Understanding Diabetes and Sugar Intake
For people living with diabetes, monitoring sugar intake is an important part of managing the condition. Eating too many sugary foods can cause blood sugar spikes, which can be dangerous. However, with careful planning and smart food choices, people with diabetes can still enjoy sweet treats in moderation.
When looking for candy and other sweets, the main thing to watch out for is the total carbohydrate content. Carbs directly impact blood sugar levels. The American Diabetes Association recommends aiming for 45-60 grams of carbs per meal and 15-30 grams per snack.
The source of carbs is also important. Complex carbs from whole grains, fruits, vegetables and dairy have less impact on blood sugar than simple or refined sugars like table sugar, corn syrup and honey. Thats why candy and other sweets tend to be tricky for diabetes management.
Fortunately, there are many great options for sugar free and low carb candy on the market today. With a little planning, people with diabetes can satisfy their sweet tooth without negative effects.
Choosing the Best Sugar Free Candy
When evaluating sugar free candies, keep the following tips in mind:
- Check the nutrition label for total carbohydrate content. Look for candies under 15g total carbs per serving.
- Scan the ingredients list. Avoid anything with sugar, honey, corn syrup or other sweeteners in the first few ingredients.
- Look for candies made with natural sweeteners like stevia, monk fruit or erythritol rather than artificial sweeteners.
- Prioritize options with some nutritional value, like high fiber or protein.
- Pay attention to serving size. Even sugar free candies can add up fast.
With these tips in mind, here are some of the best low sugar and sugar free candy options for people with diabetes:
Sugar Free Chocolates
Chocolate lovers dont have to give up their favorite treat. Many companies now offer delicious sugar free chocolate options. Some great choices include:
- Lily's Sweets Stevia Sweetened Chocolate - Made with stevia and inulin fiber.
- Endangered Species Sugar Free Chocolate - Sweetened with thaumatin and stevia.
- Russel Stover Sugar Free Chocolates - Made with malitol and sorbitol.
- Hershey's Zero Sugar Chocolate - Sweetened with malitol.
When choosing sugar free chocolates, aim for at least 70% cacao content for the greatest health benefits and remember to account for the carb content.
SmartSweets
SmartSweets are gummy candies and other chewy sweets made with plant-based fibers and natural sweeteners. Most are low glycemic and contain just 2-3g net carbs per serving. Delicious flavors include:
- Sour Blast Buddies
- Sweet Fish
- Sour Beans
- Fruity Bears
- Peach Rings
SmartSweets are sweetened with stevia and erythritol. They have a texture similar to traditional gummy candies without the added sugar.
ChocZero
ChocZero offers an impressive selection of sugar free chocolate bars, chips and syrups. Their products use monk fruit as the primary sweetener. With no sugar alcohols, they are lower in carbs than many sugar free chocolates. They also offer both dark and milk chocolate options. Some top picks:
- Sugar Free Dark Chocolate Bar
- Sugar Free Milk Chocolate Bar
- Sugar Free Dark Chocolate Chips
- Sugar Free Milk Chocolate Chips
- Sugar Free Chocolate Syrup
HighKey Snacks
HighKey snacks offers keto-friendly, low carb candy alternatives like cookies, cereal bars and chocolate. Products are sweetened with stevia and made with almond or coconut flour. Carb counts range from just 1-5g per serving. Some options include:
- Snickerdoodle Cookies
- Chocolate Chip Cookies
- Blueberry Cereal Bars
- Double Dark Chocolate Bars
No Sugar Added Fudge Bars
Fudge bars and ice cream bars can satisfy a sweet craving, and many no sugar added options are surprisingly low in carbs. For example, sugar free fudge bars from brands like:
- Yasso
- Halo Top
- Enlightened
- Breyers
Typically contain 5g net carbs or less per bar. They are sweetened with sugar alcohols like erythritol and maltitol.
Sugar Free Jelly Beans
For a fruity candy fix, sugar free jelly beans are a tasty option. Brands like:
- Jelly Belly
- SmartSweets
- Russell Stover
Make jelly bean varieties sweetened with stevia, erythritol or other natural sweeteners. Carb counts range from about 3-8g net carbs per serving depending on the brand.
Sugar Free Mints and Gum
Sugar free mints and chewing gum offer a small sweet treat with very minimal carb impact. Options like Tic Tacs, Ice Breakers Mints and Trident Sugar Free Gum have less than 1g net carbs per serving.
These can help freshen breath or cleanse the palate after eating without affecting blood sugar levels. Just be mindful of chewing gum too vigorously, which can cause gas and bloating.
Healthy Portion Sizes for Sugar Free Candy
When eating any candy or desserts, portion control is key for blood sugar management. Here are some healthy portion sizes to keep in mind with sugar free candies:
- Chocolate - 1 small square or 5-6 chocolate chips
- Hard Candy - 1-2 pieces
- Gummy Candy - 5-6 pieces
- Fudge bars - 1 bar
- Jelly beans - 15-20 beans
- Mints - 1-2 mints
It's easy to overdo it on candy, even sugar free varieties. Be mindful of serving sizes and avoid mindless snacking straight from the bag or box.
For people with diabetes, it can also help to track carbohydrate intake. Enjoy treats in moderation by accounting for candy in daily carb budget or exchanging with other carb foods at meals.
Tips for Incorporating Sugar Free Candy
Here are some tips for safely enjoying sugar free candy with diabetes:
- Check blood sugar - Monitor blood sugar before and about 1-2 hours after eating candy to see effects.
- Bolus insulin - Administer insulin to cover carbohydrates from candy.
- Eat with food - Pair candy with protein, fat and fiber to blunt blood sugar response.
- Limit caffeine - Added caffeine from coffee or soda can amplify blood sugar spikes.
- Stay active - Light exercise helps manage blood sugar levels after eating.
- Brushing teeth - Brushing teeth or rinsing mouth after eating helps prevent lingering sugar exposure.
With careful carb counting and portion control, sugar free candy can be part of a healthy diabetes diet. Satisfy sweet cravings without the extra sugar spike.
Potential Effects of Sugar Free Candy
While sugar free candies are lower in carbs and sugar, some effects are still possible:
- Blood Sugar Spikes - Candy can still raise blood sugar due to other carbs and ingredients.
- Gastrointestinal Issues - Sugar alcohols may cause gas, cramping or diarrhea.
- Dental Problems - Sticky, chewy candies boost risk for cavities.
- Weight Gain - Candy provides empty calories and can stimulate hunger.
- Allergies - Some sugar substitutes may cause allergic reactions.
To reduce risks, avoid overdoing it on sugar free sweets. Prioritize your daily carb intake on nutritious foods like non-starchy veggies, high fiber grains and lean proteins. Enjoy treats in moderation as part of an overall healthy diet.
Frequently Asked Questions
Is sugar free candy OK for diabetics?
Sugar free candy is a better option than regular candy for people with diabetes. However, it can still affect blood sugar levels due to other carbohydrates. Portion size and carb content are important factors.
What are the worst candies for diabetics?
The worst candies for diabetics are those high in sugar and refined carbs, like regular varieties of gummy bears, chocolates, jelly beans, hard candies, soda and more. Always check nutrition labels.
What can a diabetic eat instead of candy?
Great alternatives to candy for diabetics include fresh fruit, yogurt, sugar free puddings, peanut butter or almond butter with apple slices, dried fruits like mangoes, roasted chickpeas, nuts, or baked kale chips.
Is dark chocolate OK for diabetics?
Dark chocolate in small portions can be suitable for people with diabetes due to its lower sugar content and presence of antioxidants. Look for at least 70% cacao and pair with nuts or berries to balance carbs.
Are sugar free mints OK for diabetics?
Yes, most sugar free mints are safe for diabetics to enjoy. Options like Tic Tacs and Ice Breakers Mints have minimal carb impact. Just watch portion sizes, as too many mints can affect blood sugar.
FAQs
Do sugar alcohols count as carbs?
Sugar alcohols like erythritol and maltitol are lower in carbs than regular sugar. However, they still contain about half the carbohydrates of regular sugar per gram, so they can affect blood sugar levels. Always check labels.
How much candy can a diabetic eat per day?
There is no universal "safe" amount, as carb needs vary by individual. A good guideline is to limit sugar free candy to 15-30 grams of net carbs or less per day, spread out into small portions as snacks or desserts.
What are the best gummy candies for diabetics?
Some of the best gummy options include SmartSweets, Ritter Sport, Albanese, and select Haribo and Jelly Belly varieties that are made with sugar alcohols instead of regular sugar.
Are sugar free cough drops OK for diabetics?
Yes, most brands of sugar free cough drops are acceptable in moderation, just be aware they may contain 2-4g of carbs per drop. Read labels and account for carb totals.
Should diabetics avoid xylitol?
Xylitol does not directly affect blood sugar levels, but some argue it should still be limited. Speak to your doctor about whether products sweetened with xylitol fit into your dietary plan.
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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