Hard candy for diabetics: M&M’s, Skittles, Reese’s, and More
M&M’s, Skittles, Reese’s, and More
Think candy is off-limits simply because you have diabetes? Not a chance! “I encourage people with diabetes to remember that a diabetes diet is really just a healthier diet,” says Rainie Robinson, RD, CDCES, who is in private practice in Birmingham, Alabama. She suggests thinking of candy as a dessert rather than a snack. “Changing that mentality allows people to think about eating candy in smaller portions. We are typically fuller from the meal and therefore eat less candy or sweets than we would have before.”
And you don’t necessarily need to reach for a sugar-free version, which can contain tummy-upsetting sugar alcohols such as xylitol and erythritol. “Our bodies need carbohydrates throughout the day — and candy can be a delicious, festive, enjoyable source of it on occasion,” says Meg Salvia, RDN, CDCES, the owner of Meg Salvia Nutrition in Cambridge, Massachusetts, and a doctoral student at Harvard University. Just eat the candy in moderation: The U.
S. government’s 2020–2025 Dietary Guidelines for Americans recommend limiting added sugars, the type of sugar present in candy bars, to less than 10 percent of daily calories — and that those under age 2 should avoid added sugar completely. So if you’re having 2,000 calories a day, that would be no more than 200 calories from added sugar (about 10 Strawberry Twist Twizzlers). People with diabetes have other considerations — more on those next.
RELATED: The Best Quick and Easy Snacks for People With Diabetes
Next time you come across fun-size candy — whether it’s because you bought it yourself, you’re digging through your child’s trick-or-treat bag, you’re hosting a birthday party with a piñata, or you’re rummaging through the office candy bowl — here’s what you need to know about making the best candy choices if you’re managing diabetes.
Learn How Carbs in Candy Affect Blood Sugar
First off, how does the sugar in candy affect you? It’s actually pretty cool.
“Sugar begins to be digested as soon as it hits the tongue,” explains Robinson. That’s why small amounts of sugar are so effective at quickly increasing the blood sugar level when it dips too low, which is called hypoglycemia.
When you have diabetes, your body processes carbohydrates a little differently. Like everyone, you break down carbs into blood sugar once they get inside your body. “But the carbohydrates can’t get into the cells where they can be used for energy because you either lack enough insulin or because your cells are resistant to insulin,” says Diane Norwood, RD, CDCES, in Okinawa, Japan. This insulin resistance is the hallmark of type 2 diabetes. “So the circulating level of blood sugar remains high, and your cells are starving, in a sense.”
Although a fun-size or miniature candy bar here or there is fine for most people with diabetes, you should take your blood sugar level into account. “If the blood sugar level is already higher than recommended, it is not a good idea to eat high-carbohydrate foods, including candy,” cautions Norwood.
And if your blood sugar level is normal, it’s still a good idea to test your level right before eating the candy and again two hours after to determine if the portion size was acceptable. Doing so will also tell you if you need additional insulin to correct a high blood sugar value, if you’re insulin dependent.
RELATED: 8 Healthy Carbs for People With Type 2 Diabetes
The Best Types of Candy for People With Diabetes
Many fun-size candies contain around 15 grams (g) of carbohydrates per serving. This amount (equal to one carbohydrate serving) is often the magic number that can raise a too-low blood sugar level but not cause a crash.
“With or without diabetes, a small treat can help curb a sweet tooth without leaving us feeling deprived or with a sugar crash later,” Robinson says. “For a lot of people, measuring portions is the tricky part, so I would recommend sticking with fun-size portions and walking away from the candy bowl after a treat.
”
Here are a handful of popular miniature candies to try the next time your sweet tooth beckons:
- Peanut M&M’s, 1 Fun Size “Candies with nuts tend to be higher in calories but can have better blood sugar responses than other sweet treats,” says Robinson. Carbohydrate count: 10.5 g
- Reese’s Peanut Butter Cup, 1 Snack Size The second ingredient (after milk chocolate) is peanuts, indicating that the candy offers some satiating fat, protein, and fiber to help tide you over. Carbohydrate count: 12 g
- Skittles, 1 Fun Size Although pretty sugary, this candy can be used to treat low blood sugar in a pinch. It will do a faster job than a chocolate bar because it contains no protein and just a little bit of fat — so the sugar will hit your bloodstream quickly. Carbohydrate count: 14 g
- Snickers, 3 Minis You get some protein and healthy fats in these candies to help slow down your digestion and keep you fuller for longer.
Carbohydrate count: 17 g - Twizzlers, 2 Strawberry Twists These are almost pure sugar. “Sometimes people with diabetes want to use their favorite candy to treat a low blood sugar incident,” says Norwood. “It’s permission to eat sugar when they otherwise feel they shouldn’t be eating it regularly.” Carbohydrate count: 18 g
- Tootsie Roll Pops, 1 Pop Sometimes you want a longer-lasting treat. Enter this lollipop, which is more or less pure sugar and milk. Carbohydrate count: 15 g
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The 11 Best Sugar Free Candy Brands for People with Diabetes
Diabetes
ByErin
Try some of the best sugar-free candy for a sweet treat without spiking your blood sugar or having a sugar crash.
All of these candies are perfect for people with diabetes or anyone looking to limit their added sugar while still enjoying their favorites!
Whether it’s Halloween, Easter, Valentine’s day, or any holiday or special event in between, you can bet candy will be there. And who wants to say no to their favorite treats over and over? Not me! And you shouldn’t have to, either. In small amounts, candy can be included in a healthy diet.
If you want to enjoy candy more often, avoid blood sugar spikes, protect your teeth, are trying to lose weight, or avoid the dreaded sugar crash after overdoing it at the candy jar, there could be a better option. I’ve compiled a list of the best sugar-free candy for people with diabetes so that you can have your sweets and feel your best.
Disclaimer: This post contains affiliate links. As an affiliate, I earn a commission on qualifying purchases at no cost to you.
Who should eat sugar free candy?
Sugar free candy is perfect for people with diabetes who want to enjoy sweets while managing their blood sugar.
But, even if you don’t have diabetes, sugar-free candy might be a good choice for you. Limiting sugar can benefit oral health, weight management, blood cholesterol, and help keep your energy levels stable.
Remember that sugar free doesn’t mean carb-free, and if you have diabetes, candy that doesn’t have sugar may still need to be included in your carb meal plan for effective blood sugar management.
A word of caution on sugar-free candy
Sugar-free candy is often lower in calories and carbohydrates than traditional versions, but that doesn’t mean it is a perfect substitute. Some sugar-free candies are made with sugar alcohols and extra fibers, which if consumed in excess may cause gastrointestinal discomfort in some people.
Those made with sugar alcohols such as erythritol will have less of an risk of GI impact than those made with large amounts of xylitol. But do be sure to read the ingredient list and if a product causes discomfort, discontinue using it.
You can learn more about all sweeteners used in low calories and sugar free products and potential benefits and side effects in this article as well.
These gummy bears are the perfect diabetes-friendly take on a classic kids’ favorite! Unlike a lot of sugar-free candy, Lily’s gummy bears don’t include sugar alcohols, which is great for people who are sensitive to them.
While allulose is a natural sweetener that’s generally well tolerated, the high amount of fiber in these gummy bears could cause you some stomach troubles. One serving of this candy has 45 grams of carbohydrates, 25 grams of fiber from soluble corn fiber and 14 grams of allulose, so the net carbs are only 3 grams, compared to 18 grams of net carbs in traditional gummy bears.
This brightly colored candy-coated chocolate is an amazing sugar-free swap for m&m’s. They’re high fiber, free of artificial colors or flavors and have zero sugar! Sweetened with erythritol and stevia with added cassava fiber, one serving of 33 pieces has only 11 grams of net carbs.
These hard candies come in watermelon, strawberry, and green apple flavors with all the sweetness but none of the sugar! Swap hard candy like Lifesavers for these and save up to 14 grams of net carbs per serving!
Four pieces of this candy have only 1 gram of net carbs. They’re sweetened with xylitol, erythritol, and stevia, which make them a great choice for keeping your blood sugar low and your teeth clean.
One of the top choices for sugar-free Halloween candy is these mini peanut butter cups! Just because you have diabetes doesn’t mean you have to give up your favorites. One serving of three mini Reeses cups has only 4 grams of net carbs. Compared to regular mini peanut butter cups, you’ll save 11 grams of net carbs per serving!
This candy uses maltitol, lactitol, sucralose, and polydextrose to replace sugar for a sweetness that won’t spike your blood sugar.
These chocolate-covered caramels are sweetened with the sugar alcohols xylitol and erythritol, which help sweeten the candy without promoting oral bacteria that can lead to cavities.
Sugar alcohols also have very little, if any, effect on blood sugar and are the perfect way to sweeten diabetes-friendly foods.
Swap caramels like these with Zollipop’s to save over 16 grams of net carbs per serving. Just be aware that for some people, sugar alcohols can cause stomach discomfort like cramping, gas, bloating and diarrhea so be mindful of how much you eat at once.
White chocolate typically has a high sugar content, but Lily’s white chocolate bars have just 2 grams of sugar and only 4 grams of net carbs per serving. They’re sweetened with stevia and erythritol and have 7 grams of fiber per serving from chicory root fiber. This soluble fiber is known as inulin and can help regular blood sugar and cholesterol.
Red licorice is a fan favorite but can have over 25 grams of carbohydrates and 15 grams of added sugar per serving. Project 7 licorice isn’t sugar free, but it’s low enough only to have a mild effect on your blood glucose.
One bag of their red licorice is the equivalent of 5 Twizzler sticks and has only 11 grams of net carbs and 1 gram of sugar.
It’s sweetened with allulose, a natural low-calorie sweetener with minimal side effects, making it a good choice if you’re sensitive to sugar alcohols.
If you can’t get enough of Swedish fish candy but could do without the rapid rise in blood sugar, try the sugar-free option from Candy People. Every serving has only 13 grams of net carbs and zero sugars. They’re sweetened with maltitol and are gelatin free.
A fruit-flavored hard candy with zero net carbs and only 1.5 grams of sugar alcohols per serving. They’re mostly sweetened with stevia, a natural low calorie sugar alternative.
These hard candies are perfect for when you need something sweet or to combat dry mouth without increasing the risk of cavities. Having zero grams of net carbs, you won’t have to worry about them raising your blood sugar either!
This is as close to the real thing as you can get, but thankfully without the rise in blood sugar or energy crashes. Each serving has only 8 grams of net carbs and is sweetened with maltitol, a type of sugar alcohol.
Malitol can have a laxative effect for some people, so be careful of your portion size until you know how this candy affects you.
It can be hard to find a sugar-free Swedish Fish alternative, but this option from SmartSweets checks all the boxes. These are delicious and taste just like the traditional option without any aftertaste. Mainly sweetened with allulose, one bag contains only 100 calories (I love it when you can eat the whole bag!) and 13 grams of fiber. There are still 18 grams of net carbs in one bag, so it isn’t completely free of carbs. But it makes a wonderful alternative with much less added sugar when you have a craving for those sweet, chewy fish!
Just because you have diabetes doesn’t mean you need to give up candy. While enjoying small pieces of the real stuff once in a while is fine, enjoying sugar free candy can let you enjoy it more often without worrying about your blood sugar. Have you tried any of these sugar free candies? What ones are your favorite?
ᐉ Fifty 50 sugar-free lozenges for diabetics with a low glycemic index 78 g
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Kloviy DIM
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Description Fifty 50 sugar-free lollipops for diabetics with a low glycemic index 78 g
Fifty 50 lollipops are designed specifically for people with diabetes.
Lozenges can reduce glycemia, stabilize blood sugar levels and provide the body with the right amount of calories and energy.
Peculiarities:
- Foods with a low glycemic index
- Sustainable carbohydrates
- Provide energy
- Not a low calorie food
- Kosher Pareve
Compound:
- Polyglycitol syrup
- Sol
- Isomalt
- Natural and artificial flavors
- Sucralose
Manufactured in a dairy, peanut, almond, walnut, pecan, nutmeg and soy protein processing facility.
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Specifications Fifty 50 sugar-free lozenges for diabetics with a low glycemic index 78 g
Manufacturer country:
USA
Weight:
78 g
Country of brand registration:
USA
Storage conditions:
At room temperature without direct sunlight
Compound:
Polyglycitol syrup, Salt, Isomalt, Natural and artificial flavors, Sucralose
Package:
polyethylene
Best before date:
24 months
Nutritional and energy value:
50 calories per serving (three lozenges)
With taste:
fruits, berries
Features and accessories subject to change by the manufacturer.
Product color may vary due to monitor settings.
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