
Candy is popular worldwide but mostly made from sugar, artificial flavors, and food dyes, which provide calories but very little nutrition.
In fact, eating it may increase your risk of cavities, obesity, and type 2 diabetes (1Trusted Source).
If you're craving sweets but want to stick to a balanced diet, there are plenty of treats you can indulge in instead of processed candy bars.
Here are 17 healthy and delicious alternatives to candy.
1. Fresh Fruit
Fresh fruit is naturally sweet and packed with nutrients like fiber, vitamins, and minerals. It may also provide anti-inflammatory and antioxidant properties (2Trusted Source).
Unlike candy, fruits are usually low in calories and high in fiber (3Trusted Source).
For example, 1 cup (144 grams) of strawberries provides only 46 calories but 3 grams of fiber and 94% of the Daily Value (DV) for vitamin C (4).
2. Dried Fruit
Because it's dehydrated, dried fruit is highly concentrated in nutrients and sugar, making it even sweeter and calorie-denser than fresh fruit — so be mindful of your portions.
Still, studies suggest that people who eat dried fruit have good diet quality and nutrient intake, two factors associated with lower body weight (5Trusted Source).
You can find almost any fruit dried, but make sure your product doesn't contain added sugars.
3. Homemade Popsicles
Homemade popsicles give you all the benefits of fruit without the extra sugar and artificial ingredients of packaged varieties.
To prepare them, simply blend your choice of fruit with water, juice, or milk. Pour the mixture into popsicle molds or plastic cups, place a popsicle stick in the center of each, and freeze overnight.
If you prefer a creamy texture, blend with yogurt instead — or simply insert a popsicle stick straight into a yogurt cup and freeze for a quick dessert.
4. ‘Nice Cream’
"Nice cream" refers to fruit-based ice cream, which you can make by blending frozen fruit with optional add-ins — like peanut butter, honey, or coconut milk — and freezing the mix.
Here's an easy recipe to get you started:
Strawberry-Banana 'Nice Cream'
Ingredients:
- 1 large, peeled, frozen banana
- 1 cup (144 grams) of frozen strawberries
Directions:
Cut the banana into slices and the strawberries into halves. Pulse in a food processor until smooth, scraping the sides when necessary.
5. Frozen Fruit
Contrary to popular belief, frozen fruit preserves the nutrients of fresh fruit because it's fully ripened before being frozen (6).
At home, you can freeze fruit with yogurt for a quick, simple snack.
Frozen-Yogurt-Covered Blueberries
Ingredients:
- 1/2 cup (148 grams) of blueberries
- 1/2 cup (200 grams) of low-fat Greek yogurt
Directions:
- Cover a baking tray with parchment paper.
- Stab a blueberry with a toothpick and dip it into the yogurt, making sure it gets fully coated.
- Place the yogurt-covered blueberry on the baking sheet.
- Repeat with the rest of the berries and freeze overnight.
6. Fruit and Veggie Chips
Fruit and veggie chips are cut into thin slices before being baked, which gives them their characteristic crunchy texture.
These chips boost your daily fruit and vegetable intake, which may help lower your risk of heart disease, diabetes, obesity, and certain cancers (7Trusted Source, 8Trusted Source).
Instead of choosing store-bought options that may harbor added sugar and preservatives, make your own fruit and veggie chips by following one of these recipes.
7. Homemade Fruit Leather
Homemade fruit leather is a sweet and chewy treat loaded with nutrients.
You can use any fruit you want — but choosing high-sugar options, such as mangoes, means you won't have to add too much sweetener.
Mango Fruit Leather
Ingredients:
- 2–3 cups (330–495 grams) of mangoes
- 2–3 tablespoons (15–30 ml) of honey
- 2 tablespoons (30 ml) of lemon juice
Directions:
- Blend the mangoes in a blender or food processor until smooth.
- Add honey and lemon juice and blend a little more.
- Pour the mixture into a baking sheet lined with parchment paper and spread to 1/8–1/4-inch (0.3–0.6-cm) thickness.
- Bake at 140–170°F (60–77°C) or the lowest temperature on your oven for 4–6 hours.
- Allow to cool, then remove from the tray.
- Cut into 1-inch (2.5-cm) strips and wrap with parchment paper before rolling them up.
8. Energy Balls
Energy balls are typically made with wholesome ingredients that provide enough fiber, protein, and healthy fats to keep you feeling full (9Trusted Source, 10Trusted Source).
Oats, nut butter, flax seeds, and dried fruits are the most common ingredients. However, you can mix in almost anything you want, from protein powder to chocolate chips.
Nevertheless, they pack a lot of calories, so try to limit yourself to one or two at a time.
Coconut-Dusted Energy Balls
Ingredients:
- 1/2 cup (72 grams) of raw almonds
- 1/2 cup (58 grams) of raw walnuts
- 1 cup (73 grams) of raisins
- 3 pitted dates
- 1/2 teaspoon of cinnamon
- 1/2 teaspoon of vanilla extract
- 1 cup (93 grams) of shredded coconut
Finely chop the almonds and walnuts in a food processor, then add the rest of the ingredients — except the coconut — and pulse until you get a sticky mixture.
Form 1-inch (2.5-cm) balls with your hands, then roll them in shredded coconut until fully coated.
9. Homemade Honey-Roasted Nuts
Nuts are packed with unsaturated fatty acids, which may promote heart health by reducing heart disease risk factors. In fact, research suggests that eating nuts may lower LDL (bad) cholesterol by 3–19% (11Trusted Source).
They're also high in fiber, high-quality protein, and beneficial plant compounds (12Trusted Source).
Roasting nuts with honey makes a perfect sweet-and-salty treat. Try this recipe for your next candy replacement.
10. Dark-Chocolate Coconut Chips
Dark chocolate is known for its high levels of antioxidants, which may improve heart health, brain function, and insulin sensitivity (13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).
Meanwhile, coconut is an excellent source of medium-chain triglycerides (MCTs), a type of fat that may boost weight loss, fat metabolism, and gut health (17Trusted Source).
The sweetness of coconut chips masks the slight bitterness of dark chocolate, making a crunchy treat that can be eaten alone or used as a topping for yogurt.
You can make dark-chocolate-covered coconut chips at home by following this recipe, or you can purchase them pre-made — in which case you should check the ingredient list to avoid added sugars.
11. Dark-Chocolate-Covered Strawberries
Dark-chocolate-covered strawberries are another way to reap dark chocolate's benefits.
What's more, strawberries are packed with antioxidants and vitamins that may help prevent heart disease (18Trusted Source, 19Trusted Source, 20Trusted Source).
To prepare them, dip these berries in melted dark chocolate. Place on wax paper and freeze for 15–20 minutes.
12. Trail Mix
Trail mix typically combines nuts, seeds, grains, dried fruit, and chocolate, providing you with fiber, protein, and many beneficial plant compounds.
However, store-bought options may be loaded with 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-Baked Chickpeas
Chickpeas, which are also called garbanzo beans, are rich in protein, fiber, vitamins, and minerals.
One cup (164 grams) of cooked chickpeas pack 15 grams of high-quality protein and 13 grams of fiber (21).
Moreover, they may boost heart health and reduce your risk of certain conditions, including type 2 diabetes (22Trusted Source).
For a chickpea-based treat, try this simple recipe.
Cinnamon-Roasted Chickpeas
Ingredients:
- 1 cup (164 grams) of cooked chickpeas
- 1 tablespoon (15 ml) of olive oil
- 2 tablespoons (30 grams) of brown sugar
- 1 tablespoon (8 grams) of ground cinnamon
- 1 teaspoon (5 grams) of salt
Preheat your oven to 400°F (204°C) and bake the chickpeas for 15 minutes. In a bowl, mix the sugar, cinnamon, and salt.
Remove chickpeas from the oven, drizzle with olive oil, and sprinkle with the cinnamon topping. Stir until fully coated and bake for another 15 minutes.
14. Healthy Cookie Dough
Edible cookie dough is an egg-free batter that makes a scrumptious snack.
For a healthy version, use chickpeas instead of flour to increase the fiber and protein content (23Trusted Source).
Chickpea-Based Edible Cookie Dough
Ingredients:
- 1 cup (164 grams) of cooked chickpeas
- 3 tablespoons (45 grams) of brown sugar
- 1/4 cup (65 grams) of natural peanut butter
- 3 tablespoons (45 grams) of oats
- 1 tablespoon (15 ml) of skim milk
- 2 teaspoons (10 ml) of vanilla extract
- 1/8 teaspoon of baking soda
- a pinch of salt
- a handful of chocolate chips
In a food processor, blend all the ingredients except the chocolate chips. When smooth, place the dough in a bowl and mix in 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 like vitamin C, folate, and potassium (24Trusted Source, 25).
Research shows that the fat and fiber in avocados may help reduce appetite, which is essential for weight control (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
You can make a creamy pudding by blending this fruit with just a few simple ingredients, such as cocoa powder and a sweetener of your choice. For example, this recipe uses maple syrup for a delectable treat.
16. Baked Apples
Apples are rich in fiber, vitamins, minerals, and other plant compounds.
One medium-sized apple (182 grams) packs 17% of the DV for fiber, 9% of the DV for vitamin C, and powerful plant compounds, including polyphenols that may protect against chronic disease (30).
Studies show that people who eat this fruit regularly have a reduced risk of cancer, heart disease, type 2 diabetes, and weight gain (31Trusted Source, 32Trusted Source).
To make baked apples, cut them into chunks, add a bit of melted coconut oil and cinnamon, and bake for 20–30 minutes at 350°F (176°C).
17. Homemade Gummies
Collagen is the most abundant protein in your body. Its main purpose is to help tissues resist stretching (33Trusted Source).
It offers multiple health benefits, especially for your joints and skin, and is present in some animal parts, such as pork or chicken skin and beef or chicken bones (34Trusted Source, 35Trusted Source, 36Trusted Source).
It's also found in gelatin, a common food additive made by cooking collagen (37Trusted Source).
This ingredient is often used to make gummies. Though store-bought versions usually contain added sugar, you can make your own at home using just fruit juice and honey.
Check out this recipe for tart cherry gummies if you want to give them a try.
The Bottom Line
Plenty of delicious, healthy treats can replace candy in your diet.
Candy is often loaded with sugar and additives, so you should avoid it whenever possible.
The next time you crave something sweet, try making yourself a nutritious treat from ingredients you have on hand.
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The speed and scale of the response to COVID-19 by governments, businesses and individuals seems to provide hope that we can react to the climate change crisis in a similarly decisive manner - but history tells us that humans do not react to slow-moving and distant threats.
A Game of Jenga
<p>Think of it as a game of Jenga and the planet's climate system as the tower. For generations, we have been slowly removing blocks. But at some point, we will remove a pivotal block, such as the collapse of one of the major global ocean circulation systems, for example the Atlantic Meridional Overturning Circulation (AMOC), that will cause all or part of the global climate system to fall into a planetary emergency.</p><p>But worse still, it could cause runaway damage: Where the tipping points form a domino-like cascade, where breaching one triggers breaches of others, creating an unstoppable shift to a radically and swiftly changing climate.</p><p>One of the most concerning tipping points is mass methane release. Methane can be found in deep freeze storage within permafrost and at the bottom of the deepest oceans in the form of methane hydrates. But rising sea and air temperatures are beginning to thaw these stores of methane.</p><p>This would release a powerful greenhouse gas into the atmosphere, 30-times more potent than carbon dioxide as a global warming agent. This would drastically increase temperatures and rush us towards the breach of other tipping points.</p><p>This could include the acceleration of ice thaw on all three of the globe's large, land-based ice sheets – Greenland, West Antarctica and the Wilkes Basin in East Antarctica. The potential collapse of the West Antarctic ice sheet is seen as a key tipping point, as its loss could eventually <a href="https://science.sciencemag.org/content/324/5929/901" target="_blank">raise global sea levels by 3.3 meters</a> with important regional variations.</p><p>More than that, we would be on the irreversible path to full land-ice melt, causing sea levels to rise by up to 30 meters, roughly at the rate of two meters per century, or maybe faster. Just look at the raised beaches around the world, at the last high stand of global sea level, at the end of the Pleistocene period around 120,0000 years ago, to see the evidence of such a warm world, which was just 2°C warmer than the present day.</p>Cutting Off Circulation
<p>As well as devastating low-lying and coastal areas around the world, melting polar ice could set off another tipping point: a disablement to the AMOC.</p><p>This circulation system drives a northward flow of warm, salty water on the upper layers of the ocean from the tropics to the northeast Atlantic region, and a southward flow of cold water deep in the ocean.</p><p>The ocean conveyor belt has a major effect on the climate, seasonal cycles and temperature in western and northern Europe. It means the region is warmer than other areas of similar latitude.</p><p>But melting ice from the Greenland ice sheet could threaten the AMOC system. It would dilute the salty sea water in the north Atlantic, making the water lighter and less able or unable to sink. This would slow the engine that drives this ocean circulation.</p><p><a href="https://www.carbonbrief.org/atlantic-conveyor-belt-has-slowed-15-per-cent-since-mid-twentieth-century" target="_blank">Recent research</a> suggests the AMOC has already weakened by around 15% since the middle of the 20th century. If this continues, it could have a major impact on the climate of the northern hemisphere, but particularly Europe. It may even lead to the <a href="https://ore.exeter.ac.uk/repository/handle/10871/39731?show=full" target="_blank" rel="noopener noreferrer">cessation of arable farming</a> in the UK, for instance.</p><p>It may also reduce rainfall over the Amazon basin, impact the monsoon systems in Asia and, by bringing warm waters into the Southern Ocean, further destabilize ice in Antarctica and accelerate global sea level rise.</p>The Atlantic Meridional Overturning Circulation has a major effect on the climate. Praetorius (2018)
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<p>At what stage, and at what rise in global temperatures, will these tipping points be reached? No one is entirely sure. It may take centuries, millennia or it could be imminent.</p><p>But as COVID-19 taught us, we need to prepare for the expected. We were aware of the risk of a pandemic. We also knew that we were not sufficiently prepared. But we didn't act in a meaningful manner. Thankfully, we have been able to fast-track the production of vaccines to combat COVID-19. But there is no vaccine for climate change once we have passed these tipping points.</p><p><a href="https://www.weforum.org/reports/the-global-risks-report-2021" target="_blank">We need to act now on our climate</a>. Act like these tipping points are imminent. And stop thinking of climate change as a slow-moving, long-term threat that enables us to kick the problem down the road and let future generations deal with it. We must take immediate action to reduce global warming and fulfill our commitments to the <a href="https://www.ipcc.ch/sr15/" target="_blank" rel="noopener noreferrer">Paris Agreement</a>, and build resilience with these tipping points in mind.</p><p>We need to plan now to mitigate greenhouse gas emissions, but we also need to plan for the impacts, such as the ability to feed everyone on the planet, develop plans to manage flood risk, as well as manage the social and geopolitical impacts of human migrations that will be a consequence of fight or flight decisions.</p><p>Breaching these tipping points would be cataclysmic and potentially far more devastating than COVID-19. Some may not enjoy hearing these messages, or consider them to be in the realm of science fiction. But if it injects a sense of urgency to make us respond to climate change like we have done to the pandemic, then we must talk more about what has happened before and will happen again.</p><p>Otherwise we will continue playing Jenga with our planet. And ultimately, there will only be one loser – us.</p>By John R. Platt
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