Blog 71: Beating the Halloween Blood Sugar Scaries for ALL
Jenni Berman, PA-C, ABAAHP
Health and Wellness Tips for Halloween: Finding Balance Amid the Treats
Halloween is an exciting time for families — the costumes, the decorations, the community events. For our family with three young children — ages 5, 2, and 11 months — the holiday season is packed with trunk-or-treats, neighborhood parties, and fall festivals. Each event brings joy and memories, but also something else: constant exposure to sugar, candy, and brightly colored sweets.
While it might seem harmless in small amounts, the sheer frequency of sugary, artificially colored foods during this season can have a noticeable impact — not just on kids, but on adults, too. Let’s take a closer look at why being mindful matters, and how families can still enjoy Halloween without the sugar overload.
The Effects of Sugar and Food Dyes on Children
For young children, sugar and artificial food dyes can be more than just empty calories. High sugar intake can cause rapid spikes and crashes in blood glucose, leading to mood swings, irritability, and even hyperactivity in sensitive kids. Many parents notice behavior changes after events heavy in candy, not only from the sugar, but also from the increase of gluten or dairy — behavioral changes such as from difficulty focusing to increased meltdowns.
Artificial food dyes, often found in bright Halloween treats, have been linked in some studies to worsening hyperactivity and attention issues in children. While the research is ongoing, enough parents and health professionals have observed patterns to recommend limiting them where possible.
When kids are exposed to candy multiple times in a short period — as can happen with back-to-back Halloween events — these effects can stack up. The result? Shorter tempers, more energy swings, poor sleep, and disrupted routines at a time of year when excitement is already high.
The Hidden Impact on Adults: Sleep, Energy, and Metabolic Health
It’s not just kids who feel the effects. For adults, particularly those with insulin resistance or early signs of metabolic dysfunction, a surge in sugar intake can disrupt energy balance and sleep quality.
When blood sugar rises quickly after eating high-carbohydrate foods, the pancreas releases insulin to bring it back down. For someone with insulin resistance, this process is less efficient, leading to higher overall blood sugar, increased fat storage, and more pronounced fatigue after eating.
Sugar also interacts with the body’s cortisol rhythm. Cortisol, a stress hormone, follows a natural daily cycle. Spikes in blood sugar can create additional cortisol surges, which may lead to blood sugar instability, nighttime wakefulness, and restless sleep — exactly what parents don’t need after a long day of Halloween events.
In addition, more exposure to inflammatory foods such as gluten, dairy, and egg can increase both a cortisol response and blood sugar instability internally – even if you “feel” you are tolerating those foods fine.
Healthier Alternatives for Halloween Treats
The good news is that families don’t have to choose between total restriction and a sugar free-for-all. With some planning, you can bring fun, tasty, and healthier treats to Halloween events — options that both kids and adults will enjoy.
Protein-Based Treats
- Protein muffins — Naturally sweetened, gluten- and dairy-free, made with oat or almond flour (if tolerated) and added protein powder.
- Protein energy balls — Rolled oats, sunflower seed butter, honey or maple syrup, and chocolate chips made without dairy or artificial dyes.
- Gluten- and dairy-free protein donuts — Baked, not fried, and made with wholesome flours and plant-based protein.
- Gluten- and dairy-free protein cupcakes — Frosted with naturally colored coconut cream or dairy-free frosting, lightly sweetened.
Better Candy Choices
- SmartSweets — Lower sugar, no artificial colors, and high in fiber.
- YumEarth — Organic, dye-free candies with natural flavors and colors from fruit and vegetable extracts.
- Unreal — Lower sugar versions of classic favorites, made with cleaner ingredients.
Practical Tips for Navigating the Season
- Set expectations before heading out — let the kids know they can pick a set number of treats to keep, and trade the rest for a fun non-food prize.
- Don’t go hungry — have a protein-rich snack before events to prevent overeating sweets out of hunger.
- Balance the day — if one event includes lots of sugar, make the next meal lower in carbs and higher in protein and vegetables.
- Model moderation — kids notice when parents make mindful choices, and adults benefit just as much from reduced sugar.
Halloween can be magical without leaving everyone in a sugar crash. By understanding the effects of sugar and artificial dyes, and making space for healthier, balanced alternatives, families can protect both short-term energy and long-term wellness — all while enjoying the season’s fun. With a little creativity and planning, everyone — from the littlest goblin to the busiest parent — can have a healthier Halloween.
Berman Health and Wellness Website!
Jenni Berman
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