Eat them anytime: 11 sweet snacks that won’t harm your health

Why we often crave sweets?

Dietitian Jennifer Pallian named possible reasons for frequent sweet cravings:

• Energy needs – if you go too long without eating or your diet lacks a balance of protein, fiber, and healthy fats, your body may crave sugar for quick energy replenishment.
• Stress – cortisol is a stress hormone that can increase appetite and trigger cravings for "comforting" carbohydrates.
• Habits – sometimes, sugar cravings are simply habitual. If you're used to reaching for something sweet at certain moments, such as after lunch, it becomes a routine.
• Emotional eating – when experiencing certain emotions, you may crave sweets. Eating sugary foods releases dopamine, which quickly improves mood. As a result, you may associate sweets with comfort, happy memories, or rewards, leading to cravings when you are stressed, anxious, or bored.
• Hormonal changes – for example, during menstruation, pregnancy, or menopause, sweet cravings may increase.
• Lack of sleep – when you don’t get enough sleep, hunger hormones become imbalanced, leading to stronger sugar cravings.

Healthy snacks

According to dietitian Michael Reavis Jr., to reduce sugar cravings, it is better to replace simple carbohydrates with complex ones.

Complex carbohydrates provide a more stable energy source by slowing digestion, signaling to the body that energy will be available for a longer period.

Banana ice cream

Blend frozen bananas with milk and a drop of vanilla extract. Frozen bananas create a naturally sweet, ice-cream-like texture without added sugar or fat.

Frozen blueberries

Next time you crave something sweet, grab a handful of frozen blueberries. These antioxidant-rich berries are low in calories and perfect for curbing sugar cravings.

Frozen blueberries are delicious on their own, but you can also pair them with almonds or walnuts for added fiber, protein, and healthy fats.

Fruit salad

A fruit salad can satisfy sweet cravings while providing fiber for longer-lasting energy compared to processed sweets.

Simply chop fruits like strawberries, kiwi, and oranges. For extra natural sweetness, make a light dressing with orange juice, lemon zest, and honey, and add it to the fruit.

Dates with almond butter

Dip dates in almond butter (or fill them with it) for a two-ingredient sweet snack. Dates are naturally sweet and rich in fiber, while almond butter adds healthy fats and protein to keep you full.

For extra nutrients, sprinkle some chia seeds for fiber and omega-3s.

Chocolate, peanut butter, and banana bites

This easy dessert option is packed with protein, fiber, and antioxidants. Spread peanut butter between thin banana slices, then freeze for 15 minutes. Dip the slices in melted dark chocolate, then freeze again until the chocolate hardens.

Greek yogurt with mango

Greek yogurt is loaded with protein and probiotics, while mango provides natural sweetness. Serve them together with other sweet fruits like berries, bananas, and kiwi for even more flavor.

Add flaxseeds or chia seeds for extra fiber, which helps with satiety and energy.

Oatmeal cookies

For a long-lasting sweet treat, bake a batch of cookies with oats, nuts, and seeds. You can also add dark chocolate chips or chopped dried fruit for extra sweetness. This snack contains fiber and healthy fats, making it more filling than regular sugary foods.

Apple with nut butter

Pair crunchy apple slices with creamy nut butter. You can also sprinkle cinnamon or chia seeds on top for extra flavor and nutrients. This simple combination is great for curbing hunger and will appeal to everyone.

Earlier, we also wrote about what happens to your body if you stop eating vegetables altogether.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.