Candy or chocolate are common go-tos for people with a sweet tooth—but they aren’t the healthiest choices to eat regularly.
These treats contain added sugars and lack nutrients like fiber, which supports digestion and helps slow the absorption of sugar. As a result, they often cause a rapid spike—and then drop—in blood sugar, which can lead to even more cravings.
Fortunately, there are plenty of better-for-you foods that not only satisfy your sweet tooth but also help you avoid the dreaded sugar crash afterward. Here are eight of them.
It’s no surprise kids love grapes—they’re about as close to candy as you can get. But unlike candy, grapes contain natural (not added) sugar, which leads to a slower rise in blood glucose levels.
In addition, grapes provide a modest amount of fiber—nearly 2 grams per one cup—which further helps regulate blood sugar. Fiber also helps you feel full, reducing the urge to reach for more sweets.
You can enjoy grapes as they are or freeze them for a refreshing, frozen treat.
When you’re seeking something sweet, look no further than your pantry—there’s a good chance you’ve got bread, peanut butter, and honey on hand.
This combo can satisfy your sweet tooth while also delivering some nutritional value, Jaspan said. Peanut butter provides protein and healthy fats, while the toast offers lasting energy. Honey can contribute, too—it has a low glycemic index, meaning it raises blood sugar more slowly than refined sugar.
For a satisfying treat, try this perfect pairing: almond butter and sliced apples.
Almond butter is rich in healthy fats, protein, and fiber—all of which help keep you feeling full longer and support everything from muscle health to digestion. Since you’re pairing it with naturally sweet apples (which are also an excellent source of fiber), opt for an almond butter with no added sugar.
Bonus points: This snack not only satisfies your sweet tooth but also delivers a satisfying crunch to boot.
If a big bowl of ice cream is your kryptonite, Greek yogurt mixed with berries and dark chocolate chips is an excellent alternative.
“Chocolate and berries give your brain the dopamine it needs, and pairing with Greek yogurt gives you protein to keep you fuller for longer and balance blood sugar,” Jaspan said.
For the healthiest version of this treat, opt for dark chocolate with a high cocoa percentage and little to no added sugar.
Craving chocolate? One smart swap is cocoa nibs—small pieces of roasted, de-husked cocoa beans that contain no added sugar.
The beans, which are rich in antioxidants, can be too bitter to enjoy on their own, but you can blend them with frozen berries, banana, yogurt, and your favorite milk (or sprinkle them on top) to subtly evoke the flavor of chocolate-covered strawberries or a strawberry-chocolate shake.
This treat-like snack delivers plenty of protein and fiber to help keep you full until your next meal—while also reducing unwanted sugar cravings.
If gummy candy is your go-to, unsweetened dried mango is a surprisingly effective alternative. It has the chewy texture you might be looking for, along with plenty of natural sweetness—and a healthy dose of immune-boosting vitamin C.
Pairing dried mango with cashews—a rich source of healthy fats, protein, and fiber—can help regulate blood sugar and keep you feeling full, Jaspan said.
If baked goods like cookies, cakes, scones, and sweet breads are what you tend to gravitate toward, there are plenty of ways to create healthier versions that are just as indulgent. Case in point: dark chocolate chip muffins made with almond flour and natural sweeteners.
“I love keeping a batch of these in my freezer when I’m craving a sweet breakfast or snack,” Jaspan said. “The dark chocolate chips satisfy the sweet cravings with a low glycemic effect because of the almond flour muffin base,” which is high in protein and healthy fats.
To avoid refined cane sugar, opt for natural alternatives like honey, maple syrup, or mashed banana.
If you love caramel or nut-filled chocolate bars, date-based desserts might become your new favorite sweet treat.
With no added sugar and a hefty dose of fiber—nearly 2 grams per fruit—dates are a no-brainer caramel substitute. When paired with nut butter and dark chocolate, which provide protein, healthy fats, and antioxidants, the combination can even taste like a healthier version of a Snickers bar.
Sugar cravings are natural, but that doesn’t mean candy or other treats loaded with refined sugar are the only way to satisfy them. There are plenty of healthier alternatives—think nut butter, dark chocolate, and dried fruit—that can satisfy your sweet tooth while also delivering nutrients like fiber and protein that support overall health.
