What Kind of Candy Can a Pre-Diabetic Eat?

November 15, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), over one-third of US adults have prediabetes, a condition where blood sugar levels are higher than normal but not yet high enough for a type 2 diabetes diagnosis. This statistic often leads people to question what kind of candy can a pre-diabetic eat without jeopardizing their health goals. Fortunately, satisfying a sweet craving is possible with the right knowledge and moderation.

Quick Summary

This guide explores low-sugar candy alternatives and strategies for pre-diabetics to manage sweet cravings. It details options like sugar-free candies, dark chocolate, and homemade treats, explaining the impact of different sweeteners and the importance of portion control and balanced eating.

Key Points

Embrace Sugar-Free Candies: Look for sugar-free options sweetened with sugar alcohols like erythritol or natural alternatives like stevia and monk fruit, which have a minimal impact on blood sugar.
Choose High-Cocoa Dark Chocolate: Dark chocolate with 70% or more cocoa solids contains less sugar and offers beneficial antioxidants that may improve insulin sensitivity in moderation.
Make Your Own Treats: Creating homemade desserts using fresh fruit, nuts, and natural sweeteners gives you full control over ingredients and sugar levels.
Understand Sugar Alcohols: While many sugar alcohols are safe, some, like maltitol, can cause digestive distress if consumed in large amounts, so check labels and portion sizes.
Practice Mindful Indulgence: When you have a craving, choose a small portion of a high-quality treat you truly love and savor it slowly, rather than mindlessly eating a larger quantity of a less satisfying alternative.
Balance with Fiber and Protein: Pair any sweet treat with fiber or protein, such as nuts or yogurt, to help slow the absorption of sugar and prevent blood sugar spikes.
Prioritize Whole Foods: While candy is acceptable in moderation, the bulk of your diet should consist of whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains.

Understanding Sugar's Impact on Prediabetes

Before diving into specific candy options, it's crucial to understand why sugar intake needs careful management with prediabetes. Prediabetes means your body's cells are becoming resistant to insulin, the hormone that regulates blood sugar. Consuming large amounts of sugar, especially from refined sources like regular candy, can cause rapid spikes in blood glucose, further straining your body's insulin response.

To prevent this, the focus should be on minimizing added sugars and prioritizing nutrient-dense whole foods. However, this doesn't mean you can never have a sweet treat again. The key is to make informed choices and practice moderation.

Low-Sugar and Sugar-Free Candy Options

For those with prediabetes, the safest candy options are those that are low in added sugar or use alternative sweeteners. Many companies now offer 'sugar-free' or 'keto-friendly' versions of popular sweets.

Hard Candies

Sugar-free hard candies are a classic choice for a long-lasting treat without the sugar rush. They are often sweetened with sugar alcohols like xylitol, erythritol, or isomalt. Examples include Jolly Rancher Zero Sugar and Werther's Original Sugar-Free Caramels.

Chocolates

Dark chocolate, especially varieties with a high cocoa content (70% or higher), is lower in sugar than milk chocolate and contains beneficial antioxidants. Brands like Lily's Sweets (sweetened with stevia and erythritol) and ChocZero (sweetened with monk fruit) offer lower-sugar chocolate options.

Gummies and Chews

Several brands offer lower-sugar alternatives to traditional gummies. SmartSweets and Kiss My Keto Gummies use sweeteners like allulose, stevia, and erythritol, often incorporating fiber.

The Role of Sugar Substitutes and Fiber

Low-sugar candies often use non-nutritive sweeteners like stevia and monk fruit, or sugar alcohols like erythritol, which have minimal impact on blood sugar. However, some sugar alcohols, like maltitol, can cause digestive issues in excess. Incorporating fiber, found in many healthy treats, helps slow sugar absorption.

Making Your Own Prediabetes-Friendly Sweets

Making treats at home offers control over ingredients. Options include frozen fruit pops, chia seed pudding, and baked apples with cinnamon.

Comparison Table: Candy Types for Prediabetes


Feature	Sugar-Free Hard Candy	High-Cocoa Dark Chocolate	Homemade Fruit Pops	Traditional Sugary Candy
Impact on Blood Sugar	Minimal (if sweetened with non-glycemic alternatives)	Minimal to low (due to high fiber/fat content)	Low (due to natural fiber and low sugar)	High (rapid spike)
Sweeteners Used	Sugar alcohols (erythritol, xylitol), stevia	High cocoa content, low added sugar, sometimes monk fruit/stevia	Natural fruit sugars, optional stevia	High fructose corn syrup, sucrose
Portion Control	Important, as sugar alcohols can cause digestive issues	Key, due to calorie and fat content	Important for calorie management	Critical for avoiding blood sugar spikes
Nutritional Benefits	Mostly taste gratification	Antioxidants, fiber, minerals	Vitamins, minerals, fiber	Very little to none

Strategic Indulgence and Mindful Eating

Managing sweets involves healthy habits like planning treats and pairing them with protein or healthy fats to slow sugar absorption. Savoring small portions mindfully can also help satisfy cravings.

Conclusion

Navigating prediabetes doesn't mean eliminating candy entirely. By choosing low-sugar and sugar-free options, prioritizing dark chocolate, and practicing moderation and mindful eating, you can enjoy sweets while managing blood sugar. Remember to consider the type of sweetener, incorporate fiber and healthy fats, and focus on overall dietary balance.

What Kind of Candy Can a Pre-Diabetic Eat? Your Guide

For further reading and professional advice on managing your diet, consider visiting the American Diabetes Association (ADA) website, which offers extensive resources on food and nutrition for those with prediabetes and diabetes.

Frequently Asked Questions

Sugar-free candies can be a good option, but it's important to read the ingredients. Some contain sugar alcohols that, while having less impact on blood sugar than sugar, can cause gastrointestinal issues if eaten in large amounts.

Yes, but it should be high-cocoa dark chocolate (70% or higher) and eaten in moderation. Dark chocolate is lower in sugar and contains antioxidants that can be beneficial for blood sugar control.

Portion control is key. A good rule of thumb is a very small amount, like one square of dark chocolate or one sugar-free hard candy. Mindful eating can help you feel satisfied with less.

Non-nutritive sweeteners like stevia, monk fruit, and erythritol generally do not raise blood sugar levels. However, more research is needed on the long-term effects of artificial sweeteners.

To manage cravings, try planning treats in advance, pairing them with protein or fiber to slow sugar absorption, or making your own healthier dessert alternatives at home. Mindful eating can also be very effective.

No, you don't have to avoid all sugar. The focus should be on minimizing added sugars and prioritizing natural sources found in whole fruits and vegetables. The key is moderation and informed choices.

The safest natural option is often fresh or frozen fruit. Berries, apples, and cherries are great choices due to their fiber content and lower glycemic index, and they contain naturally occurring sugar rather than added sugar.