Managing diabetes often involves careful choices about what to eat. While candy isn’t typically considered a health food, experts say it doesn’t have to be completely off-limits for people with diabetes. The key is moderation and understanding its impact on blood sugar levels.
Rainie Robinson, RD, CDCES, a director of clinical nutrition at Children’s of Alabama, emphasizes that “a diabetes diet is really just a healthier diet.” She suggests thinking of candy as a treat rather than a snack. This shift in perspective can help people consume smaller portions and avoid overindulging.
Moderation means recognizing that sweets are okay occasionally, especially if your overall eating habits are healthy.
The Sugar Question
The challenge lies in candy’s high sugar content. Added sugars quickly raise blood glucose levels and pose health risks beyond diabetes management. These risks include weight gain, inflammation, liver disease, heart disease, and an increased risk of stroke.
Dietary guidelines recommend adults limit added sugar to no more than 10% of daily calories. For a 2,000 calorie diet, this translates to about 25 grams per day—roughly the amount in many standard candy bars. However, most people consume hidden sugars in other foods like condiments and energy drinks, making it harder to stay within this limit.
Sugar-Free Alternatives? Not Quite a Silver Bullet
While sugar-free candies seem tempting, they aren’t without their drawbacks.
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Artificial sweeteners: While these may offer fewer calories than sugar, they can have negative consequences like disrupting insulin sensitivity and altering the gut microbiome. Some artificial sweeteners also trigger digestive discomfort in larger quantities.
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Sugar Alcohols: These often-used sugar substitutes (xylitol, erythritol) might raise blood sugar for some people and can cause gastrointestinal upset if consumed excessively.
Remember, even “sugar-free” candies may contain carbohydrates from starches and flour. Always check the nutrition label before indulging.
Candy Can Help With Low Blood Sugar
For people taking medications like insulin or sulfonylureas that risk dangerously low blood sugar (hypoglycemia), candy can be a lifesaver. These medications can cause your blood sugar to drop too low, leading to symptoms like shakiness, hunger, and irritability.
Simple candies containing mostly sugar, such as jelly beans or gummy bears, are the fastest-acting choices because they quickly raise blood sugar levels.
The American Diabetes Association recommends the “15/15 rule” for treating hypoglycemia: Consume 15 grams of fast-acting carbohydrates (like candy), check your blood sugar after 15 minutes, and repeat if needed.
Tips for Enjoying Candy with Diabetes
- Make it a special occasion: Don’t make candy a daily habit.
- Choose healthier options: Look for candies with real fruit or dark chocolate.
- Control portions: Stick to “fun-size” servings and avoid overindulging.
- Think of dessert within the bigger picture: If you plan on eating candy, consider skipping starches at your main meal to balance out carbohydrates.
Before indulging in any sweets, check your blood sugar level. This will help you determine if it’s a safe choice based on your current levels.
Even if your blood sugar is normal, checking it before and after eating candy (two hours later) can help understand how different candies affect you and whether additional insulin might be needed for those high-sugar treats.
