Are you a fan of candies? If so, you might have come across Peanut M&Ms.
Peanut M&Ms are popular small, round-shaped candies with a crispy candy shells that many people enjoy as a treat. They come in different colors and are primarily made of milk chocolate, peanuts and sugar.
And while there is no doubt that Peanut M&Ms are delicious and addictive, are they healthy for you?
Short answer: Peanut M&Ms are not healthy as they are high in sugar, low in protein and fiber and contain processed ingredients and artificial colors.
Let’s dive deeper into Peanut M&Ms, including their ingredients, sugar and protein content and much more.
Also read: Is Tru Fru Healthy? The Truth About This Snack
What are Peanut M&Ms made up of?
Peanuts M&Ms are made up of four main ingredients, which include:
- Milk chocolate ( Sugar, Chocolate, Skim milk, Peanuts, Cocoa butter, lactose, Milkfat, Soy Lecithin, Salt, Natural flavor)
- Peanuts
- Sugar
- Corn starch
It also contains other ingredients in smaller quantities( 1% or less), such as Palm oil, Corn syrup, Dextrin, artificial Colors, Carnauba wax and Gum Acacia.
Let’s learn a little about some of the ingredients in Peanut M&Ms.
Skim milk: It is a type of milk from which all the fat has been removed.
Corn syrup: It’s a sweetener made from the starch of corn.
Artificial colors: Peanut M&Ms is packed with various artificial colors such as Yellow 5, Yellow 6, Red 40 etc.
Soy lecithin: It’s an ingredient used as a stabilizer that helps prevent ingredients in food from separating. It also improves the texture and shelf life of the food product.
Dextrin: It’s a food additive made from the starch used as a binding agent, i.e. to bind all the ingredients together.
Carnauba wax: It’s a substance used as a Glazing agent. It is applied to the surface of food to provide a shining appearance. That’s why Peanut M&Ms have a shiny appearance.
How much sugar is in Peanut M&Ms?
Peanut M&Ms are high in sugar, with 14g per serving (28g or 12 pieces), of which 13g is added sugar. That means every single piece comes with 1g of sugar.
The sugar in Peanut M&Ms mainly comes from added sugar.
As per American Heart Association, the daily sugar limit for men is 36g and for women is 24g.
Consuming just a single serving(12 pieces) of Peanut M&Ms gives 38% of the sugar limit for men and 58% for women.
While one serving is 12 pieces, remember that Peanut M&Ms are small in size and addictive, making them easy to overconsume, resulting in more sugar intake.
Sugar is one of the primary reasons that make Peanut M&Ms bad for you.
How much protein is in Peanut M&Ms?
Peanut M&Ms are not a significant source of protein containing 3g per serving.
The protein in Peanut M&Ms comes from milk(a good source), but you can’t rely on them for protein.
Additionally, they are also not a good source of fiber either, with just 1g per serving.
Overall, Peanut M&Ms are shallow in terms of nutrition.
Do Peanut M&Ms causes cancer?
No doubt, Peanut M&Ms are a sweet treat for many, but some people wonder if they can cause cancer due to their use of artificial coloring.
Peanut M&Ms use various artificial colors such as blue 1, blue 1 lake, Yellow 5, yellow 5 lake, yellow 6, yellow 6 lake, Red 40, Blue 2 and Blue 2 lake.
While these colors in Peanut M&Ms have been linked to some negative health issues in various studies, including cancer, they are present in very small quantities in food products.
If you are eating Peanut M&Ms occasionally, they aren’t likely to cause any major negative health issues or cancer.
Still, I would consider Peanut M&Ms unhealthy(including myself) due to the use of these artificial colors.
It is always wise to limit the consumption of foods that contain artificial ingredients as much as possible.
Are Peanut M&Ms good for weight loss?
Peanut M&Ms are not good for weight loss as they contain significant sugar. A single serving has 140 calories, 14g of sugar and 8g of fat.
While the calories appear lower at first glance, keep in mind that they are addictive and easy to overeat, increasing your overall calorie intake.
Moreover, most of these calories in Peanut M&Ms come from processed ingredients such as sugar, corn starch, palm oil and corn syrup, making them not good for weight loss.
Note that weight loss depends not only on one food but overall diet and lifestyle.
Are peanut M&Ms gluten-free?
Peanut M&Ms are gluten-free as they are made from milk chocolate as the main ingredient.
However, they are unsuitable for you if you have a soy or peanut allergy.
Are peanut M&Ms vegan?
Peanut M&Ms are not vegan-friendly as milk is one of the main ingredients in them.
Are peanut M&Ms better than regular M&Ms(milk chocolate)?
When it comes to ingredients, both peanut M&Ms and regular M&Ms(milk chocolate) are pretty similar.
However, there are some differences in their nutritional values such as,
- Regular M&Ms have more pieces(32) in the same serving(28g ) compared to peanut M&Ms(12 pieces).
- Regular M&Ms contain more sugar than peanut M&Ms.
- Regular M&Ms has less fat than Peanut M&Ms.
- Regular M&Ms have less protein and fiber than Peanut M&ms.
Overall, neither Peanut M&Ms nor regular M&Ms are healthy for you as they both are high in sugar and contain same ingredients.
However, when it comes to choosing one Peanut M&Ms are better than regular M&Ms as they have less sugar and more protein and fiber.
Are there any healthier alternatives to Peanut M&Ms?
Luckily, there are various healthier alternatives available in the market.
Some of these includes:
Unreal gems: These gems are made from milk chocolate, quinoa and roasted peanuts. Unlike M&M’s, these gems are not sweetened with regular sugar and corn syrup or colored with artificial colors.
These also contain more protein and fiber per serving than M&M’s.
YumEarth choco yums: These are popular smooth chocolate candies made with organic ingredients. These candies are sweetened with cane sugar and derive their colors from natural sources.
Choco no no’s: These are button candies from Nowhey Foods made with cane sugar, cocoa butter, and rice syrup powder coating around a milkless chocolate core.
Unlike M&M’s, these candies are sweetened with vegan cane sugar, and their fun colors come from fruit and vegetable juice.
Final words
While peanut M&Ms are made from some good ingredients such as milk and peanut, overall, they are not healthy for you.
Here’s why.
- They are high in sugar.
- They are low in protein and fiber.
- They contain various artificial colors.
- They are packed with many processed ingredients.
However, if you like them, you can consume them occasionally as a sweet treat.
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