Food and Beverage
Halloween candy binges can overload your gut microbiome – a gut doctor explains how to minimize spooking your helpful bacteria
Christopher Damman, University of Washington
Each October, as the days shorten and the air grows crisp, millions of Americans prepare for the beloved – and often sugar-fueled – tradition of Halloween. From jack-o’-lanterns glowing on porches to costumes ranging from the whimsical to the gory, Halloween is a time of playful scares, childhood memories and, of course, candy.
But as the wrappers pile up and the sugar rush hits, there’s something far more sinister brewing beneath the surface: the negative effects of candy on your gut health.
Sugar and other ingredients in Halloween treats can cast a sickly spell on the trillions of microorganisms that reside in your gut, collectively known as the gut microbiome. As a gastroenterologist and gut microbiome researcher at the University of Washington School of Medicine, I have dedicated my career to decoding the cipher of how food affects this microbial community within your gut.
While no candy is truly healthy, some options are better for your gut than others. And there are ways you can help wake your gut from its sugar “spell” after holiday indulgence.
Gut-busting treats
What does all this candy do to your gut?
In a healthy state, your gut microbiome acts like a microbial factory. It digests nutrients your body can’t – such as fiber and colorful, health-conferring plant compounds called polyphenols – and produces important molecules called metabolites that protect against infection and support brain health. It also regulates metabolism, or the transformation of food into useful components that power and grow cells.
A balanced diet keeps your gut’s microbial cauldron churning smoothly. But the concentrated sugar, saturated fat and additives in candy can throw things into disarray by feeding inflammatory microbes that weaken your gut barrier – the protective lining that separates your microbiome from the rest of the body.
Once the gut barrier is breached, even friendly microbes can stir up inflammation, causing health issues ranging from overweight to obesity, infections to autoimmune disease, and mild cognitive impairment to Alzheimer’s.
Sugar and inflammation impair your microbiome’s ability to digest food and regulate metabolism. Instead of producing healthy byproducts – such as butyrate from fiber and urolithin A from polyphenols – candy lacking these nutrients may trick your system into storing more fat, providing less energy for your muscles and brain.
Too much candy can also affect your immune system. A healthy gut microbiome helps your immune system distinguish between friend and foe, reducing the risk of infections and autoimmune disorders. Sugar and inflammation undermine the microbiome’s role in training the immune system to distinguish between harmful invaders and harmless substances. Without a carefully calibrated immune system, your body may not effectively clear infections or may strongly react to its own cells.
Neurologically, excess sweets can also affect the gut-brain axis, the two-way communication between the gut and brain. A healthy microbiome normally produces neurotransmitters and metabolites, such as serotonin and butyrate, that influence mood and cognitive performance. Sugar and inflammation adversely affects the microbiome’s role in mental health and cognitive function, contributing to depression, anxiety and memory troubles.
The candy conundrum
Not all Halloween treats are created equal, especially when it comes to their nutritional value and effects on gut health. Sugar-coated nuts and fruit such as honey-roasted almonds and candy apples rank among the top, offering whole food benefits just beneath the sugary coating. Packed with fiber and polyphenols, they help support gut health and healthy metabolism.
On the opposite end of the spectrum are chewy treats such as candy corn, Skittles, Starbursts and Twizzlers. These sugar-laden confections are mostly made of high fructose corn syrup, saturated fat and additives. They can increase the unsavory bacterial species in your gut and lead to inflammation, making them one of the least healthy Halloween choices.
Chocolate-based candies, however, stand out as a more microbiome-friendly option. While varieties such as Twix, Three Musketeers and Milky Way contain only a small amount of chocolate, pure chocolate bars – especially dark chocolate – are rich in fiber and polyphenols. In moderation, dark chocolate with at least 80% to 85% cacao may even benefit your gut microbiome and mood by encouraging beneficial bacterial species to grow.
Chocolates with whole nuts, such as almonds or peanuts, offer a boost of fiber, protein and omega-3 fats, making them a healthier choice. Dark chocolate with nuts is best. But when sorting through Halloween treats, Peanut M&Ms, 100 Grands and Almond Joys may be better options over Rolos, Krackels and Crunches. Even candies with processed nuts, such as Reese’s Peanut Butter Cups and Butterfingers, retain small amounts of fiber and protein, making them preferable to nut-free options.
At the bottom of the list, along with chewy sugar candies, are pure sugar candies such as lollipops, Jolly Ranchers, gummies and Smarties. These sweets lack nutritional value, and their high sugar content can contribute to the growth of unhealthy bacteria in your gut microbiome.
In the end, all candies are high in sugar, which can be harmful when consumed in large quantities. Moderation and an otherwise balanced diet is key to enjoying Halloween treats.
Rebalancing after indulgence
If the microbiome is critical for health, and candy can disrupt its balance, how can you restore gut health after Halloween?
One simple strategy is focusing on the four F’s of food: fiber, phytochemicals, unsaturated fats and fermented foods. These food components can help support gut health.
Fiber-rich foods such as whole grains, nuts, seeds, beans, fruits and vegetables regulate digestion and nourish beneficial gut bacteria.
Polyphenol-rich foods such as dark chocolate, berries, red grapes, green tea and extra virgin olive oil help reduce inflammation and encourage the growth of healthy gut bacteria.
Unsaturated fats such as omega-3 fats, walnuts, chia seeds, flaxseed, avocados and fatty fish such as salmon can also support a healthy microbiome.
Fermented foods such as sauerkraut, kimchi, yogurt, kefir and miso help replenish beneficial bacteria and restore gut balance.
To make tracking your diet easier, consider using a food calculator to measure how well your meals align with the four F’s and microbiome friendly options. Like a virtual “spellbook,” an online tool can help ensure your food choices support your gut health and ward off the effects of sugar overload.
As my daughters often remind me, it’s perfectly fine to indulge every now and then in a few tricks and treats. But remember, moderation is key. With a balanced diet, you’ll keep your gut healthy and strong long after the Halloween season ends.
Christopher Damman, Associate Professor of Gastroenterology, School of Medicine, University of Washington
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Is Chipotle Closing All Its Restaurants After Filing for Bankruptcy? Here’s What We Know
Rumors of Chipotle filing for bankruptcy and closing locations stemmed from a misreported article about a spinoff restaurant. Chipotle confirmed these claims are false and plans to open 345 new restaurants, ensuring customers it remains open for business.
Recent rumors circulating on social media have left many Chipotle fans in a state of panic, with claims that the beloved restaurant chain is filing for bankruptcy and set to close all its locations. Let’s set the record straight and find out what’s really happening.
According to KTLA, the frenzy began when the Union Rayo media outlet published a story on March 20 about the closure of a Chipotle spinoff restaurant called Farmesa Fresh Eatery. Unfortunately, the article mistakenly included a photo of Chipotle, and this misinformation quickly spread like wildfire across social platforms.
Chipotle is famous for its generously-sized burritos, bowls, quesadillas, and tacos, proudly serving organic ingredients at nearly 4,000 locations worldwide. Unsurprisingly, the rumors sent burrito lovers into a frenzy. One social media user expressed disbelief, questioning, “How is Chipotle going bankrupt when I get a bowl with extra chicken and guac every day????”
Amidst the chaos, another user humorously suggested, “They’re talking about Chipotle closing, I’ll chain my wrist to the door don’t play with me,” highlighting the deep connection many have to the restaurant.
In response to the widespread concerns, Chipotle issued a statement to clarify the situation. A spokesperson for the chain told Good Morning America, “The claim that Chipotle is closing restaurants is false. The false information stemmed from an inaccurate online article confusing Chipotle with a venture it tested in 2023. The story has since been corrected.”
Furthermore, as a testament to their growth, Chipotle plans to open 345 new restaurants this year. This expansion clearly indicates that the chain is on solid ground and committed to serving its loyal customers for years to come.
So, if you were worried about your next burrito fix, rest easy! Chipotle is not closing its doors, and the rumors can safely be put to rest. Keep enjoying your favorite meals, and stay tuned for those new locations popping up soon!
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(Family Features) Bring some fun (and simplicity) back to snacking with these three-ingredient Cheesy Meatball Bombs. Baked to golden brown in just 10-15 minutes, they’re perfect for enjoying at home or sharing with a crowd. Discover more snack hacks at Culinary.net.
Cheesy Meatball Bombs
Recipe courtesy of “Cookin’ Savvy”
Servings: 4
- 1 puff pastry sheet
- 12 thawed meatballs
- 1 package (8 ounces) shredded mozzarella cheese
- marinara sauce, for serving
- Buffalo sauce, for serving
- barbecue sauce, for serving
- Heat oven to 425 F.
- Use rolling pin to thin out puff pastry then cut into 12 squares.
- Place one meatball in each square with cheese. Close pastries around cheese and meatballs. For visible meatballs, leave hole on top of pastries. Place each ball in hole of muffin tin.
- Bake 10-15 minutes. Pastry should be golden brown. Remove from pan and serve with marinara, Buffalo and barbecue dipping sauces.
Tip: Recipe can be doubled or tripled, as needed.
SOURCE:
Culinary.net
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Bring the Family Together with Baked Breakfast Pizzas
(Family Features) If you feel like it’s a struggle to get the entire family together for a meal, it might be time to put fun back on the menu. A little creativity and a few favorite ingredients are all it takes to bring back family mealtime and spend precious moments at the table.
These Individual Sweetpotato Breakfast Pizzas are a perfect way to start a weekend morning, offering a delicious invitation to loved ones to join you in the kitchen. Equal parts sweet, savory and nutritious, you can enjoy seeing smiles on their faces while feeling good about what you’re serving them.
Providing just the right touch of sweetness are North Carolina Sweetpotatoes, one of the most versatile vegetables in the produce department. They’re easy to add to a variety of recipes – even breakfast pizza – to enhance flavor and nutrition. Try them on the stove, baked, microwaved, grilled, slow-cooked or air-fried for quick and easy options that are a breeze in the kitchen.
Spelled as one word to avoid confusion with the white potato (a distinctly different species), sweetpotatoes are rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health and may help prevent disease. In fact, they’re even considered a “diabetes superfood” by the American Diabetes Association. As a natural sweetener, they give recipes that sweet flavor you crave without the added sugar.
Whether they become your favorite oft-used ingredient or you stock up on the abundant veggie, sweetpotatoes also boast a long shelf-life – up to 4 weeks if stored properly in a cool, dry, well-ventilated area away from heat sources – meaning you can buy in bulk without worrying about waste.
Find more ways to cook with sweetpotatoes by visiting ncsweetpotatoes.com.
Watch video to see how to make this recipe!
Individual Sweetpotato Breakfast Pizzas
Recipe courtesy of the North Carolina Sweetpotato Commission
Servings: 4
- 4 medium North Carolina sweetpotatoes (about 2 pounds), divided
- 1 tablespoon, plus 1 teaspoon, olive oil, divided
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- kosher salt, to taste
- freshly ground black pepper, to taste
- all-purpose flour, for rolling out dough
- 1 pound whole-wheat pizza dough at room temperature, divided into four equal portions (4 ounces each)
- 1 cup freshly shredded Gouda cheese
- 4 large eggs
- 1/4 cup diced chives
- Preheat oven to 400 F. Place 1 pound sweetpotatoes directly on rack and bake until soft, about 1 hour. Remove from oven and let cool 5-10 minutes. Peel and puree flesh until smooth; reserve 1 cup.
- Increase oven heat to 450 F. Peel remaining sweetpotatoes and dice into 1/2-inch pieces. Toss 2 cups diced sweetpotatoes with 1 tablespoon olive oil, garlic powder, onion powder, paprika, cayenne and salt and pepper, to taste; place in even layer on baking sheet. Roast until softened but not crisp, 15-20 minutes, stirring halfway. Remove from oven.
- Lightly flour clean, flat work surface. Roll each ball of dough out to about 1/4-inch thickness (about 7 inches diameter).
- With remaining oil, lightly coat rimless baking sheet. Transfer rolled out dough to baking sheet.
- Spread pureed sweetpotato over surface of each dough round, about 1/4 cup each, leaving about 1/2-inch border. Top each with 1/4 cup shredded Gouda. Add 1/2 cup roasted sweetpotato cubes, leaving open space in center of pizzas.
- Carefully crack one egg into center of each pizza; bake 15 minutes until crusts are golden brown on bottom, cheese is melted and egg whites are fully set. Carefully remove pizzas from oven.
- Season with salt and pepper, to taste. Top each pizza with 1 tablespoon diced chives.
SOURCE:
North Carolina Sweetpotato Commission
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