These days, natural sugar substitutes feel like they are becoming more popular than sugar itself – and for good reasons!
There are many positives. While each sugar alternative has a different nutritional profile, they generally cause less overall damage to your health. Some will also come with some added health benefits, while still tasting as sweet as sugar. Bonus points!
Understanding natural sugar substitutes is incredibly useful because sugar unfortunately creeps into a lot of foods that we eat. This includes the obvious things – like candy, cakes, and sodas – as well as supposed health foods like peanut butter, canned soups, breads, and yogurt.
While natural sugar substitutes can have advantages, they don’t all deliver the same results. In this article, we explore some of the best natural sugar alternatives worth trying.
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Table of contents
Is all Sugar the Same?
We’ve all heard the argument “sugar is sugar, natural or not.” Some even go as far as to eliminate fruits from their diet by choice! Just to avoid sugar.
Here’s the thing. Our bodies need sugar to function. Glucose, a simple sugar, is the primary source of energy our bodies use. Is it all the same? While all sugar is digested as sugar, there certainly is a difference between refined, artificial sweeteners (like corn syrup), and unrefined, whole food sugar (like dates).
When glucose in sugar is paired with fiber and phytonutrients, its effect on blood sugar levels is completely different. Studies show that if someone drinks a glass of water with glucose in it, they will get a huge blood glucose and insulin spike, and then, a massive drop. Not surprising, right?
But, if someone drinks that exact same glass of sugar water plus berries (which contain their own natural sugars), their blood glucose spike is smaller, and they don’t experience that massive drop afterward! Even though they consumed more overall sugar. Crazy, right?
So, what does this mean? Don’t misunderstand. We’re not recommending you go eat tons of added, unnatural sugar as long as you pair it with fruits. But, if you do decide to consume added sugar (including the ones on this list), when possible, pair it with fiber-rich foods (like fruits, nuts, and seeds).
Examples of this would be: chocolate covered strawberries, berries & cream, fruit tarts, pavlova with fruit, chocolate tahini bars, fruit and nut chocolate barks… do you get the idea?
So, when going through this list of natural sugar substitutes, keep this in mind! But, first…
The Problem With Excessive Sugar Consumption
As tasty as it is, sugar comes with some baggage. It may taste great, but it can cause both physical and mental health issues when consumed excessively, which is pretty common if you eat modern processed foods.
Aside from tooth decay, perhaps the most familiar sugar-related health issues are weight gain and type 2 diabetes. Sugars like corn syrup, dextrose, and white sugar can also increase your risk of heart disease, cancer, depression, and acne, among other concerns.
Added sugars can mess up the body’s balanced system for taking in calories, and can contribute around 270 calories per day, with no nutritional value (in other words, empty calories). This explains why the current Dietary Guidelines for Americans suggests limiting the calories you consume from added sugar to less than 10% per day.
Unfortunately, the main problem with sugar is that it’s very addictive!
For this reason, it is difficult to just give it up – which is why people seek out natural sugar substitutes that scratch the same itch, but come with fewer negatives.
And while we know that the sugar derived naturally from fruits and veggies is the best for our health due to the fiber and phytonutrient content, when it comes to using added sugars in desserts, it doesn’t exactly always hit the spot.
The Best Natural Sugar Substitutes
We know that we should probably cut down on added sugar, but the question is: how?
It certainly becomes easier when you have a good sugar alternative to replace it with. Here are our favorite natural sugar substitutes that can be used in place of regular table sugar!
Monk Fruit
At Healthiir, our favorite natural sugar substitute is monk fruit! We recommend using monk fruit sweetener in many of our dessert recipes when you want to make the recipe sugar-free, including this delicious Vegan New York Cheesecake.
Monk fruit – also known as Buddha fruit – is a small, round vine fruit native to Southeast Asia. It’s free from calories, so it’s an ideal sugar substitute if you are trying to lose weight.
It’s also high in antioxidants. In fact, it’s the antioxidants (called mogrosides) that give this fruit its sweetness, as opposed to fructose or glucose. It therefore adds sweetness without affecting your blood sugar levels.
Incredibly, monk fruit is around 200 to 300 times sweeter than standard table sugar. This means a little goes a long way!
Of all the sugar-free sweeteners, we find it tastes the most like regular sugar, so there isn’t much compromise on flavor.
You can find monk fruit in multiple forms, including powders, liquids and granules. Whatever you choose, be sure to go for a monk fruit extract that is not mixed with fillers or other sweeteners. We love It’s Just 100% Monkfruit.
Coconut Sugar
Coconut sugar is another table sugar substitute that we love to use in our recipes at Healthiir!
With a slight caramel flavor akin to brown sugar, coconut sugar comes from the sap of the coconut palm tree, which are grown in tropical areas around the world.
Coconut sugar is considered a healthier alternative to white sugar, as it is not as processed and contains some nutrients like iron, zinc, and calcium. It also has a fiber called inulin, which is thought to slow glucose absorption by the body.
However, it is important to note that coconut sugar still has a high calorie content and is high in fructose. It can therefore still cause a spike in blood sugar levels and cause weight gain, like regular sugar.
Still, if used sparingly, coconut sugar can be considered a healthier substitute to regular sugar.
Stevia
In recent years, stevia has become the posterchild for sugar substitutes, with plenty of justification.
Also known as candy leaf or sweet leaf, stevia comes from the leaves of the Stevia rebaudiana plant, which is a flowering plant native to South America, namely Paraguay.
Like some other sugar alternatives, stevia has no calories or carbs. The sweetness comes from compounds called steviol glycosides, and produces a sweetness that is around 200 to 400 times more intense than table sugar.
One downside to stevia is that some people don’t like the aftertaste. It can also cause some digestive complaints including nausea, gas, and bloating.
Still, it’s worth a try – which is easy, as it’s readily available in many forms! As with monk fruit, seek out a pure stevia as opposed to one cut with other sweeteners.
Dates
Chewy, squidgy, and super sweet, dates are the fruit of the date palm tree, which are grown in tropical areas across the globe.
Because of their delicious natural sweetness, dates make an excellent natural sugar substitute. You can use the same amount of date as you would sugar, with a 1:1 sweetness ratio.
Additionally, they are very nutritious – the most nutritious sugar replacement on this list! For example, dates contain potassium, magnesium, copper, and iron, as well as fiber and antioxidants.
However, unlike monk fruit and stevia, dates are not calorie or sugar-free! Eating too many will contribute to weight gain and can cause your blood sugar levels to rise.
You can blend pitted dates with water to make date paste that can be used in many recipes. It can also be purchased in syrup or granulated form.
Yacon Syrup
Yacon syrup comes from the roots of the yacon plant, native to the Andes mountains in South America.
It’s similar in consistency and taste to molasses, with a mild caramel flavor. You can use it as a straight replacement for sugar, although you may need to adjust the amount used depending on your taste preference.
Like some others on this list, yacon syrup is not calorie-free. It also contains fructose, glucose and sucrose, although is considerably lower in calories than table sugar.
It is also a little healthier because of its nutrient content (including calcium, potassium and vitamin C), and its high levels of FOS (fructooligosaccharides). FOS are a type of fiber that can support healthy gut bacteria, which is something regular sugar cannot boast!
Be aware that overconsumption of yacon syrup can lead to some gastrointestinal issues such as bloating and pain, so use in moderation.
Maple Syrup
Finally, we come to maple syrup, which is synonymous with Canada! Maple syrup is tapped from a variety of maple trees native to eastern Canada, then reduced into the syrupy texture we know and love.
It makes a great substitute for regular sugar and has a deliciously distinctive honey-like flavor. Naturally, it goes great with our Fluffy Buckwheat Pancakes or our Waffles.
While it has similar calorie and carb levels to regular sugar, maple syrup has a lower GI (glycemic index) rating and contains significant nutrients – particularly minerals like zinc, copper, calcium and iron.
Make sure you buy a brand that offers pure maple syrup, not one diluted with other syrups (or, worse, a sugar syrup with maple flavoring).
What’s your favorite natural sugar substitute?