Complete Guide to Skittles Nutrition Facts and Snacking with Diabetes

Understanding Skittles Snack Size Nutrition Facts

Skittles are a popular colorful fruit candy that many people enjoy as an occasional sweet treat. However, the small snack size packs of Skittles contain about 21 pieces per pack. For people with diabetes, paying attention to the nutrition information and portion sizes of sugary snacks like Skittles is important for managing blood sugar levels.

Nutrition Facts for Skittles Snack Size

Here are some key nutrition facts for a 1 oz (21 piece) snack size pack of original Skittles:

• Calories: 73
• Total Carbohydrates: 18g
• Sugar: 17g
• Added Sugars: 17g
• Protein: 0g
• Total Fat: 0g

As you can see, the main nutrients in Skittles are carbohydrates and sugar. There is minimal protein or fat. The 17g of sugar is a significant amount from such a small snack size.

Ingredients in Skittles

Skittles contain the following main ingredients:

• Sugar
• Corn syrup
• Fruit juice concentrates
• Natural and artificial flavors
• Citric acid
• Coloring agents like Red 40, Yellow 5, Blue 1

There is very little actual fruit in Skittles. Most of the candy is made up of added sugars, artificial colors and flavors.

Glycemic Index of Skittles

The glycemic index (GI) measures how quickly foods raise blood sugar levels. Pure glucose is the benchmark with a GI of 100. Skittles have not been officially tested, but most candies fall in the medium to high glycemic range between 61-99 given their high carb and sugar content.

This means Skittles are likely to cause a quick, significant spike in blood glucose when eaten. This is important to keep in mind for people with diabetes.

Health Impacts of Skittles for People with Diabetes

For people with diabetes, foods high in refined carbohydrates and sugar like Skittles can negatively impact blood sugar management when consumed in excess. Effects can include:

• Blood sugar spikes above target levels
• Difficulty maintaining healthy HbA1c levels
• Increased insulin resistance
• Weight gain
• Increased cardiovascular disease risk

However, candy and sweets can be integrated into a healthy diabetes diet in moderation. Work with your doctor or dietitian to determine appropriate portion sizes and frequency for sugary snacks like Skittles as part of your individualized meal plan.

Tips for Enjoying Skittles with Diabetes

If you choose to consume Skittles as an occasional treat with diabetes, here are some tips:

• Stick to the 1 oz snack size instead of larger packages
• Pair with protein, fat or fiber to help slow sugar absorption
• Account for the extra carbohydrates in your meal plan
• Test blood sugar before and 2 hours after eating to see effects
• Consume with a meal, not alone as a snack
• Limit to a couple times per week at most

Blood Sugar-Friendly Substitutes for Skittles

If you want to skip the added sugars but still enjoy candy-like snacks, try these diabetes-friendly alternatives:

• Fresh berries
• Greek yogurt with vanilla and cinnamon
• trail mix with nuts, seeds andchopped fruit
• Sea salted dark chocolate
• Dried fruit like apricots or apple rings

Treat yourself without spiking your blood sugar by substituting whole foods that provide fiber, protein and nutrients along with sweetness.

Other Popular Candies for People with Diabetes

While sugar-laden candies like Skittles should be limited, there are some better options to choose when you want an occasional sweet treat. Look for portion-controlled candies that include some protein or fat to help slow sugar absorption.

Jelly Beans

Jelly beans are a popular Easter candy similar to Skittles. Opt for smaller 1 oz. portion packs. Pair with peanut butter or cheese for more protein and fat.

Dark Chocolate

The cocoa in dark chocolate contains antioxidants and may improve insulin sensitivity. One small square with 70%+ cocoa provides sweetness.

York Peppermint Patties

These minty treats have sugar but the fat content helps slow digestion. Stick to a single patty as a dessert.

Reese's Peanut Butter Cups

The peanut butter filling provides protein and healthy fats to balance the sugar. Consume mini sizes in moderation.

Sugar-Free Gum

Chewing gum can help clean your mouth and curb sweet cravings. Opt for sugar-free varieties.

Work these occasional, portion-controlled sweet treats into your meal plan rather than mindlessly snacking on candy for best blood sugar control.

Healthy Snacking for People with Diabetes

When a candy craving strikes, first reach for a nourishing diabetes-friendly snack to provide steady energy and satisfaction.

Tips for Healthy Snacking

• Always eat snacks with a source of protein or fat
• Portion snacks into baggies or bowls instead of eating from the package
• Keep fruit and veggie slices washed, cut and ready to grab
• Choose whole foods over processed snack products when possible
• Drink water or unsweetened drinks instead of sweetened beverages

Diabetes-Friendly Snack Ideas

• Apple slices with peanut butter
• Greek yogurt with nuts and cinnamon
• Hard boiled egg and whole grain crackers
• Nut and seed trail mix
• Edamame hummus with veggie sticks
• Cottage cheese with avocado
• Tuna salad stuffed in a tomato

Keep a well-stocked pantry and fridge so healthy snacks are always available when hunger strikes. Prepare snack bags and containers in advance for grab-and-go ease.

Incorporating Candy into a Healthy Diabetes Diet

Candy and other sugary foods are not entirely off limits with diabetes. The key is practicing moderation and planning ahead to account for the extra carbohydrates.

Read Labels for Portion Info

Check the nutrition label for one serving size and stick to that amount. Avoid mindless overeating from large packages.

Count Carbs and Adjust Insulin Accordingly

Add up the carbs from any candy to calculate the dose of insulin needed to cover it.

Work Sweets Into Your Meal Plan

Exchange an equivalent carb serving of whole grains or other foods to keep total carbs in check.

Time It Right

Enjoy candy alongside a meal when your insulin levels are already higher.

Balance with Protein and Fiber

Pair sweets with nuts, cheese sticks, yogurt or another protein or fiber source.

By carefully budgeting for sugary treats as part of your overall diabetes nutrition plan, you can still satisfy your sweet tooth at times in a healthful way.

Creating a Sustainable Healthy Lifestyle with Diabetes

While candy is fine as an occasional indulgence, focusing on overall balanced nutrition, exercise and self-care habits is key for your best health with diabetes. Some tips:

Eat Nutrient-Dense Foods

Emphasize vegetables, fruits, lean proteins, whole grains, and healthy fats from foods like nuts, seeds, avocados and olive oil.

Stay Hydrated

Drink plenty of water and limit sugary beverages. Eat fruits and veggies with high water content.

Exercise Daily

Aim for 30+ minutes per day of cardio and strength training to improve blood sugar control and insulin sensitivity.

Monitor Your Levels

Check your blood sugar regularly to see how different foods impact you. Record results to identify patterns.

Reduce Stress

Manage stress through yoga, meditation, deep breathing and other relaxing activities. Unmanaged stress raises blood sugar.

Focus on consistency with daily health habits. Be patient and kind towards yourself through the ups and downs. Over time, small steps create big progress.

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.