Marshmallows are a popular snack food consisting primarily of sugar and gelatin. Their fluffy, puffy texture and sweet taste make them an appealing treat for many people. However, marshmallows are often considered an unhealthy food due to their high sugar content. This leads to the question – can you eat marshmallows while on a diet intended for weight loss?
Calories in marshmallows
Marshmallows are high in calories, which come almost entirely from sugar. Approximately:
- One large (1.5 inch) marshmallow contains 25 calories
- 10 large marshmallows contain 250 calories
- One regular-sized marshmallow contains around 4 calories
- 10 regular-sized marshmallows contain 40 calories
As you can see, the calories can quickly add up if you eat more than just a few marshmallows. Consuming too many calories, regardless of the food source, can hinder weight loss on a diet.
Sugar content
In addition to calories, the high sugar content of marshmallows is a diet concern. Sugar provides 4 calories per gram, and marshmallows are nearly pure sugar. Approximately:
- A large marshmallow contains 6 grams of sugar
- 10 large marshmallows have 60 grams of sugar
- A regular marshmallow has about 1 gram of sugar
- 10 regular marshmallows contain 10 grams of sugar
Eating too much added sugar can lead to blood sugar spikes, increased insulin levels, and weight gain over time. That’s why health experts recommend limiting added sugar intake to no more than 25-30 grams per day as part of a healthy diet. Just a handful of marshmallows could provide well over that amount.
Lack of nutrients
Marshmallows provide almost no essential nutrients. There are trace amounts of gelatin, which provides protein, but not enough to be considered a significant source. Marshmallows contain no fiber, vitamins, or minerals.
While an occasional marshmallow won’t undermine an otherwise healthy diet, making marshmallows a regular snack could potentially displace nutritious foods that provide important vitamins, minerals, protein, fiber and more.
Effects on hunger and satiety
Marshmallows are made up of simple carbohydrates that digest very quickly. This can lead to a rapid rise and fall in blood sugar. As blood sugar crashes, hunger returns quickly after eating marshmallows. They provide little satiety despite being high in calories.
By contrast, foods with fiber, protein and complex carbs tend to digest more slowly. This helps maintain consistent energy levels and keeps you feeling fuller for longer after eating. Therefore, other snacks are better options than marshmallows for tiding you over between meals and controlling hunger while dieting.
Low in fiber
Marshmallows contain essentially no dietary fiber. Fiber plays an important role in a healthy diet and can aid weight loss. Benefits of fiber include:
- Slows digestion to promote satiety after meals
- Adds bulk to food without adding calories
- Helps regulate blood sugar levels
- Supports gut health and digestion
Getting adequate fiber (25-30 grams daily) from fruits, vegetables, whole grains, nuts and seeds can potentially help boost weight loss on a reduced calorie diet. Marshmallows offer no help in this regard.
Effects on blood sugar
The high glycemic index (GI) of marshmallows may interfere with blood sugar control and appetite regulation during dieting.
Marshmallows are nearly 100% carbohydrates with a high glycemic index around 90. In comparison, table sugar itself has a GI of 65.
Foods high on the glycemic index cause rapid spikes in blood sugar and insulin after eating. In some studies, following a low-GI diet has been associated with decreased body weight and body fat.
For those trying to lose weight on a reduced calorie diet, it’s best to choose low glycemic foods like non-starchy vegetables, fruits, lean proteins, whole grains and legumes to help control appetite and delay hunger.
Poor nutrition density
The nutrition density of a food refers to the amount of beneficial nutrients it provides relative to the number of calories. By this measure, marshmallows are extremely poor nutrition choices.
They provide almost no beneficial nutrition, while being very high in calories from sugar.
When dieting for weight loss, it’s important to get the most nutrition from your limited calorie budget. Choosing marshmallows frequently may lead to inadequate intake of vitamins, minerals and other important nutrients.
Lack of protein
Marshmallows contain negligible protein – less than 1 gram per serving. In comparison, recommended protein intake for most adults is around 50 grams daily.
Higher protein diets can potentially promote weight loss by:
- Increasing satiety after meals
- Boosting metabolism slightly
- Helping retain muscle mass when losing weight
The lack of protein in marshmallows means they provide none of these weight loss benefits.
Lack of fat
Marshmallows are very low in fat – less than 0.5 grams per serving.
While it’s wise to limit unhealthy fats like trans and saturated fat when dieting, obtaining some healthy unsaturated fat from foods like nuts, seeds, avocado and oily fish is important.
Moderate amounts of healthy fats can:
- Help you feel more satisfied after eating
- Aid the absorption of fat-soluble vitamins
- Provide essential fatty acids like omega-3s
Since marshmallows lack fat and nearly all vitamins, choosing them frequently is not the best idea for overall diet quality.
Poor choice before exercise
Marshmallows don’t make an optimal pre-workout snack. The blood sugar crash that follows after eating marshmallows could leave you feeling tired and sluggish during your workout.
Better pre-exercise snacks contain slow-burning carbs and a bit of protein, such as Greek yogurt and fruit, oatmeal with peanut butter, or whole grain toast with eggs.
These provide sustained energy and help you power through tough workouts that are important for boosting your metabolism and burning calories.
Lack of portion control
Marshmallows are easily overeaten since they are light, fluffy and rapidly melting. It’s easy to mindlessly pop them into your mouth without thinking about serving sizes.
This lack of portion control can lead to unintended calorie overconsumption. That’s bad news for anyone trying to maintain a calorie deficit to lose weight.
Pre-portioning snacks into serving sizes can help with portion control. Or, choose healthy snacks that are naturally portion-controlled, like a medium apple or small handful of nuts.
Often found in unhealthy desserts
Marshmallows are commonly used as an ingredient in high calorie desserts that can sabotage weight loss efforts if consumed frequently. For example:
- Rice Krispy treats
- rocky road
- Some hot cocoas and candies
It’s best to think of marshmallows as an occasional fun treat. But if you’re trying to lose weight, be mindful of how many additional calories marshmallows contribute when added to other desserts.
Can spike cravings
The sweet taste and rapid digestion of marshmallows can spike cravings for other sweets and unhealthy snacks.
Giving in to these cravings can easily result in excess calorie intake. Research shows the reward center of the brain lights up more when tasting sweets compared to other flavors.
For better appetite control, choose nutritious snacks that provide more satiety, such as fruits, vegetables with hummus or yogurt with nuts and berries.
Often paired with graham crackers and chocolate
A classic s’more combines marshmallows with graham crackers and chocolate. While fine occasionally, regular use of this high-calorie treat can make it harder to achieve a calorie deficit.
A typical s’more made with two crackers, one square of chocolate and one large marshmallow has about 140 calories. It’s easy to eat more than one, adding excess sugar and refined carbs.
May increase cavities risk
The sugary nature of marshmallows makes them cavity-promoting, similar to other sugary candies.
Cavities form when the bacteria in plaque utilize sugar for energy and produce enamel-eroding acid as a byproduct. Minimizing sweets is one way to help protect your oral health.
Can replace healthier dessert choices
If you’re craving something sweet, marshmallows may seem like an easy choice. However, they provide empty calories and lack the more beneficial nutrients found in many other desserts.
Some examples of healthier sweet treats (in moderation) include:
- Fresh fruit with whipped cream
- Greek yogurt parfait
- Small slice of dark chocolate
- Frozen banana “ice cream”
- Baked apple with cinnamon
While not exactly diet foods, these provide more fiber, antioxidants, protein and nutrients compared to marshmallows.
Can trigger emotional eating
For some people, eating marshmallows may be linked with fond childhood memories like roasting them over a campfire. These nostalgic feelings can lead to overeating marshmallows even when not hungry.
Emotional eating driven by mood, memories or stress rather than hunger makes it difficult to lose weight. Becoming more mindful of your snacking habits and finding healthier comfort foods can help break this cycle.
Healthier low-calorie snack alternatives to marshmallows
- Air-popped popcorn
- Rice cakes
- Fruit and nut trail mix
- Roasted chickpeas
- Low-fat string cheese
- Baby carrots with hummus
- Sugar snap peas
- Plain Greek yogurt with berries
These provide fewer calories plus more nutrition than marshmallows.
The bottom line
Marshmallows are high in sugar and calories without much nutritional benefit. While an occasional marshmallow likely won’t undermine weight loss, making them a regular snack is not advised when dieting.
Marshmallows provide empty calories, spike blood sugar, may increase cravings and are easy to overeat. Choosing fiber-rich whole foods that provide lasting energy is a better strategy.
That said, an occasional marshmallow or s’more can be incorporated into an overall healthy diet for those with a sweet tooth. Moderation and portion control are key.
When preparing for swimsuit season or a special event, limiting empty calorie foods like marshmallows can help accelerate your weight loss progress. Just be sure to consume enough calories daily to support a moderate rate of weight loss. Extreme restriction is not sustainable long term.
Conclusion
Marshmallows are tasty occasional indulgences but lack nutritional value. They are high in sugar and calories without benefits like protein, fiber or nutrients.
Frequent marshmallow snacking can interfere with blood sugar control, satiety levels and achieving a calorie deficit when dieting to lose weight.
Yet allowing yourself a sweet treat on occasion, mindfully and in moderation, can make your healthy diet more sustainable.
So enjoy the light, fluffy texture of a marshmallow or two for what it is – an infrequent dessert without going overboard. Just be sure to rely primarily on nourishing whole foods that provide lasting energy and fullness. This, paired with regular activity, offers the secret sauce for successful, maintainable weight loss over time.
