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October 30, 2021
What should I look for in my Halloween candy selection?
Halloween is the time of year where we find ourselves indulging in candy one way or another. Whether you’re selflessly helping your child finish their candy haul from trick or treating, finishing the unclaimed bowl of candy the trick or treaters could not keep up with, or if you are just a sucker for a good post Halloween candy sale, here is what you need to know!
Added Sugar:
No surprise here, but candy is filled with added sugar, and that is ok! However, added sugar in excess can be harmful to our health. Excess added sugar in our diet contributes to insulin resistance leading to higher prevalence of type 2 diabetes, cardiovascular disease, and obesity. My recommendation to you is to avoid consuming more than 10% of your daily calories from added sugar. For example, if you consume 2,000 calories per day, do not consume more than 200 calories from added sugar. On the nutrition label, you will see under “carbohydrates” there is a section for both sugar and added sugar. To break this down even further, 1 gram of added sugar is equivalent to 4 calories. Therefore, 200 calories of added sugar is equal to 50 grams. This allows you plenty of room to still enjoy the candy, just do so in moderation!
Saturated Fat:
Similar to added sugar, excess saturated fat in our diet can be harmful to our health. In particular, saturated fat contributes to high triglyceride and cholesterol levels in our blood, ultimately leading to higher risk for cardiovascular disease. Excess consumption of saturated fat also decreases insulin sensitivity, leading to higher risk of developing type 2 diabetes. Again, in moderation saturated fat (and candy) is ok! Again, I would recommend no more than 10% of your daily calories should be derived from saturated fat. Given the same example, in a 2,000-calorie diet, no more than 200 calories of saturated fat should be consumed. However, the difference between fat and sugar is that fat is equivalent to 9 calories per gram. Therefore, 200 calories of saturated fat is roughly 22 grams.
Overall:
Candy can be enjoyed in moderation! There is no need to discard your candy supply, pick your favorites and enjoy them in moderation. Use these guidelines to help assist you from eating in excess. Don’t forget, a 2,000-calorie diet is not recommended for everyone, and I only used that number as an example. If you are interested in learning more about your daily caloric needs, please do not hesitate to reach out to me for a free nutrition consultation!
We are also conducting a candy collection drive through “Treats for Troops” in which we will be sending all extra candy to our deployed troops. Please reach out to Alex or Doug if you are interested in donating!
What should I look for in my Halloween candy selection?
Halloween is the time of year where we find ourselves indulging in candy one way or another. Whether you’re selflessly helping your child finish their candy haul from trick or treating, finishing the unclaimed bowl of candy the trick or treaters could not keep up with, or if you are just a sucker for a good post Halloween candy sale, here is what you need to know!
Added Sugar:
No surprise here, but candy is filled with added sugar, and that is ok! However, added sugar in excess can be harmful to our health. Excess added sugar in our diet contributes to insulin resistance leading to higher prevalence of type 2 diabetes, cardiovascular disease, and obesity. My recommendation to you is to avoid consuming more than 10% of your daily calories from added sugar. For example, if you consume 2,000 calories per day, do not consume more than 200 calories from added sugar. On the nutrition label, you will see under “carbohydrates” there is a section for both sugar and added sugar. To break this down even further, 1 gram of added sugar is equivalent to 4 calories. Therefore, 200 calories of added sugar is equal to 50 grams. This allows you plenty of room to still enjoy the candy, just do so in moderation!
Saturated Fat:
Similar to added sugar, excess saturated fat in our diet can be harmful to our health. In particular, saturated fat contributes to high triglyceride and cholesterol levels in our blood, ultimately leading to higher risk for cardiovascular disease. Excess consumption of saturated fat also decreases insulin sensitivity, leading to higher risk of developing type 2 diabetes. Again, in moderation saturated fat (and candy) is ok! Again, I would recommend no more than 10% of your daily calories should be derived from saturated fat. Given the same example, in a 2,000-calorie diet, no more than 200 calories of saturated fat should be consumed. However, the difference between fat and sugar is that fat is equivalent to 9 calories per gram. Therefore, 200 calories of saturated fat is roughly 22 grams.
Overall:
Candy can be enjoyed in moderation! There is no need to discard your candy supply, pick your favorites and enjoy them in moderation. Use these guidelines to help assist you from eating in excess. Don’t forget, a 2,000-calorie diet is not recommended for everyone, and I only used that number as an example. If you are interested in learning more about your daily caloric needs, please do not hesitate to reach out to me for a free nutrition consultation!
We are also conducting a candy collection drive through “Treats for Troops” in which we will be sending all extra candy to our deployed troops. Please reach out to Alex or Doug if you are interested in donating!
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