Maybe the scariest thing about Halloween for seniors is all that candy haunting your house, screaming to be eaten! Here are some tips that will allow senior adults to indulge a little without compromising their need for a healthy diet.
How Much Sugar is Too Much Sugar?
The answer to that question depends on several variables. If you have diabetes, or your blood sugar levels are higher than normal (called pre-diabetes), your body is not as capable of handling large amounts of sugar. Someone who does not have diabetes can metabolize (the speed at which your body processes a substance) the sugar and thus absorb it better than people with diabetes. A senior who is physically active (and does not have diabetes) can effectively process even larger amounts of sugar.
But don’t worry, people with diabetes need not deprive themselves of Halloween candy, as long as they carefully plan for its consumption. Through experience and working with a dietitian, seniors can determine what their daily carbohydrate (sugar is a carbohydrate) intake should be and make some trade-offs. For example, if the goal is to consume 45 grams of carbs per meal, a person could eat a small apple, which has about 20 grams of sugar in it, OR two to three miniature Three Musketeers bars, which have about the same amount of sugar.
We suggest going online to check out the sugar content of your favorite Halloween candy.
Can You Indulge or Must You Abstain?
If you are prone to depression, anxiety, or have issues with compulsive behavior, the first bite of a delicious piece of candy could begin a long slide into binge eating. If you soothe yourself with food, you should not indulge.
But if you regularly eat a healthy diet consisting of fruits, vegetables, and lean protein, and you exercise regularly, an occasional sweet can be a welcome break. If you continue to take care of your body as recommended by your physician, then enjoy a small Halloween ‘retreat!’
Regardless, a good strategy for seniors is to give away the leftover Halloween candy soon after the holiday. Do not leave it in the cabinet, where you know it is available if you are concerned about maintaining a healthy diet or controlling sugar levels.
Sweet Strategies During Halloween for Seniors
Other than giving away your Halloween candy, seniors may also opt to choose a healthier treat.
If you love those nut-covered caramel apples, don’t despair. There are some healthy aspects to this treat. First, they are covered with nuts, which allow for slower sugar absorption that avoids high spikes of blood glucose levels. The nuts also contain proteins and heart-healthy fat. In addition, you get fiber from the apple, which also helps slow the absorption of sugar and can make you feel full longer.
Another strategy we suggest is to try some extra physical activity before or after eating the candied apple. Maybe take a longer walk to help your body process these types of treats.
You can also be selective about your Halloween candy, like choosing M & M’s Peanut Chocolate Candy. Peanuts provide protein. If you eat a few of them with a small meal, you are less likely to consume too many.
Keep in mind that a certain amount of sugar is necessary and it’s the only thing that actively feeds your brain cells. Every carbohydrate you eat—whether bread or fruit or a whole-grain cracker—eventually turns into sugar.
A Healthy Halloween Alternative for Family and Friends
Other alternatives to sweet treats for seniors could include popcorn, which is considered a whole grain. Cheese popcorn adds a little protein boost as well. Try a healthy Halloween alternative, such as the popcorn recipe found below:
- Choose your favorite popcorn.
- Add a sprinkle of cheese (the protein in the cheese will help keep you full longer.) Popcorn is a whole grain, and therefore will break down to a simple sugar slower than candy will.
- Try drizzling lightly buttered popcorn with a little caramel and a sprinkle of cinnamon (cinnamon has some supportive research — it may help keep blood sugars more stable).
- Get creative and add cayenne pepper to the recipe, creating what is known as “vampire blood popcorn.” (Spicy foods can boost your metabolism for up to 30 minutes after consumption.)
The Tricks About Halloween Treats
- Learn your limits and recommended parameters around consuming sweets in order to feel your best.
- Make smart selections.
- Enjoy a happy and healthy Halloween!
Read more senior health and wellness tips from Bethesda on our blog.
