Trick or Treat - “Adult Style”
The “animal style” of eating treats and how to take your pallet off (the sugar-packed) menu for the better
It’s that time of year which triggers a continuous flow of sweets and treats until the New Year; the starting point you ask?
Hallow’s Eve! While a personal fav (as far as holidays go) this day tends to also kick off the entire winter season that can be easily known as the “Treat Quarter”.
Where cheat days become weeks and the binging on candies and baked goods can easily become a lifestyle change, including your wardrobe being mostly elastic-based attire.
Many people get overwhelmed on how to proceed when trying to be “health conscious” during the holidays.
If you’re reading this in hopes of a source of comfort in that “moderation is everything”, I regret to inform you it is not (as we learned in the Kick Sugar Summit Summary).
This article will give you some tips and tricks to navigate all those treats bound to cross your path.
Thankfully, the age of “health candy” has emerged and alternatives to our childhood nostalgic treats exist in every form: gluten-free, keto friendly, sugar-free, low-carb, Paleo etc.*.
But, there are two issues with this:
The cost is significantly higher than the mostly wax Hershey bars and Dollar store movie house candy boxes
They taste a little odd
They actually might not be any better for you due to the unusual and cost-effective sugar substitutes and what they do to your microbiome
So, here are a few tips:
Tip #1. Savor it. Taking time to consume something you were already looking forward to is a great way to calm the dopamine rush of anticipation and let your body catch up on your delightful nosh. It’s the dopamine rush that contributes to the drive to scarf down sweets and other addictive substances and is cyclical, never really being fully satiated. While you can’t really trust your palate to guide intelligent eating habits, slow bites can work for most. But if that isn’t you try adding a sip of tea or espresso between your treats - it adds to the experience and slows you down. Not to mention the benefit of giving your digestive system time to absorb and relay what you just ate to your brain, calming the excitement to chow down that delectable morsel.
Tip #2. Stagger your sugar, fat, and alcohol intake. The liver is something you really should keep in mind as an adult given you can eat as much candy as you like, eat when you want, and drink booze with no one (most of the time) stopping you. If you can envision fats, sugars, and alcohol all needing to get through your liver from the same entry door (although at varying metabolic rates) the more you stack in each category the more your liver gets taxed and creates a bottleneck in processing. This can result in that not so great feeling you’ll likely feel the next day.
Tip #3. If it’s got protein go for it. You’ll likely eat less of anything after consuming some hearty protein. So, before eating a dessert nab a bite of something protein-rich to curb the potential cravings. If you’re past that point and have the choice of Skittles, fudge or peanut nougat - good chance the peanut nougat is stacked with protein and fat which can satisfy you more quickly than sugar can (sugar doesn’t have a natural satiation mechanism like protein which is largely why it’s so dangerous to continuously consume).
Tip #4. Keep in mind a human’s max sugar intake is recommended at 25g a day - knowing this, if you suspect candy to be in your future, trim out sugar in other meals (mostly breakfast) and limit carb intake on savory goods (mostly dinner). While you’re indulging in treats try to be aware of what went into your choice of treat. For example, some puddings have butter, sugar, and cream while other treats lack the added butter or sugar. Some sugar-based treats have added wheat (licorice) or wax (chocolate bars) or hydrogenated palm kernel oil (Skittles, taffy, Starbursts) to make sugar shelf-stable and hold shape.
Okay, so those tips might be a little, well, circumstantial and not realistic to you - that’s okay.
See cheat sheet below on how to choose wisely when it comes to candy this Halloween, and Thanksgiving, Solstice, Diwali, Hanukkah, Zarathosht Diso, or Christmas, and New Years Eve - or whatever you celebrate between now and January 1st.
Cheat Code: Substance>Sugar - Meaning peanut, nut-containing, or high fiber (coconut) candy or bon-bons are preferred over any sugar-based options (gummy bears, smarties (US and abroad versions), Skittles, Sour Patch Kids, Starbursts.
Cheat Code: Don’t mix sugar and alcohol - It’s still surprising how many alcoholic beverages are raging with sugar. Some are beers (especially nonalcoholic ones), certain wines, and of course cocktails and mixers. If you’re drinking tequila club sodas and a bag of sour patch kids it’s the same as drinking a fraternity party punch. Quality is actually everything when it comes to booze and your body and not all types process the same way either…
Cheat Code: Buying Candy - If you have the option to choose between treats for adults check the carb count totals, it usually is easier than checking added sugars + fats + fiber as a generalized approach. Skip sugar free options as they’re usually made with cheap sugar substitutes like sorbitol and mannitol that cause bloating and gas (a sign it’s not commingling with your gut well). In the case that ingredients are closer to allulose or erythritol (higher quality and not cause dysbiosis) than choose these as they’re the most ideal options of all.
If you’re buying treats to hand out, there are many more options nowadays that are cost effective such as: fruit-juice based gummy bears (they’re at Costco), granola chocolate bars, and a variety of child-centric hiking snacks which make for a moderate compromise in delivering a “treat” and managing any regret in contributing to the rise of childhood obesity or parents’ grief of sugar-induced hyperactivity child zoomies.
Cheat Code: Manipulate Your Palate - Now, if you want to really bio-hack your sweet tooth, you can. However, you’ll have to pay your dues in the form of a formal withdrawal period of three weeks from sugar (it’s actually easier than you think when given the right tools). Once you’ve done this, your brain needs to be conditioned to “chill” out more when presented with the idea of treats. So mental habits and dietary habits can work together to change your cravings and tendency to resort to sugar-based foods when down, fatigued, or stressed - this actually works.
Ketogenic diets can (and often should be) be a temporary diet with a twist. If you want to withdraw from sugar this is a good opportunity to try the diet and you’ll be amazed at how your palate changes once powering through your initial week. Your cravings shift away from sugar and carb-heavy items naturally and often, permanently.
Summary - You have four choices when it comes to managing your treat intake during the notorious Treat Quarter:
Adapt your lifestyle to savor more and eat less sweets with the tips listed above.
Go ham and deal with the consequences short-term and have your liver deal with the long term.
Be proactive and modify your entire palate to naturally stay clear of sugars by experiencing a sugar withdrawal diet plan resulting in a potential shift of your palate and cravings - often permanently.
There’s a rather unusual option that’s tedious and time consuming (yeah going keto wasn’t the toughest option) and that’s exploring molecular gastronomy. It is possible to fool your senses into being satisfied consuming items that you didn’t! This is something we’re working on in R&D here and hope to show you next year using some of the coolest kitchen chemistry and sensory science to appeal to eater behaviours. (Subscribe to stay in the loop)
In the meantime, it’s suggested to fuel up with protein and fiber rich meals during festive times and take time savoring the treats you do choose to consume with a little non-alcoholic, non-sugary beverage between bites.
More guides that are holiday or festive-specific to come which can help you navigate your feasting tables and make tactical selections to leave you feeling better after your meals mentally and physically.