The temptation to indulge in excessive candy consumption during Halloween can be alluring, but overindulgence may lead to adverse effects. An expert from Baylor College of Medicine offers advice to help candy enthusiasts maintain healthier eating habits on this festive occasion.
“Sugar gets broken down into glucose by your body and travels through your bloodstream, signaling the pancreas to make insulin, which helps your cells convert glucose into energy,” explained Dr. Luis Rustveld, associate professor of family and community medicine at Baylor. “Too much sugar overwhelms the system, resulting in spikes in blood glucose levels.”
A surge in insulin levels causes a drop in glucose levels, leading to a "sugar crash." Symptoms such as irritability, dizziness, upset stomachs, tiredness, and headaches may occur during these crashes. Children are particularly susceptible if they consume too much candy at once.
Dr. Rustveld advises that starting Halloween night with a balanced meal is an effective strategy for parents to prevent their children from consuming excessive sugar. Protein from the meal aids in managing blood sugar spikes and a full stomach reduces the urge to overeat candy. Limiting sugar intake before bedtime allows the body time to process it effectively, while staying hydrated is also important. Encouraging physical activity during trick-or-treating helps balance diet and exercise for the evening.
Parents should adhere to the American Heart Association's guideline of no more than 25 grams of added sugar per day—equivalent to about three "fun-sized" chocolate bars. Fruits can satisfy sweet cravings while providing fiber, often missing from candies. For school celebrations where parental control is limited, sending protein-rich snacks like cheese can assist with blood sugar management.
Rustveld suggests opting for dark chocolate instead of milk chocolate due to its lower sugar and fat content and its richness in flavonoids—antioxidants that help satisfy cravings. Hard candies might also aid in controlling rapid sugar intake as they dissolve slowly.
Sugar-free sweets offer another alternative; however, those containing high amounts of sugar alcohols like sorbitol or xylitol could cause gastrointestinal issues such as upset stomach or diarrhea.
“Sugar-free candies notoriously cause bloating, especially for people who have irritable bowel syndrome,” noted Rustveld. “If you have inflammatory bowel disease, you should not have any sugar-free products.”
Managing candy consumption on Halloween may seem daunting; however, Rustveld encourages reframing one's mindset regarding candy enjoyment beyond Halloween night.
“If you set a limit for yourself or your child on Halloween night, you are then able to have this candy for longer," said Rustveld. "Go about your day eating your normal meals, and you’ll be less likely to overindulge in one sitting."
