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Studies on sugar-free candies and blood sugar
Sugar-free candies themselves have not been extensively studied, but they contain artificial sweeteners. A review of 37 studies published in the Journal of the Canadian Medical Association in 2017 found that artificial sweeteners are associated with a slight increase in the risk of type 2 diabetes, among other diseases. Another review cites research suggesting that regular consumption of artificial sweeteners can be dangerous for people with diabetes. This is because these sweeteners are associated with an increased risk of obesity, which can further exacerbate glucose intolerance.
That doesn't mean that if you have diabetes or are at risk, you need to swear completely on a sugar-free snack. Other studies on humans suggest that regular sugar can cause relatively harm to those individuals. For example, one study directly compared the various effects of sugary and artificially sweetened beverages. Researchers observed that regular consumption of artificially sweetened drinks (defined as servings of two or more people per day) was associated with a 21% increase in the risk of diabetes. However, the level of increased risk increased by 43% when the drink was sweetened with regular sugar instead.
In another review published in Frontiers in Nutrition in 2021, the authors wrote that longer-term human research is needed to determine the health effects of artificial sweeteners over time.
Why sugar-free candy may be a good choice for people with diabetes
When managing diabetes, experts agree that sugar-free candies are a better choice than regular sugar-made candies, at least based on current evidence. “Having a sugar-free candy option to satisfy sweet teeth without causing blood sugar spikes is extremely helpful in addition to reducing daily sugar consumption and reducing the risk of dental health,” says Risotto.
Another possible advantage? Sugar-free candies are not always, but less regular carbs, less sugar, and contain fewer calories than regular candies, says Taylor.
That said, it remains important to practice potion control, as you use all the foods you eat with diabetics. If your candy contains sugar alcohol, Taylor points out, as often as sugar-free candies do, it can affect your blood sugar levels. This is because sugar alcohols also have carbohydrates, which are to a lower degree than regular sugar. Furthermore, eating too much sugar alcohol can cause unpleasant gastrointestinal symptoms such as bloating, gas, and diarrhea, warning Taylor.
“It's also easy to consume candies with the justification of being sugar-free, and you can eat more calories and carbohydrates as well as eating regular candies made with sugar,” adds Risotto. “Always read the nutrition facts label and check the number of calories, carbohydrates and sugar alcohols if they contain candies.”
Tips for eating regular, sugar-free candies when managing diabetes
Before you pop candies in your mouth, follow this handy guide, whether normal or sugar-free, to ensure that sweets don't ruin your blood sugar levels.
Have some moderate enjoyment
When looking at regular candies, be careful of carbohydrates with each serving. If you are a woman, you aim to consume 25 grams (g) per day, or 25 grams of sugar per day.
Taylor has focused on potion control and reduced frequency, even when choosing candies without sugar or regular candies. That way, she says, can budget for snacks without exceeding the recommended sugar and carbohydrate intake.
Beware of sugar alcohol
If you are budgeting for sugar-free candies during your meal, check the nutrition label and be careful of sugar alcohol. “The sugar alcohol content listed on the gram on the nutritional subsidy label is displayed under the Total Carbohydrates section,” Taylor says. “In addition, you will be able to read the ingredient list and see the types of sugar alcohols that the product contains.”
Beware of saturated fats
“We want to have the lowest saturated fat content and make sure that the carbohydrate content fits our carbohydrate budget,” Taylor said. For example, she says that sugar-free chocolate still contains cocoa butter, which is high in saturated fat. Too much saturated fat can cause cholesterol levels to rise and should be limited to less than about 6% of your daily total calories, Taylor says.
Quality is prioritized over quantity
Ultimately, you are happy to choose a snack you know, so you are not tempted to over-induce. “Treat the regular candies you like and plan it,” says Risotto. “Learn to experience the lack of flaws in the experience of guilt enjoying candy.”
