Simple Substitutions: Enjoy Halloween without Blood Sugar Spikes

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By : dLife Editors

October is here! It’s that time of year when sweet temptations are everywhere.

With Halloween just a few weeks away, let’s look at some grown-up ways to indulge without the bulge or the blood sugar spikes.

Try these great substitutions of some classic favorites. It will be “spooktacular!”

Caramel Popcorn


Is that chewy layer of caramel your favorite part of a Twix? Two bars of this chocolate treat has 37 grams of carbs. Instead, why not try homemade Caramel Popcorn? You’ll gobble up a bowl of this delicious treat. Just make sure to stay within the right serving size.

Mulled Cider

Mulled cider

Though apple cider is high in carbs, it’s less processed than apple juice. And when you add aromatic spices and citrus, a one-half cup serving at 16g of carbs is a good way to toast the season. If you like hard cider, one-half cup contains only 6.5g of carbs.

Spiced Nut Mix

Spicy flavoured nuts. Mix of nuts in bowl.


Do you crave the crunch of peanut-filled candies? One 1.74 oz bag of these nutty candies has 30 grams of carbs. Instead, why not try a batch of spiced nut mixes? Nuts, one of the easiest treats in the world can also have the most satisfying, sophisticated flavor. Toss a bowl of your favorite nuts with some simple ingredients and spices to make a savory, sweet, or spicy snack that will wow your guests.

Pumpkin Pie Variation


Pumpkin, along with all the other types of winter squash, is like sweet potato. These vegetables are great sources of beta-carotene and may help prevent cancer, heart disease, and other diseases. You can make your own pumpkin pie, minus all the sugar. you can make a pie from scratch that’s naturally sweetened with pure maple syrup. Serve with little dairy-free or regular ice cream, or a little whipped cream for a treat.

Caramel Apples

Three shiny caramel apples

Do you love Whoppers? One box, about 18 pieces, has 31 grams of carbs. Instead, why not try…Caramel Apples. Although it’s almost impossible to make a candy apple without sugar, you can make an excellent caramel apple that’s sugar-free. That’s because you can easily find sugar-free caramels, or make your own. Just melt a package of caramels with a couple of tablespoons of water and 1/2 teaspoon of vanilla extract. Stick popsicle sticks in your apples and swirl. Let harden on wax paper. Tips: 1) Wash and dry apples well, so the caramel will stick. 2) Try to eat just one — the sugar alcohols in the caramel may upset your stomach.

Pumpkin Seeds

Peeled pumpkin seeds

If candy corn is your favorite, just know that each little treat has one gram of carb. And who has just one? Instead, why not try…Pumpkin Seeds. Three tablespoons of pumpkin seeds have 8g of protein and 4g of carbs. These delicious seeds are a very rich source of phytosterols, which can help lower cholesterol. Also, the hull is a great source of fiber. Rinse and dry the seeds well and toast in a single layer on an oiled cookie sheet. Swirl and sprinkle with your seasoning of choice.

Spooky Blender Drinks

Halloween alcoholic cocktails with witches head preparing for scared night

All it takes is a good blender and some food coloring and you can make slushy drinks for Halloween in orange, black, monster green, blood red … whatever suits your theme. Blend together a sugar-free syrup, seltzer water, and ice. Add a few plastic ghosts or spiders, and your house will be Halloween central.

Happy Halloween!

Originally published on 10/10/18, updated 10/3/19.