Every once in a while, even if you’re not a person who claims to have a sweet tooth, you’re going to get a craving for something on the sweeter side. Instead of trying to resist the siren call of sugar, why not have healthier options on hand for when the situation arises? That way, you can have a nutritious, satisfying snack that will keep you fuller until your next meal.
If you resist the urge to snack, you may face the dreaded hunger anger or decide to buy a calorically dense choice from a vending machine or gas station. A candy bar or something like that might soothe the hunger and anger, but it’s less likely to fill you up and more likely to contain things you may not want to put in your body too often, like preservatives. In this article, we’ll cover the science of why we crave sweet treats, how we can embrace the sweet things in life and feel fuller, and the top 20 healthy sweet snacks to help you more easily get through the day.
Why Do We Crave Sweet Things?
Identifying the root cause of sugar cravings is the first step in overcoming them.
We have a biological need for sugar. Since glucose is the principal fuel for our cells, evolution has programmed our brains to prefer sugary meals. The brain's reward system, the mesolimbic dopamine system, is stimulated by sugar consumption. The release of dopamine, the "feel-good" chemical messenger, subsequently increases our cravings for sweets. Our brains get used to the high sugar content of processed meals and eventually demand more sugar to provide the same pleasurable effect. That is to say, the more sugar you eat, the more sugar you'll want.
We naturally have a sweet tooth, so why do we sometimes strongly crave sugar? Many factors, including nutrition, lifestyle, and environmental signals, might contribute to this need. A few reasons you might have a craving for sweet food are as follows:
- You have gone too long between meals
- You have established a habit of eating a sweet snack around the same time
- You had a starch-heavy meal without enough protein
- You’ve eaten something salty and want something sweet to balance it.
In short, there are many reasons you might have a hankering for something sugary, and it’s gonna happen, so you might as well make the best of it with a snack packed with nutritious ingredients.
What sweet foods can increase satiety?
Satiety, or being satiated, is that contented feeling at the end of a meal when your stomach is full and you don’t want to eat another bite. Here are a few foods you can include in sweet treats to feel fuller after your snack and make it more easily to the next mealtime:
Fruits & Veggies
The obvious first choice is whole foods that nourish and fill you up. The phytonutrients, minerals, and vitamins found in fruits and vegetables are invaluable to the body.
They are low in calories but abundant in fiber and water, making them a satisfying snack. According to research, consuming inulin-rich veggies increased satiety and decreased cravings for sugary, salty, and fatty foods. Inulin is a fermentable dietary fiber that may promote "good" gut flora and bring health benefits.
Another argument for eating more vegetables. If you’re not a fan of the flavor, you can blend your veg into a smoothie, and these foods make for a healthy, refreshing snack.
Whole Grains
Brown rice, whole wheat bread, and whole wheat pasta are just a few examples of whole grains that have been connected to helping people keep their weight and stay healthy. This may be because whole grains include beneficial fiber, minerals, and plant chemicals.
They might make you feel fuller for longer, allowing you to reduce calorie intake. The health benefits of whole grains extend beyond only weight management; they are beneficial to our bodies in general.
Half of your daily grain consumption should be whole grains, according to the 2015-2020 Dietary Guidelines for Americans.
Greek yogurt
Greek yogurt has twice as much protein as ordinary yogurt, so it helps you feel full for longer. Selecting types with fewer added sugars is recommended.
Sweetness may be provided by eating fruit like peaches or strawberries, which also give vitamins, minerals, antioxidants, and fiber. Low-sugar granola or nuts are great toppings since they contribute fiber and protein and help you feel fuller for longer.
Avocado
Avocados provide a lot of healthy nutrients. Avocados are fiber-rich (3 grams per ⅓ of an avocado, the recommended serving size) and heart-healthy fats.
Avocados taste great, and their healthful fats help you feel full for longer. You can use avocado instead of oil in brownies for a sneaky-healthy, delicious snack.
Oatmeal
Oats are a fantastic source of soluble fiber, which absorbs water and makes you feel full while having a low-calorie count. There is some evidence that eating oatmeal might cause the body to hold onto hunger hormones for longer.
If you're trying to reduce your sugar intake, you should choose unflavored, plain versions. Try topping your oatmeal with fruit or nuts to make it more filling and nutritious. You can also use oatmeal in your homemade trail mix or cereal bars to up your fiber.
Nuts
Nuts are a fantastic choice for a snack in between meals. They include protein, fiber, and healthy fats, aiding in satiety. In fact, mixed nuts help people feel full while keeping their blood sugar and insulin levels steady, according to one research.
They're packed with nutrients, including vitamins, minerals, and anti-aging antioxidants. Choose nuts that have neither been salted nor sweetened for maximum health advantages.
Legumes and Beans
The protein and fiber found in legumes come from plants. This is a substantial and hearty portion with 6 grams of fiber and 7 grams of protein per half cup. T
hey also aid in weight management by making you feel full for longer. Black beans can be used in sweet recipes like smoothies, brownies, cookies, and cakes.
Snacking In The Remote Work Age
Now that many of us work from home, we may be further away from vending machines and fast-food restaurants, but we’re closer to our kitchens. To keep yourself on the right track, make a list of nutritious snack items before you go to the grocery store – and stick to it.
Experts say to go around the edges of the grocery store – produce, eggs, dairy, and meat – and try to avoid the more processed food aisles. If you don’t anticipate having a lot of time to prepare snacks and meals during your at-home workday, purchase things you can throw together on the fly.
Healthy, well-balanced snacks provide both physical and mental satisfaction. You can assist in providing your body with all the nutrients it needs to feel full by choosing nutritious snacks.
Two of the three macronutrients (or all three, if preferred) should be included in every healthy snack. If you want to feel full for longer, including at least two of the three macronutrients — carbs, fats, and proteins — in your snack is a good idea. An example of this is apples plus peanut butter or dark chocolate and raspberries.
Top 20 Sweet & Healthy Snacks
Here’s what you came for: our list of easy, satisfying, delicious sweet snacks to carry you through the day and stomp on those sugar cravings.
- Fresh fruit with a drizzle of honey
You can go as simple as some sliced strawberries with a bit of honey on top, or get more intense with a fruit salad featuring all of summer’s bounty. Either way, you’ll have a mouthwatering treat full of nutrients, fiber, and vitamins to get you through the afternoon slog. If you’re not a fan of the intense sweetness of honey, you can sub maple syrup.
- Greek yogurt with mixed berries and granola
We discussed above how Greek yogurt is chock-full of protein to help you feel full. Add blueberries and sliced almonds for some sweetness and texture for a super-satisfying snack session. Or you can add blackberries, strawberries, and homemade granola! Pro-tip: get frozen fruit from your grocery store’s freezer section for an easy way to always have fresh fruit on hand. You can also use it in smoothies!
- Homemade granola
You can grab granola at the store, of course, but it’s likely to have added sugar and preservatives you may not want in your snacks. There are many easy recipes online for a healthy granola – the basic idea is to take oats, nuts, seeds, and fruits of your choice, coat them (lightly!) in oil and honey, for example, and toast them to deliciousness. Making your granola at home ensures you have all your favorite ingredients in your granola – no picking around your least-favorite seeds – and nothing more.
- Apple slices with nut butter
Some things are classic for a reason. You can update it to almond or cashew butter if you’re not a peanut butter fan, but the combo of apples + nut butter is delicious no matter how you customize it. This snack has the advantage of requiring very little prep time as well.
- Frozen grapes
Try frozen grapes if you’re craving an icy treat like ice cream or a Frappucino. Grapes, like many other fruits, contain a lot of water—anywhere from 80 to 90 percent, depending on the variety. They are an excellent source of vitamin C and B-1, flavonoids, disease-fighting antioxidants, potassium, and manganese; they also have a high concentration of these nutrients. Because of their minimal fat and calorie content, they are an excellent choice for a snack. Frozen grapes are a much healthier option compared to other frozen snacks.
- Baked apple chips
On the other hand, if you’re craving a crunch, consider baked apple chips. You can make these at home without an expensive dehydrator. The trick is to slice them very thin and cook them slowly.
- Homemade granola bars with dried fruit and nuts
Granola bars, like loose granola, can be made at home with your favorite ingredients and none of the preservatives or extra sugars you may not want to put in your body. They must be eaten faster or frozen because they lack preservatives, but they are even more delicious and healthy.
- Chia seed pudding with fruit toppings
This might sound complicated, but it’s not – chia seed pudding is as easy to make as overnight oats. You combine your ingredients and let them sit overnight. The chia seeds absorb the milk and yogurt in the recipe and turn to a tapioca-like consistency. Bam: healthy and sweet treat with low effort!
- Roasted cinnamon chickpeas
If you’re allergic to nuts, this is a great alternative for munching on them throughout the day. Chickpeas are loaded with protein and healthy fats, so they are one of the healthier choices for coating in honey, cinnamon, and roasting.
- Banana oatmeal cookies with no added sugar
Did you let your bananas sit until they had more spots than yellow? Good news – you can still use them. This three-ingredient cookie recipe is a healthy and delicious option to have on hand for workday snacking and also gets rid of those overripe fruits.
- Protein smoothie with banana, almond milk, and honey
This sweet smoothie will help you feel full with lots of protein. Not to mention, it will satisfy your sweet tooth.
- Black bean brownies
Sometimes, you just want a freakin’ brownie, and nothing else will do. Instead of reaching for a store-bought version, trick your brain with a heart-healthy version. These black-bean brownies are as fudgy as a traditional recipe. You will need a food processor or blender, but the extra blending time is worth it for satisfying results.
- Frozen banana bites dipped in dark chocolate
This easy snack is so delicious you won’t even notice it’s healthy. Freeze bite-sized banana pieces in a freezer bag and carefully melt your dark chocolate. Combining rich chocolate and sweet frozen bananas feels like a luxury instead of healthy food.
- Baked sweet potato fries with cinnamon and honey
Sweet potatoes are a ringer when it comes to tasting great and packing lots of nutrients. You can buy frozen sweet potato fries to cook in the oven or air fryer (toss them with cinnamon while cooking) and drizzle honey over them to enhance the sweetness.
- Vegan black bean cookie ice cream sandwiches
Try this amazing recipe if the frozen grapes and bananas aren’t doing it for your ice cream craving. It’s just seven ingredients and results in a decadent-tasting cookie for your ice cream.
- Frozen yogurt bark with fruit and nuts
This frozen yogurt bark is the ultimate summertime dessert since it takes a few minutes to prepare. It's the ideal snack for the heat, thanks to the granola and berry topping.
Enjoy this refreshing frozen yogurt bark this summer. It may be eaten as a snack, a dessert, or even for breakfast because of the granola and fresh fruit topping. It's appropriate for the Fourth of July thanks to its patriotic red, white, and blue color scheme.
- No-Bake Energy Bites
These are a delicious, nutritious way to snack, and their cute ball shape is at least half the fun. They're great to have on hand for a quick and nutritious breakfast or snack. They are delicious, and more importantly, they are impossible to resist.
- Rice cake with almond butter and sliced banana
Here’s another low-effort snack that will satisfy your cravings and keep you going until lunch. You can even make your own rice cakes with brown rice for an extra healthy kick!
- Almond-butter-stuffed dates
These bite-sized snacks mimic the flavor of candy bars, but they're packed with protein, vitamins, and minerals and have zero added sugar. Dates and your favorite nut butter are all you need for the simplest version. (Freeze them for a chewier experience!) Add some finely chopped nuts if you want to be fancy.
- DIY Fruit Leathers
Simple to whip up, all you need is your favorite fruit, some lemon juice, and a little honey or maple syrup to produce this sweet delight. Make these in bulk and experiment with different flavor combinations; they will keep in the fridge for up to two weeks.
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