Who among us doesn’t have a moment during the day when we crave something sweet and tasty? The desire for sweets is almost universal, but it is often accompanied by guilt because we assume it may harm our health.
But what if not everything sweet is necessarily bad for us, and it is possible to incorporate sweet foods and desserts into a balanced diet?
What is sweet food, and what does it do to the body?
Sweet food refers to any item that contains natural or added sugars. These sugars may be simple, such as glucose and fructose — found in natural foods like fruit — or more complex, such as starch found in grains. Sweet foods include not only candy, cakes and processed products, but also natural foods like fruit and honey. The key difference is that processed foods contain added sugar.
Consuming sweet foods affects the body in several ways. It influences blood sugar levels and, over time, may lead to insulin resistance. It can affect body weight and contribute to weight gain. Dental health is also impacted, as bacteria in the mouth feed on sugar. In addition, mood is influenced by sugar consumption. Sugar can cause a short-term “spike” in energy, often followed by a “crash” marked by fatigue and hunger.
Roni Ben AdivaExcessive consumption of sweet foods has also been linked to various diseases. Type 2 diabetes develops when the body becomes resistant to insulin or does not produce enough insulin to regulate blood sugar levels. High intake of added sugar is associated with increased risk of heart disease, high blood pressure and stroke. High consumption of fructose, particularly from sweetened beverages, is linked to fat accumulation in the liver and may lead to fatty liver disease. Studies also point to a connection between high sugar intake and increased risk of depression and anxiety.
Despite the risks, it is important to remember that not all sweet foods are equally harmful. Fruit, for example, contains natural sugars along with dietary fiber, vitamins and essential minerals. The key is balance and awareness of quantity. Moderate consumption of sweet foods, as part of a balanced and varied diet, can be part of a healthy lifestyle. Here are several examples of sweet foods that can fit well into such a diet.
Chocolate truffles
Dark chocolate with more than 70% cocoa solids contains mostly cocoa and relatively little sugar, making it a source of several health benefits:
Rich in antioxidants: Dark chocolate contains flavonoids, polyphenols, catechins and other antioxidants that help protect cells from oxidative damage.
Heart health: Consumption of dark chocolate has been linked to lower blood pressure, improved blood flow and reduced risk of heart disease. It may improve levels of “good” HDL cholesterol and reduce “bad” LDL cholesterol.
Mood improvement: Dark chocolate stimulates the release of serotonin, which may improve mood and reduce stress.
Better glycemic response: High-cocoa dark chocolate (70% or more) contains mostly fat, which helps moderate blood sugar levels after consumption. When craving something sweet, it is preferable to choose it over other sweets, particularly for people with diabetes. As always, moderation is key: one or two squares.
Minerals: Dark chocolate contains important minerals such as iron, magnesium and copper, which support many normal bodily processes.
Dietary fiber: Dark chocolate contains significant amounts of fiber, associated with improved digestion and bowel movement, prevention of constipation and better blood sugar balance through slower absorption. Fiber contributes to satiety, lowers LDL cholesterol and supports heart health. It also serves as nourishment for beneficial gut bacteria, strengthening the immune system, protecting the intestinal lining, regulating inflammation, producing essential vitamins and influencing mood through the gut-brain axis.
Maintaining balance and diversity of gut bacteria is vital for overall health and prevention of metabolic diseases such as obesity and diabetes.
It is important to note that the higher the cocoa percentage, the lower the sugar content and the healthier the chocolate. Those who enjoy it may opt for 85% or even 90% cocoa.
Raw tahini is also a healthy option. It contains dietary fiber and healthy fats, including omega-3 and omega-6 fatty acids that support heart health and help reduce inflammation. It provides B vitamins and essential minerals such as calcium, phosphorus, iron, magnesium and potassium, which are important for bone, dental and cardiovascular health. Tahini is also high in protein, supporting muscle mass and satiety.
Upgraded date
Dates are an excellent source of complex carbohydrates and dietary fiber. They also contain vitamins such as B6, which supports nervous system function.
Nuts that can be added to dessert are rich in unsaturated fats, protein, vitamins E and B and minerals such as magnesium and iron. Nut butters contain protein and healthy fats, contribute to satiety and help balance blood sugar levels.
Homemade ice cream
Cottage cheese or yogurt are excellent sources of protein and beneficial bacteria, or probiotics, that support digestion and gut health. Fruit provides vitamins, minerals, fiber and antioxidants, improving overall health and contributing to fullness.
Honey and maple syrup are natural sources of carbohydrates and contain antioxidants that contribute to overall health. However, they are still sugars and should be consumed in moderation.
“Surprise” yogurt
Yogurt contains protein and probiotics that help reduce digestive problems and improve gut health. Fruit contains dietary fiber, vitamins and minerals that support overall health and the immune system.
Additions such as coconut, almonds, nuts and chia seeds provide healthy fats, fiber, vitamins, minerals and protein, contributing to satiety and helping balance the meal’s glycemic response.
Choco-banana
Bananas are an excellent source of potassium, which helps regulate blood pressure and supports heart health. They also contain fiber that aids digestion. Nut spreads are rich in unsaturated fats, protein, minerals and vitamins, contributing to satiety and overall health. Dark chocolate provides the health benefits detailed above, with less sugar than milk chocolate.
Bottom line: There is no need to give up small pleasures when maintaining a healthy lifestyle. The desserts presented here demonstrate that it is possible to enjoy something sweet without compromising health — and without guilt. Combining nutrient-rich ingredients such as fruit, nuts, yogurt and dark chocolate allows us to create desserts that are tasty, satisfying and wholesome. As always, balance and moderation are essential.
- The author is a clinical dietitian at Maccabi Healthcare Services.
First published: 23:45, 02.22.26