"I knew my prefrontal cortex had snapped into place when the indulgent and extravagant desserts on my social media feeds started to look less appealing and more like a stomach ache. Instead of thinking about the instant gratification, I’d groan at the thought of a mid-afternoon candy binge leaving me fatigued or how that light-night ice cream would make my skin freak out. I’m not the only one finally noticing the effects of excess sugar on my body; my FYP contains videos of low or no-refined sugar diets. I know better than to take medical advice from TikTok, but sugar really can lead to energy crashes or brain fog. And for those of us battling adult acne, sugar can trigger inflammation and hormonal fluctuations that may come back to haunt us in painful, cystic breakouts.
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But what am I going to do… not have a sweet treat!? Instead of cutting sugar off like a toxic friend, I’m trying to be mindful by finding alternatives that satisfy my sweet tooth with a milder impact on my health. Enter the world of better-for-you sweet treats. Lower-sugar sweet treats aren’t about deprivation. It’s actually the opposite: getting the same satisfaction without the negative effects of too much sugar. They also often contain additional nutrients like fiber or protein. But as a sweet treat connoisseur, I won’t settle for the typical “diet” alternatives that taste artificial and chemical. I’ve walked miles and miles through the aisles of Erewhon and other artisanal health food stores to find sweet treats that use natural sweeteners, functional ingredients, and innovative formulations to make a snack that’s better for you but still tastes good. Here are my favorites.
If You Love Sweet Drinks…
Olipop
For a while, I gave up soda (the sugar crashes or inflammation were not worth it to me). But sometimes nothing hits like a good, cold cola. So I’ve replaced all my generic sodas with Olipops—from cherry colas to cream sodas (click here for The Everygirl’s ranking of every Olipop flavor). Each can contains 2-5 grams of natural sugar (cassava syrup, fruit, and stevia extract), as opposed to 20-60 grams in regular soft drinks (some energy drinks have as much as 83 grams of sugar, BTW). It also contains fiber and prebiotics for digestive benefits and can help to stabilize blood sugar levels. Some soda alternatives taste conspicuously chemical and artificial, but Olipop genuinely tastes refreshing and so similar to the nostalgic soda you know and love. My favorite flavor: Cherry Vanilla for the win.
Culture Pop Soda
To me, a Culture Pop is more like an agua fresca than a soda. It’s like a classy, carbonated fruit juice that contains probiotics and is sweetened with real fruit extracts. It has about 9 grams of sugar, with 0 grams of added sugar (all 9 grams of sugar come from fruit extracts, not added for extra sweetness)—giving that natural fruit taste combined with the probiotic benefits to support digestion. This is a fun and functional bev if you’re looking for something that’s not too sweet but still hits the spot.
Gramms Lemonade Protein Powder
Protein girls are so up. If you—like everyone—are trying to increase your protein intake but hate the taste of most protein powders and their artificial sweeteners, meet Gramms. It’s a clear protein alternative that tastes like lemonade rather than the classic chalky protein powder flavors. I add it to my water and have a refreshing treat with 0 grams of added sugar that tastes like my favorite summer beverage. Hydrate, recover, and satisfy your sweet tooth—while supporting your hard work at the gym or Pilates class.
If You Have a Sweet Tooth in the Morning…
Sweet Laurel Pancake Mix
Breakfast has always been my favorite meal of the day—mostly because I love starting the day with a sweet treat. If you’re the type of girl who orders the pancakes at brunch, you’re just like me. This better-for-you pancake mix is grain-free and free of refined sugars (it’s sweetened with 6 grams of coconut sugar per serving). I keep my pantry stocked.
Three Wishes Cereal
Nothing hits like a bowl of cereal in the morning. There’s something inherently indulgent about choosing a bowl of something sweet instead of eggs and toast. Three Wishes is my favorite of all the better-for-you cereals. While even the lowest sugar options of popular conventional cereal brands start at 4 grams, Three Wishes contains 3 grams of sugar per serving. It’s also grain-free and contains about 8 grams of protein, which helps your body digest slower and lower blood sugar spikes (unlike conventional cereals that always leave you craving a second bowl) but still tastes nostalgic and sweet.
If You Love Candy…
Behave Gummies
I’ve tried many better-for-you gummies in my day, but none taste as good as Behave. Instead of that bitter stevia aftertaste, they’re just as yummy as any other gummies—except with only 3 grams of sugar compared to 20-40 grams hiding in generic gummies.
Rbel Bee Honey Gummies
For a fruitier snack, Rbel Bee is the coolest fruit chew on the market. These sweet cubes are made of natural sweeteners like Mexican vanilla and organic honey to give you a burst of natural sweetness. Honey is a natural sugar that is easier for digestion and also comes with added benefits like naturally occurring vitamins, minerals, enzymes, and amino acids. With flavors like Cherry and Pomegranate, they have a refreshingly unique flavor profile—none of that generic corn syrup taste.
Date Better
Dates are nature’s candy. I snack on them all the time, and Date Better has made them even yummier. With less than 1 gram of added sugar, they take the natural sweetness of dates, then cover them in dark chocolate and stuff them with natural nut butter. The combined benefits of protein and fiber help support your body’s metabolic process. Picture me as Remy in Ratatouille, seeing fireworks at this pairing of flavors and superfoods—I promise these will be your next on-the-go snack.
Spring & Mulberry Chocolate Bar
Indulging in a couple of squares of chocolate (or even the whole bar) has never tasted—or felt—so good. Dark chocolate is lower in sugar than milk chocolate, and the unique flavors come from dried toppings like fruit and nuts sprinkled on top of the bar. The result is a beautiful bar that’s free of refined sugar but full of fiber and natural benefits. The simple ingredients list (just cacao beans, dates, cacao butter, and your topping of choice) is the biggest green flag, and so is the fact that it has 6 grams of natural sugars as opposed to the 45 grams of sugar in a Hershey bar.
UNREAL Dark Chocolate Products
UNREAL products include up to 51 percent less sugar than traditional options, making them my favorite snacks for the movies or the plane when I want a nostalgic chocolate taste but don’t want to crash. They trade out artificial flavors, like corn syrup, sugar alcohols, or erythritol, for real ingredients and natural sweeteners like cassava syrup. Their assortment of candy alternatives provides something for everyone, so there’s an option for anyone who refuses to give up their chocolate habit (because why should you?) but wants a more mindful option.
Langa Chinyoka, Contributing Writer
Langa is a Los Angeles-based writer. She is currently an editor and content strategist at a marketing agency. Her work has appeared in The Paris Review, British Vogue, Highsnobiety, Eyeswoon, Camille Styles, The Good Trade, and more.