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Not all sweet treats are bad for you. Some offer real health benefits when enjoyed in moderation, thanks to nutrients like fiber, antioxidants, and prebiotics. Sweets are often positioned as something that are bad for us and that we should avoid entirely. So, we often feel guilty eating them. But it’s also important to enjoy life. While processed sugar doesn’t do the body any favors, there are ways to indulge without putting your health at risk. Many foods, like berries and dark chocolate, can be a great way to satisfy a sweet tooth when eaten in moderation. And these foods can even contain some beneficial compounds such as antioxidants, polyphenols, fiber, and micronutrients.
Here are 10 foods to reach for next time you’re craving something sweet.
1. Dark chocolate
Hey chocolate lovers (especially those who love dark chocolate)! You can stop holding your breath right now. Dark chocolate has some health benefits. In fact, dietitians usually recommend that if you're going to eat chocolate, aim for a lower sugar variety of dark versus milk chocolate. That’s because chocolate—especially dark chocolate—is rich in antioxidants and bioactive components like flavonoids and polyphenols that have some anti-inflammatory and immune-boosting properties.
Research suggests these compounds may do more than just fight oxidative stress, an imbalance between free radicals and antioxidants that can lead to cell and tissue damager. In a 2020 clinical study, cocoa flavanols helped improve how well blood vessels function, which is crucial for cardiovascular health. They’ve also been linked to protecting blood vessels from oxidative stress, and inflammation, reducing blood pressure in hyptertensive and healthy individuals, and reducing the risk of stroke, coronary heart disease, and heart disease death.
Properties in dark chocolate help support the body in using insulin efficiently and have been shown to potentially improve brain function in areas like memory, spatial awareness, and reaction time. Experts are also studying whether cocoa can play a role in reducing the risk of dementia.
It’s important to note that many of these studies have used concentrated amounts of flavanols that are greater than what a person would consume in a chocolate bar, but research into chocolate’s properties have definitely demonstrated positive results. At the very least, studies show that eating dark chocolate can boost your mood and reduce stress. Whether it’s the taste or the properties, that’s reason enough of a reason to indulge, in moderation, that is.
Related: How stress affects your entire body
2. Berries (blueberries, strawberries, blackberries, raspberries)
Berries are low-glycemic fruits, which tend to digest more gradually and cause less of a spike to your blood sugar than most sweet treats do. In fact, a 2025 study found that daily strawberry intake significantly improved insulin resistance. It also improved multiple cardiometabolic markers in adults with prediabetes
Berries are packed with antioxidants, which can help to ward off oxidative stress by fighting free radicals. They’re also high in fiber, a substance which many adults are lacking in. Women should aim for 25 to 28 grams of fiber per day and men between 28 and 34 grams per day. One cup of raspberries provides 8 grams of fiber, making them among the highest whole food sources of fiber. Berries are also high in vitamin C, with one cup of strawberries containing nearly 150% of the recommended daily intake.
Berries are also anti-inflammatory. One study found that consuming about 1 cup of blueberries daily for two weeks helped counter post-exercise inflammation. It did this by reducing levels of 10 different pro-inflammatory compounds in the blood. Research has shown that berries may play a role in reducing total and LDL “bad” cholesterol and increasing HDL “good” cholesterol. Berries contain phytochemicals and nutrients that have potential anti-cancer effects in laboratory studies. They have also been linked to improvements in brain health, showing promise in improving memory and helping to slow age-related cognitive decline.
Related: 9 science-backed strategies to help maintain a healthy brain
3. Honey
Honey is a natural sweetener that, while higher in sugar, is still lower on the glycemic index than regular table sugar. It’s still a simple sugar that diabetics should be careful with and people should eat in moderation. But it is loaded with many health benefits that make it a great choice for sweetening your tea, coffee, and yogurt.
Honey has been shown to help lower cholesterol, which has a positive effect on improving heart health. One study found that it lowered the risk of high blood pressure in women over 40 who consumed a moderate amount. Honey’s antioxidants and antimicrobial compounds have long made it a staple in the wellness industry, often being used as a natural alternative to cough medication and in ointment designed for wound healing. It also contains bioactive components like polyphenols and flavonoids—plant-derived molecules that can help counter oxidative stress and inflammation in the body. It’s also linked to improving gut health and immune function, with research finding that certain types of honey can reduce the presence of infection-causing bacteria in the gut, like salmonella and e.coli, and stimulate the growth of beneficial bacteria such as Lactobacillus and Bifidobacteria.
4. Dates
Dates have been cultivated and enjoyed around the world for over 6,000 years. They are a delicious treat to eat by themselves, chopped up and tossed over oatmeal or yogurt, or used in recipes to sweeten baked goods. In addition to their rich, caramel-like flavor, dates are high in fiber, providing around 7 grams per serving. They contain nutrients like copper, magnesium, manganese, potassium, and vitamin B6. Like many fruits, dates are naturally high in fiber, containing around 7 grams in a 3.5 ounce serving.
Dates provide various antioxidants, such as flavonoids, carotenoids, and phenolic acid, that have shown promise in reducing the risk of diabetes, certain types of cancers, and heart disease. Some research has found that dates provide possible protection against inflammation and oxidative stress in the brain. Dates have been shown to have a low to moderate glycemic index, which means they don’t spike blood sugar as much as some other foods.
5. Dark maple syrup
Maple syrup is often thought of as just a sweetener but it contains many properties with potential health benefits, when enjoyed in moderation. It provides small amounts of various minerals such as manganese, zinc, calcium, and potassium, as well as over 50 bioactive compounds with antioxidant and anti-inflammatory properties. Some of these compounds, like lignans and phenolic acids, have been studied for their potential role in reducing oxidative stress and supporting metabolic health—especially when maple syrup is used in place of more refined sweeteners like table sugar.
And while these properties are found in lighter varieties as well, they are more abundant in darker maple syrup. This is because darker varieties, like Grade A Dark or Very Dark, are harvested later in the season, when these compounds are more concentrated.
Researchers are still studying maple syrup’s effect on gut health but some studies have shown it may have some prebiotic properties, making it beneficial to supporting good gut bacteria.
6. Tart cherries
Tart cherries, sometimes referred to as sour cherries, are smaller and more tangy than the sweet varieties like Bing cherries. These naturally sweet-tart fruits are rich in anthocyanins and polyphenols, compounds that have been linked to helping to lower blood pressure, regulate blood glucose, enhance cognitive function, reduce inflammation, and protect against oxidative stress.
In addition to eating these fruits, many people drink the juice. Athletes use tart cherry juice to improve strength and aid in recovery, likely due to its anti-inflammatory effects. Tart cherries are a natural source of melatonin and studies have found them to be a way to treat insomnia and improve sleep quality and quantity. These tiny fruits have also been shown to be effective in treating gout, decrease oxidative stress, and boost cognitive performance.
7. Pomegranates
This tart and refreshing fruit is low in calories but full of fiber, minerals, and vitamins. One half cup of pomegranate seed has around 72 calories, 16 grams of carbohydrates, and 3 grams of fiber. It’s also rich in folate, potassium, and vitamin K. Pomegranates are especially high in polyphenols that work as antioxidants in the body and have anti-inflammatory and anti-aging effects.
Some research has shown that pomegranates may have properties that help to reduce the risk of cancer cells. Consuming pomegranate seeds or drinking pomegranate juice has also shown to potentially help prevent and treat heart disease, lower cholesterol, and reduce high blood pressure. 2020 research found that eating pomegranates was associated with improvements in markers of inflammation and vascular function, both of which strongly affect cardiovascular health. And some studies have suggested that pomegranates may have neuroprotective effects, aiding in reducing the risk of conditions like Parkinson’s Disease.
8. Green apples
There is definitely something to that old health adage “an apple a day keeps the doctor away.” A 2020 paper that analyzed 16 studies involving apple consumption found that a daily apple habit may help lower blood pressure, reduce cholesterol, and keep inflammation in check.
Apples contain polyphenols, a group of antioxidants that help protect against oxidative stress and have been linked to a lower risk of chronic diseases. They contain micronutrients like iron, zinc, and vitamin C and E, and are a good source of pectin, a soluble fiber which has been shown to positively impact the gut microbiome.
You may be used to eating red apples but apples of the green variety offer a slightly more tart flavor, think Granny Smith. They also tend to be slightly lower in sugar and carbohydrate content than sweeter red apples. Regardless of their color, most apples are generally considered low-glycemic fruits. Their fiber helps slow digestion and glucose absorption, supporting more stable blood sugar levels when eaten whole.
9. Kiwi
A kiwi might not be a fruit you purchase very often but read on and you might reconsider. These small fruits pack a lot of flavor, vitamins, and minerals into their small green selves. One kiwi contains 83% of your daily value of vitamin C. They are also rich in vitamin K and contain vitamin E, potassium, magnesium, fiber, and protein.
Kiwis contain a unique enzyme called actinidin, which has been shown to help break down proteins and enable you to digest your food better. They have a low glycemic index so they don’t spike blood sugar as much as some other sweet treats. Research has shown that kiwis may reduce heart disease risks including high blood pressure. They have both insoluble and soluble fiber and have been linked to helping people maintain regular stools. Kiwis also contain melatonin, and studies show that eating one or two kiwis before bed may help you fall asleep faster and sleep better.
10. Figs
Figs are naturally sweet and jam-like, making them a great post dinner treat. They can also be chopped up and added into salads, smoothies, or used to sweeten your favorite desserts. Figs are also delicious when made into jam.
Figs contain fiber, antioxidants, and essential nutrients like copper, manganese, potassium, magnesium, and vitamin K. Research has linked them to having heart health benefits, such as lowering blood pressure, while some animal studies tout their ability to improve “good” HDL cholesterol and lower total cholesterol and triglycerides. Figs contain prebiotic fiber that feeds good gut bacteria and can help support a healthy microbiome. They’ve also been shown to aid in combating symptoms of irritable bowel syndrome and constipation. In some research, figs were instrumental in helping to lower blood sugar.
Look beyond what you eat
While these natural sweet foods may come with their share of health benefits, when eaten in moderation they are just one part of how everyday actions like your diet can impact your body. Many of the health effects from how we eat—from inflammation to metabolic changes—can occur over time and aren’t always visible from the outside. Screenings like whole body MRI and advanced blood testing can help people better understand how their lifestyle choices may be influencing their health internally.
Prenuvo offers insight into areas like visceral fat and body composition, liver health, cardiovascular indicators, and brain health markers, along with key measures of metabolic health. This helps you check in on your overall health.
To learn more about the benefits of Prenuvo’s blood panels, MRI scans, and membership options, book a call with a member of our Patient Services Team.
