Carb and Sugar Content in Fun Size M&M's for Diabetes Diet

Understanding Carbs and Sugar in Fun Size M&Ms

Fun size M&M’s are a beloved candy classic perfect for snacking or sharing at parties. Their small, colorful chocolate candies coated in a crisp candy shell offer a satisfying sweet treat. But each fun size pack does contain a certain amount of carbs that impacts blood sugar.

For people with diabetes watching their carb intake, the key is enjoying M&M’s in sensible portions as part of an overall balanced diet. By looking at the carb content in fun size packs and mini M&M’s, you can still incorporate this iconic candy in moderation.

Carb and Sugar Content in Fun Size M&M's

The nutrition information for standard fun size packs of M&M's is as follows:

• Serving size: 1 Fun Size Pack (19g)
• Total carbs: 11g
• Sugars: 10g
• Sugar alcohols: 0g
• Fiber: 0g
• Net carbs: 11g

So in one 19g fun size pack there are 11g net carbs, mostly from sugar. There are about 5.5 fun size packs in a standard 1.69oz sharing bag.

By comparison, mini M&M's have almost identical nutrition:

• Serving size: 1 Package (14g)
• Total carbs: 8g
• Sugars: 8g
• Sugar alcohols: 0g
• Fiber: 0g
• Net carbs: 8g

The mini packs contain slightly fewer carbs and sugar due to the smaller serving size.

Counting Carbs for M&M's with Diabetes

When eating any candy with diabetes, it's important to account for the carbohydrate content and incorporate treats into your diet in moderation. Here are some tips for managing M&M's:

• Count each fun size pack as 1 carb serving
• Plan regular size or mini M&M's into your daily carb allowance
• Balance carb intake with physical activity
• Pair candy with protein, fat, or fiber
• Aim for candy in small portions
• Check blood sugar before and after eating
• Avoid candy if blood sugar is very high
• Discuss candy intake goals with your doctor

Monitoring your carbohydrate totals and sugar intake will help guide wise candy choices.

Tips for Choosing M&M's with Diabetes

If you decide to incorporate M&M's as an occasional treat, here are some of the best options:

• Fun size packs for portion control
• Mini M&M's for smaller serving
• Singles packs - 1 row of M&M's
• Small sharable size bags
• Dark chocolate M&M's - contain less sugar
• Peanut M&M's - include protein
• Lower sugar varieties like Stevia sweetened

Avoid larger bags, king size, mega packs, or bulk boxes which make overeating easy. Instead, stick to the smallest portion that satisfies your sweet craving.

Tips for Incorporating M&M's in a Diabetes Diet

With some mindful planning and moderation, people with diabetes can still enjoy the classic taste of M&M's candy. Follow these diet tips:

• Have just 1-2 fun size packs or mini bags
• Save candy for occasional treats, not daily snacks
• Pair M&M's with a source of protein like nuts
• Combine candy with lower carb foods like fruits and vegetables
• Don't have M&M's on an empty stomach
• Account for M&M's carbs in your meal plan totals
• Don't overdo your activity level to "afford" eating candy

Focus on healthy sources of nutrition and enjoy candy in small amounts as a bonus treat a couple times per week.

Healthier Snack Alternatives to Fun Size Candy

While the occasional fun size pack of M&M's can fit into your diet with diabetes, they shouldn't be a daily go-to snack. Here are some healthier snacks that offer nutrition instead of just empty calories:

1. Fresh Fruit

Fruits like apples, berries, banana, grapefruit, oranges, grapes, and melon provide fiber, vitamins, antioxidants, and hydration with less impact on blood sugar.Pair fruit with nuts or cheese for a balanced snack.

2. Vegetables with Hummus

dipping veggies like carrots, cucumbers, bell peppers, and celery into hummus offers nutrition and satisfaction. The healthy fats and protein in hummus balances the natural sugars in the vegetables.

3. Yogurt with Berries

Choose plain non-fat Greek yogurt topped with fresh raspberries, blackberries, or strawberries. The protein and probiotics in yogurt combined with antioxidants in berries makes a nutritious pick-me-up.

4. Cottage Cheese and Fruit

Low-fat cottage cheese served with pineapple, peaches, or melon provides an energizing snack with plenty of protein. The fruit adds natural sweetness.

5. Nut Butter Toast

Opt for whole grain or seed bread topped with a spread of peanut, almond, or cashew butter. The healthy fats keep you full and the complex carbs offer sustained energy.

6. Trail Mix

Make your own trail mix with nuts like almonds, walnuts, pecans, pumpkin seeds, and a small sprinkle of chocolate chips. The protein and healthy fats provide nourishment.

7. Popcorn

Air-popped or stovetop popcorn is a low calorie whole grain snack. Flavor it yourself with spices, nutritional yeast, herbs, or chili powder instead of butter.

Snacks like these provide lasting fuel and keep your blood sugar steadier than quick-dissolving candy.

Healthy Homemade Candy Alternatives

If you're really craving chocolate or candy, there are ways to make healthier homemade alternatives that taste sweet:

1. Chocolate Banana Bites

Peel a banana and slice into coins. Dip the slices into melted dark chocolate then freeze. The banana offers potassium and fiber while the chocolate provides antioxidants.

2. Chocolate Covered Strawberries

Sink washed strawberries into melted dark or milk chocolate, then freeze or refrigerate until set. Strawberries have vitamin C and chocolate has flavonoids that are good for your heart.

3. Peanut Butter Balls

Mix together peanut butter, honey or maple syrup, vanilla, and oats. Roll into bite size balls and coat in cocoa powder or drizzle with chocolate. A hint of sweetness plus protein.

4. Chocolate Avocado Pudding

Blend ripe avocado, cocoa powder, honey, and vanilla for a creamy chocolate pudding. Avocados offer healthy fats and fiber. Top with fruit.

5. Fruit and Nut Bark

Spread nuts, coconut, seeds, and dried fruit over melted chocolate. Let harden then break into pieces. Choose dark chocolate for less sugar.

6. Frozen Grapes

Grapes offer vitamins, minerals, and antioxidants. For a sweet cold treat, simply wash grapes and freeze overnight. Grab a handful for dessert.

Satisfy your cravings with homemade candy swaps using natural sources of sugar like fruit, honey, and maple syrup instead of refined sugar.

Tips for Controlling Portions of Fun Size Candy

One of the biggest challenges of indulging in fun size chocolate or candy is portion control. It's easy to overdo it with grab and go packs. Try these tips to keep servings of M&M's reasonable:

Measure a Serving

Use a food scale or measuring cup to portion out a single serving of fun size candy. For M&M's one serving is about 19-22g or 4-5 pieces. Measure first instead of grabbing from the bag.

Choose Individual Packs

Opt for single-serve fun size packets or mini M&M bags. Having candy already portioned out can help you avoid overeating. Or make your own snack bags with just one serving.

Keep Bags Sealed

Don't open a big bag of M&M's until you're ready to pour just one serving. Once open, it's easy to keep reaching in for "just a few more" that add up.

Share the Bag

Buy or portion into snack bags for on-the-go. Avoid keeping an open bag to yourself so you're not tempted to pick at it.

Distract Yourself

Eat candy while focusing on something else like reading or chores. Mindless handfuls while lounging on the couch makes overdoing quantities more likely.

Wait Between Servings

When snacking from a bulk bag, close it between helpings and wait 10-15 minutes to evaluate if you really want more. Pause before grabbing additional candy.

Think Single Servings

Mentally aim to keep any candy snacks as a single portion experience instead of ongoing grazing. Remove temptation by putting the bag away entirely after one serving.

Being deliberate about quantities and reminding yourself to stop after a reasonable amount can prevent fun size packs from going overboard.

Other Fun Size and Bite Size Candy Choices

Beyond classic M&M's, many candies now come in handy portable packs perfect for portion control. Here are some other fun size candy picks to consider:

Reese's Peanut Butter Cups

The iconic chocolate and peanut butter combo offers a boost of protein. Just watch portions since these do have around 13g net carbs each.

Snickers

This candy bar has around 15g net carbs so moderation is key. But the filling of peanuts and caramel adds staying power.

Hershey's Kisses

Whether milk or dark chocolate, these foiled candies offer portion control at around 8g net carbs each. Just one or two can satisfy a craving.

York Peppermint Patties

The minty chocolate disks offer refreshing flavor at around 13g net carbs per patty. But the stronger flavor may make just one enough.

Junior Mints

These chocolate-mint candies have a smoother texture with about 14g net carbs per roll. The smaller pieces make it easier to keep portions in check.

Twizzlers

Choose the bite size twists to help control portions of these chewy fruit-flavored candies. Each piece has around 5g net carbs.

Dove Chocolates

These classy foil-wrapped milk chocolate pieces offer a rich indulgence at 10g net carbs each. Keep to 1-2 at a time.

All candies should be occasional treats. But going for fun sizes or mini packs can make fitting chocolate into your diet easier.

Healthy Lifestyle Tips for People with Diabetes

While the right candy can be worked into a diabetes diet, overall nutrition and health should focus mainly on foods that provide more benefits. Support your wellbeing with these lifestyle habits:

Eat More Fruits and Vegetables

Produce supplies vitamins, minerals, fiber, antioxidants, and phytochemicals important for blood sugar regulation, heart health, and preventing complications. Aim for variety and color.

Choose Whole Grains

Opt for minimally processed whole grain breads, oats, quinoa, brown rice, whole wheat pasta, etc. The fiber aids digestion and helps maintain steady energy levels.

Increase Healthy Fats

Mono- and poly-unsaturated fats from olive oil, avocados, nuts, seeds, and fatty fish provide nutrients for blood sugar control. Limit saturated and trans fats.

Eat More Fiber

Soluble fiber from foods like beans, lentils, oats, nuts, seeds, fruit, and non-starchy veggies helps regulate blood sugar spikes. It also fills you up.

Stay Hydrated

Drinking water and limiting sugary drinks is beneficial for energy, hydration, kidney health, blood sugar, and weight management. Carry water with you.

Manage Stress

Chronic stress raises blood sugar. Using healthy stress relief techniques like exercise, meditation, yoga, deep breathing, and good sleep hygiene helps the body stay balanced.

While the occasional treat has a place in your regimen, make sure your diet is built on a foundation of nourishing whole foods rich in nutrients.

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.