Healthy Indulgences: What sweets can I eat during a cold?

October 21, 2025 •

5 min read

According to the Centers for Disease Control (CDC), staying well-hydrated is essential when fighting an illness like a cold, as it helps thin mucus and eases congestion. When you're sick, the right choice of comfort food, especially when answering the question "What sweets can I eat during a cold?", can provide much-needed relief without compromising your recovery.

Quick Summary

When a cold hits, choosing the right sweet treats can make a significant difference in your recovery. Some sweets offer soothing and hydrating properties, while others with high levels of added sugar can impede immune function and increase inflammation. Opt for natural options like honey, fruit-based popsicles, and dark chocolate to provide comfort and nutritional support.

Key Points

Prioritize Hydrating Treats: Opt for sweets like 100% fruit juice popsicles and smoothies to stay hydrated and soothe a sore throat.
Choose Natural Sweeteners: Use honey in warm tea to naturally coat and calm a cough or irritated throat, but remember the age restriction for infants.
Avoid Added Sugars: High amounts of processed and added sugars can suppress immune function and increase inflammation, so limit sugary candies, cookies, and soft drinks.
Incorporate Immune-Supporting Nutrients: Choose sweets with immune-boosting properties, such as dark chocolate (in moderation) and berries, which contain beneficial antioxidants.
Listen to Your Body with Dairy: If you feel dairy products worsen congestion, opt for non-dairy alternatives like fruit sorbet or plant-based yogurt to satisfy a sweet craving.
Make Homemade Alternatives: Prepare your own healthy sweet treats like homemade fruit popsicles or honey-ginger tea to control ingredients and maximize benefits.

The Science Behind Your Sweet Cravings While Sick

When you're sick, your body works hard to fight off infection, which can cause fatigue and a change in appetite. Many people find themselves craving comfort foods, especially sweet ones. This is partly because simple carbohydrates can provide a quick energy boost when your body feels run-down. However, not all sweets are created equal, and consuming too much added sugar can negatively impact your immune system. Studies show that high sugar intake can suppress the activity of white blood cells, which are crucial for fighting off pathogens. It can also increase inflammation in the body, potentially prolonging cold symptoms. Therefore, making mindful choices about your sweet indulgences is key to a faster recovery.

The Best Sweets to Eat When You Have a Cold

When you crave something sweet, opt for options that offer additional benefits like hydration, immune support, or anti-inflammatory properties. These treats can provide comfort while also helping your body heal.

Soothing and Hydrating Treats

Honey: A natural antimicrobial and anti-inflammatory, honey is an excellent choice for a sore throat and cough. It coats the throat, providing relief from irritation. Add a teaspoon or two to warm water or herbal tea. Note: Do not give honey to children under 12 months of age due to the risk of botulism.
Herbal Tea with Lemon: A warm cup of herbal tea, especially with a slice of lemon and a spoonful of honey, is a time-tested remedy. The steam can help clear congestion, and the fluids aid in hydration.
Frozen Fruit Popsicles: Popsicles made from 100% fruit juice or pureed fruit can be incredibly soothing for a sore throat. The cold temperature provides a numbing effect, while the fruit offers vitamins and hydration. Avoid options with added sugars or artificial flavors.
Fruit Sorbet: Similar to popsicles, fruit sorbet can provide a cool, soothing sensation for an inflamed throat. Look for options made with real fruit and minimal added sugars.

Nutrient-Rich Options

Dark Chocolate: In moderation, dark chocolate can offer some surprising benefits. It contains antioxidants and can provide a soothing coating for a sore throat as it dissolves. Avoid high-sugar milk chocolate and make hot cocoa with water instead of milk if dairy worsens your congestion.
Berries: Berries like strawberries and blueberries are packed with antioxidants called anthocyanins, which have anti-inflammatory and antiviral properties. A small bowl of fresh or frozen berries can be a delicious and healthy sweet treat.
Yogurt with Probiotics: Plain yogurt with live and active cultures supports gut health, which is closely linked to immune function. Top it with some fresh berries for extra vitamins and antioxidants. If dairy thickens your mucus, consider a plant-based alternative.

What Sweet Treats to Avoid During a Cold

While some sweets offer therapeutic benefits, others can hinder your recovery. It is best to avoid these options to help your body heal more efficiently.

Highly Processed Sugary Foods: Candy, cookies, cakes, and other sugary desserts offer little to no nutritional value and can increase inflammation, potentially worsening symptoms. Excess sugar can also suppress the immune system's response to infection.
Sweetened Soft Drinks and Juices: Many commercial sodas and sweetened juices are high in added sugar, contributing to dehydration and inflammation. While 100% fruit juice can offer vitamins, its high acidity can irritate a sore throat for some individuals. Stick to water, herbal tea, or broths for hydration.
Full-Fat Dairy (for some): Some people report that dairy products can increase congestion or thicken mucus. While this effect is not scientifically proven for everyone, if you notice it, it's best to limit dairy products like ice cream. A sorbet or non-dairy smoothie is a better alternative.

How to Make Your Own Healthy Sweets at Home

Creating your own sweets allows you to control the ingredients and avoid unnecessary sugar. Here are a few simple recipes:

Honey-Ginger Soothing Tea: Grate a knob of fresh ginger and simmer it in hot water. Strain, then add honey and a squeeze of lemon juice for an anti-inflammatory and soothing brew.
Fruit Smoothie: Blend together probiotic-rich yogurt (or a dairy-free alternative), a handful of berries, and half a banana. This offers a nutritious, easy-to-swallow meal replacement or snack.
Homemade Fruit Popsicles: Puree your favorite fruits—like strawberries, kiwis, or oranges—and pour into popsicle molds. Freeze and enjoy a hydrating, vitamin-packed treat.

Comparison of Sweet Treats for a Cold


Feature	Beneficial Sweet Treats	Sweets to Limit or Avoid
Immune Impact	Honey, berries, and probiotic yogurt contain beneficial compounds that can support the immune system and fight inflammation.	High added sugar can suppress immune cell function and increase inflammation, slowing recovery.
Soothing Effect	Cool or frozen options like popsicles and sorbets, along with warm options like honey in tea, can soothe a sore throat.	Crunchy or hard candies can irritate a sore throat.
Hydration	Treats made with fruit juice and water-based ingredients, like homemade popsicles, contribute to fluid intake.	Caffeinated beverages and alcohol are dehydrating and should be avoided.
Nutritional Value	Provides vitamins, minerals, antioxidants, and probiotics, aiding overall health during illness.	Offers empty calories with no nutritional benefit, potentially worsening symptoms.

The Role of Diet in Cold Recovery

While focusing on sweet treats is a common impulse when sick, remember that a balanced diet is crucial for a swift recovery. Beyond sweets, focus on consuming nutrient-dense foods such as chicken soup, leafy greens, garlic, and ginger. These foods provide the vitamins, minerals, protein, and anti-inflammatory compounds your body needs to fight the infection effectively. Proper nutrition, alongside plenty of rest and hydration, forms the foundation of a speedy recovery. Eating small, frequent, nourishing meals, even with a low appetite, ensures your body has the energy required to heal.

Conclusion

When a cold has you reaching for comfort food, knowing what sweets can I eat during a cold is essential for making smart choices. While it's tempting to grab any sugary treat, opting for hydrating and immune-supporting options like honey, fruit-based popsicles, and probiotic yogurt is a much wiser move. These choices can offer genuine relief for symptoms like a sore throat and boost your body's ability to fight off the illness, all without the negative effects of excess added sugar. By focusing on naturally sweet, nutrient-rich foods, you can satisfy your cravings while giving your body the support it needs to feel better, faster.

For more information on nutrition for cold and flu recovery, consult reliable health resources like the CDC and NHS.

Frequently Asked Questions

Yes, you can eat ice cream, and the cold temperature may provide temporary relief for a sore throat. However, if you find that dairy products thicken your mucus or worsen congestion, you may want to opt for a dairy-free alternative like sorbet or a fruit popsicle.

Yes, honey has antimicrobial and anti-inflammatory properties and can effectively coat and soothe a sore throat and cough. It is a widely recommended natural remedy, but should not be given to infants under one year old due to the risk of botulism.

Excessive intake of added sugar can temporarily suppress the function of certain white blood cells responsible for fighting infection. It can also increase inflammation in the body. For these reasons, it's best to limit high-sugar foods when you are sick.

Popsicles can be soothing and hydrating. For the healthiest option, choose popsicles made with 100% fruit juice and no added sugars. Alternatively, you can easily make your own at home by freezing pureed fruit.

Berries are an excellent choice as they are naturally sweet and rich in antioxidants and vitamins. Combining them with plain, probiotic yogurt can also support your gut and immune system.

You don't need to avoid all sweets, but it is wise to be selective. Prioritize naturally sweet, hydrating, and nutrient-rich options like honey, fruit, and yogurt over processed, high-sugar alternatives that can hinder recovery.

In moderation, dark chocolate can be beneficial. It contains antioxidants and can help soothe a sore throat as it slowly melts. For best results, choose dark chocolate with a high cocoa content and be mindful of portion size due to its fat and calorie content.