Are candy canes healthy?

Candy canes are a popular holiday treat, but many people wonder if they are actually a healthy snack. Candy canes are made from sugar, corn syrup, artificial colors and flavors, and sometimes milk products. While they may bring joy during the holidays, candy canes do not provide much nutritional value. This article will explore whether candy canes can be part of a healthy diet.

Are Candy Canes Nutritious?

When considering whether a food is healthy or not, it is important to look at its nutritional profile. Candy canes are made almost entirely of sugar and do not provide much in terms of vitamins, minerals, protein, or fiber. Here is the nutritional breakdown for a typical small candy cane (around 5 inches long) weighing approximately 8 grams:

Nutrient Amount
Calories 40
Total Fat 0 g
Sodium 0 mg
Total Carbohydrate 10 g
Sugars 9 g
Protein 0 g

As you can see, candy canes provide mostly just calories and sugar. There are no significant sources of protein, healthy fats, vitamins or minerals. While they are fat-free, the lack of nutritional value means candy canes do not contribute much as part of a healthy diet.

Blood Sugar Impact

One health concern with candy canes is their impact on blood sugar levels. Candy canes are almost entirely composed of sugar. The main types of sugar in candy canes are sucrose and corn syrup. Both sucrose and corn syrup are made up of glucose and fructose, which are simple sugars that can cause spikes in blood glucose and insulin levels.

For people with diabetes or prediabetes, eating candy canes could cause dangerously high elevations in blood sugar. For those without blood sugar concerns, regular consumption of candy canes could contribute to increased risk for obesity, heart disease and type 2 diabetes over time by promoting fat storage and inflammation.

Overall, the high glycemic index and glycemic load of candy canes make them a poor choice for stable blood sugar levels.

Dental Health

Candy canes pose a risk to dental health as well. Bacteria in the mouth feed on sugars and produce acids that can erode tooth enamel. Candy that sits in the mouth for a period of time, as people often do with candy canes, bathes the teeth in sugar and acid.

Over time, frequent candy cane eating can lead to cavities, tooth decay, and other dental problems. The stick shape also poses a risk for cracked teeth or fillings if bitten directly. For good dental health, it is best to limit candy cane intake and be sure to brush after eating them.

Weight Gain

Candy canes don’t offer much nutritional value, but do provide a significant calorie load considering their small size. Frequent candy cane snacking can easily lead to excess calorie intake, weight gain, and obesity.

To put it in perspective, ten small candy canes would provide 400 calories, which is a significant addition to someone’s daily intake. And since candy canes lack protein, fiber, and nutrients, they provide empty calories and unhealthy blood sugar spikes.

Those looking to manage their weight would be best to avoid candy canes and other sweets, especially in excess. Even choosing just one or two candy canes provides many calories without any real nutrition.

Allergies and Dietary Restrictions

Some other health considerations relating to candy canes include allergies and dietary restrictions. Candy canes may contain milk products, soy, corn, nuts, and artificial colors and flavors. Those with food allergies or sensitivities need to check the specific ingredients list to ensure candy canes fit within their diet.

Candy canes are not suitable for vegan, paleo, or gluten-free diets either. The high sugar content also does not align with a low-carb ketogenic diet. For those with dietary restrictions, there are likely healthier holiday treats to choose instead of candy canes. Checking labels and ingredients is key.

Artificial Ingredients

In addition to sugar, candy canes can contain artificial colors, flavors, preservatives, and other chemical additives. Studies link artificial ingredients like these to health concerns including:

– Hyperactivity in children
– Increased cancer risk
– Hormone disruption
– Negative impacts on the microbiome

Artificial dyes like Red #40 and Blue #1 are commonly found in candy canes. These petroleum-derived colors offer no health value. Candy canes may also contain preservatives like BHT or artificial flavors. Overall, choosing options without artificial additives is recommended for the best health.

Safety and Choking Risk

The straight, narrow shape of candy canes poses a safety risk, especially for small children. The rounded end of a candy cane could become lodged in a child’s throat, causing a choking hazard. The FDA has issued warnings about candy cane choking dangers for this reason.

Supervising young children when eating candy canes and removing any broken or small pieces is important. Consider crushing candy canes or cutting into short pieces for toddlers. Choking risk is one clear downside to giving candy canes to kids.

Effect on Mental Health

Holiday sweets like candy canes are often associated with joy, celebration, and family traditions. In moderation, candy canes can be part of festive occasions and positive memories. However, emotional eating of candy canes or other sweets in excess can negatively impact mental health.

Bingeing on candy to cope with stress, loneliness, or other emotions leads to guilt along with blood sugar crashes later on. For those prone to emotional eating, keeping candy cane portions small and pairing them with protein/fat can help prevent overdoing it. Enjoying candy canes mindfully is key.

Sustainability and Ethics

Candy cane production raises some environmental and ethical concerns as well. Most candy canes are made by large confectionery corporations that prioritize profits over environmental stewardship. Candy production relies heavily on refined sugar from sugarcane and genetically modified corn grown with pesticides.

There are also labour issues around farming these raw crops, especially sugarcane. Fortunately, organic, fair trade, and locally produced candy canes are on the rise. Seeking out ethical and eco-conscious candy brands helps reduce the detrimental impacts of old-fashioned candy production.

Are Homemade Candy Canes Healthier?

Making candy canes at home could potentially be a healthier option than buying mass-produced ones. Homemade candy canes allow you to control exactly what ingredients are used. You can avoid artificial colors/flavors and use less processed sugar.

Replacing some of the refined sugar with maple syrup, honey, or molasses adds nutrients. Be sure to use non-GMO corn syrup if needed. Shaping hardened candy into a cane versus pouring it into a mold reduces chemicals leaching from plastic.

Overall, homemade candy canes made thoughtfully with ethical ingredients are likely a better choice than generic storebought ones. But they still need to be enjoyed in moderation as part of a healthy diet.

Healthy Candy Cane Alternatives

If you want to capture the peppermint flavor of candy canes without all the sugar, there are some healthier alternatives to consider:

– Make peppermint tea by steeping fresh mint leaves in hot water
– Stir a few drops of natural peppermint extract into plain Greek yogurt
– Blend cocoa powder, maple syrup, coconut milk, peppermint extract, and cayenne for hot chocolate
– Mix fresh mint, lemon juice, and ginger into sparkling water for a minty lemonade
– Infuse maple syrup or agave nectar with mint leaves to sweeten drinks
– Make peppermint patties with mint leaves, coconut oil, cacao and maple syrup

Sipping on peppermint tea or blending up a minty protein smoothie can give you the flavor you crave without spiking your blood sugar.


When considering the nutritional value, sugar content, dental impact, weight concerns, ingredients, and choking hazard, candy canes are clearly not the healthiest treat out there. However, consumed occasionally during the holidays, a small candy cane is unlikely to significantly impact health. Those managing medical conditions like diabetes or working on weight loss would be better avoiding candy canes altogether.

Candy canes bring nostalgia and seasonal delight to many during the holidays. Yet other peppermint-flavored treats like mint tea or yogurt provide flavor without the downsides. Overall, candy canes are more of an occasional festive indulgence than a regular healthy snack. But with mindful enjoyment and reasonable portions, they can still have a place during holiday celebrations.

Leave a Comment