Sugar Free M&M's Peanut - Diabetes Friendly Candy Option

Enjoying Candy with Diabetes? Sugar Free M&M's Peanut May Be An Option

Having diabetes doesn't mean completely swearing off candy. With care and moderation, people with diabetes can still enjoy sweet treats. Sugar free candies like M&M's peanut can allow for candy consumption while keeping blood sugar in check.

Sugar free M&M's peanut have no sugar added. They're sweetened with artificial sweeteners instead. This makes them a lower glycemic choice compared to regular candy. They can be incorporated into a healthy diabetes meal plan.

Read on to learn more about sugar free M&M's peanut. We'll cover nutrition facts, glycemic impact, where to find them, proper portion sizes, and other diabetes-friendly candy options.

Nutrition Facts of Sugar Free M&M's Peanut

Original M&M's peanut contain 29g of sugar in a 1.74oz (49g) serving. Sugar free M&M's peanut have 0g of sugar and are sweetened with sucralose and acesulfame potassium instead.

Here are the nutrition facts for a 49g serving (about 1.74oz) of sugar free M&M's peanut candy:

• Calories: 220
• Fat: 12g
• Saturated Fat: 3.5g
• Trans Fat: 0g
• Cholesterol: 0mg
• Sodium: 55mg
• Carbohydrates: 21g
• Fiber: 2g
• Sugars: 0g
• Protein: 7g
• Vitamin A: 0% DV
• Vitamin C: 0% DV
• Calcium: 4% DV
• Iron: 6% DV

In addition to having no sugar added, a serving provides 7g of protein and 2g of fiber. The candy coating is colored with natural dyes like turmeric, annatto, and paprika.

Glycemic Impact of Sugar Free Candy

For people with diabetes, it's important to consider a candy's glycemic index (GI). The GI measures how quickly a food raises blood sugar levels.

Foods are ranked on a scale of 0 to 100:

• Low GI - 55 or less
• Moderate GI - 56 to 69
• High GI - 70 or more

Foods with a lower GI have less impact on blood sugar. Sugar free M&M's peanut have a very low GI of only 13.

For comparison, regular M&M's peanut have a high GI of 77. Other popular candy GI scores include:

• Skittles - GI 68
• Reese's Peanut Butter Cups - GI 67
• Snickers Bar - GI 55
• M&M's Milk Chocolate - GI 49

Sugar free candy like M&M's peanut won't spike blood sugar as drastically. But portion control is still important.

Where to Find Sugar Free M&M's Peanut

Sugar free M&M's peanut can be found at most major grocery stores, mass retailers, drug stores, and online retailers. They come in several sizes including:

• 1.23 oz Sharing Size Stand Up Pouch
• 1.74 oz Sharing Size Pouch
• 3.17 oz Movie Theater Box
• 7.83 oz Lay Down Bag

Prices range from around $1 for a small pouch to $5 or more for a larger bag. Compared to the regular candy, sugar free M&M's peanut cost about the same or slightly more.

Be sure to read labels carefully and look for the blue banner that says "Sugar Free." The candy is displayed with regular M&M's peanut in the candy aisle.

How Much Candy Can People with Diabetes Eat?

Candy and desserts can be incorporated into a healthy diet for diabetes. But portions must be controlled. The American Diabetes Association provides these guidelines for carbohydrates and sweets:

• Aim for 4560g of carb per meal
• 1530g of carb per snack
• Save sweets and desserts for special occasions
• Limit to one small serving per day

A serving of sugar free M&M's peanut contains 21g of carbs. This fits into the snack range. But don't exceed one serving as part of your daily carb limits.

Work with your dietitian to determine your ideal carb intake at meals and snacks. Spread carb intake evenly throughout the day.

Other Diabetes Friendly Candy Options

In addition to sugar free M&M's peanut, some other smart candy choices include:

• Mini candy bars - Fun size versions allow for better portion control.
• Dark chocolate - Has a lower GI than milk chocolate.
• Jelly beans - Look for low glycemic index varieties.
• Hard candy - Dissolve slowly to prevent blood sugar spikes.
• Sugar free gum - Chewing gum can satisfy a sweet craving.

You can also make DIY candy at home. Replace sugar with lower glycemic sweeteners like stevia, monk fruit, erythritol, or allulose. Add nuts and berries for extra nutrition.

Healthy Eating Tips for Diabetes

While the occasional sugar free treat is permissible, the bulk of your diet should focus on nutritious whole foods:

• Eat lots of non-starchy vegetables like broccoli, spinach, cauliflower, etc.
• Choose high fiber whole grains like oats, quinoa, brown rice, etc.
• Include plant-based proteins like beans, lentils, tofu, nuts, seeds.
• Limit processed foods, especially those high in sugar and refined carbs.
• Drink water as your primary beverage.

Follow your doctor's advice for managing diabetes medications, activity, weight loss, and blood sugar testing.

The Bottom Line

Occasionally enjoying sugar free candy can be part of a healthy type 2 diabetes diet. Sugar free M&M's peanut allow for sweet snacking without sugar or a significant blood sugar spike.

Practice portion control and focus on nutritious whole foods for blood sugar management. Work with your healthcare team to create the best diet and lifestyle 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.