No Sugar Candy: Healthier Options for Your Sweet Tooth

Enjoying No Sugar Candy and Sweets

Candy is a beloved treat for people of all ages. With colorful packaging and tantalizing flavors, sweets offer a fun, joyful food. However, regular varieties are often packed with refined sugars that can negatively impact health.

The average American eats about 22 teaspoons of added sugars per day, which far exceeds recommendations. The American Heart Association advises no more than 6 teaspoons for women and 9 for men. Consuming excess added sugars substantially raises risks for obesity, diabetes, heart disease and more.

Luckily, with no sugar candy and other better-for-you sweet treats, you dont have to give up that sweet tooth satisfaction entirely. Read on to learn all about sugar-free candies and desserts so you can keep enjoying the sweeter side of life.

Understanding Sugar Alcohols

So-called sugar-free candies get their sweetness from sugar alcohols (also called polyols). These are carbohydrates derived from fruits and plants that taste similar to sugar but with fewer calories and lesser impacts on blood sugar.

Common sugar alcohols used in food products include:

• Xylitol
• Sorbitol
• Maltitol
• Lactitol
• Mannitol
• Erythritol
• Isomalt
• Hydrogenated starch hydrolysates

The FDA requires foods containing these sweeteners to include the statement Sensitive individuals may experience a laxative effect from excessive consumption of this product. Thats because sugar alcohols can potentially cause gastrointestinal issues when consumed in very large amounts.

Sugar Alcohol Calories and Carbs

Sugar alcohols are lower in calories gram for gram compared to regular sugar. They typically contain about 0.2 to 3 calories per gram, while sucrose sugar has 4 calories.

They also dont spike blood sugar and insulin quite as dramatically as regular sweets. However, the carbs from sugar alcohols do still count and can add up. So those tracking net carbs for medical needs should account for them.

Different sugar alcohols have varying impacts on blood sugar as well based on how quickly and thoroughly the body absorbs them. Glycemic indexes range from about 7 for erythritol up to 52 for maltitol.

Benefits of Sugar Alcohol Sweets

For those looking to keep added sugars and calories in check, sugar-free candy can be an excellent option to help satisfy a sweet tooth. Benefits include:

• Fewer calories than regular candy and chocolate
• Wont spike blood sugar as dramatically
• Help reduce excess added sugar intake
• Offer variety for low carb and keto diets
• Provide sweet options for diabetics

Downsides of No Sugar Candy

While sugar alcohols are considered healthier than sugar, that doesnt necessarily make large amounts healthy. Some drawbacks include:

• Can still cause GI upset when over-consumed
• Often contain fillers, colors and preservatives
• Dont offer nutrition like whole foods
• May perpetuate sweet cravings
• Need moderation for weight and blood sugar goals

Additionally, many products advertise as sugar-free when they really just replace sugar with artificial sweeteners like aspartame, sucralose and saccharin. Research on the safety of these non-nutritive sweeteners is mixed, with some studies linking them to negative effects.

Choosing the Best No Sugar Candy

When purchasing sugar-free candy and chocolate, aim for those made with solely sugar alcohols, not artificial sweeteners. Scan ingredients lists and look for xylitol, erythritol or maltitol syrup rather than maltodextrin which indicates artificial sweeteners.

Some specific types of no sugar candy tend to be better options as well. Lets explore some top picks...

No Sugar Dark Chocolate

Whats better than chocolate? Sugar-free chocolate you can enjoy without guilt, of course! Several companies now offer delicious options made with sugar alcohols and high cacao content.

Pure dark chocolate contains antioxidants and inflammation-fighting compounds not found in milk varieties. Just stick to a square or two to keep calories reasonable.

No Sugar Candy Canes

These festive treats conjure up nostalgic childhood Christmas memories, but regular candy canes come with up to 9 teaspoons of sugar each! Thankfully, sugar-free options let you enjoy Peppermint without the sugar overload.

No Sugar Gummy Bears & Worms

Gummy candies top lists of popular sweets, but a small 4-5 ounce bag can have 30+ grams of sugar from corn syrup, sucrose, even sometimes potato starch. No sugar gummies made with xylitol or erythritol make for a less guilty pleasure.

No Sugar Hard Candies

Werthers Originals and other hard candies mean well when they claim to soothe your throat. But behind that health halo hides loads of sugar. The same flavors exist now free of sugar, so treat yourself to a honey lemon lozenge instead!

No Sugar Peanut Brittle

Skip the blood-sugar rollercoaster that comes with sugary peanut brittle by choosing no sugar brittle treats made with almond flour instead. They capture that sweet-and-salty flavor beautifully without added sugars.

No Sugar Marshmallows

Air-puffed vanilla marshmallows offer familiar comfort, but without all the added sweeteners of regular varieties that contain corn syrup and dipotassium phosphate. Toast up a few over a piping mug of hot cocoa next time.

Baking and Desserts Without Sugar

Beyond candy, sugar-free baking lets you craft sweet treats like cakes, cookies, muffins and more to your hearts content using sugar alternatives.

Sugar-Free Sweeteners for Baking

When baking without sugar, youll need to swap in a replacement to provide flavor, texture, moisture, browning capabilities and the all-important sweetness. Here are some options...

• Stevia - Derived from Stevia rebaudiana plant. Very sweet so less is needed.
• Erythritol - Sugar alcohol with about 0.24 calories per gram.
• Xylitol - Sugar alcohol equal sweetness to sugar with 40% fewer calories.
• Monk fruit or Lakanto - Sweetener extracted from monk fruit.
• Swerve - Blend of erythritol and prebiotic oligosaccharides.
• Allulose - Newer rare sugar with same taste and browning as white sugar.

No Sugar Cookie and Bar Recipes

Cookies, brownies and other sweet bar treats are simple to make sugar-free. Granulated swap-ins like Swerve, Lakanto or Xylitol work beautifully to keep texture and moisture intact.

Sugar-free chocolate chips even mean you can have chocolate chunk cookies galore sans added sweeteners. Nuts, oats and dried fruits offer additional flavor in no-bake varieties as well.

No Sugar Cakes and Frostings

From fluffy birthday cake to decadent chocolate torte, you neednt give up baked confections because of sugar. While sugars volume and caramelization is hard to perfectly duplicate, combinations of stevia, almond flour, xylitol and other sugar-free ingredients get you awfully close!

Make sure to look for sugar-free extracts for flavoring too. For frosting, experiment with adding mascarpone cheese or sugar-free sweetened condensed milk to whipped cream as a base. Top your creations with fresh fruit for even more sweetness.

No Sugar Ice Cream

Quality no sugar ice creams swap sugars for allulose, monk fruit or stevia blends to churn up creamy desserts in flavors like vanilla, chocolate and strawberry. Some brands even use both heavy and light cream for a truly rich treat!

You can also experiment with making your own healthier versions at home. Blend frozen bananas or avocado with cocoa powder, vanilla and nut butters for a simple soft serve alternative. Or use sugar-free sweeteners in this classic no churn recipe.

No Sugar Pies & Crumbles

From apple in autumn to blueberry in summer, pies showcase fruit at its finest. By naturally sweetening the filling with ripe berries and swapping sugar for xylitol or Swerve in the crust, you can enjoy seasonal pies guilt-free.

Crumbles work similarly, with a nutty topping accented by cinnamon, nutmeg and ginger instead of added sweeteners. Baked fruit galettes using almond flour for the crust make another fantastic sugar-free dessert.

Reading Labels on No Sugar Candy & Sweets

When evaluating sugar-free candy labels, look for these positive indicators:

• Words like xylitol, erythritol, sorbitol, lactitol as main sweeteners
• No maltodextrin or artificial sweeteners in ingredients
• Short overall ingredients list
• Low net carbs and calories if weight is a concern
• No hydrogenated oils

And be wary of:

• Sugar alcohols way down the list after sweeteners like corn syrup
• Long list of additives and coloring agents
• Contains molasses, agave, coconut sugar or other added sweeteners
• Artificial dyes like Red 40, Yellow 5 and Blue 1

What words appear first in the components list offers insight into the main ingredients. So if a sugar alcohol is towards the end or you see suspicious additives, keep looking for better options.

Tips for Enjoying Sugar-Free Candy and Sweets

Here are final tips for keeping no sugar candy and desserts as part of a balanced diet:

• Read labels - Can't stress this enough, always check what sweeteners are used!
• Stick to small portions - Even with better ingredients, sweets shouldn't dominate diets
• Pair with protein - This helps balance blood sugar response even more
• Mind gastrointestinal tolerance - Reduce portions if you experience bloating or other GI upset
• Drink plenty of water - Proper hydration helps the body adjust to sugar alcohols
• Brush after consumption - While better for teeth than sucrose, sugar alcohols are still acidic

You neednt resign yourself to a life devoid of sweets! By understanding sugar alcohols, reading labels carefully and practicing moderation, products featuring no sugar candy and sugar-free desserts can be an excellent way to keep enjoying lifes little pleasures in a healthier way.

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.