For those who are unable to eat sugar, such as diabetics, or those who wish to avoid the blood sugar spike that the sweet stuff can cause, sugar-free candies have emerged as an alternative option. Because these sugar-free candies still satisfy your sweet tooth, it's easy to wonder whether they are actually safe or healthy for you to eat. While sugar-free candy is not healthier than eating a fresh fruit or vegetable, for some people, sugar-free candy may serve as a healthier alternative to sugary snacks.
Safety
Sugar-free candies are made using artificial sweeteners, which may be synthetic sugar substitutes or substitutes derived from natural sources, such as the stevia plant or agave nectar. For many years, concerns over the safety of artificial sweeteners have been raised, chiefly due to a research report in the 1970s that identified artificial sweeteners like saccharin as being potential cancer-causing agents. However, the United States Food & Drug Administration identifies artificial sweeteners as being safe for consumption, even for pregnant women.
Comparisons
While sugar-free candies do contain some carbohydrates, they tend to contain fewer carbs than candies made with real sugar. For example, a standard chocolate bar has 25 g of carbohydrates while a sugar-free option has 15 g. It's important to note that not all sugar-free candies are lower in calories than their sugar-filled counterparts. However, some sugar-free sweets have as much as 20 percent less calories than their sugar counterparts. For these reasons, sugar-free candy can represent a healthy choice when compared with candy that contains sugar.
Note: Sugar-free candies can contain higher amounts of fat. Read the nutrition labels when determining what to purchase and prioritize what aspects --- such as sugar-free, low-carb --- are most important to you.
Components
Sugar-free candy does not contain pure sugar or its alternative forms. Artificial sweeteners are added to enhance taste. Examples of artificial sweeteners commonly added to candies include sorbitol and mannitol. When consumed, these sweeteners are more slowly absorbed in the intestines than typical sugars. The result can be added air in the intestines that causes gas or a laxative effect. If you consume sugar-free candy and experience these symptoms, you may wish to stop eating it. Even if sugar-free candy does not initially cause stomach upset, avoid eating it in large amounts.
Expert Insight
While sugar-free candy presents an alternative and attractive candy choice, particularly for those with diabetes, avoid overeating sugar-free candies. "Remember, we do live in a real world, exposed to chocolate and all manner of food that somehow wrongly gets lumped into 'bad for us,' 'good for us' and 'feeling guilty about consuming,'" says Judy Griogaci, a food and nutrition expert writing for "The Charleston Gazette" newspaper in Charleston, West Virginina. "There really isn't any food that isn't acceptable when approached with moderation and selectivity."
References
- "Sunday Gazette-Mail"; Sugar-Free Candy Satisfies Sweet Tooth; Judy Grigoraci; Dec. 11, 2010
- "Ask the Dietitian": Sugar and Artificial Sweeteners: Joanne Larsen
- AZCentral.com: Candy Makers Find Market for 'Healthy' Sweets: Christina Minor: Sept. 15, 2004
- "Women's Health"; The Best Candy to Eat That Won't Derail Your Diet"; Lisa Drayer: Dec. 11, 2009
- "Fitness"; 10 Diet Foods That Make You Fat; Sally Kuzemchak
- "The New York Times"; Why Some Sugar-Free Products Raise Blood Sugar; Tara Parker-Pope; July 19, 2010
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