Fact checked by Nick Blackmer
:max_bytes(150000):strip_icc():format(jpeg)/Health-sugar-cravings-6141bf51dba942c6bb0bba7f4963511c.png "A bowl of yogurt topped with granola and raspberries with another bowl of granola in the background")
Credit: Arx0nt / Getty Images
- Sugary treats can spike your blood sugar and cause crashes, while foods with fiber and protein help keep energy steady.
- Fruit, nut butter, and dark chocolate can satisfy sweet cravings while offering more nutrients than candy.
- Pairing sweet foods with protein or healthy fats helps you feel full and avoid sugar crashes.
Candy or chocolate are go-to treats for people with a sweet tooth—but they may not be the healthiest choices to eat regularly due to their added sugars and lack of nutrients. Luckily, 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.
1. Grapes
Grapes are basically nature's candy—but unlike actual candy, the tiny fruits 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.
2. Toast With Peanut Butter and Honey
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. 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.
3. Almond Butter and Apple Slices
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.
4. Greek Yogurt with Berries and Dark Chocolate Chips
If a big bowl of ice cream is your kryptonite, Greek yogurt mixed with berries and dark chocolate chips is an excellent alternative.
For the healthiest version of this treat, opt for dark chocolate with a high cocoa percentage and little to no added sugar.
5. Strawberry Smoothie with Cocoa Nibs
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.
6. Dried Mango and Cashews
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.
7. Dark Chocolate Chip Almond Flour Muffins
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.
To avoid refined cane sugar, opt for natural alternatives like honey, maple syrup, or mashed banana.
8. Dates Stuffed With Nut Butter and Dark Chocolate
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.
