Halloween Candy Comparisons & Scary Food Additives

Time for Treats

With Halloween bearing down on us like the Headless Horseman, temptations are everywhere: on co-workers’ desks at the office, lining grocery store shelves, and pretty soon in your child’s overflowing plastic pumpkin. If you do give in—follow the 80/20% rule as we discussed last week, eat healthy and clean 80% of the time and enjoy treats 20% of the time.  But what should you reach for? There’s more to the decision than simply looking at the calorie counts. This week we’ll help you navigate the best choices, as well suggest healthier substitutions for your favorite Halloween treats. Keep these choices in mind or print for an easy-to-grab reminder when the candy is near, and you’re sure to pick the better-for-you option every time.

Check out the comparisons below for which Halloween treats are higher in calories, sugar and fat.

Reese’s Peanut Butter Cups or Snickers?

The better choice: Snickers.

Even though Reese’s Peanut Butter Cups actually have more protein (who knew?), in a fun size–to–fun size matchup, Snickers contain less fat, less saturated fat, and 10 fewer calories per two pieces, so very marginal.  I think the combination of peanut butter and chocolate to be irresistible and some may indeed find them addictive.  Most people would not stop at one. A good tip is to stay away from any candy if you know you will have no control once you start.  Acknowledge it and know this is very normal.  Sugar is addictive.  It’s so processed that the body doesn’t know what to do with it and it changes the brains chemistry similar to some illegal drugs.  Have some 85% dark chocolate on hand instead or try a healthier brand of fig bars which can have a boost of filling fiber.

Peanut M&M’s or Skittles?

The better choice: Peanut M&M’s.

Skittles have only 61 calories per snack-size bag, compared to 90 in Peanut M&M’s, but that doesn’t necessarily make them the better choice, says Gidus. Peanut M&M’s are low on the glycemic index, which means they release their sugar slowly into your bloodstream and will satisfy you longer (and you’ll be less likely to go back for seconds). Those sugary little Skittles will spike your blood sugar and leave you craving more.

A healthier alternative: Make your own almond bark by melting 85% dark chocolate over almonds, pretzels and/or slices of dried apricot for an extra boost of fiber (plus dried apricot is less calorie dense than other dried fruits)!

Twix or Kit Kat?

The better choice: Kit Kat.

While neither of these chocolaty, wafery/biscuity treats will win any nutritional prizes, reaching for the Kit Kat will save you 20 calories and rack up less saturated fat and sodium, says Sass. In fact, Twix packs three times the sodium—90 milligrams—in three fun size pieces than you would get in a comparable serving of Kit Kat.

A healthier alternative: dark chocolate covered cracker bark.

Candy Corn or Tootsie Rolls?

The better choice: It’s a tie between the two.

There’s actually a trick answer for these go-to Halloween treats: At 20 million pounds consumed annually, candy corn wins the popularity contest by a landslide, but in the nutrition competition, this one’s a draw. Though you would need to eat a lot more candy corn—26 pieces, to be exact—to rack up the same number of calories—140—as in 6 Tootsie Rolls, both candies contain artificial color and flavor. Vegetarians should go for Tootsie Rolls, however, since candy corn contains gelatin (an animal by-product), also found in marshmallows.

On a more serious note, I’d like to share with you a subject that’s just as scarey….food additives

Everyone knows to keep an eye out for calories, fat and sugar when they’re browsing the supermarket aisles.  As a rule of thumb, reach for clean, wholesome foods, raw foods and home-cooked meals wherever possible, when we do grab packaged convenience foods, we need to pay attention to the little-known, flavor-enhancing, often lab-generated chemicals that manufacturers pump into foods.  Aim for whole foods—minimally processed stuff that will get you the important nutrients without any extra processed crap.

The reason companies include these artificial ingredients is to cut costs, keep us hooked and to enhance shelf life.  Watch for terms on the outside that manufacturers use to reel us in….let’s face it Coca-Cola and Pepsi don’t write on the label that there’s more than 10 dangerous substances like artificial sweeteners which can cause weight gain, sleeping problem, sexual dysfunction, diabetes, increases cancer risk, and many other health issues  They’re too busy trying to pull at our heart strings with cute polar bears and glamourous carefree lifestyles.  Just because it isn’t making you fat doesn’t mean it’s not rotting you inside and out.

Take note of the additives below while reading labels.  We need to educate ourselves.

1. PARTIALLY HYDROGENATED OIL

This nemesis of heart health is the primary source of trans fat. Manufacturers like it because it reduces costs, increases shelf life and stabilizes flavor, but it’s a lose-lose for consumers. Trans fats are twice as difficult for the body to dissolve as saturated fats, and because they boost bad (LDL) cholesterol and have been shown to decrease good (HDL) cholesterol, they’re active agents of heart disease, diabetes, nutritional deficiencies and cellular deterioration. Note: Products that contain partially hydrogenated oils, but have less than 0.5g of trans fat per serving can carry a “trans-fat free” label. Also keep in mind that “fully hydrogenated oil” does not contain trans fats.

Bottom Line: Avoid foods containing trans fats, including margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, breads and chips.

2. HIGH-FRUCTOSE CORN SYRUP (HFCS)

Though chemically similar to table sugar (sucrose), this cheaper alternative is a highly processed form of glucose converted into fructose—the type of sugar ordinarily found in fruit. There are many cases to be made against HFCS: some studies have shown that it inhibits leptin—the hormone responsible for telling your brain that you’re full. And while some people will argue that it’s essentually just sugar, one thing is certain: Too much sugar will harm bodily processes in countless ways, including increasing risk for diabetes, obesity and other metabolic disorders.

3. MSG

MSG goes by many names: monosodium glutamate, maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid. Ultimately, more than 40 forms of this processed additive can be found in grocery store aisles. MSG is also a chemoinducer of obesity, type II diabetes and metabolic syndrome.

Bottom Line: It’s often found in canned soup, diet beverages, an array of popular fast food, packaged sausages, hot dogs, beef stew, instant soups, salad dressing and yes, some packaged vegetarian foods (vegetarian doesn’t always mean health!).

4. BHA (BUTYLATED HYDROXYANISOLE) and BHT (BUTYLATED HYDROXYTOLUENE)

Antioxidants are normally good, right? Not in this case. BHA and BHT are antioxidant preservatives used in cereals, potato chips and chewing gum to keep them from going rancid.  The Canadian Department of Health pegged them as known carcinogens, but, mysteriously, they allow them. The additives negatively impact sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioral problems, and cancer.  Because BHT and BHA are used in small amounts when it comes to using them as food preservatives, Health Canada considers them to be safe (in small amounts), so they are both approved for use in food products and cosmetics in Canada.

HOW CAN YOU AVOID BHT?

Since Health Canada has not banned these ingredients, manufacturers are free to use them as they please. This article on davidsuzuki.org states:

“…although Health Canada has categorized BHA as a “high human health priority” on the basis of carcinogenicity and BHT as a “moderate human health priority”. Both chemicals have been flagged for future assessment under the government’s Chemicals Management Plan.”

5. SODIUM NITRATE AND SODIUM NITRITE

These additives are used as colorants, and to preserve the shelf life of meats like hot dogs, bacon and sausage. That all sounds OK until you note that they mix with stomach acids to form nitrosamines, potent cancer-causing cells associated with oral, stomach, brain, esophageal and bladder cancers. Noticeable side effects include dizziness, headaches, nausea and vomiting. If you choose deli meats look for those which are additive-free.

6. PROPYL GALLATE

This next antioxidant preservative is used by food manufacturers to prevent fats and oils from spoiling, and is often used in conjunction with BHA and BHT. Its claim to infamy: It might cause cancer, though the evidence to support this isn’t conclusive. Watch out for it in vegetable oil, potato sticks, chicken soup base, meat products, chewing gum and cosmetic products.

7. SODIUM BENZOATE AND BENZOIC ACID

These additives are used in some fruit juices, carbonated drinks, and pickles to stymie the growth of microorganisms in acidic foods. Though they’re naturally occurring and generally affect only people with allergies, there’s another problem: When sodium benzoate is used in beverages also containing ascorbic acid (aka vitamin C), the substances can form small amounts of benzene, a chemical that causes leukemia and other cancers. Though the benzene amounts are small, you should generally avoid it, especially in acid-containing foods and beverages.

8. FOOD COLORINGS

Although some foods are colored with natural substances like beta-carotene and carmine, millions of pounds of food dyes (many of which are petroleum-derived) consumed in Canada annually. Many have been banned but not all unfortunately. So what’s wrong with a little color? Red #3, used in candy, baked goods and desserts, has demonstrated chromosomal damage and thyroid tumors. Red #40, found in drinks, desserts, candy and pet food, has spurred lymph tumors in lab testing. Yellow #5 (aka tartrazine) and #6 may cause thyroid and kidney tumors, lymphocytic lymphomas, and chromosomal damage.

Bottom Line: They’re used in pet food, beverages, baked goods, desserts, candy and sausage. Your best bet is to opt for foods that use natural dyes like beta-carotene or annatto, or those that are dye-free. To have a game plan before you hit the grocery store, get the facts on popular brand-name products at labelwatch.com.

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