If you’ve ever Googled “the best time to eat sweets,” you’ve probably found conflicting advice. Some experts suggest eating treats before a meal to avoid “saving room for dessert,” while others recommend saving sweets for last to prevent filling up on empty calories.
According to Amanda Marnon, a registered dietitian at Henry Ford Health, there’s no one-size-fits-all answer.
“I don’t like the idea of placing rules around when people should snack or indulge because nutrition is not one-size-fits-all,” Marnon said.
She explained that blanket recommendations don’t consider individual differences, medical history or unique nutrient needs -- and they certainly don’t account for the emotional and social aspects of eating.
Why we crave sweets -- even after a big meal
It’s perfectly normal to want something sweet after dinner. That craving isn’t just about hunger -- it’s also emotional.
“On a physiological level, your body produces certain cues when you’re hungry and needs energy from food to fuel your cells,” Marnon said. “On an emotional level, eating can be a pleasurable and comforting experience.”
Even if you’re not physically hungry, it’s still possible to feel an emotional pull to eat. Research shows that eating treats after a balanced meal can make sense -- when you’ve already eaten nutrient-rich foods, there’s less room for empty calories. Plus, having dessert alongside protein, healthy fats and fibrous vegetables can help prevent blood sugar spikes.
“Proteins, healthy fats and fibrous foods take longer to digest than simple sugars,” Marnon said. “Foods that take longer to digest slow the absorption of nutrients and make you feel fuller for longer.”
Eat dessert mindfully
Rather than cutting sweets out altogether, Marnon recommends taking a balanced approach. Viewing desserts as “forbidden foods” can increase cravings and lead to overeating.
Here’s her expert advice for satisfying your sweet tooth, without the guilt:
1. Eat balanced meals.
Snacks and desserts shouldn’t replace real meals. Eating well-rounded meals throughout the day helps you feel full and satisfied, making it easier to enjoy sweets in moderation.
According to Marnon, meals that include carbohydrates, protein and fat provide the most benefit.
2. Listen to your body.
“It’s important to pay attention to your body’s hunger cues -- both emotional and physiological,” Marnon said.
Physical hunger might include a growling stomach, fatigue, irritability or dizziness.
Emotional hunger often arises from stress, boredom or celebration, and can be triggered by environmental cues like a TV ad or the smell of fresh donuts.
3. Allow time after a meal.
Your brain needs time to recognize fullness. Try waiting 15–20 minutes after a meal before deciding whether to have dessert. If you still want something sweet, enjoy it slowly. This habit can help prevent overindulgence.
4. Reduce late-night sweets.
If you struggle with sleep or digestion, eating close to bedtime could worsen symptoms. Late night desserts -- especially after a heavy meal -- can trigger acid reflux or upset stomach. Sugar may also give some people an energy boost when they’re trying to wind down.
5. Try nutritious treats.
To boost the nutrients in your dessert, pair it with fiber-rich fruit and a protein source like nuts, Marnon suggested.
Top ice cream or frozen yogurt with berries and almonds for antioxidants, fiber and healthy fats. When baking, try reducing sugar or substituting pureed fruit as a natural sweetener. You can even sneak extra nutrients into baked goods -- think spinach in brownies or beans in cake.
A balanced approach to sweets
At the end of the day, food is meant to be enjoyed. Depriving yourself of sweets can backfire, leading to stronger cravings or overeating.
“Labeling sweets as ‘bad’ can create a negative association to foods and lead to restrictive eating behaviors,” Marnon said. “It’s better to eat sweets mindfully than to deprive yourself, which could lead to overindulgence.”
Whether you prefer an afternoon cookie or a slice of cake after dinner, desserts can fit into a healthy lifestyle -- as long as you keep portions reasonable and focus on balance.
If you have diabetes or another condition that affects blood sugar, Marnon recommends speaking with your healthcare provider about the best approach for you.
The bottom line is that there’s no single “right” time to eat dessert. What matters most is how sweets fit into your overall eating pattern, and how they make you feel, both physically and emotionally.