7 Treat-Related Tricks for a Healthier Halloween

With Halloween candy and other treats all available in abundance at this time of year, it’s only natural to want to treat yourself. But beware of getting tricked into a sugar rush. Eating too many high-sugar foods can lead to obesity and weight gain, which, in turn, can increase the risk of insulin resistance and type 2 diabetes, says Sara Siddiqui, MD, a pediatrician at Hassenfeld Children’s Hospital at New York University's Langone Health in New York City.

And even if a sugar rush isn’t a regular occurrence for you, Palinski-Wade cautions against overdoing it. Even one day of unusually high added sugar intake (like Halloween) “may cause a short-term spike in blood sugar [and] insulin levels, which can lead to increased cravings, energy swings, and acute inflammation,” she says.

If you or your children struggle with pacing your sugar consumption, Palinski-Wade recommends opting for treats that take a longer time to eat, like lollipops, as these will naturally slow down your candy consumption and prevent you from overdoing it.

Speaking of sugar, keep in mind that added sugars differ from natural sugars, notes the American Heart Association (AHA). Food manufacturers add sugars to foods, even foods you may not think of as particularly sweet, to satisfy your taste buds. Examples include brown or white sugar, honey, and high fructose corn syrup, according to the AHA.

Natural sugars, on the other hand, are just that — naturally occurring — and because they're found in whole foods, they come with other key nutrients. Fruit and dairy are sources of natural sugars, per the AHA.

So how much is too much sugar? If you don’t have any preexisting health conditions, such as diabetes, feel free to snack away on sources of natural sugar. But as for added sugar, the Centers for Disease Control and Prevention (CDC) recommends limiting your intake to less than 10 percent of your total daily calories. That means if you’re following a 2,000-calorie-daily diet, you’d need to cap your added sugar at 200 calories per day, or about 12 teaspoons (tsp). The AHA's recommendation is even more strict: no more than 9 tsp for men and 6 tsp for women.

Sugary snacks can wreak havoc on more than just your blood sugar levels — they can play a role in your risk for cavities, too, as the American Dental Association (ADA). For many people, an unplanned trip to the dentist is scarier than any horror flick.

Sour candy is one major culprit when it comes to tooth decay. Because it’s extremely acidic (which gives it that signature tang), it can easily erode tooth enamel, according to the Minnesota Dental Association (PDF).

Dr. Siddiqui and Palinski-Wade caution against eating gummy candy because it is low in nutrition and sits on the teeth, where it may increase the risk of cavities.

It’s no secret that gummy candies have a tendency to work their way between and around your teeth, and can be difficult to clean without a toothbrush on hand. So if at all possible, it’s best to avoid them entirely.

And if that’s not something you’re prepared to do, make sure you’re at least exercising the healthiest dental habits possible. The ADA advises that brushing at least twice a day and regular flossing is the best way to prevent cavities all year round. The ADA also suggests eating candy with meals or shortly afterward, since increased saliva production at mealtimes can help to rinse away food particles and neutralize bacterial acid on your teeth.

That cauldron of punch may look bewitching, but before you grab a ladle, know that consuming four or more drinks for women, or five or more drinks for men, over the space of two hours meets the National Institute on Alcohol Abuse and Alcoholism (NIAAA)'s definition of binge drinking, and it can have numerous detrimental effects on your health.

Siddiqui notes that chronic overindulgence of alcohol can result in liver issues and other long-term health issues, including addiction. Palinski-Wade advises that excessive drinking, even if only for one night, can lead to an imbalance in electrolytes, which causes dehydration and reduced energy. Additionally, alcohol is a source of empty calories, and those calories can add up quickly when you're drinking, contributing to weight gain. Moreover, she says that the following day, “you can experience reduced energy, an increased appetite and desire for calorie-rich foods [that are] rich in fat and sugar, as well as gastrointestinal disturbances.” Side effects like those, combined with that huge stash of leftover candy, can spell disaster for your body.

Try alternating alcoholic beverages with a glass of water, which can help combat dehydration and help you pace your drinking. Remember, too, th­at not all drinks are created equal when it comes to alcohol content and portion size — check out the drink equivalents in various common types of alcohol with the CDC's infographic. And finally, if you are worried about a hangover, stock your fridge in advance with healthy and easy-to-prepare foods so you’re not tempted to reach for the day-old Halloween goodies.

As anyone living with a food allergy knows, careful monitoring of your food is essential to prevent an unexpected allergic reaction. But around Halloween, it can be easy to get caught up in the excitement and not check labels for allergen information as closely as you normally would. Even more worryingly, sometimes Halloween treats are all tossed together in the same bowl, unlabeled, or unwrapped, making it impossible to distinguish which candies are suitable for those with allergies.

“People may assume that just because an allergen isn’t labeled or listed on the candy, it’s safe. And that’s not always the case,” says Purvi Parikh, MD, an allergist with NYU Langone Health in New York City and the Allergy and Asthma Network.

Dr. Parikh suggests that parents have allergen-free candy on hand, so their children with allergies can still enjoy treats without having to stress over which options might be suitable for them. She also advises having non-food items or food-free celebrations for kids with allergies, where toys or other treats are given instead of food. “Your child doesn’t have to miss out on the festivities just because they have allergies,” she reassures parents. “Your child can still dress up and play with friends and enjoy food-free or allergy-safe treats.” She recommends having an in-case-of-emergency plan with your child, and equipping them with emergency medications.

Both Parikh and Siddiqui also highlight one particularly great initiative aimed to help those with food allergies at Halloween — the Teal Pumpkin Project, launched by Food Allergy Research and Education (FARE). Households are encouraged to offer non-food-based treats for trick-or-treaters, and to leave a teal pumpkin by the front door to indicate they have alternative options for those with food allergies. FARE’s website offers printable signs, as well as suggestions for nonfood treats. One especially good suggestion for a food-alternative treat are glow sticks. Bonus: They can prevent pedestrian accidents, which are more common on Halloween than any other evening of the year, according to a study published in January 2019 in the Journal of the American Medical Association.

When it comes to healthy snacks and treats to enjoy around Halloween, Siddiqui recommends reaching for in-season fruits and vegetables, such as apples and sweet potatoes. (Hello, sweet potato fries!) Since those delicious natural sugars we mentioned earlier are present in a lot of fresh produce, per the AHA, swapping in fruits and vegetables can allow you to satisfy your sweet tooth and also nosh key nutrients.

Taking some time to whip up your own festive fare in the kitchen is an excellent way to spend an October afternoon.

“Homemade sweet treats can be a great way to get the whole family involved in making Halloween a little healthier,” says Palinski-Wade. She suggests that families try making some adorable Greek Yogurt Banana Ghost Pops or Veggie-Packed Monster Muffins.

If a certain treat is calling your name on Halloween, go for it. “You may want to tell yourself to avoid candy or all added sugar during Halloween — but not only is that unrealistic, it may also set the stage for feelings of deprivation to trigger increased food cravings,” says Palinski-Wade.

Also know this: A fixation on the healthiness of foods can also be a sign of orthorexia, which the National Eating Disorders Association (NEDA) describes as “an obsession with proper or ‘healthful’ eating.” Some other warning signs of orthorexia include cutting out a large number of food groups, fixating on what kind of foods may be offered at upcoming events, and feeling distressed if “healthy” foods aren’t available, per the NEDA. If you think you may have this condition, talk to a doctor or counselor, who can help you manage these feelings.

Instead of focusing on what to restrict, focus on what to add, Palinski-Wade suggests. “Having a few pieces of candy along with a platter of whole fruits and nuts can be a great way to satisfy your desire to eat candy in a balanced way that doesn't spike future cravings,” she notes.