Halloween is a holiday steeped in tradition, fun, and—unfortunately—a mountain of sugar-laden candy. Halloween candies are packed with processed sugars, artificial colors, and preservatives, contributing to blood sugar spikes and cravings that make our little ones (and us) feel sluggish and irritable. For those of us who prioritize real, nourishing food, the usual treats can feel at odds with our wellness goals.
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It’s not all bad news, however. With a little understanding of how to mindfully use real food sweeteners, you can turn Halloween from a trick into a treat for the whole family.
Refined Sugars & Their Impact On Your Health
Refined sugars, such as table sugar (sucrose) and high-fructose corn syrup, are heavily processed, stripped of nutrients, and metabolized very quickly by the body. When consumed, they cause a rapid increase in blood sugar, triggering a strong insulin response, which can have several adverse effects on the body over time:
Blood Sugar Spikes and Crashes: This quick spike and subsequent drop in blood sugar can lead to increased hunger, cravings, mood swings, and irritability.
Insulin Resistance: Consistently high insulin levels due to regular sugar consumption may contribute to insulin resistance, a precursor to type 2 diabetes.
Inflammation: Refined sugars increase inflammation, which is linked to numerous chronic diseases, from heart disease to arthritis.
Weight Gain and Metabolic Disorders: Sugar is “empty calories,” adding calories with no additional nutrients, which can lead to weight gain and disrupt metabolism when overconsumed.
Read more on the problems with sugar in this post
Real Food Sweeteners
Real food sweeteners offer a gentler alternative to refined sugars. They’re typically less processed and retain some of the original nutrients found in the source food. They also have a lower glycemic impact, meaning they don’t cause as rapid a spike in blood sugar, which is better for maintaining energy levels and reducing inflammation. Some popular real food sweeteners are:
Raw Honey: This sweetener is prized not only for its flavor but also for its health benefits. Rich in antioxidants, raw honey has antiviral and antibacterial properties, making it especially useful in the colder months. Because it’s sweeter than table sugar, you can use less of it, and it offers a slow, steady release of glucose.
Maple Syrup: As an unrefined product of maple tree sap, maple syrup is minimally processed and rich in manganese, zinc, and antioxidants. It has a low glycemic index compared to sugar and provides a unique, complex flavor profile.
Coconut Sugar: Made from the sap of the coconut palm, coconut sugar is low on the glycemic index and contains trace minerals like iron, zinc, calcium, and potassium. It has a subtle caramel flavor, making it a great replacement for brown sugar.
Dates and Date Syrup: High in fiber, vitamins, and minerals, dates are a whole food that provides a complex sweetness and a stable source of energy. The fiber in dates slows glucose absorption, making them particularly beneficial for balancing blood sugar.
Molasses. A by-product of the sugar-making process molasses retains the iron, calcium, magnesium, and B vitamins from the original source. Its bold flavor pairs well with fall spices, though it should be used sparingly due to its intense taste.
Incorporating Real Food Sweeteners Mindfully
Even natural sweeteners, though healthier than refined sugars, should be enjoyed in moderation. Here are some tips for making the most of real food sweeteners in a balanced way:
- Use Sweeteners Strategically: Use natural sweeteners to complement flavors rather than overwhelm. For example, add a drizzle of honey to yogurt or a bit of maple syrup to enhance a smoothie, rather than relying on sweeteners to dominate the flavor.
- Combine with Fats and Proteins: Consuming sweeteners alongside healthy fats and proteins (e.g., adding honey to a nut-based treat or combining dates with nuts in an energy ball) can slow down sugar absorption, minimizing blood sugar spikes.
- Bake with Lower Amounts: Many recipes can be adjusted to include less sweetener without sacrificing taste. Experiment by gradually reducing the sweetener in your go-to recipes. Often, you’ll find that a smaller amount provides enough sweetness to satisfy your cravings.
- Focus on Whole Foods First: Remember that foods like fruits and root vegetables contain natural sugars and can satisfy a sweet tooth while offering fiber and other nutrients. Whole foods provide a gentle sweetness that the body metabolizes differently from concentrated sweeteners, so incorporating whole fruits can often lessen the need for added sugars.
Individual Needs
Not everyone’s body handles sugar the same way, and specific health conditions may call for tailored approaches to sweeteners. Differing needs include:
- Blood Sugar Management: If you’re managing blood sugar, minimal use of sweeteners is preferable. If choosing a small amount of real food sweeteners, always pair with fiber-rich foods or healthy fats to further blunt their glycemic impact.
- Gut Health: Some natural sweeteners, like honey, have antimicrobial and prebiotic properties that support gut health. However, it’s best to use them sparingly to avoid feeding gut bacteria that could cause imbalances. Date syrup can also be gut-friendly when used in moderation, as it provides fiber that feeds beneficial gut bacteria.
- Autoimmune or Inflammatory Conditions: Since inflammation is a primary driver of many autoimmune diseases, choosing low-glycemic sweeteners like honey and avoiding high-fructose sweeteners may be beneficial. Many find that minimizing sugar intake in general reduces inflammatory responses and supports a calmer immune system.
- Weight Management: Since liquid sweeteners and concentrated sugars can lead to cravings, opt for whole sweeteners like dates that have fiber and are more filling. Reducing overall sweetener intake gradually can also help curb cravings over time, making it easier to manage weight.
Spooky Caramel Almond Butter Cups
These Halloween-themed caramel almond butter cups are a real-food twist on a classic candy! They’re sure to be a hit at any Halloween gathering.
Ingredients:
Chocolate Layer
- 1 cup dark chocolate chips (70% or higher cacao)
- 1 tbsp coconut oil
Almond Butter Layer
- 1/2 cup creamy almond butter
- 1 tbsp coconut flour (for thickness)
- 1-2 tsp raw honey or maple syrup (optional, for extra sweetness)
- Pinch of sea salt
Caramel Layer
- 1/2 cup Medjool dates, pitted and soaked in warm water for 10 minutes
- 2 tbsp pure maple syrup
- 1 tbsp coconut oil
- 1/2 tsp vanilla extract
- Pinch of sea salt
For Decoration
- Edible eyes, or use a tiny dab of melted chocolate to create spooky ghost eyes
- Optional sprinkle of sea salt on top for added flavor
Instructions:
- Melt the dark chocolate chips and coconut oil together over a double boiler or in the microwave, stirring until smooth. Spoon about 1 teaspoon of melted chocolate into each cavity of a mini muffin tin or silicone candy mold, spreading it evenly. Freeze for 5-10 minutes until set.
- In a small bowl, mix the almond butter, coconut flour, and a touch of honey or maple syrup (if using). Add a pinch of sea salt. This mixture should be thick enough to mold, so add a bit more coconut flour if needed. Place a small dollop (about 1/2 teaspoon) of the almond butter mixture over the set chocolate base and flatten gently.
- Drain the dates and blend them in a food processor with maple syrup, coconut oil, vanilla extract, and a pinch of sea salt until smooth and creamy. Spoon about 1/2 teaspoon of caramel over the almond butter layer in each cup.
- Cover the caramel layer with more melted chocolate to seal the cups, spreading it to the edges. Place in the freezer for another 10 minutes to set.
- Once the chocolate has set, remove the cups from the mold and decorate them! Use edible eyes to turn them into spooky faces, or simply add a sprinkle of sea salt on top for a salted caramel effect.
- Keep these caramel almond butter cups in the fridge until ready to serve.
These caramel almond butter cups make for an indulgent, satisfying Halloween treat proving that Halloween treats can be both spooky and nourishing!
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Final Thoughts on Sweeteners in the Diet
Real food sweeteners allow for a balanced approach to enjoying treats with less of the side effects of processed sugars. By choosing sweeteners with a lower glycemic impact, richer nutrient profile, and complex flavor, you can make choices that nourish the body without sacrificing taste. Whether you’re baking up treats for Halloween or simply sweetening your morning coffee, real food sweeteners can be part of a nutrient-rich, vibrant diet that leaves you feeling balanced and satisfied.