Can you eat candy if you're gluten-free? A Comprehensive Guide to Sweet Treats

An estimated 1% of the global population has celiac disease, making label reading for a gluten-free diet a daily necessity. When it comes to sweets, the burning question is: Can you eat candy if you're gluten-free? The answer is yes, but with careful label reading and a strong awareness of potential risks like cross-contamination.

Quick Summary

Many candies are naturally gluten-free, but caution is needed for hidden ingredients like barley malt and wheat starch, as well as cross-contamination during manufacturing. Reading labels for certifications and 'may contain' warnings is crucial for safely enjoying sweet treats.

Key Points

• Read Labels Carefully: Always check ingredient lists for wheat, barley, rye, and derivatives, as manufacturers can change recipes without notice.

• Look for Certifications: For maximum safety, especially for those with celiac disease, choose candies with a "Certified Gluten-Free" seal.

• Beware of Cross-Contamination: Many brands that have gluten-free ingredients may still be unsafe due to shared equipment. Check for "may contain" warnings.

• Avoid Hidden Gluten Sources: Be vigilant for common gluten ingredients like barley malt, wheat flour in wafers, and some modified food starches.

• Know Seasonal Risks: Be extra cautious with seasonal or limited-edition candies, as they can be manufactured differently and may not be gluten-free, even from a typically safe brand.

A gluten-free diet means cutting out all products containing wheat, barley, rye, and their derivatives. While this is straightforward for bread and pasta, it can be a minefield when it comes to processed foods like candy, where gluten can be an unexpected ingredient or a contaminant from shared equipment. This guide will help you understand what to look for and which candies are generally safe.

The Importance of Scrutinizing Candy Labels

For anyone with a gluten sensitivity or celiac disease, reading ingredient labels is the most important step for safety. Manufacturers in many countries are required to list common allergens, including wheat, clearly on the packaging. However, you must also be on the lookout for other gluten sources like barley and rye, which are not always required to be listed as allergens.

Certified Gluten-Free vs. Ingredient-Free

Products labeled as "gluten-free" must contain less than 20 parts per million (ppm) of gluten. A "Certified Gluten-Free" label, typically from a third-party organization, indicates rigorous testing and manufacturing controls to prevent cross-contamination. Products simply made without gluten-containing ingredients may not account for cross-contamination from shared lines. Always check for a "may contain" advisory.

What to Watch Out for: Hidden Gluten Sources

Gluten can be used in candy as a binder, thickener, or flavoring. Be aware of barley malt (found in Whoppers and some Milky Way bars) and wheat flour or starch (in candies with wafers or some gummy candies and licorice). Glucose syrup can be derived from wheat outside the US, and oats need to be certified gluten-free due to potential cross-contamination. Artificial and natural flavors can rarely contain gluten derivatives.

The Risk of Cross-Contamination

Cross-contamination from shared equipment or facilities is a significant concern even if ingredients are gluten-free. Seasonal candy shapes, like some Reese's Peanut Butter Cups, may not be safe due to production differences. Look for "made in a facility that also processes wheat" or "may contain" warnings.

Popular Gluten-Free Candy Options

Many brands offer gluten-free choices. Tootsie Roll Industries states all their products are gluten-free. Other brands like Hershey's and Mars Wrigley label specific varieties as safe.

A List of Brands with Gluten-Free Offerings

• Tootsie Roll Industries: All products, including Tootsie Rolls and Tootsie Pops.
• Smarties (U.S. version): All products are gluten-free.
• Jelly Belly: Most jelly beans are gluten-free.
• Hershey's: Many Kisses varieties, plain milk chocolate bars (specific sizes), original Reese's Peanut Butter Cups, and Almond Joy.
• Just Born: Hot Tamales, Mike and Ike, and Peeps are listed as gluten-free.
• Spangler: Dum Dums and candy canes.
• YumEarth: Offers explicitly gluten-free options.

Candies to Avoid on a Gluten-Free Diet

Avoid candies containing wheat or barley malt. This includes Twizzlers, Red Vines, Kit Kats, Whoppers, Crispy or Pretzel M&Ms, original Milky Way bars, 100 Grand bars, and CRUNCH bars. Seasonal varieties of some brands like Reese's and York may also not be gluten-free. Always check the label as ingredients can change.

A Gluten-Free Candy Comparison Table

Candy	Gluten Status	Reason/Notes
M&M's (most varieties)	Gluten-Free	Plain, Peanut, and Caramel are typically safe. Avoid Crispy and Pretzel varieties.
Reese's Peanut Butter Cups	Generally Gluten-Free	Original cups are safe, but seasonal shapes are made on shared equipment and are not.
Kit Kat	Not Gluten-Free	Contains a wafer layer made with wheat flour.
Tootsie Rolls	Gluten-Free	Tootsie Roll Industries states all their products are gluten-free.
Whoppers	Not Gluten-Free	Contains barley malt for its signature flavor.
Smarties (U.S.)	Certified Gluten-Free	Produced in facilities that make exclusively gluten-free products.
Twizzlers	Not Gluten-Free	Made with wheat flour.

Conclusion: Enjoying Sweet Treats with Confidence

Following a gluten-free diet doesn't eliminate candy, but requires careful label reading and awareness of hidden gluten and cross-contamination. "Certified Gluten-Free" labels offer the most assurance. For less sensitive individuals, checking ingredients for obvious gluten sources is often sufficient, but remember recipes can change. When uncertain, contact the manufacturer or consult resources like the Celiac Disease Foundation.

Resources

• Celiac Disease Foundation: https://celiac.org/gluten-free-living/gluten-free-foods/gluten-free-candy-list/

Frequently Asked Questions

What is the difference between a 'gluten-free' label and an uncertified product made with gluten-free ingredients?

A 'gluten-free' label, certified by a third-party organization, ensures the product contains less than 20 parts per million of gluten and was produced under strict controls to prevent cross-contamination. An uncertified product may be made without gluten ingredients but carries a risk of cross-contamination from shared manufacturing equipment.

Can people with celiac disease eat candy made on shared equipment?

People with celiac disease should be cautious with candy made on shared equipment, as there is a risk of cross-contamination. For those with high sensitivity, it is safest to choose certified gluten-free products that are produced in dedicated facilities.

Are seasonal varieties of candy gluten-free?

Not necessarily. Seasonal or holiday-themed versions of popular candies are often made on different equipment or with varied ingredients than their standard counterparts and may contain gluten. Always check the label for each specific product.

Are Tootsie Rolls gluten-free?

Yes, all products from Tootsie Roll Industries are considered gluten-free, with no gluten-containing grains used in their recipes or production processes.

Which specific M&M's varieties should a gluten-free person avoid?

While most M&M's are considered gluten-free, you should avoid Crispy and Pretzel varieties, which contain gluten.

Is caramel color a source of gluten?

No, according to the FDA, caramel color is considered safe for those on a gluten-free diet, even if derived from wheat, because the processing removes the gluten. However, checking with manufacturers is a good practice if you are concerned.

Is corn syrup always gluten-free?

In the United States, corn syrup is typically gluten-free as it is derived from corn. However, always check the label for potential cross-contamination warnings, and be aware that in other countries, it may be made from other starches, including wheat.