Ask JJ: Healthier Halloween Candy?

Dear JJ: I have a coworker who, during the holiday season, puts "healthier" versions of sweets in the office break room. Determined they are guilt-free (or at least better), I sometimes grab a few bites that inevitably become more than a few bites. What's my best option to navigate potentially dietary derailments during the inevitable holiday crapfest? Every October, blogs surface by health-minded, well-intended writers showing how you can tweak Halloween candy.

Typically these "healthier" versions are lower in calories and fat. But are they really healthier? Not necessarily, at least from a sugar-impact standpoint. Let's look at a few "healthier" substitutions experts sometimes suggest and how they actually stack up. Substitute raisins for Tootsie Rolls. Truth: A mini-box of raisins packs 20 grams of sugar, whereas six Tootsie Rolls has 19 grams. Substitute a granola bar for a Snickers fun-size bar. Substitute a Fruit Roll-Up for Twizzlers. Substitute dried fruit for gummy bears. One serving of gummy bears contains 17 grams of sugar.

The truth is that "low-fat" or "reduced calorie" usually translate into high-sugar foods. These sugary swaps elevate insulin levels, contributing to insulin resistance, Type 2 diabetes, and obesity. Their fructose loads -- sometimes higher than full-fat foods -- increase liver inflammation and convert to triglycerides (fat). These foods also create a halo effect as you reach for seconds and thirds.

Once those addictive foods get their hooks in you, you unconsciously give them a free pass because, hey, if they don't have fat, you can't gain weight. Many "healthier" alternatives also contain artificial sweeteners, excessive amounts of sugar alcohols, preservatives, and other nasty things you would never find in whole, nature-made foods. I see a clear pattern when clients confess they've nosedived into junky Halloween foods. They haven't sleep well, they're over-caffeinated yet groggy, and they usually blow off breakfast or eat a high-sugar impact catastrophe that sends their blood sugar spiraling.

When you eat every four to six hours, you steady your blood sugar levels so those innocuous-looking mini candy bars don't become your undoing. To do that, have a fast, filling protein shake for breakfast. Make lunch and dinner a fat blasting, filling combo of healthy fats, protein, loads of leafy and cruciferous veggies, and slow-release high-fiber carbs like quinoa. With those strategies, you'll probably remain full between meals, but if you've got to snack, keep slow-roasted or dehydrated nuts nearby and steer clear of even the "healthy" holiday stuff.

Don't fall for the "just a few bites" mentality, because I can practically guarantee that will become a slippery slope into sugar-ville. Next time your coworker offers you "healthier" holiday candy or you read one of those swap-this-for-that articles, don't be fooled: It's all high-sugar impact. What's your biggest high-sugar impact obstacle during the holiday season? What tactics do you have to resist? Share yours below. And keep those great questions coming at AskJJ@jjvirgin.com.

Fiber isn't fully digested and it is used for energy -- so it's not a source of calories -- but it still adds bulk to your meal, which helps you feel full. To limit calories, you should hold yourself to a cup of fruit in your morning shake, but you can add as many fibrous veggies, such as spinach or kale, as you'd like.

A cup of blackberries adds 8 grams of fiber to your shake -- 27 percent of the 30-gram intake goal linked to weight loss in the 2015 study, while 2 cups of raw spinach adds 1.5 grams of fiber. If you make your shake with a banana, you'll get 3 grams of fiber.

If fruits and veggies have the starring role in your shake, protein is the Best Supporting Actor. You don't need to get fancy with your smoothies if you don't want to -- a basic smoothie offers plenty of nutritional value and has fewer than 350 calories. Make your smoothie with a cup of nonfat milk, half a frozen banana, 2 cups of spinach and a 6-ounce container of Greek yogurt for a shake that contains 278 calories, 4 grams of fiber and 23 grams of protein.

Or, try an antioxidant-packed protein shake made from a cup of blackberries, 2 cups of chopped raw kale, a cup of nonfat milk, and a 2-scoop serving of protein powder. This shake offers 346 calories, 9 grams of fiber and 38 grams of protein. Get a chocolate fix with a basic cocoa smoothie made from a cup of nonfat milk, half a frozen banana, a half-cup of raspberries, 2 cups of spinach, a 2-scoop serving of protein powder and a tablespoon of cocoa powder. You'll take in 343 calories, 6 grams of fiber and 39 grams of protein.

Breakfast shakes are a great way to stay healthy, and they're a chance to play around with different flavor combinations so you don't become bored. Lose Weight. Feel Great! AGE lbs. WEIGHT ft. Does Drinking a Protein Shake After Exercise Help You Lose Weight? Healthy Shakes That Help You Lose Weight Protein Drinks Without Sugar, Soy and Aspartame Can You Drink a Protein Shake When You Don't Work Out? Atkins Protein Shake Diets Are Too Many Protein Shakes Bad for You? Can Eating 30 Grams of Protein Each Morning Help You Lose Weight? 400-Calorie Breakfast Ideas Why Do People Drink Protein Shakes?

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