Feeling under the weather often comes with a strong craving for something sweet and comforting. However, simply reaching for heavily processed candy or baked goods can sometimes do more harm than good, as high sugar intake may increase inflammation and potentially suppress the immune system. The key is to find sweet treats that also provide nutritional benefits, hydration, and symptom relief. From cold and creamy to warm and soothing, the right choice depends on your specific symptoms and needs.
Soothing and Hydrating Frozen Treats
When dealing with a fever or a sore, scratchy throat, frozen sweets can offer instant relief by providing a numbing, cooling effect. They are also an excellent way to replenish fluids, which is vital for recovery.
- Popsicles and Ice Pops: Choosing options made from 100% fruit juice or pureed fruit, with no added sugars, provides a dose of vitamins and hydration. You can even make your own with blended fruit for maximum nutritional benefit. The coldness can significantly soothe an inflamed throat.
- Ice Cream and Sherbet: For those who can tolerate dairy, a small portion of creamy ice cream can be very comforting. It is particularly helpful for sore throats, though some individuals find dairy can thicken mucus. If this is an issue, a non-dairy sherbet or sorbet can offer a similar cooling sensation without the potential for increased phlegm.
- Smoothies: A fruit smoothie is a nutrient-dense powerhouse that is easy to swallow and digest. By blending frozen fruit with yogurt or a plant-based milk, you get vitamins, minerals, and protein. Adding ingredients like ginger can also help with nausea, while spinach can provide an extra dose of vitamins without affecting the taste.
Natural Sweeteners with Healing Properties
Some natural sweeteners do more than just taste good; they also possess beneficial properties that can aid recovery. These options are best enjoyed in moderation.
- Honey: A tablespoon of honey, particularly dark honey, is a time-tested remedy for soothing a cough and sore throat. Its antimicrobial properties can help fight infections. Important note: Never give honey to children under one year of age due to the risk of infant botulism.
- Honey and Lemon Tea: Mixing honey with warm (not hot) water and a squeeze of fresh lemon juice creates a comforting, immune-boosting drink. The honey soothes, while the lemon provides vitamin C and antioxidants.
- Palm Candy and Ginger: An Ayurvedic remedy, combining palm candy with ginger can offer powerful relief for coughs and colds. The combination is believed to boost immunity and soothe respiratory issues.
Gentle and Digestible Sweet Treats
When your appetite is low or your stomach is upset, certain bland and soft sweets are easier to tolerate and digest.
- Applesauce: As part of the classic BRAT diet, applesauce is gentle on the stomach and provides some fiber and nutrients. It is a simple, mild, and easily digestible sweet treat.
- Rice Pudding and Tapioca Pudding: These soft, bland puddings are easy to eat when a reduced appetite or upset stomach makes other foods challenging. They offer comfort and light sweetness without being overwhelming.
- Gelatin/Jell-O: The jiggly, soft texture of gelatin makes it very easy to swallow, especially with a sore throat. It also contributes to hydration due to its water content. For a healthier version, look for brands with no added sugar or artificial colors.
Sweet Treats for Illness: A Quick Comparison
| Sweet Treat | Main Benefits | Best For | Considerations |
|---|---|---|---|
| Honey | Antimicrobial, cough suppressant | Sore throat, cough | Do not give to infants under 1 year |
| Popsicles | Hydrating, soothing, cooling | Sore throat, fever | Choose 100% fruit juice, limit added sugar |
| Yogurt/Smoothies | Probiotics, nutrients, easy to swallow | Immune support, low appetite | Some find dairy increases mucus |
| Applesauce | Gentle on stomach, digestible | Nausea, upset stomach | Choose unsweetened varieties to control sugar |
| Ginger Candy | Anti-nausea properties | Nausea, upset stomach | Can contain high sugar; choose in moderation |
| Gelatin | Hydrating, soft texture | Sore throat, low appetite | Avoid high-sugar, artificially colored varieties |
Tips for Choosing the Right Sweet for You
- Listen to Your Body: Your appetite and cravings change with different illnesses. If you have a sore throat, cold, or fever, cooling treats might be best. If you're dealing with nausea, stick to bland options like applesauce or ginger candies.
- Prioritize Hydration: Remember that hydration is key to recovery. Treats that are high in water content, like popsicles, fruit, and gelatin, serve a dual purpose.
- Moderate Sugar Intake: While a little sugar provides energy, too much can be counterproductive. Opt for options with natural sweetness from fruits or honey, and read labels to avoid excessive added sugars.
- Boost Nutrients: Use sweet treats as an opportunity to add much-needed nutrients. Smoothies with fruit, yogurt, and even a handful of spinach can provide vitamins, minerals, and antioxidants.
Conclusion
Choosing what sweets are good when sick is about making strategic choices that support your body's recovery. Instead of reaching for empty calories, opt for treats that offer hydration, soothing properties, or added nutrients. From a warm mug of honey-lemon tea to a cooling fruit popsicle, you can satisfy your craving for sweetness while helping your body heal. Always remember to prioritize staying hydrated and to listen to your body's specific needs.
