"Healthy candy" sounds too good to be true, but that's exactly what an increasing number of companies are selling. These trendy sweets showing up on grocery store shelves promise to satisfy your sweet tooth without the extra calories, sugar or artificial ingredients. Instead of the refined sugar found in traditional candy, these so-called "healthy" or diet candies may contain natural sweeteners and low- or zero-calorie sugar substitutes, as well added fiber.
Are these candies with less sugar or fewer calories actually better for you? Are there any side effects or risks? TODAY's Ashley Nguyen joined a panel of experts, including doctors and nutritionists to discuss the health benefits and risks of these popular candies in a . Here's what they had to say. Healthy candy is a broad category, the experts note.
Ingredients and nutrition content will vary by product and brand, and but generally, these candy alternatives tend to be: Most traditional candy features sugar as the main ingredient. Cane sugar, brown sugar, honey and maple syrup, are all examples of , which means they provide energy in the form of simple carbohydrates, according to the U.S.
Department of Agriculture. The body breaks down these carbs into glucose, which ends up in the bloodstream as blood sugar. Many of these new, healthier candies contain non-sugar substitutes.
Nonnutritive sweeteners, also known as artificial sweeteners, contain very few, if any, carbohydrates. Artificial sweeteners are chemically synthesized and because they don't contain carbohydrates, they are calorie-free and do not impact blood sugar levels, . Currently, the U.
S. Food and Drug Administration has approved : Low-calorie or zero-sugar candies may also contain sugar alcohols instead of sugar, Theresa Gentile, a spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
Sugar alcohols are sweet-tasting compounds derived from sugar with very few carbohydrates and calories, . These can occur naturally in plants, but some are artificially produced. Common sugar alcohols include: Sugar alcohols can still enter the bloodstream and raise blood glucose levels, but not as much as sugar, the experts note.
Some healthy candies may contain less refined sugar such as agave, fruit puree, coconut sugar or date sugar. However, an increasing number of healthy candies contain other plant- and fruit-based sweeteners, or sweet-tasting fiber, Melanie Jay, an associate professor at NYU Langone Health who specializes in obesity medicine, tells TODAY. These include stevia, a sugar substitute with zero calories which comes from a plant grown in South America.
It tastes 200 to 400 times sweeter than table sugar, . Luo Han Guo, aka monk fruit extract, is an increasingly popular derived from a plant native to Southern China which tastes sweeter than sugar but has zero calories, TODAY.com previously reported.
Many of these new healthy candies contain chicory root, a low-carb, low-calorie sugar substitute which contains high amounts of a type of fiber called inulin, says Gentile. Others contain soluble tapioca fiber or soluble corn fiber, Jay says, which add sweetness and bulk to candy. Healthy candy is a misnomer, experts say.
While candy can be part of a healthy diet, in moderation, it does not count as a health food, says Jay — even if it's sugar-free or low-calorie. "Some (candies) might be better than others, but I don't think any of these candies are healthy," Jay adds. "Healthy to me implies nutrients, vitamins, minerals, antioxidants .
.. something that has a function in your body.
Candy doesn’t provide a nutritional source of anything," Dr. Rekha Kumar, an endocrinologist at Weill Cornell Medicine, told TODAY. However, low-calorie and low- or zero-sugar candies can be a better alternative for certain people.
"It really depends on the individual," Maya Feller, a registered dietitian-nutritionist, tells TODAY. If someone is trying to limit or reduce their sugar intake, candy with sugar substitutes may be a good choice, Feller notes. These include diabetics, people who have an addictive tendency towards sugar, or people following the ketogenic diet, Kumar adds.
Whether a person has type one diabetes, where the body does not make insulin, or type two, where the body cannot effectively use insulin, "consuming candy that doesn’t spike blood sugar (or spike it as quickly) is better," says Kumar. Low-sugar and sugar-free candies may also be a better alternative for people concerned about tooth decay, as they are less likely to cause cavities, Jay notes. Upon first glance, the fiber content of many low-calorie or sugar-free candies is impressive.
"We’re talking about anywhere from 20% to over 100% of your daily value for fiber," says Feller. Fiber is important to prevent constipation, and regulate cholesterol and blood sugar levels, and keep you feeling full, says Jay. "But just because something has all the fiber you need for the day, it doesn’t mean that it’s necessarily healthy," Jay adds.
"Fiber is filing, so if you’re filling up on nutrient-empty fiber (from candy) instead of nutritious food, that's not helpful," says Kumar. The bottom line? Moderation is key, the experts emphasize. Candy, even the "healthier" kinds, should still be enjoyed as an occasional treat and not as a snack or meal replacement.
Candies made with non-sugar sweeteners may be helpful as part of a plan to cut back on sugar “in a harm reduction type of scenario,” says Jay — for example, if a person who is already eating a lot of sugary foods and drinks or struggling to cut back. Swapping out regular candy for these low-sugar or sugar-free candies may help to reduce a person’s caloric intake in the short-term, says Jay. However, these candies have not been shown to aid with long-term weight loss, the experts note.
“It’s not like I’d recommend them, it’s not for the most part going to help,” Jay adds. The recommends against using “non-sugar sweeteners” to manage weight, noting that they don’t help with weight control. While most of these healthy candies can be safe when consumed in moderation, certain non-sugar substitutes are linked to long-term health risks and may cause side effects when consumed in excess, the experts note.
"Whether it be sugar alcohols or other artificial sweeteners, there’s unknowns in terms of cancer (risk) down the road and oxidative stress, which increases inflammation," says Kumar. In 2023, the WHO’s cancer research group categorized , NBC News reported previously. The , noting aspartame is “one of the most studied food additives in the human food supply.
" There's mounting evidence suggesting artificial sweeteners and sugar alcohols may be linked to heart disease, says Feller. A study published in 2022 found a potential link between and risk of stroke, and suggests that erythritol and xylitol may make the blood more prone to clotting, increasing the risk of heart attack. However, many studies on the safety of non-sugar sweeteners are observational, and more research is needed.
In the short-term, consuming large amounts of sugar alcohols can cause gastrointestinal issues, such as bloating or diarrhea. People should aim to eat no more than 10 to 15 grams of sugar alcohols per day, . Additionally, the high amount of fiber added to many healthy candies can cause gassiness or digestive discomfort.
The experts agree that the "healthy" labeling on these candy may be misleading and cause people to consume more than they normally would, increasing the risk of short-term side effects. If you're looking to satisfy your sweet tooth in a healthier way, the experts recommend opting for more nutritious alternatives instead of loading up on candies sweetened with non-sugar substitutes. is always a delicious and healthy option, says Gentile.
Strawberries, raspberries, grapes and peaches are naturally sweet but also pack in vitamins and minerals, as well as fiber to support gut and digestive health, Gentile adds. Dried fruit, such as mangoes, raisins, figs or apricots are also rich in fiber and full of nutrients — and they're just as portable as candy. If you’re a chocoholic, is a top pick among dietitians due to its numerous health benefits, including anti-inflammatory and anti-cancer properties, TODAY.
com reported previously. These come from the cocoa bean, which is rich in vitamins, minerals, antioxidants, polyphenols and flavonoids. If you are going to enjoy regular candy, the experts recommend eating it in moderation and, ideally, not on an empty stomach.
"I want you to back your candy up to a meal ...
. so consume it in close proximity to something else (nutritious)," says Feller. Caroline Kee is a health reporter at TODAY based in New York City.
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