For many moms-to-be, cravings are a hallmark of pregnancy, and treats often top the list. You may be tempted to choose low-sugar versions of your favorites – but are “healthy candies” like sugar-free gummies and keto chocolates any better for you?
As a registered dietitian, I worry about how these products may affect expecting moms and their babies, particularly because there hasn't been a lot of research on their long-term effects.
In short: I recommend treating low- and no-sugar treats the same as you would their sugary counterparts during pregnancy. That is, enjoy them in moderation but don’t count on them being nutritious just because they have a lower carb content.
Here’s what I want you to know before noshing on "healthy candy" for nine months.
Key Takeaways
- Products marketed as "healthy candy" tend to have less sugar, but they're not as good for you as they may seem.
- These candies may contribute to blood sugar dysregulation, GI problems, and more cravings for sweets.
- As long as you have healthy blood sugar levels, you’re better off enjoying small portions of treats made with real sugar.
What is "healthy candy"?
Keto gummy bears, sugar-free chocolate bars, high-fiber lollipops: The "healthy candy" category is growing, and it’s full of products that taste sweet but deliver fewer calories, carbohydrates, and added sugars than their traditional equivalents.
"Healthy candy" brands market their products as less likely to cause blood sugar spikes and weight gain, thanks to their lower calorie counts and carb contents. That all sounds well and good, but studies haven’t shown particularly meaningful health benefits when adults replace real sugar with low- or no-calorie sweeteners.
Plus, "pregnant and breastfeeding women are often excluded from research," says Nicole Avena, Ph.D . "That means right off the bat, we’re starting with less information on the effects."
What's in "healthy candy"?
Most low-sugar candies contain low-calorie sweeteners and functional fibers that allow them to taste ultra-sweet while keeping their total carb and added sugar contents low.
Friendly reminder: These sweeteners come in different forms. Artificial sweeteners like sucralose (Splenda) are man-made, while natural sweeteners like stevia (Truvia) come from plants. Low-sugar candies also commonly contain sugar alcohols – which don’t actually contain any real sugar or alcohol – like erythritol, xylitol, and sorbitol.
Is "healthy candy" safe during pregnancy?
The Food and Drug Administration (FDA) says that the sweeteners found in “healthy candy” are safe for adults in certain amounts. Just how much are we talking about here? The standard is pretty high; the average adult would have to consume a whopping 75 packets of Equal (i.e., aspartame) in a day to go over the recommended limit.
Your body may respond to "healthy candy" as if it's the real deal. - Anthea Levi, R.D.
Despite the FDA’s assurances, I (and other experts) recommend curbing your consumption of the sweeteners often found in "healthy candy" whether or not you’re expecting. Let me explain why.
It may affect your child's health
Scientists know that certain sweeteners, like saccharin (Sweet'n Low), can cross the placenta ., And some research has found that moms who eat a lot of artificial sweeteners during pregnancy have kids with higher rates of obesity, insulin resistance, and prediabetes, says Lily Nichols, R.D.N., C.D.E. Still, it’s impossible to conclude that consuming artificial sweeteners during pregnancy causes this; it might simply be an association due to other factors.
It could impact your blood sugar control
Research on nonpregnant adults suggests artificial sweeteners may worsen blood sugar control despite being sugar-free. How so? It’s not fully understood, but the body may respond to low-calorie sweeteners – and, by extension, "healthy candy" – as if it were the real deal.
That is, ultra-sweet foods and drinks usually contain calories and added sugars, which, when digested, increase blood sugar levels and stimulate insulin release in the body.
"Even though these sweeteners don’t have calories, the body is receiving a signal that it has just consumed something very sweet," Nichols explains. "Somehow the signal may be sent to release insulin to lower a blood sugar spike even if that blood sugar spike is not present. Over time, this may drive blood sugar and insulin dysregulation."
It may make you crave more sweets
"Healthy candies" may make expecting moms crave even more sweets, since additives like sucralose can taste 600 times sweeter than regular old table sugar.
"I believe that our sweet preferences should be attuned to the level of sugar that’s naturally found in the food environment," Nichols says. "In other words, a strawberry should taste sweet." If your taste buds grow accustomed to highly concentrated sweets, there’s a chance fruit may no longer satisfy you.
It might cause GI problems
"Healthy candy" brands also add ingredients like chicory root, soluble corn, and tapioca fibers to their products to increase the fiber content and improve the texture. These ingredients may cause GI distress, a problem you might already be grappling with now that you're pregnant.
For example, chicory root can cause gas and bloating in those with irritable bowel syndrome (IBS). Diarrhea is also common after consuming high amounts of sugar alcohols, "especially maltitol and sorbitol, which can be particularly irritating to the gut," Nichols says.
The bottom line
My take as a registered dietitian: As long as you have healthy blood sugar levels, you’re better off enjoying small portions of treats made with real sugar (think: table sugar, honey, or maple syrup) and prioritizing naturally sweet foods like fresh, frozen, and unsweetened dried fruit the rest of the time.
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