What happens when you crave a sweet treat? While most treats are filled with empty calories, sugar, and processed carbs, none of which are good for you, all hope is not lost. Believe it or not, some options are better for you than others. Read on to find out which treats you might be able to indulge in once in a while.
Nut-Filled Treats
One category of treats with some redeeming qualities is nut-filled treats. In fact, in an article by Muscle & Fitness that profiles healthier treat options, half the suggestions have nuts in them. Listed are Peanut M&Ms, Reese’s Peanut Butter Cups, and the Mr. Goodbar candy bar. Dietitians chose these options because of the protein they contain.
Other options for nut-filled treats can be homemade. Think brownies with nuts added, chocolate chip and nut cookies, or even candied nuts, such as pecans or walnuts. Another simple option that requires no cooking is to eat a small handful of nuts along with some dark chocolate chips, raisins, or fruit.
The Mayo Clinic concurs that nuts can make for a healthy treat, mainly for their heart-related benefits. They’ve been shown to reduce cholesterol and triglycerides in the blood, reduce heart disease-related inflammation, decrease the risk of developing blood clots, and benefit the lining of arteries. This is because in addition to protein, nuts contain unsaturated fats, Omega-3 fatty acids, fiber, vitamin E, and other healthy compounds.
Dark Chocolate Treats
Another healthier option you can choose when you crave something sweet is dark chocolate. In the aforementioned Muscle & Fitness article, one dietitian suggested choosing the Special Dark Mildly Sweet Chocolate Bar by Hershey. This is because dark chocolate contains antioxidants.
Certainly there is no shortage of dark chocolate treats out there. Brand name isn’t as important as choosing dark chocolate over other types of chocolate. This is because of the unique composition of dark chocolate compared to milk or white chocolate.
The Cleveland Clinic stands by the health benefits of dark chocolate. One of its dietitians explained that this is not only because of its antioxidant properties, but also because it contains less sugar and fat than other kinds of chocolate. Other listed attributes of dark chocolate that make it healthier than other treats are flavanols that cause improved blood flow with heart and brain health benefits, immunity- and sleep-supporting minerals, and mood-boosting compounds, to name a few.
Fruit-Based Treats
Fruit-based treats are another great option for sustaining your fitness while still satisfying your sweet tooth. Healthline published a list of 29 suggested snacks that are healthier than other options, and of the 12 sweet snacks in the list, 11 feature fruits. These include everything from a simple piece of raw fruit, to Greek yogurt or cottage cheese or Chia pudding or oatmeal topped with fruit, to cheese served with fruit, to a smoothie with fruit mixed in, and many more.
Other fruit-based options include dried fruits. These run the gamut from the familiar raisin or dried cranberry to prunes, dried apricots, and dried cherries. These dried fruits are often sold in bulk in your local grocery store, making it easy to stock up.
However, there is a note of caution about dried fruit. As WebMD has pointed out, even though dried fruit contains many healthy compounds, such as vitamins A and C, calcium, iron, and potassium, care must be taken when choosing dried fruit instead of fresh fruit. This is because along with containing highly concentrated levels of healthy ingredients, less healthy components, such as sugar, carbohydrates, and calories, are also highly concentrated. When it comes to dried fruit, a little goes a long way.
A Note of Caution for Mental Health
While you may feel encouraged that nuts, dark chocolate, and fruit can be better sweet treat options than other choices for your physical health, another factor to consider is your mental health. Several studies summarized by Healthline have shown that sugar can be detrimental to your emotional and cognitive health. Sugar has been shown to increase feelings of depression and anxiety, decrease the ability to deal with stress, and weaken decision-making and memory skills. Additionally, sugar has addictive properties that can cause withdrawal symptoms when you try to cut back on how much of it you eat.
Therefore, before you reach for a sugary treat, even one that’s nut-based, fruit-based, or contains dark chocolate, you might want to consider these mental health risks. If your aim in your fitness journey is just physical health, it might be all right to choose sugary foods in moderation. However, if you hope to achieve overall fitness, including mental fitness, you might want to minimize how many sweet treats you eat.