Picture 60 pounds of sugar, the amount the average American consumes in a year, according to the American Heart Association. The average American eats about 77 grams of sugar daily, more than three times the recommended limit for women. While delicious, white table sugar offers zero nutrients and provides empty calories. It can give you a quick energy boost via a blood sugar surge, which inevitably crashes. This “sugar crash” can cause hunger, irritability, fatigue, and headaches.
Fortunately, there are low-sugar options when you crave something sweet. Experts have evaluated hundreds of treats to find the best in nutrition and taste, prioritizing lower-sugar options made with thoughtful ingredients and free from artificial flavors and additives.
Understanding "Healthy" Candy
"Healthy candy" is a broad category, and ingredients and nutrition content vary by product and brand. These candy alternatives tend to be:
- Low- or zero-sugar
- Low-calorie
- Naturally sweetened
- "Keto-friendly"
Most traditional candy features sugar as the main ingredient. The body breaks down these carbs into glucose, which ends up in the bloodstream as blood sugar.
Artificial Sweeteners
Many healthier candies contain non-sugar substitutes known as artificial sweeteners, which contain very few, if any, carbohydrates. These are chemically synthesized and calorie-free, so they do not impact blood sugar levels. The Food and Drug Administration has approved six artificial sweeteners:
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- Aspartame
- Acesulfame potassium
- Sucralose
- Neotame
- Advantame
- Saccharin
Sugar Alcohols
Low-calorie or zero-sugar candies may also contain sugar alcohols instead of sugar. Sugar alcohols are sweet-tasting compounds derived from sugar with very few carbohydrates and calories. These can occur naturally in plants, but some are artificially produced. Common sugar alcohols include:
- Xylitol
- Erythritol
- Sorbitol
- Maltitol
- Mannitol
- Isomalt
- Lactitol
Sugar alcohols can still enter the bloodstream and raise blood glucose levels, but not as much as sugar.
Other Plant- or Fruit-Based Sweeteners
Some healthy candies may contain less refined sugar such as agave, fruit puree, coconut sugar, or date sugar. An increasing number of healthy candies contain other plant- and fruit-based sweeteners, or sweet-tasting fiber. These include stevia, a sugar substitute with zero calories from a plant grown in South America, tasting 200 to 400 times sweeter than table sugar. Luo Han Guo, or monk fruit extract, is derived from a plant native to Southern China and tastes sweeter than sugar but has zero calories.
Many new healthy candies contain chicory root, a low-carb, low-calorie sugar substitute with high amounts of inulin, a type of fiber. Others contain soluble tapioca fiber or soluble corn fiber, which add sweetness and bulk to candy.
The Health Implications of Low-Calorie or Low-Sugar Candy
While candy can be part of a healthy diet in moderation, it does not count as a health food, even if it's sugar-free or low-calorie. Low-calorie and low- or zero-sugar candies can be a better alternative for those trying to limit or reduce their sugar intake, including diabetics, people with an addictive tendency towards sugar, or those following the ketogenic diet.
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Consuming candy that doesn’t spike blood sugar (or spike it as quickly) is better for people with type one or type two diabetes. Low-sugar and sugar-free candies may also be a better alternative for people concerned about tooth decay, as they are less likely to cause cavities.
The fiber content of many low-calorie or sugar-free candies is impressive, with some containing anywhere from 20% to over 100% of your daily value for fiber. Fiber is important to prevent constipation and regulate cholesterol and blood sugar levels, and keep you feeling full. However, just because something has all the fiber you need for the day doesn’t mean that it’s necessarily healthy.
Fiber is filling, so if you’re filling up on nutrient-empty fiber from candy instead of nutritious food, that's not helpful. Moderation is key. Candy, even the "healthier" kinds, should still be enjoyed as an occasional treat and not as a snack or meal replacement.
Weight Loss and Healthy Candy
Candies made with non-sugar sweeteners may be helpful as part of a plan to cut back on sugar “in a harm reduction type of scenario,” for example, if a person is already eating a lot of sugary foods and drinks or struggling to cut back.
Swapping out regular candy for these low-sugar or sugar-free candies may help to reduce a person’s caloric intake in the short-term. However, these candies have not been shown to aid with long-term weight loss.
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The World Health Organization recommends against using “non-sugar sweeteners” to manage weight, noting that they don’t help with weight control.
Risks and Side Effects of Healthy Candy
While most of these healthy candies can be safe when consumed in moderation, certain non-sugar substitutes are linked to long-term health risks and may cause side effects when consumed in excess.
Whether it be sugar alcohols or other artificial sweeteners, there’s unknowns in terms of cancer risk down the road and oxidative stress, which increases inflammation.
In 2023, the WHO’s cancer research group categorized aspartame as a possible carcinogen. The FDA did not agree, noting aspartame is “one of the most studied food additives in the human food supply."
There's mounting evidence suggesting artificial sweeteners and sugar alcohols may be linked to heart disease. A study published in 2022 found a potential link between aspartame and risk of stroke, and recent research suggests that erythritol and xylitol may make the blood more prone to clotting, increasing the risk of heart attack. However, many studies on the safety of non-sugar sweeteners are observational, and more research is needed.
In the short-term, consuming large amounts of sugar alcohols can cause gastrointestinal issues, such as bloating or diarrhea. People should aim to eat no more than 10 to 15 grams of sugar alcohols per day, per the Cleveland Clinic. Additionally, the high amount of fiber added to many healthy candies can cause gassiness or digestive discomfort.
The "healthy" labeling on these candy may be misleading and cause people to consume more than they normally would, increasing the risk of short-term side effects.
Healthier Candy Alternatives
If you're looking to satisfy your sweet tooth in a healthier way, opt for more nutritious alternatives instead of loading up on candies sweetened with non-sugar substitutes.
Fresh fruit is always a delicious and healthy option. Strawberries, raspberries, grapes, and peaches are naturally sweet but also pack in vitamins and minerals, as well as fiber to support gut and digestive health. Dried fruit, such as mangoes, raisins, figs, or apricots, are also rich in fiber and full of nutrients - and they're just as portable as candy.
If you’re a chocoholic, dark chocolate is a top pick due to its numerous health benefits, including anti-inflammatory and anti-cancer properties, which come from the cocoa bean, rich in vitamins, minerals, antioxidants, polyphenols, and flavonoids.
If you are going to enjoy regular candy, eat it in moderation and, ideally, not on an empty stomach.
Smart Snack Choices for Weight Loss
Instead of reaching for processed candy bars, consider these healthy and delicious alternatives:
- Slow-Churned Ice Cream: Look for slow-churned or double-churned varieties to reduce fat and calories while retaining a creamy texture. A 1/2 cup serving has about 100 calories.
- Microwave Popcorn: Some microwave brands have just 100 calories in 6 cups. It’s high in fiber, which can help you stay full longer.
- Cottage Cheese and Cantaloupe: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.
- Crackers With Cheese: Choosing whole-grain crackers is the key to this classic snack. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.
- Almonds: You can eat 14 almonds without hitting the 100-calorie mark. Plus, they're rich in fiber and protein, which help keep hunger at bay.
- Whole-Grain Pretzel Sticks: To stay under 100 calories, stick to six whole-grain pretzel sticks. This snack is cholesterol-free, low in fat and sugar, and provides more than 3 g of fiber.
- Baked Apple: Baked apples taste like dessert but provide the same vitamins and fiber as their fresh counterparts. You can even sprinkle cinnamon on top without adding calories.
- Cheese-Stuffed Pita Pocket: Grab a whole-grain pita pocket and stuff it with 1/2 ounce part-skim ricotta cheese.
- Blueberry Smoothie: Blend 1/3 cup of nonfat yogurt with 2/3 cup of frozen blueberries and ice.
- Edamame: A half a cup has more than 8 g of protein and 4 g of fiber to help keep you full.
- Frozen Mango Cubes: A 3/4 cup serving has just 90 calories and provides 60% of your recommended daily allowance of vitamin C.
- Baby Carrots with Hummus: Dip eight large baby carrots into 2 tablespoons of hummus.
- Apple Slices With Peanut Butter: Measure 3/4 cup of apple slices and spread a thin layer of unsalted peanut butter on each slice. Don't use more than 2 teaspoons of peanut butter in all to stay near the 90-calorie mark.
- Yogurt With Sunflower Seeds: Stir a teaspoon of sunflower seeds into 1/2 cup of nonfat plain yogurt.
- Nonfat Greek Yogurt with Honey: Drizzle a teaspoon of honey on 1/2 cup of nonfat plain Greek yogurt. The whole snack totals 84 calories.
- Half a Baked Potato with Salsa: Spread a heaping tablespoon of salsa on top of half of a medium-sized baked potato.
- Frozen Yogurt Sandwich: Spread two tablespoons of nonfat frozen yogurt between two graham cracker squares.
- Pistachios: Eat 20 pistachios, and you'll only take in 80 calories and less than a gram of saturated fat.
- Frozen Banana Pop: Slice several peeled bananas in half and insert popsicle sticks. Coat each half with an ounce of low-fat plain yogurt and freeze.
- Tomato Soup: One cup of tomato soup contains as little as 74 calories, no cholesterol, and less than 1 gram of saturated fat.
- Dry Oat Squares Cereal: Pour 1/3 cup dry oat squares cereal into baggies. Each serving has 70 calories and barely any saturated fat.
- Grapes: Just under a cup full is 100 calories.
- Smoked Salmon Pinwheel: Spread 1 tablespoon of low-fat cream cheese onto a slice of smoked salmon (lox) and roll it up.
- Jicama Sticks and Salsa: Slice the jicama into French-fry sized sticks and dip them in salsa. You can munch on an entire cupful for only 54 calories.
Other Healthy and Delicious Alternatives to Candy
- Fresh Fruit: Fresh fruit is naturally sweet and packed with nutrients like fiber, vitamins, and minerals. For example, 1 cup (144 grams) of strawberries provides only 46 calories but 3 grams of fiber and 94% of the Daily Value (DV) for vitamin C.
- Dried Fruit: Studies suggest that people who eat dried fruit have good diet quality and nutrient intake, two factors associated with lower body weight. Make sure your product doesn’t contain added sugars.
- Homemade Popsicles: Simply blend your choice of fruit with water, juice, or milk. Pour the mixture into popsicle molds or plastic cups, place a popsicle stick in the center of each, and freeze overnight.
- “Nice Cream”: Blend frozen fruit with optional add-ins - like peanut butter, honey, or coconut milk - and freezing the mix.
- Frozen-Yogurt-Covered Blueberries: Stab a blueberry with a toothpick and dip it into the yogurt, making sure it gets fully coated. Place the yogurt-covered blueberry on the baking sheet. Repeat with the rest of the berries and freeze overnight.
- Fruit and Veggie Chips: Boost your daily fruit and vegetable intake, which may help lower your risk of heart disease, diabetes, obesity, and certain cancers.
- Homemade Fruit Leather: A sweet and chewy treat loaded with nutrients.
- Energy Balls: Typically made with wholesome ingredients that provide enough fiber, protein, and healthy fats to keep you feeling full.
- Nuts: Packed with unsaturated fatty acids, which may promote heart health by reducing heart disease risk factors.
- Dark-Chocolate-Covered Coconut Chips: The sweetness of coconut chips masks the slight bitterness of dark chocolate, making a crunchy treat that can be eaten alone or used as a topping for yogurt.
- Dark-Chocolate-Covered Strawberries: Strawberries are packed with antioxidants and vitamins that may help prevent heart disease.
- Trail Mix: Mix cashews, cranberries, pretzels, pumpkin seeds, and dark chocolate chips.
- Cinnamon-Roasted Chickpeas: Moreover, they may boost heart health and reduce your risk of certain conditions, including type 2 diabetes.
- Chickpea-Based Edible Cookie Dough: Use chickpeas instead of flour to increase the fiber and protein content.
- Avocado Pudding: Avocados are a great source of healthy fats, fiber, and beneficial plant compounds. Research shows that the fat and fiber in avocados may help reduce appetite, which is essential for weight control.
- Baked Apples: Studies show that people who eat this fruit regularly have a reduced risk of cancer, heart disease, type 2 diabetes, and weight gain.
- Tart Cherry Gummies: Though store-bought versions usually contain added sugar, you can make your own at home using just fruit juice and honey.