Is Sugar-Free Candy the Best Choice If You Have Diabetes? (2024)

If you havediabetesyou may feel like sugar is your enemy. But when you have a hankering for something sweet, is sugar-free candy a healthy option?

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In this Q and A, registered dietitian Anna Taylor, MS, RD, LD, CDE,answers our questions and discusses what you need to know about sugary treats and other foods that use sugar substitutes.

Q: Should people with diabetes eat candy with or without sugar?

A: About 90 percent of your diet should focus on healthy foods like fruits, vegetables, beans, whole grains, poultry and fish. There is wiggle room in a healthful diet for treats like sweets whether you have diabetes or not. That is where candy would fit.

You should enjoy your food — and food also has social, emotional and physical health benefits. Built into the recommended dietary guidelines is room for getting up to 10 percent of your calories from sugar every day.

Treats affect your blood sugar. So if you havediabetes, it’s important to focus on portion control and moderation when you select these foods.

In other words, you can eat treats even if you have diabetes. But you need to account for the carbohydrate and calorie content they provide in your diet whether they are sugar-free or not.

Q: How much sugar should you allow in your daily diet?

A: Everyone with diabetes is different, but here’s what the American Heart Association recommends:

  • Nomore than 25 grams of added sugar (about six teaspoons or 100 calories) daily for women
  • No more than 36 grams (about nine teaspoons or 150 calories) of added sugar per day for men

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Q: How does sugar-free candy affect your body?

A: Some sugar substitutes contain carbohydrates, while others do not. All carbohydrates turn into sugar in the body, leading to elevated blood sugar levels. You have to read the nutrition facts label to know whether a product contains carbohydrates.

It’s true that sugar alcoholssuch as sorbitol, xylitol, and mannitol, don’t affect blood sugars as dramatically as other carbohydrates do. So sugar-free candy with most of the total carbs coming from these alcohols will typically have less impact on your blood sugar.

Many of those who have type 2 diabetes do well with an intake of 30 grams to 45 grams of carbs per meal (for women) and 45 to 60 grams per meal (for men), and snacks with no more than 20 grams of carbs. See a registered dietitian for individualized recommendations.

Q: What are some misunderstandings that surround sugar-free candy?

A:There are several, including:

  • Sugar-free means unlimited. Sugar-free candies and other treats may still contain carbohydrates. In addition, some sugar-free candy contains significant calories and is high in saturated or trans fats. Pay attention to serving sizes, strictly avoid trans fats and limit saturated fat to 6 percent (fewer than 13 grams) of total calories per day. For a 2,000 calorie per day diet, this would be about 13 grams.
  • Sugar-free means healthy. Fruits, vegetables, beans and whole grains are examples of healthy foods. Candy doesn’t count as healthy, even if it is sugar-free. If you eat a lot of candy and aren’t ready to cut back, however, switching to sugar-free candy may help you better control your carbohydrate intake. The long-term goal, though, is to cut down on all candy.
  • It is only for people with diabetes.Those who have diabetes can eat sugar as part of their overall carbohydrate budget. Both kinds of candy can increase blood sugars, especially if portion and carbohydrate content are not considered. In addition, people with or without diabetes may choose sugar-free candy if they are trying to lower calories or decrease sugar intake.

Q: Are there benefits to choosing sugar-free candy?

A:There are several possible benefits, including:

  • When eaten in moderation, sugar alcohols don’t dramatically increase blood sugars.
  • It may contain fewer total carbohydrates than regular candy.
  • It obviously has less added sugar than regular candy.
  • It may have fewer calories than regular candy.

Q: Are there any problems with sugar-free candy?

A: Sugar alcohols can cause adverse gastrointestinal symptoms such as bloating, abdominal pain, gas and diarrhea. So it’s a good idea to stick to the serving size recommendations.

Some studies suggest that certain zero-calorie sweeteners may also stimulate appetite, which can be counterproductive for someone who is trying to watch their weight.

The bottom line: Most people can enjoy treats — with or without sugar — as part of a healthy diet. If you have questions about sugar or carbohydrate intake, consult your doctor or a dietitian.

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Is Sugar-Free Candy the Best Choice If You Have Diabetes? (2024)

FAQs

Is Sugar-Free Candy the Best Choice If You Have Diabetes? ›

Bottom line. Yes, children and adults with diabetes can and do eat candy. The key is moderation and making sure to track the number of carbohydrates and calories eaten. Sugar-free candies can be better for blood sugar levels, but they still contain carbs and calories.

Should diabetics eat sugar-free candy? ›

Less blood sugar impact: If you have diabetes, sugar-free candies are a better choice for keeping blood sugar stable. But don't assume they're carb-free, especially if they contain sugar alcohols. Better for your teeth: Sugar-free candies and gums pose less of a risk to your teeth than their sugary counterparts.

Is sugar-free better for diabetics? ›

As sugar contributes no nutritive value, apart from carbohydrates and calories, it has 'empty calories' and so is not good for overall health. This doesn't mean that people with diabetes should have a sugar-free diet. In fact, it's almost impossible to have a sugar-free diet in the long term.

What kind of candy is good for a diabetic? ›

Diabetes Candy Exchanges
M&Ms, plain or peanut1 fun size bag
Mars, Milky Way, or Three Musketeers1 fun size
Hershey Kisses or Hugs5 pieces
Gummy bears8 pieces
Hershey mini chocolate bars (with almonds, Krackle, or dark chocolate)3
12 more rows

Which sugar is worst for diabetics? ›

Another study found that while all added sugars can increase your risk of type 2 diabetes and obesity, high fructose corn syrup may be the most harmful ( 24 ).

What is the safest and healthiest sugar substitute? ›

Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.

Can diabetics eat sweets once in a while? ›

According to the American Diabetes Association, people with diabetes can still have sweets, chocolate, or other sugary foods as long they are eaten as part of a healthful meal plan or combined with exercise. They consider a healthful meal plan to: have limited saturated fat. contain moderate amounts of salt and sugar.

What happens if a diabetic doesn't eat sugar? ›

Diabetic hypoglycemia occurs when someone with diabetes doesn't have enough sugar (glucose) in his or her blood. Glucose is the main source of fuel for the body and brain, so you can't function well if you don't have enough.

Is co*ke zero ok for diabetics? ›

Diabetics can drink Coca Cola Light/ Zero however we recommend that you have a chat with your doctor about diabetes and your dietary requirements.

Are M&M good for diabetics? ›

Here are a handful of popular miniature candies to try the next time your sweet tooth beckons: Peanut M&M'S, 1 Fun Size “Candies with nuts tend to be higher in calories but can have better blood sugar responses than other sweet treats,” says Robinson. Carbohydrate count: 11 g.

Is there anything sweet a diabetic can eat? ›

People with diabetes can still enjoy something sweet from time to time. However, it's important to know what impact certain foods can have on your blood sugar. The key is to manage portions. There are many recipes on the web today that are tasty and low in carbohydrates and do not use any artificial sweeteners.

Is peanut butter good for diabetics? ›

Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.

Should diabetics avoid stevia? ›

Based on our first-hand experience, stevia doesn't raise blood sugar levels, making it an ideal sweetener for people with diabetes.

Which is better for diabetics sugar or Splenda? ›

If you have diabetes, you may benefit from choosing Splenda over sugar. This will help you cut down the amount of calories and carbohydrates you consume. Before you add Splenda to your diet, weigh the pros and cons.

What is the least harmful artificial sweetener? ›

The FDA has determined these sweeteners are safe, or not toxic, for the general public:
  • Aspartame.
  • Acesulfame potassium (Ace-K)
  • Sucralose.
  • Neotame.
  • Advantame.
  • Saccharin.
Jun 11, 2023

Is monkfruit sweetener ok for diabetics? ›

‌Because monk fruit sugar doesn't change your blood sugar levels, that makes it a safe option for people with diabetes. It's also often used as a sugar substitute in keto diets. Monk fruit sugar has been approved for general use in the U.S., so children and pregnant people can enjoy it as well.

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