A little bit of candy isn't going to kill you. But there are smart ways to treat yourself — especially on the holiday that revolves around the sweet stuff. And no matter what goes down this Halloween, avoid the candies that could spook your body well after your costume comes off, according to registered dietitian Keri Glassman, cosmetic dentist Dr. Marc Lowenberg, and the Environmental Working Group's Food Scores:
1. Gummies
Made with sticky glucose syrup, gummy candies (like bears, Sour Patch Kids, and jelly beans) can easily get wedged in the pits and grooves of your teeth. "It's nearly impossible for saliva to wash that away," Dr. Lowenberg says. And when sugar hangs around in your mouth, the decay-causing bacteria go to town on your teeth, which can ultimately lead to cavities.
Instead, go for: DIY candy corn snack mix. The ultimate Halloween candies aren't good for you — but compared to gummies, they're slightly less sticky. Because calories and sugar do add up, mix some candy corn with a few cups of low-calorie air-popped popcorn. You'll get a larger, more satisfying snack that's still festive.
2. Skittles
Inside their little candy shells, Skittles are almost as sticky as gummy candies, so they can make a real mess of your teeth. Besides that, Skittles aren't much more than artificial colors and processed sugar. If you consume large quantities (which is bound to happen on Halloween) your body could end up storing it as fat, Glassman says.
Instead, go for: Fruit leather with no added sugar, which delivers fruity flavors without the yucky stuff. (Or, if you're all like, "That totally doesn't count!" opt for Nerds. They're no less processed, but they are at least less sticky than Skittles, so they'll be easier on your teeth.)
3. Raisinettes
Chocolate-covered fruit may sound healthy. The thing is, when you dry fruit, you end up with a sticky ball of sugar that's not a whole lot healthier than straight-up candy.
Instead, go for: Dark chocolate. No one craves raisins — so you might as well go for the good stuff, straight up. Pure chocolate is designed to melt when it comes in contact with high temperatures in your mouth, so it won't really stick to your teeth. And while dark chocolate is a far cry from kale, it's less processed than milk chocolate, is a good source of iron and fiber, and has been linked to some surprising health benefits, to boot.
4. Snickers
The caramel in these candy bars can spell trouble for your teeth.
Instead, go for: Peanut M&Ms or a Mr. Goodbar. They'll satisfy your craving for nuts and chocolate without hanging around in your mouth. Plus, the peanuts contain healthy fats and protein, which can help steady your sugar high.
5. Twix
These crunchy candies also contain caramel, which is no-go if you'd like to keep your teeth intact.
Instead, go for: Kit-Kats. They're not health food by any means, but the chocolate-covered biscuits should hit the spot without the stickiness.
6. Caramel Apple Lollipops
"Lollipops and other hard candy are among the worst candies to consume because they take the longest to dissolve," Dr. Lowenberg says. "The longer the candy remains on your teeth, the longer the bacteria that causes cavities can start to decay the teeth." This treat, in particular, is made with tons of random synthetic ingredients — and not a bit of apple.
Instead, go for: Dum Dums. Yes, they're lollipops. But they're free of sticky caramel, and they're super tiny, so they will be finished and out of your mouth before you know it.
7. Butterfingers
They basically glue themselves to your teeth, but that's not the worst of it: Butterfingers contain manmade trans fats, ingredients derived from genetically engineered crops, and synthetic food dyes, according to data from the Environmental Working Group. Plus, they're not even made from real chocolate — just "compound chocolate," a cheap way to coat candy, Glassman says.
Instead, go for: Try Hershey's Milk Chocolate Nuggets or Kisses with Almonds for legit chocolate, a little crunch, and some protein and fiber.
8. Reeses Peanut Butter Cups
Peanut butter and chocolate can be paired to make a healthy-enough treat — but this isn't it. The filling isn't made from pure peanut butter, but from emulsifiers and preservatives and loads of sugar, Glassman says. (Unfortunately, the cute pumpkin-shaped cups are no better.)
Instead, go for: Justin's Dark Chocolate Peanut Butter Cups. Dark chocolate generally contains more antioxidants, fiber, and iron, and less sugar than milk chocolate. This particular treat is made from natural ingredients produced without synthetic pesticides and genetic engineering.
9. Starbursts
Don't let the fruit flavors fool you — these chewy squares are made primarily of corn syrup and sugar — and both ingredients are derived from genetically engineered crops. Figure in the synthetic food dyes and trans fats, and you've got a product that's closer to Frankenstein than actual food.
Instead, go for: Haribo. They're no good for your teeth (see No. 1 above), but they are better for your body than Starbursts: They contain less sugar by weight and none of the manmade fats known to mess with your health. Just brush and floss extra well after you eat them.
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Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
