
Focus on Added Sugars
While all jelly beans have sugar, checking the nutrition facts label can give insight into products with less. To limit added sugars, buy jelly beans with 10 grams or less total sugars per serving.
Some manufacturers also indicate the percentage of the daily recommended limit for added sugars. Opt for jelly beans with less than 10% daily value from added sugars. Pairing your jelly beans with nuts, fruits or other fiber-rich foods helps prevent blood sugar spikes.
Seek Out Functional Ingredients
As mentioned earlier, certain jelly bean products now add extra ingredients intended to offer health benefits. Keep an eye out for functional ingredients like:
- Probiotics - For digestive and immune support
- Protein - For maintaining muscle
- Prebiotic fiber - For gut health
- Essential vitamins & minerals - For filling nutrition gaps
While functional jelly beans shouldn’t replace your multivitamin or balanced meals, ingredients like these can contribute extra nutrition.
Safely Enjoying Jelly Beans in Moderation
When eaten mindfully as part of a healthy lifestyle, certain jelly beans can be a fun, nutritious food. Keep these tips in mind to integrate jelly beans into your eating plan safely:
Control Your Portions
Sticking to the standard serving size listed on the package helps moderate excess calories and sugar intake. Most brands recommend eating around 20 to 40 jelly beans per sitting. Measure out your portion ahead of time so you don’t overdo it.
Pair Them With Nutritious Foods
Eating jelly beans with high fiber, high protein foods helps balance out your snack. Try some jelly beans together with nuts, cheese, fruit, or a glass of milk. You can also add jelly beans into a yogurt parfait or cottage cheese for a nutrition and flavor boost.
Brush Your Teeth Afterward
While dental cavities aren’t generally a risk for anyone who practices good oral hygiene, brushing soon after eating jelly beans never hurts. It dislodges any sticky sugar residue while freshening your breath.
Alternating bites of other non-sugary foods can also clear your palate between jelly beans to minimize time the sugar stays on your teeth.
Skip Them Before Bedtime
Avoid snacking on jelly beans too close to bedtime, as sugar may disrupt your sleep quality. Consuming sugary foods can give you a burst of energy when your body should be powering down for rest. Have them earlier in the day for the best results.
By picking healthier jelly bean options and employing mindful eating habits, you can incorporate these colorful candies into your balanced diet without guilt. In moderation, certain jelly beans can be a fun and nutritious snack.
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.
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