Your Halloween candy doesn’t have to be healthy
Even if a "healthy" influencer online tells you their option is *better for you* ... don't listen to them.
Don’t miss out on the return of the Bite Sized podcast this Wednesday, with an exclusive interview with a dietitian! Next Friday will also be the first edition of The Grocery Edit, a list of all the latest grocery recommendations from yours truly.
I was reading some random article online this week when I saw an ad pop up for Plant Based Reese’s, and I cackled. Literally.
Sure, this peanut butter cup is made with oat flour and rice flour, making it easy for vegans to enjoy a version of this sweet that fits their diet. You could also argue that this is better for lactose intolerant girlies like myself, even though eating one or two Reese’s peanut butter cups has never flared up my intolerance like heavy whipped cream or a glass of 2%.
No, I laughed because of the inevitable crap we’ll see online about how eating “plant based” candy is better for you.
There’s no denying that the plant based industry is booming. With research showing us the positive health outcomes of plant-based eating, and the plant-based food industry seeing a 54% growth in three years since 2021—with the market value at an all-time high of $7.4 billion in sales—it’s clear that a lot of people are on board. Yet the research points to a plant-based diet focused on whole foods including vegetables, whole grains, nuts, and legumes…not candy with products processed from plants.
Now let me be clear, Hershey’s does not claim their plant-based candy is healthier. While there are some brands out there that use the term “plant based” to make a product seem healthier to their audiences (“eat more plants” and all that), I actually really appreciate the fact how Hershey’s team makes it clear that while their plant-based peanut butter cups and chocolate bars make for great alternatives for vegans, they found “the majority of consumers are not focused on added [better for you] components to chocolate.” Meaning they weren’t looking to make their candy healthier; just accessible for people with different dietary restrictions or environmental values.
However, I wouldn’t be surprised if some influencer online tries to convince you that this candy is healthier. There’s a lot of noise on the Internet, and I’m just waiting for the moment a TikTok video pops up on my For You Page with someone trying to explain how that plant-based Reese’s is better for me. You know it’s going to happen…don’t deny it.
So, as a designated princess of debunking diet culture, I thought it would be really good for us to already be armed with the facts, and figured a side-by-side comparison of the two candies would be good to see.
As you can see, there are some things similar about these two candies, and some things nutritionally that are different.
Both of them are the same in calories per serving: 210 calories per package, aka two peanut butter cups. They’re also similar in dietary fiber, with just 2 grams.
However, the normal Reese’s is significantly lower in saturated fat (with just 4.5 grams, compared to the 7 grams in the plant-based version), and actually contains 2 more grams of protein. The plant-based version, however, has only 13 grams of added sugar (compared to the 20 grams in the normal) and only half the amount of sodium.
So if you actually wanted to pick one based on what’s healthier, it would depend on your health goals. Are you looking to cut down on your saturated fat intake and increase your protein? The normal Reese’s would actually be the call here. Are you looking to cut down on your sugar and sodium intake? The plant-based ones would be the answer.
However, they are still both candy. Even if the plant-based version is made with oat and rice flour, it still has a higher saturated fat intake (35% of your Daily Value) because of the cocoa butter, in order to give the peanut butter cup that fatty flavor after taking out the milk chocolate. It’s difficult to call this “healthier” when there are pros and cons to both, and could both fit within different type of diets and health goals.
Choose the Halloween candy you actually enjoy, not because someone claims it to be “healthier.”
While the plant-based Reese’s—and other plant-based candies—are great alternatives for vegans, that doesn’t mean you have to be bullied into buying this option simply because “it’s made from plants.” Especially now that you know that the nutritional information probably isn’t that much different.
Remember, Halloween only comes once a year. Meaning if you want to take just one night out of the 365 days of the year to enjoy a few pieces of candy that you love, it’s not going to break the bank. Actually, experts would even say satisfying your craving with your actual craving is better than trying to compensate with other foods, then over eating because those foods just aren’t doing it for you.
Our desire to eat candy this time of year likely stems from the nostalgic part of ourselves that misses dressing up and trick-or-treating with our family and friends. When Halloween rolls around, I can’t help but think of my brothers and how we would always dump our Halloween candy on the floor of our TV room and start our negotiations for trade like it was a freaking stock exchange. Candy bartering quickly turned into chore bartering if there were certain pieces we really desired, and the Reese’s were always the most coveted—and always the pieces to hide before Dad started rifling through our buckets.
So when October 31st comes, it’s not the dressing up in costumes or the spooky decorations that I miss. It’s the stock exchange in the TV room, and every year I unwrap a few pieces of candy in their honor.
I will not let diet culture take those sweet, nostalgic moments away from me each year. In the same way there are certain dishes we eat during the holidays, those sweet traditions we share with families and friends. For me, it’s my Grammy’s stuffing on Thanksgiving or Mom’s chocolate pudding pie or raspberry-filled Butter Braid with my in-laws on Christmas morning. I enjoy these things for the sake of remembering, of holding sweet moments close for as long as I can. Every other day of the year I focus on my health for the sake of longevity and taking care of my body. But on Halloween, Thanksgiving, and Christmas? I don’t let the guise of “health” tell me to make a healthier green bean casserole or to add less gravy to my plate. Or to eat a plant-based version of a candy. I simply enjoy it for what it is, and move on with my day.
A collection of the latest nutrition & health news that I think is worth noting.
🧀 Low-carb diets can hinder muscle growth and performance. A recent study from this year found that restricting carbs in your diet can limit the essential process your body needs to grow your muscles and promote muscle recovery—especially for those doing any kind of weight lifting. (A low carb diet is defined as eating less than 130 grams of carbs a day.) So keep that in mind next time someone online is trying to convince you to go low carb…
🎃 Your pumpkins certainly look cute on the porch, but have you ever thought about eating them? Pumpkins are super rich in vitamin A, which is big for your eye health and your immunity. (Hello, seasonal sickness!) Not only that, but pumpkins can also be a key nutritious food that can feed people from all kinds of economic backgrounds at a low cost. If you’re not so keen about picking up a pumpkin and trying to dissect and roast it to eat, you could always buy the canned stuff—which is usually made from a variety of squash types, not just pumpkin. I honestly use it all the time, especially to make pumpkin pancakes or even tossing it in my oatmeal.
🍳 No, eggs are not bad for you. Although we’ve already been down that road here at Forkful, a new study confirms it even more. Researchers of a recent randomized-controlled study found that eating whole eggs did not lead to any adverse changes in inflammation or blood cholesterol, and even lead to “greater overall improvements in micronutrient diet quality, choline status, and HDL and hematologic profiles” compared to egg whites. Long story short, eat the yolk.
A few faves from the week.
Crisp Gnocchi with Brussels Sprouts and Brown Butter from NYTimes Cooking: This one always makes a reappearance this time of year—especially when I have no idea what to make with those Brussels sprouts in the fridge.
Sheet-Pan Garlic-Soy Chicken & Vegetables from EatingWell: I made this sheet pan meal this week to use up some of the other veggies I had in my fridge, and it was actually super filling and delicious despite being lower in carb. I actually sprinkled my bowl with some peanuts which gave it a satisfying crunch.
Maple Sugar Biscuits from Seasons & Supper: This is a bit of a niche one given that you need to have maple sugar to make these biscuits, but if you do, this should absolutely be your weekend baking project. Thank me later.
A mantra to start the new week that’s a little more inspiring than “I’ll start on Monday.”
This one felt relevant to the topic this week…
Follow more of Lauren Twigge, MCN, RDN, LD here!
Until next week. 🫶