The Scariest and Smartest Halloween Candy
So here’s a next-to-impossible task: putting any kind of a healthy spin on Halloween. But, hey, a girl’s gotta try. Here goes.
My husband jokes that where some people see fun, I see poison. 😆 He’s not entirely wrong. At the same time, one of the core values of my practice is “realistic,” which counts for something, too.
It’s Halloween. You want your kids (or yourself!) to have fun. I get it.
But, that doesn't mean that all bets are off when it comes to what you eat. Instead, let it be about having fun while making the best choices you can. Just remember, when it comes to what those choices are, you might not have gotten the best advice.
If you Google “healthiest Halloween candy,” you’ll find a slew of articles from registered dietitians and other sources listing their favorites – largely based on being lower in fat, lower in sugar, or having a hint of protein to slow the absorption of the sugar. That's all well and good, but it's a surface-level approach.
Sure, the nutrition panel is important. Ideally you’ll use it to look for the candy with the lowest amount of added sugar. But, let's be honest. It’s candy. It’s all full of sugar. The way to handle that is with mini sizes and limited portions. Plus, you can slow the absorption of the sugar to reduce blood sugar spikes and crashes by always having your candy after a meal instead of on its own. Same goes for your kids.
So how do I go about determining the “healthier” candies? To get the real story, you have to go deeper than the nutrition label and focus on the ingredients. My choices are those without any of the following:
Artificial colors (the label might say “artificial colors” or list a color followed by a number, such as Red 40)
Artificial flavors
High fructose corn syrup (most conventional candy contains corn syrup - not my favorite sweetener, but different from HFCS)
Hydrogenated or partially hydrogenated oils (these are trans fats known for a host of health concerns)
Preservatives
To be clear, these ingredients should be avoided in all foods, not just candy.
One of the most important – especially where kids are concerned -- is artificial colors. Research has shown that artificial colors in foods contribute to ADHD and certain behavior issues in children. Preservatives have also been linked.
You might say, “Well, Halloween is only once a year, so it’s ok.” The problem is that kids are exposed to artificial colors every day in snack foods, yogurt, crackers, granola bars, cereals, beverages, and more. It adds up over time. It's not just a once-a-year problem. Think about that next time you’re at the store.
So, where does all of this leave you today? When you’re sorting through your kids’ candy haul tonight, which candies should you keep and which should you toss (or at least reduce)?
Let's go with the not-so-good news first. These are the ones I’d steer clear of. The first one literally breaks my heart.
M&Ms, all flavors — artificial flavors and colors (Blue 1, Lake Red 40, Yellow 6, Yellow 5, Lake Blue 2, Lake Yellow 6)
3 Musketeers — artificial flavors and 10-15 grams higher in sugar than other full-size bars
Twizzlers — artificial flavors and colors
Baby Ruth — high-fructose corn syrup, artificial flavors
Snickers — partially hydrogenated soybean oil
Rolo — high fructose corn syrup and hydrogenated oil
Tootsie Roll — partially hydrogenated soybean oil
Startburst, Nerds, Sour Patch Kids, Skittles, Tootsie Pops, Jolly Rancher, Candy Corn, etc. — artificial flavors and colors (Red 40, Yellow 6, Blue 1, and more)
On the bright side, here are a few that I think are a better bet:
Hershey’s Minis
Hershey’s Kisses - milk chocolate or dark (not the special flavors)
Mounds (not Almond Joy, which contains artificial flavors)
Kit Kat -- milk chocolate or dark chocolate (not the special flavors)
Nestle’s Crunch
Reese’s Peanut Butter Cups — original or dark
Skor
York Peppermint Patty (although this is quite a bit higher in sugar)
If you want to check out some even better options (for next year), these are some brands that make much healthier versions of some popular candies.
Justin’s
YumEarth
Free2B
Little Secrets
Unreal
They’re definitely worth a look. You never know what your family might end up loving.
Because that’s really what the whole journey to cleaner eating is about. For you and your family. It’s about opening your mind, trying new things, and taking a different approach instead of repeating the same old patterns. It’s about learning what you don’t know and getting help from someone who does.
Happy Halloween! 🎃
