here are 17 healthy and delicious candy alternatives.
candy is popular worldwide but is made primarily from sugar, artificial flavors, and food dyes, which provide calories but have very little nutrients.
in fact, eating it may increase the risk of tooth decay, obesity, and type 2 diabetes (1).
if you crave a sweet tooth but want to stick to a balanced diet, you can indulge in many snacks instead of processed candy bars.
here are 17 healthy and delicious candy alternatives.
1. Fresh fruit
fresh fruit is naturally sweet and rich in nutrients such as fiber, vitamins, and minerals. it may also provide anti-inflammatory and antioxidant properties (2).
unlike candy, fruits are generally low in calories and high in fiber (3).
For example, 1 cup (144 grams) of strawberries provides only 46 calories but provides 3 grams of fiber and 94% of the Daily Value (DV) of vitamin C (DV) (4).
2. Dried fruit
because it's dehydrated, dried fruit is rich in nutrients and sugar, sweeter and higher in calories than fresh fruit – so pay attention to your portion size.
nonetheless, studies have shown that people who eat dried fruits have good dietary quality and nutrient intake, two factors associated with lower body weight. （5）。
you can find almost any dried fruit, but make sure your product doesn't contain added sugar.
3. Homemade popsicles
homemade popsicles give you all the benefits of fruit without the extra sugar and artificial ingredients of the packaged varieties.
when preparing them, simply mix the fruit of your choice with water, juice, or milk. pour the mixture into a popsicle mold or plastic cup, place a popsicle stick in the middle of each mold, and freeze overnight.
if you prefer a creamy texture, mix it with yogurt – or simply insert a popsicle stick directly into the yogurt cup and freeze it to quickly make dessert.
4. "good cream"
"Nice cream" refers to fruit-based ice cream that you can make by mixing frozen fruit with optional additives such as peanut butter, honey or coconut milk and freezing them.
Here's a simple recipe to get you started:
Strawberry banana "ice cream"
Ingredients:
- 1 large, peeled, frozen banana
- 1 cup (144 g) frozen strawberries
route:
slice the banana and cut the strawberry in half. pulse in a food processor until smooth, scraping off the sides if necessary.
5. Frozen fruit
contrary to popular belief, frozen fruit retains the nutrients of fresh fruit because it is fully ripe before freezing (6).
at home, you can freeze the fruit along with yogurt as a quick, simple snack.
Frozen yogurt covered with blueberries
raw material:
- 1/2 cup (148 g) blueberries
- 1/2 cup (200 g) low-fat Greek yogurt
route:
1. cover the baking sheet with parchment.
2. poke a blueberry with a toothpick and dip it in the yogurt, making sure it is completely covered.
3. place the yogurt-coated blueberries on a baking sheet.
4. repeat with the remaining berries and freeze overnight.
6. Fruit and vegetable slices
fruit and vegetable slices are thinly sliced before baking, which gives them their characteristic crunchy texture.
these potato chips can increase your daily intake of fruits and vegetables, which may help reduce your risk of heart disease, diabetes, obesity, and certain cancers (7, 8).
instead of opting for store-bought options that may contain added sugar and preservatives, make your own fruit and vegetable slices by following one of the recipes below.
7. Homemade fruit peel
homemade fruit peel is a sweet and chewy food rich in nutrients.
you can use any fruit you want – but opting for a high-sugar option, like mango, means you don't have to add too much sweetener.
Mango peel
Ingredients:
- 2-3 cups (330-495 g) mangoes
- 2-3 tablespoons (15-30 ml) of honey
- • 2 tablespoons (30 ml) lemon juice
route:
1. Place the mango in a blender or food processor and stir until smooth.
2. Add honey and lemon juice and mix a little more.
3. Pour the mixture into a parchment-lined baking sheet and spread to a thickness of 1/8-1/4 inch (0.3-0.6 cm).
4. Bake at 140–170°F (60–77°C) or oven minimum for 4–6 hours.
5. Cool and then remove from the tray.
6. Cut into 1-inch (2.5 cm) strips, wrap them in parchment, and roll them up.
8. Energy balls
Energy balls are often made from wholesome ingredients that provide enough fiber, protein, and healthy fats to keep you feeling full (9, 10).
oats, nut butter, flaxseed, and, dried fruits are the most common ingredients. however, you can mix almost anything you want, from protein powder to chocolate chips.
still, they're high in calories, so try to limit yourself to one or two calories at a time.
Coconut flour energy balls
- 1/2 cup (72 g) raw almonds
- 1/2 cup (58 g) raw walnuts
- 1 cup (73 g) raisins
- 3 dates of pit entry
- 1/2 teaspoon cinnamon
- 1/2 teaspoon vanilla extract
- 1 cup (93 g) shredded coconut
Ingredients:
chop the almonds and walnuts in a food processor, then add the rest of the ingredients — except coconut — and pulse until you get a viscous mixture.
knead 1 inch (2.5 cm) of balls by hand and roll them into the shredded coconut until completely covered.
9. Homemade honey roasted nuts
Nuts are rich in unsaturated fatty acids that can promote heart health by reducing heart disease risk factors. In fact, studies have shown that eating nuts can lower LDL (bad) cholesterol by 3-19% (11).
they are also rich in fiber, high-quality protein, and beneficial plant compounds (12).
roasting nuts with honey is a perfect sweet and savory treat. try this recipe as a substitute for your next candy.
10. Dark chocolate coconut flakes
dark chocolate is known for its high levels of antioxidants, which can improve heart health, brain function, and insulin sensitivity. （13, 14, 15, 16）。
Meanwhile, coconut is an excellent source of medium-chain triglycerides (MCTs), a fat that promotes weight loss, fat metabolism, and gut health. （17）。
the sweetness of coconut flakes masks the slight bitterness of dark chocolate, creating a crunchy food that can be eaten alone or used as an ingredient in yogurt.
you can follow this recipe to make dark chocolate-wrapped coconut flakes at home, or you can buy prefabricated ones – in which case you should check the ingredient list to avoid adding sugar.
11. Dark chocolate strawberries
dark chocolate strawberries are another way to reap the benefits of dark chocolate.
what's more, strawberries are rich in antioxidants and vitamins that may help prevent heart disease (18, 19, 20).
when preparing them, dip these berries into melted dark chocolate. place on wax paper and freeze for 15-20 minutes.
12. Trail combination
Trail mix typically combines nuts, seeds, grains, dried fruits, and chocolate to provide you with fiber, protein, and many beneficial plant compounds.
however, store-bought options may contain added sugar, so it's best to make your own.
for a healthy homemade version, mix cashews, cranberries, pretzels, pumpkin seeds, and dark chocolate chips.
13. sugar roasted chickpeas
chickpeas, also known as chickpeas, are rich in protein, fiber, vitamins, and minerals.
one cup (164 grams) of cooked chickpeas contains 15 grams of premium protein and 13 grams of fiber (21).
in addition, they may promote heart health and reduce your risk of certain diseases, including type 2 diabetes (22).
for chickpea-based treats, try this simple recipe.
Roasted chickpeas with cinnamon
Ingredients:
- 1 cup (164 g) of cooked chickpeas
- • 1 tablespoon (15 ml) of olive oil
- 2 tablespoons (30 g) brown sugar
- 1 tablespoon (8 g) ground cinnamon
- 1 teaspoon (5 g) salt
PREHEAT THE OVEN TO 400°F (204°C) AND BAKE THE CHICKPEAS FOR 15 MINUTES. IN A BOWL, MIX THE SUGAR, CINNAMON, AND SALT.
remove the chickpeas from the oven, drizzle with olive oil and sprinkle with cinnamon filling. stir until fully coated and bake for another 15 minutes.
14. Healthy cookie dough
edible cookie dough is an egg-free batter and is a delicious snack.
for the healthy version, use chickpeas instead of flour to increase fiber and protein content (23).
edible cookie dough based on chickpeas
Ingredients:
- 1 cup (164 g) of cooked chickpeas
- 3 tablespoons (45 g) brown sugar
- 1/4 cup (65 g) natural peanut butter
- 3 tablespoons (45 g) oatmeal
- 1 tablespoon (15 ml) skim milk
- • 2 teaspoons (10 ml) vanilla extract
- 1/8 teaspoon baking soda
- a pinch of salt
- a handful of chocolate chips
in a food processor, mix all the ingredients except chocolate chips. when smooth, place the dough in a bowl and add the chocolate chips.
15. Avocado chocolate pudding
Avocados are a great source of healthy fats, fiber, and beneficial plant compounds. They also provide vitamins and minerals such as vitamin C, folic acid, and potassium (24, 25).
studies have shown that the fat and fiber in avocados may help reduce appetite, which is essential for weight control. （26, 27, 28, 29）。
you can make cream pudding by mixing this fruit with some simple ingredients such as cocoa powder and a sweetener of your choice. for example, this recipe uses maple syrup to make a delicious dish.
16. Roast the apples
apples are rich in fiber, vitamins, minerals, and other plant compounds.
A medium-sized apple (182 grams) contains 17% DV fiber, 9% DV vitamin C, and powerful plant compounds, including polyphenols that can prevent chronic diseases (30).
studies have shown that people who regularly eat this fruit have a reduced risk of cancer, heart disease, type 2 diabetes, and weight gain. （31, 32）。
TO MAKE ROASTED APPLES, CUT THEM INTO CHUNKS, ADD A LITTLE MELTED COCONUT OIL AND CINNAMON, AND BAKE AT 350°F (176°C) FOR 20-30 MINUTES.
17. Homemade gummies
collagen is the most abundant protein in your body. its main purpose is to help tissues resist stretching (33).
it provides a variety of health benefits, especially for your joints and skin, and is present in some animal parts, such as or chicken skin and beef or chicken bones (34, 35, 36).
it is also found in gelatin, a common food additive made from cooking collagen (37).
this ingredient is commonly used to make gummies. while store-bought versions usually contain added sugar, you can make your own at home using only juice and honey.
if you want to give it a try, check out this recipe for sour cherry gummies.
Conclusion:
plenty of delicious, healthy snacks can replace the sweets in your diet.
candy usually contains sugars and additives, so you should avoid eating them whenever possible.
the next time you want to eat a sweet tooth, try making nutritious food with the ingredients you have on hand.