4 ‘Healthier’ candies that nutritionists suggest choosing this Halloween

While most of us don’t – and shouldn’t – think “healthy” when thinking about candy options to trick or treat on Halloween night, some varieties is better than or better than others. – especially considering that some sweets offer no nutritional value at all.

Here are four popular candies that have ingredients or nutrients that make them a better choice than other options — along with a few brands you might want to avoid altogether.

1. Peanut M&M’s

While anyone with a nut diet will want to avoid these popular, colorful candies with shells, Peanut M&M’s are one of your classic candy options simply because peanuts are a thing. both in the food ingredient list. Peanuts are rich in vitamins, minerals and antioxidants that provide nutrients that help reduce the risk of inflammation and disease.

And the 3 grams of protein and 1 gram of dietary fiber found in just one serving of Peanut M&M’s can be beneficial in other ways, says Kristina Cooke, a nutritionist and nutritionist. registered dietitian of the Academy of Nutrition and Dietetics.

This is because protein is essential for muscle growth and maintenance; and dietary fiber can provide a feeling of fullness and can improve digestive health.

2. Mini Reese’s Cups

Reese’s Miniature Cups are another option that offers many of the same benefits because, like Peanut M&M’s, peanuts are the second ingredient with the largest amount.

This means that Reese’s Miniature Cups contain at least some of the nutrients that peanuts have, including calcium, niacin, iron, potassium, zinc, selenium and vitamin E. And the smaller size of the candy and Individual portions “make it easier,” says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics.

And while one serving of Reese’s Miniature Cups contains a disturbing 13 grams of added sugar, the fiber in the candy helps keep the diet “in moderation” as it “reduces blood sugar spikes.” after use,” Cooke says. The dark chocolate version of these treats is even better for you as dark chocolate has many benefits associated with it.

3. SmartSweets

New to the candy market, SmartSweets launched in Vancouver, Canada, in 2016 with a mission to “Kick Sugar, Keep Candy” — a mission Cooke says the company sticks to more than most candy makers. “Instead of being loaded with added sugar, SmartSweets use ingredients like monk fruit and modified potato starch to keep their sugar low,” she explains. “And they have half a day’s worth of fiber, and a little protein,” he adds. “This will lead to greater satisfaction and improved blood sugar levels than traditional gummy candy.”

Some of the popular gummies of this type include caramels, peach rings and gummy worms. In each comparison between the company’s Sweet Fish offering and the main Swedish Fish brand, the company shows that their sweets have 130 calories, 3 grams of sugar and 6 grams of fiber to reduce that sugar. On the other hand, the Swedish version of the fish has 49 more calories per serving and 31 more grams of sugar – with no fiber to offset its blood sugar effect.

4. Lindt 70% Dark Chocolate

While many people have eaten and enjoyed the foil-wrapped chocolate balls that Swiss chocolatier Lindt is known for, some may not know that at least one of their varieties can provide health benefits.

Rich in flavor and low in sugar, their 70% dark chocolate selection contains antioxidants that make it a satisfying choice when enjoyed in moderation, says Messer. ” These antioxidants are known to protect the skin from sun damage and may even improve your mood. Dark chocolate is also high in fiber and protein and many important minerals including iron, calcium, magnesium, potassium and zinc.

While some brands and brands like Lindt have a higher percentage of dark chocolate than others, Messer says you’ll get the same benefits anytime you choose dark chocolate over milk chocolate. .

Another caveat to this is that some brands and types of dark chocolate have been found in the past to contain worrisome levels of the metals lead and cadmium – however, most of these metals, if any, are in the product. these related ones still have them. of ongoing research.

Sweets with little to no health benefits

When it comes to candies that offer little nutritional value, Messer says Twizzlers are “high in sugar and offer no protein or fat to balance;” and that Skittles is problematic for the same reason. Skittles have the added problem of having a “sticky texture that gets in the crevices of your teeth,” he explains, making it easier to get a trip to the dentist.

Cooke says, while candy corn is a common food this time of year, it’s also a concern because the first three ingredients in candy are different types of sugar. “In fact, in one serving of just 15 pieces, you get a whole day’s supply of extra sugar,” he warns. Nerds and Airheads talk about the same reasons, “and they provide less nutritional value,” says Messer.

But if none of these “healthy” candy alternatives are among your favorites, it’s okay to occasionally indulge in some of these — and other — options. unhealthy. “Halloween is a day to enjoy your favorite things in moderation,” says Messer.

Cooke agrees, noting that a common phrase in the scientific community is “it’s the dose that makes the poison.” In other words, “eating small amounts of Halloween candy a few days before or after the holiday along with a moderate meal or snack will not prevent a person from eating and other nutrients.”