How can you indulge in the sweet life while still being healthy? Two nutritionists share their tips for shopping for the best candy options and enjoying it.
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Sour gummies. Melt-in-your-mouth chocolates. Sometimes it just feels good to enjoy the sweeter things in life. Yet, with questionable ingredients, single-use plastic packaging, and an unhealthy amount of sugar, it may leave many confused about how to indulge without sacrificing your health or morals. One way to find better options is to read the fine print to learn what you’re really putting into your body. “I always advise consumers to look at the ingredients on the food label,” Nichole Dandrea, a registered dietitian and nutritionist recommends. “The simpler, the better.”
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A lot of times these simpler ingredients lists on listed on the packaging of sustainable, fair trade, plant-based, or healthier brands. Instead of following traditional production standards, these brands look to beets or spirulina instead of chemicals to dye hard coated-shells. They ensure that cocoa is sourced from fair trade farms and use sweeteners sparingly to ensure that glucose spikes are minimized. Others opt for recyclable paper or compostable packaging.
Whatever your preferences for plant-based, vegan, or healthier candies are, The Wellness Feed has compiled the ultimate list of ‘better for you candies’ along with expert advice about how to indulge in the sweet life healthily.
What Makes Candy Unhealthy?
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Chocolate itself isn’t unhealthy. In fact, in its natural form it’s quite good for you. “Cacao, the origin of chocolate… has seeds that are chock-full of protein, prebiotic fiber, minerals, like magnesium and zinc, and flavonoids, which are plant compounds that act like antioxidants,” Nichole explains. “Research suggests that cacao may help lower blood pressure and LDL cholesterol, reduce inflammation, support gut health, improve cognition, boost mood, and possibly alleviate symptoms of depression.”
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What is available on store shelves is closer to a heavily processed product than it is a natural source of antioxidants. Candy is loaded with sugar. According to registered dietitian Catherine Gervacio, it’s the stuff added to chocolate and formed into other types of candies is the culprit for being bad for your health. “They can contain unhealthy fats such as saturated and trans fats, and sometimes additives like artificial flavors and preservatives,” Catherine explains. “These ingredients can contribute to health issues like weight gain, diabetes, and heart disease especially when consumed excessively.”
Can Chocolate And Sweets Be Healthy?
A great poet once said, “Moderation is best in all things.” Centuries later, it’s still good advice, especially when indulging in sweets. Catherine recommends combining your sweets with healthy foods. “Pair milk chocolate with nutrient-dense foods like fruits, nuts, or whole grains,” she suggests. “For example, have 1-2 squares of milk chocolate with a handful of almonds or dip strawberries in melted milk chocolate for a satisfying treat.”
Another tip that was previously mentioned in this article is to carefully read the ingredient list. When it comes to chocolate, Nichole suggests picking a low-sugar option. “Look for 70% or higher cacao content if you want to get the most nutritional benefits from the cacao and less sugar.” She also suggests looking at the type of chocolate listed. “Oftentimes, the healthiest chocolate will only include cacao, which may be listed as cacao, cocoa beans, or cocoa liquor, and a sweetener, which may be cane sugar, monk fruit, maple sugar, or dates.
Also, it should be noted that just because an item is listed as Fair Trade, vegan, or healthy, that doesn’t mean it’s healthy. Whether you’re enjoying a plant-based gummy or Fair Trade chocolate bar, you’re likely eating sugar. So, enjoy a small amount as an occasional treat.
Are some brands better than others?
If you suddenly crave candy, you’ll be happy to know that there are plenty of better-for-you (and the planet) options available at convenience stores, gas stations, and even your favorite grocery stores. “Some brands are using higher quality ingredients and minimal additives, making their chocolate products relatively healthier,” Catherine states. “Look for brands that use organic ingredients, higher cocoa percentages (70% or more for dark chocolate), and less added sugars.” I don’t want to recommend brands, but it’s best to always go for those with good reputations.”
Another thing to consider is where the chocolate came from. “Nutrition aside, the chocolate industry can be unethical, which is why it’s important to look for ethically sourced cacao,” Nichole states. “The label may say fair trade, direct trade, or ethically traded. Get to know your brands and how they source their cacao, making sure they are working directly with farmers, paying them fairly, and supporting their community efforts.”
The Sweet Conclusion
Candy, when eaten in moderation can be a sweet addition to your life. Be sure to read ingredient lists. Remember that the simpler the better. Organic ingredients, plant-based dyes, and less sugar are also things to look for. If you’re looking for a sustainable brand, check their certifications for USDA-certified organic ingredients or Fair Trade. And, remember to enjoy!
*A few of Nichole’s recommendations include: Beyond Good, Alter Eco, TCHO, and Endangered Species.