Snickers is one of the most popular candy bars in the world, known for its combination of nougat, peanuts, caramel, and milk chocolate. With its sweet taste and indulgent ingredients, Snickers has a reputation as an unhealthy treat. However, some people wonder if there are ways to enjoy Snickers more healthfully. In this article, we’ll explore whether Snickers can be a part of a balanced diet and healthy lifestyle.
What’s in a Snickers bar?
The main ingredients in a standard Snickers bar are:
– Milk chocolate – Milk chocolate contains cocoa solids, cocoa butter, milk ingredients, and sugar. Dark chocolate tends to be richer in antioxidants than milk chocolate.
– Nougat – Nougat is made from sugar, eggs, and nuts. It’s chewy and sweet.
– Peanuts – Peanuts provide protein and unsaturated fats. They also contain some fiber, magnesium, and vitamin E.
– Caramel – Caramel is made from melted sugar. It contains little nutritional value and is high in calories.
A 2-ounce Snickers bar contains:
– Calories: 280
– Total fat: 14 grams
– Saturated fat: 7 grams
– Trans fat: 0.1 grams
– Cholesterol: 10 milligrams
– Sodium: 120 milligrams
– Total carbohydrate: 36 grams
– Dietary fiber: 2 grams
– Sugar: 27 grams
– Protein: 4 grams
So in a nutshell, a Snickers is high in calories, sugar, and saturated fat, with little fiber or protein. The ingredients themselves aren’t unhealthy, but the high amounts of sugar and fat add up when consumed in excess.
Is Snickers candy really that bad for you?
While the nutritional profile may not look great at first glance, Snickers bars can be incorporated into an overall healthy diet when enjoyed in moderation. Here are some things to consider:
Potential benefits of Snickers ingredients
– Chocolate – Cocoa, the main ingredient in chocolate, contains flavonoids with antioxidant properties that may help lower inflammation and blood pressure. The antioxidants in dark chocolate are more potent than in milk chocolate.
– Peanuts – Peanuts contain plant protein, fiber, magnesium, and vitamin E. Peanuts and peanut butter have been linked to reduced heart disease risk.
– Caramel – Caramel provides a quick energy boost from its sugar content. When paired with protein, the sugar is absorbed more slowly into the bloodstream.
– Nougat – Eggs contain protein for muscle maintenance, vitamin D, and choline to support brain and nerve health. Nuts provide protein, fiber, and healthy fats.
So while high in sugar, the individual ingredients in a Snickers bar also provide some nutritional value.
Potential downsides of Snickers
– High in saturated fat – The saturated fat content comes primarily from the chocolate and can raise LDL (bad) cholesterol levels.
– High in added sugar – The 27 grams of sugar is more than half the recommended daily limit. Too much added sugar is linked to obesity, diabetes, and heart disease.
– Low in fiber, vitamins, and minerals – There is little nutritional value beyond the small amount of protein and antioxidants.
– High calorie – At 280 calories for a 2-ounce bar, Snickers is considered a high calorie, low nutrient density food. It can be easy to overeat.
– Effects on teeth – The sugar can damage tooth enamel and lead to cavities if not brushed away.
So while Snickers contains some beneficial ingredients, the overall candy bar is high in calories, saturated fat, and added sugar that should be limited.
Tips for choosing a healthier candy bar
If you want to occasionally enjoy a candy bar like Snickers as part of a balanced diet, here are some tips to make a healthier choice:
– Go for a smaller regular size (about 2 ounces) or even a mini/fun size bar.
– Pick chocolate with higher cacao content. Dark chocolate with 70% cacao or greater will have more antioxidants and less sugar.
– Look for options with no more than 200 calories per serving.
– Choose bars with less saturated fat by picking nut-based bars over crisped rice or wafers.
– Avoid candy bars with trans fats or hydrogenated oils which increase bad cholesterol.
– Select brands without artificial colors, flavors, or preservatives.
– Enjoy only a square or two and pair with nuts or fruit to increase fiber, vitamins, and minerals.
Making mindful choices allows you to indulge your sweet tooth while limiting heavy saturated fat, sugars, and excess calories.
Healthy homemade alternatives to candy bars
Rather than relying solely on packaged candy bars, you can create healthier homemade versions that let you control the ingredients.
No-bake peanut butter protein bars
Ingredients:
– 1 cup old fashioned oats
– 2/3 cup creamy peanut butter
– 1/2 cup Greek yogurt
– 1/3 cup honey
– 1 scoop protein powder of choice
– 1 teaspoon vanilla extract
– pinch of salt
Mix all ingredients together in a bowl until thoroughly combined. Pour into an 8×8 pan lined with parchment paper and refrigerate until firm. Keep refrigerated for up to a week.
Dark chocolate coconut bars
Ingredients:
– 1 1⁄2 cupspitted Medjool dates
– 1 cup roasted unsalted almonds
– 2 tablespoons cocoa powder
– 1⁄4 teaspoon salt
– 1⁄2 cup dark chocolate chips
– 1⁄2 cup unsweetened coconut flakes
Process the dates in a food processor until they form a sticky paste that sticks together. Add the almonds and pulse 5-10 times until chopped but still chunky. Add cocoa powder and salt and pulse to combine. Stir in chocolate chips and coconut flakes.
Press into an 8×8 pan lined with parchment paper. Refrigerate until firm, then cut into squares. Store in an airtight container for up to 1 week.
Healthier snickers protein bars
Ingredients:
– 1 cup Medjool dates, pitted
– 1 cup roasted unsalted peanuts
– 2 tablespoons almond butter
– 2 tablespoons cocoa powder
– 1 scoop chocolate protein powder
– 1⁄4 cup rolled oats
– 2 tablespoons semi-sweet chocolate chips
– pinch of salt
Blend dates in a food processor until a thick paste. Add remaining ingredients except chocolate chips and pulse until thoroughly mixed but still chunky. Stir in chocolate chips.
Press into an 8×8 pan and top with extra peanuts. Chill until firm. Cut into bars and enjoy within 5-7 days.
These bars provide protein, fiber, healthier fats, and antioxidants without all the added sugar and saturated fat.
The bottom line on healthy Snickers consumption
While Snickers isn’t the most nutritious choice, enjoying a mini bar or half a regular size bar in moderation can be part of a balanced diet for most people. Focus on these takeaways:
– Stick to a 1-2 ounce serving or less. Avoid eating multiple bars in one sitting.
– Savor slowly and mindfully so you don’t overdo the calories.
– Combine with other nutritious foods like fruit or yogurt for more fiber and nutrients.
– Limit high sugar, high fat candy bars to 2-3 times per week at most.
– Make your own healthier versions at home using whole food ingredients.
– Choose dark chocolate options and watch portion sizes if buying pre-packaged candy bars.
Any food can be worked into your diet in moderation. So don’t feel guilty if you want an occasional treat. Just be sure to focus on whole foods like fruits, veggies, lean proteins, and whole grains as your everyday diet foundation.
The importance of physical activity
Along with a balanced diet, staying physically active is key for supporting your metabolism and burning extra calories from occasional indulgences.
Aim for 150 minutes of moderate exercise per week, which could include:
– 30-60 minutes of brisk walking 5 days per week
– Biking, swimming, using the elliptical 3-4 days for 30 minutes
– Taking an aerobics, dance, or exercise class 2-3 times per week
– Playing sports like tennis or basketball for an hour several days per week
strength training 2-3 days per week.
Being active will create a calorie deficit that allows room for a small treat like a fun size Snickers without guilt. Exercise also helps manage blood sugar levels and insulin sensitivity.
Benefits of regular exercise
– Supports heart health by improving cholesterol levels and blood pressure
– Reduces risk for obesity, type 2 diabetes, and metabolic syndrome
– Strengthens muscles, bones, and joints
– Boosts energy levels and mental health
– Balances out less healthy food choices in your diet
– Can improve sleep quality
So don’t rely only on diet to stay healthy. Pair sensible eating habits with regular physical activity for the best results.
Healthy hacks for enjoying candy bars
Here are creative ways to work candy bars like Snickers into your eating plan:
Break into pieces
Unwrap the bar and break it into smaller bite size pieces. Only allow yourself 1-2 pieces to keep portions controlled.
Freeze for dessert
Stick fun or mini bars in the freezer. Take one out to enjoy the chocolatey, frozen treat after dinner just like dessert.
Use as a topping
Chop up a fun size bar and sprinkle over Greek yogurt, cottage cheese, oatmeal, or fruit for a sweet crunch. The protein helps balance out the sugar.
Blend into a smoothie
Chop a snack size bar and toss into your post-workout protein smoothie for additional flavor and carbs to replenish glycogen stores.
Garnish baked goods
Use chopped bits or melted chocolate drizzle over banana muffins, whole grain waffles or pancakes for a treat.
Stir into trail mix
Mix chopped Snickers pieces into DIY trail mix with nuts, seeds, dried fruit, granola and dark chocolate. Create your own healthier snack mix.
With a little creativity, you can still enjoy candy in healthier ways that satisfy your sweet tooth but don’t ruin your diet.
Healthy swaps for candy cravings
If a candy craving strikes, try one of these healthier alternatives to help satisfy your sweet tooth:
– 1 ounce dark chocolate (70% cocoa or higher)
– 1⁄2 cup low-fat ice cream with sliced fruit
– Individual packs of peanut butter with apples or celery
– 1⁄2 cup nonfat Greek yogurt with honey and chopped nuts
– Small amounts of dried fruit like dates, figs, or apricots
– Baked apple with cinnamon and a teaspoon of maple syrup
– Frozen banana pops – dip peeled bananas in melted dark chocolate, freeze on a stick
– Frozen grapes for a sweet, icy treat
– Berries blended in a smoothie with almond milk and protein powder
– A small square of baklava or rice pudding
– Roasted chickpeas tossed in cinnamon or cocoa powder
Think of healthier swaps you enjoy and keep the ingredients handy for when a candy craving strikes unexpectedly. A small indulgence can satisfy your sweet tooth without excess sugar, fat, and calories.
Conclusion
Snickers and other candy bars are high in sugar, calories, and saturated fat, yet can be incorporated into a healthy diet in moderation. Stick to a 1-2 ounce serving just 2-3 times per week. Pair with other nutritious foods and increase your physical activity to balance out the extra calories. Make your own versions at home for a healthier treat. And finally, try other whole food swaps when cravings occur to keep your sweet tooth satisfied.
With a little mindfulness and planning, you don’t have to deprive yourself completely of an occasional fun-size candy bar. Just be sure to focus on more nutritious whole foods for your meals and snacks during the rest of the week. Snickers and other candy can serve as a special indulgence as part of an overall balanced diet and active lifestyle.
