This festive season of trick or treating is not just filled with spooky costumes and playful mischief; it also revolves around delicious treats. However, let's be honest, all that candy can lead to a surge in sugar intake and empty calories, which have been linked to increased risks of cardiometabolic diseases due to excessive sugar consumption from sweetened beverages and snacks [3].
Here are some handy tips to help you enjoy a healthier Halloween than ever before.
1. LIMIT CANDIES
It's a well-known fact that candy can be hard to resist even before Halloween kicks in. If you have a sweet tooth, it might be wise to keep those candies out of sight until it's time to go trick or treating. Research shows that reducing sugar intake can positively impact overall health, making it beneficial to limit those sugary temptations [5].
2. HEALTHY SNACKS
Think outside the box! Always keep healthy snacks on hand to help curb cravings. Instead of indulging in sugary candy bars, consider healthier options like fruit cups, cheese crackers, or low-sugar energy bars. Studies have shown that high-protein snacks can improve nutritional status and help manage cravings more effectively, particularly among older adults [1].
3. DRINK WATER
Staying hydrated is key to managing those sweet cravings. Make it a habit to drink water after having candy; this can help you feel full and prevent overeating. Increased hydration is not only beneficial for appetite control, but it can also help maintain overall health [2]. Plus, it's a great way to rinse away any sugary residue from your teeth!
4. GIFT TOYS
Why not try something different? Instead of candy, consider giving out small toys. Kids will love the new surprises, and it encourages them to stay active rather than consuming excessive sugar, which can lead to health issues. This approach not only promotes physical activity but also helps reduce sugar cravings during the festive season.
5. BE CHOOSY
Even though all those sugary treats might seem tempting, we all have our favorites. Be selective and choose only the treats that truly satisfy your cravings. Opt for smaller portions and save the rest for later, ensuring you have a stash of your favorite goodies to enjoy. Being mindful about treat selection can help mitigate the negative effects of sugar consumption, contributing to better long-term health outcomes [4].
References:
- Riitta Törrönen, Suvi Järvinen, Marjukka Kolehmainen. Postprandial glycemic responses to a high-protein dairy snack and energy-enriched berry snacks in older adults.. PubMed. 2022.
- Yumi Nakamura, Hiroshi Watanabe, Aiko Tanaka, Masato Yasui, Jun Nishihira, Norihito Murayama. Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults.. PubMed. 2020.
- Yoshihiro Kokubo, Aya Higashiyama, Makoto Watanabe, Yoshihiro Miyamoto. A comprehensive policy for reducing sugar beverages for healthy life extension.. PubMed. 2019.
- Adora M W Yau, John McLaughlin, William Gilmore, Ronald J Maughan, Gethin H Evans. The Acute Effects of Simple Sugar Ingestion on Appetite, Gut-Derived Hormone Response, and Metabolic Markers in Men.. PubMed. 2017.
- Marge Leahy, Joseph C Ratliff, Claudia S Riedt, Victor L Fulgoni. Consumption of Low-Calorie Sweetened Beverages Compared to Water Is Associated with Reduced Intake of Carbohydrates and Sugar, with No Adverse Relationships to Glycemic Responses: Results from the 2001-2012 National Health and Nutrition Examination Surveys.. PubMed. 2017.