Understanding Sugar Content in M&Ms
M&Ms are a beloved candy treat enjoyed by many. However, like most sweets, they do contain added sugar. For people monitoring their sugar intake, especially those with conditions like diabetes, understanding how much sugar is in M&Ms can help inform how much can be enjoyed in moderation.
The Basics of M&M Sugar Content
At their core, M&Ms are chocolate candies with a crunchy, colorful sugar shell coating. So sugar is intrinsically part of their ingredient makeup. According to information provided by Mars Wrigley, an approximate serving size of 1.69 ounces or 48 grams of plain M&Ms contains about 31 grams of sugar.
Most types of M&Ms - including milk chocolate, dark chocolate, peanut, peanut butter, pretzel, crispy, almond, and various limited batch flavors - contain between 29-34 grams of sugar per standard serving. So while amounts may vary slightly based on specific formulations, M&Ms in general contain about 30 grams of sugar per normal serving.
How Sugar in M&Ms Compares to Other Popular Candies
Thirty grams is a considerable amount, exceeding the American Heart Association's recommended max daily intake of no more than 25 grams for adult women and 38 grams for adult men. But despite their sugariness, when compared nutritionally to some other popular candies, M&Ms land somewhere in the middle both in terms of total sugars and most other metrics.
For example, the same weight of miniature Reese's peanut butter cups contains 33 grams of sugar - comparable though a touch higher. Same goes for milk chocolate Hershey's Kisses at 32 grams. Even Skittles, which are essentially pure sugar, only have 41 grams sugar per standard portion.
So while certainly sweet, calorically and sugar-wise, M&Ms are less "extreme" than many might presume. Their more moderate sugar numbers also mean that enjoying them occasionally in small amounts can likely be accommodated into most balanced eating plans.
Understanding Added vs Natural Sugars
When evaluating foods for sugar content, it's important to distinguish between sugars occurring naturally and those added in processing. Natural sugars come from fruit, dairy, and other plant-based whole foods containing intrinsic sugars.
Added sugars refer to extra sweeteners introduced during manufacturing, like sucrose, fructose, syrups, nectars, and fruit juice concentrates. Food labels break sugar content down into these categories.
Why Differentiating Sugars Matters
Research continues to find stronger links between added sugar intake and negative health impacts compared to naturally occurring sugars. That's why health authorities make recommendations specifically around limiting added sugar consumption.
For example, the American Heart Association advises restricting added sugar to no more than 6 teaspoons or 100 calories daily for most women and children, and 9 teaspoons or 150 calories for most men. Patterns of excess added sugar intake have been tied to heightened risk for weight gain, diabetes, cardiovascular disease, and more.
When it comes to sweets and candy, nearly all the sugar content comes from added sugars rather than natural sources. While M&Ms do contain small amounts of lactose from milk ingredients, the majority - about 30 of 31 total grams - are added in the form of refined sucrose and corn syrup.
Tips for Monitoring Added Sugars
Being mindful about limiting added sugars requires checking nutrition labels and ingredients lists to pinpoint sources. When choosing among candy options, varieties with shorter, simpler rosters tend to contain less added sweeteners.
Dark chocolate options also generally have less added sugar than milk chocolate. And for portion control, individually wrapped snacks make it easier to enjoy sweets in moderation without overdoing a whole bag.
Enjoying Candy With Diabetes or Blood Sugar Concerns
Because excess sugar intake poses heightened risks for those with diabetes or pre-diabetes, sweets are typically among the first foods this population is coached to moderate.
However, an increasing body of research indicates that including small treats as part of an overall balanced eating pattern may support better adherence and blood sugar management compared to overly restrictive plans. Here's what those with diabetes should know.
Overarching Dietary Recommendations
Experts emphasize that the overriding goal for diabetes nutrition should be focusing on whole, minimally processed foods - lean proteins, fiber-rich complex carbs, fruits and vegetables, healthy fats and oils, nuts, seeds, legumes. Built around these nourishing staples, enjoying occasional sweets can complement an effective regimen when portions are controlled.
Consider Glycemic Index
For those taking insulin or other blood sugar lowering medications, considering a candy's glycemic index can provide helpful insight. The glycemic index measures how rapidly different carb-containing foods impact blood glucose response.
M&Ms have a lower glycemic index of just 43. For comparison, Skittles score 70+ while a sugar-laden soda can exceed 100. So the cocoas and milk fat in M&Ms help temper their sugar spike versus pure sugars.
Pair With Protein, Fiber or Fat
Eating sweets alongside protein, fiber, or fats is another evidence-backed technique for stabilizing blood sugar reaction. Combining candy with a few nuts, piece of cheese, apple slices, or yogurt helps balance out the glycemic response for improved management after indulging.
In the end - with thoughtful portions and smart pairings - even sweet treats like M&Ms can potentially be integrated as an occasional part of an overall nutritious eating plan for many people with diabetes or pre-diabetes. Moderation and balance remain key.
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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