Glucose basics
Healthy Halloween: Tricks for managing sweets and blood sugar
Published: Oct. 22, 2024
4 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Halloween is a fun-filled holiday, but it’s easy to overindulge in sugary treats. With sweets around every corner, it can be challenging for those managing their blood sugar (aka glucose) levels. A single night of sweets isn’t a huge concern but managing long-term sugar intake is important for blood sugar health.
Having a healthy Halloween plan can help you fearlessly navigate this spooky holiday.
How Halloween festivities impact glucose levels
Halloween is practically synonymous with candy, which usually contains added sugars. These sugars are added to foods during processing. The Dietary Guidelines for Americans recommends limiting added sugars to no more than 10% of daily calories—about 50 grams per day for someone on a 2,000-calorie diet. For perspective, a snack-sized Hershey’s bar contains about seven grams of added sugar, while 15 pieces of candy corn can have as much as 23 grams.
Though enjoying some sweets on Halloween isn’t likely to cause major health issues, excessive sugar intake over time can contribute to weight gain, fluctuating glucose levels, and increase the risk of type 2 diabetes and heart disease. Tracking your glucose levels and staying mindful of how many sweets you’re eating can help prevent these issues.
Three tricks for a happy (and healthy) Halloween
1. Plan ahead
Creating a plan before the Halloween festivities begin can help you stay on track. Start by focusing on your health goals—whether it’s keeping your blood sugar levels steady or maintaining a certain weight. Writing down your goals and keeping them visible can serve as a reminder to make choices that support your goals.
Eating a balanced meal before heading out with kids to trick-or-treat or attending a Halloween party is another great strategy. Foods rich in protein and fiber, such as veggies and whole grains, can help you feel fuller longer and reduce the risk of glucose spikes. Staying hydrated is also essential. Drinking water throughout the day can help curb cravings.
When it comes to treats, it’s okay to indulge in moderation. Pick your favorite candy and savor it—just keep portions small to minimize glucose spikes. The Nutrition Facts Label on packaged foods can help you make more informed decisions—5% or less of the Daily Value (DV) of added sugars is considered low, while 20% or more is high.
2. Make a post-Halloween plan
Halloween candy doesn’t disappear on November 1, which can make it tempting to keep snacking well after the holiday. To avoid this, consider donating excess candy to organizations like Treats for Troops or local shelters.
If you do keep some treats at home, store them out of sight or even freeze them to reduce the temptation of constant snacking. By limiting access to sugary snacks, you can avoid the extended impact of high glucose levels.
3. Try glucose-friendly swaps
Why not shake things up this Halloween by trying healthier alternatives? Instead of handing out candy, participate in the Teal Pumpkin Project by giving out non-food items like stickers or glow sticks. When hosting or attending a Halloween party, you could bring a spooky veg tray or a healthier pumpkin-flavored snack instead of sugary desserts.
If you’re a fan of seasonal drinks like pumpkin spice lattes, consider ordering a smaller size or reducing the syrup content to cut back on sugar. Better yet, try a pumpkin-flavored brewed coffee with a lower-sugar creamer for a festive and healthier option.
Be kind to yourself
No tricks here—with these wickedly clever tips, you're all set for a spooktacular Halloween. While long-term high intakes of sugar can be a barrier to achieving your health goals, a single day won't have much impact.
It's possible to have a Halloween that is both fun and healthy. Planning ahead, avoiding extended overconsumption, and trying some new healthy alternatives can help you experience your best Halloween yet.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
