Natural Sweeteners

Natural Sweeteners can be a part of every healthy diet.  Lose the sugar-insulin spike and gain a world of great tasting alternatives.

Best Natural Sweeteners

Sale#1 Real Supplements Rated Best in 2020
WHOLE EARTH Stevia & Monk Fruit Plant-based Sweetener, 400 Packets
2,923 Reviews
WHOLE EARTH Stevia & Monk Fruit Plant-based Sweetener, 400 Packets
  • Stevia and Monk Fruit Sweetener Packets: Featuring a blend of stevia and monk fruit, these sweetener packets are the perfect zero calorie sugar substitute for coffee, tea, or your favorite beverage
  • Plant Based Sugar Substitute: Take our monk fruit and stevia blend on the go and add natural sweetness and flavor to coffee and tea without adding extra calories, carbs, or sugar
  • Low Glycemic Index: This Monk Fruit and Stevia plant based sweetener has a low glycemic index, is low carb and easily swapped for sugar in recipes. Suitable for keto friendly, paleo, and low carb diets
  • Zero Calories: Using Whole Earth sweetener can help support your healthy lifestyle as you cut back on sugar, calories and carbs without losing sweetness and flavor. Suitable for diabetic diets
  • Whole Earth Plant Based Sweeteners: Our low and zero calorie plant based sugar substitutes are great for coffees, teas, cocktails, baked goods, and snacks. Available in packets, liquids, bulk pouches and jars
#2 Real Supplements Rated Best in 2020
Truvia Natural Stevia Sweetener Packets, (Net Wt. 16.92 oz), 240 Count (Pack of 1)
  • Zero-calorie sugar substitute made with stevia leaf extract, erythritol, and natural flavors
  • Box contains 240 packets of Truvia natural stevia sweetener
  • One packet provides the same sweetness as 2 teaspoons of sugar
  • Non-GMO, Gluten-free, sugar-free, kosher, and suitable for people with diabetes
  • Use in anything from your coffee, tea, fruit, cereal and yogurt to your favorite recipes
#3 Real Supplements Rated Best in 2020
Anthony's Erythritol Granules, 2.5 lb, Non GMO, Natural Sweetener, Keto & Paleo Friendly
  • Premium Natural Erythritol Granular Sweetener
  • 70% as Sweet as Table Sugar with Virtually Zero Calories
  • Crystals that dissolve like table sugar, perfect for baking!
  • Low Glycemic Impact, Low Carb, Keto Friendly, 0 Calorie Sugar Alternative
  • Batch tested and verified gluten-free and Sulphur Dioxide Free, Non-GMO & Vegan
#4 Real Supplements Rated Best in 2020
Anthony's Erythritol Granules, 5 lb, Non GMO, Natural Sweetener, Keto & Paleo Friendly
  • Premium Natural Erythritol Granular Natural Sweetener
  • 70% as Sweet as Table Sugar with Zero Calories
  • Batch tested and verified gluten-free and Sulphur Dioxide Free
  • Not Genetically Modified & Contains no genetically modified proteins.
  • 5lb bag of Erythritol Granules in Resealable Bag
#5 Real Supplements Rated Best in 2020
Lakanto Monk Fruit Sweetener, Classic, 8.29 oz
  • Contains zero net carbs, zero calories, and is zero-glycemic; Perfect for cookies, coffee, desserts, and other sweet, sugar-free treats
  • Matches the sweetness of sugar; A healthy cup-for-cup alternative to ordinary sugar
  • Works with ketogenic, diabetic, candida, paleo, vegan, low-carb, low-sugar, non-GMO, and all-natural diets
  • White sugar substitute for baking and cooking
  • A mix of monk fruit extract and erythritol with no fiber, no maltodextrin, and no artificial flavoring or sweeteners
#6 Real Supplements Rated Best in 2020
WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative, 4 Pound Pouch
  • Whole Earth Erythritol: Erythritol is a great alternative to sugar for those who want sugar-like sweetness and texture without the calories. Our erythritol is a sugar alcohol derived from non-GMO corn
  • Plant Based Sweetener: Whole Earth 100% Erythritol can be used as a sugar substitute in cooking and baking or as a zero calorie, low carb sweetener for coffee, tea, smoothies, and other beverages
  • Just Sweet Enough: Erythritol has a low glycemic index and can be used in place of sugar in recipes or beverages. It has about 70% of the sweetness of sugar without the calories. Kosher, gluten free
  • Baking Sugar Substitute: Erythritol has a crystalline structure and great resistance to heat, making it a great sugar substitute for baking. This plant based sweetener is suitable for paleo, keto, and diabetic diets
  • Whole Earth Plant Based Sweeteners: Our low and zero calorie plant based sugar substitutes are great for coffees, teas, cocktails, baked goods, and snacks. Available in packets, liquids, bulk pouches and jars
#7 Real Supplements Rated Best in 2020
SPLENDA Naturals Stevia Sweetener 9.8 Ounce Jar (1 Pack)
  • 100% NATURAL: Splenda Naturals Stevia Sweetener is 100% natural with nothing artificial and is completely non-GMO. It gets its unique sweetness from Reb D, one of the tastiest extracts directly from the stevia leaf. Splenda Naturals is a no-calorie sugar substitute, great for sweetening coffee, tea, cereal, smoothies; whatever could use a bit of sweet!
  • BEST TASTING STEVIA: One of the most important differences between SPLENDA Naturals Stevia Sweetener and other stevia sweeteners is that it has no bitter aftertaste. This is because, unlike other stevia sweeteners, SPLENDA Naturals owes its unique sweetness to a stevia leaf extract rich in Rebaudioside (Reb D), one of the tastiest parts of the stevia leaf. Most of the other stevia sweetener brands on the market today use Rebaudioside (Reb A), which can leave a bitter aftertaste in sweeteners.
  • ALL-PURPOSE SWEETENER: Use Splenda Naturals Stevia Sweetener anywhere you would use sugar or an artificial sweetener; in hot or iced drinks like coffee, tea, lemonade, or smoothies. Great for use in baking or sauces; no bitterness; stevia extract means you won't miss sugar.
  • ZERO CALORIES: Natural, calorie-free sugar substitute that's suitable for people with diabetes and a simple step for weight management and healthy lifestyles. No calories, nothing artificial, completely non-GMO.
  • SWEETNESS BEYOND COMPARE: Splenda Naturals compares favorably to Pyure, SweetLeaf, NOW Foods, Natural Mate, Whole Earth, Better Stevia Pure Via, Truvia, Stevia in the Raw, Wholesome Sweeteners, Steviva, Kiva, Born Sweet, N'joy, NuNaturals, Xylosweet
#8 Real Supplements Rated Best in 2020
Erythritol Sweetener Natural Sugar Substitute 3lb - Granulated Low Calorie Sweetener High Digestive Tolerance Suitable for Diabetes Keto and Paleo - Baking Substitute Non GMO
  • ZERO CALORIES - Erythritol sweetener tastes and bakes like sugar while promoting healthy weight management that is why it is a perfect substitutes while baking sugarfree. Easily substitute Erythritol 1:1 in recipes in place of sugar.
  • PERFECT FOR KETO - HaleFresh's pure Erythritol Has Highest Digestive Tolerance Compared To Other Artificial Polyol Sweeteners.
  • GREAT FOR DIABETICS - HaleFresh Erythritol does not raise blood glucose or insulin levels which makes it the ideal source for your sweetened needs
  • NO AFTERTASTE - Our Erythritol Sweetener is the perfect sugarless substitute to add to your food or drink. There is no bitter aftertaste associated with other sweeteners like stevia and monk fruit
  • NON-GMO and Verified GLUTEN FREE - Each blend of HaleFresh's Erythritol granular sweetner is batch tested to ensure only the highest quality of Erythritol is used. Each batch is kosher certified as well
#9 Real Supplements Rated Best in 2020
Swerve Sweetener, Baker's Trio, Granular 12 oz, Confectioners 12 oz, and Brown 12 oz, 3 pack
  • ALL YOUR SUGAR REPLACEMENT STAPLES: A bag of Granular for replacing white sugar, a bag of Confectioners for replacing powdered sugar, and a bag of Brown for replacing Brown Sugar.
  • TASTES AMAZING: Swerve is sweet and delicious. It is a natural sugar replacement that doesn’t have the bitter aftertaste associated with other sweeteners like stevia and monkfruit.
  • BAKES and MEASURES LIKE SUGAR: So easy to use - if your recipe calls for a cup of sugar; simply replace with a cup of Swerve. It also browns and caramelizes, just like sugar.
  • ZERO NET CARBS, KETO FRIENDLY: The ingredients in Swerve don’t affect blood sugar, so the carbohydrates it contains are considered non-impact. Great for Keto and Low Carb Diets.
  • NON-GMO VERIFIED: Only the highest quality natural ingredients are used.
#10 Real Supplements Rated Best in 2020
Truvia Natural Stevia Sweetener, 9.8 oz
2,572 Reviews
Truvia Natural Stevia Sweetener, 9.8 oz
  • Zero-calorie sugar substitute made with stevia leaf extract, erythritol, and natural flavors
  • Jar contains 80 servings of Truvia natural stevia sweetener at 3/4 teaspoon each
  • 3/4 teaspoon provides the same sweetness as 2 teaspoons of sugar
  • Gluten-free, sugar-free, kosher, and suitable for people with diabetes
  • Spoon into anything from your coffee, tea, fruit, cereal and yogurt to your favorite recipes
#11 Real Supplements Rated Best in 2020
Erythritol Sweetener Granular - 1:1 Sugar Substitute, Keto - 0 Calorie, 0 Net Carb, Non-GMO (1 lb / 16 oz)
  • ZERO CALORIE & ZERO CARB - Natural sweetener that tastes and bakes like sugar
  • NO BITTER AFTERTASTE - This erythritol is not only healthier than sugar, it also has almost no aftertaste. In a blind taste test you might mistake it for sugar.
  • 100% MONEY BACK GUARANTEE! We stand behind our granulated erythritol 100%. If for any reason you decide our erythritol isn't for you, email us & we’ll refund you 100% of your money, no questions asked.
  • GLUTEN-FREE, VEGAN, NON-GMO & TOOTH-FRIENDLY!
  • ZERO GLYCEMIC IMPACT - Suitable for Diabetics & Low Carb Dieters
#12 Real Supplements Rated Best in 2020
Sweet Nature Erythritol Sugar Free Sweetener - All Natural - Non GMO - Kosher- Keto Friendly 80 oz
  • ZERO GLYCEMIC RESPONSE: Erythritol is safe for diabetics and can actually help control blood sugar levels. Recommended for use with keto, low-carb and gluten-free diets, stevia can promote weight loss and weight maintenance.
  • 100% ALL NATURAL: Erythritol is delicious, gluten-free and kosher with no harmful additives, artificial chemicals or genetically modified ingredients.
  • ERYTHRITOL CONVERSION RATE: 1 and 1/3 teaspoon erythritol = 1 teaspoon sugar. 1 and 1/3 cup erythritol = 1 cup sugar.
  • SATISFACTION GUARANTEED: We believe in our product and we think you will too! Contact us with any questions and we’ll be glad to help. If you don't love our product, send it back for a full refund, no questions asked!
  • BEST FOR COOKING AND BAKING: Erythritol, a multi-purpose sweetener derived from non-GMO corn, is ideal for use in cooking and baking.
#13 Real Supplements Rated Best in 2020
Pyure Organic Stevia Sweetener Blend, 2:1 Sugar Substitute, Granular All-Purpose, 1 Pound (16 Ounce)
5,596 Reviews
Pyure Organic Stevia Sweetener Blend, 2:1 Sugar Substitute, Granular All-Purpose, 1 Pound (16 Ounce)
  • THE #1 BEST SELLING ORGANIC STEVIA SWEETENER- Pyure offers the same versatility and ease of use as traditional sugar without the added calories or carbohydrates
  • 2:1 SUGAR REPLACEMENT- Twice the sweetness of sugar, Pyure uses a higher percentage of organic stevia with less bulking ingredients making it approximately 2x sweeter than sugar
  • DELICIOUSLY SWEET GRANULATED SUGAR SUBSTITUTE- Cooks and bakes like real sugar for sweetening everything from cookies and cakes to coffees and tea or sprinkling over oatmeal and fresh fruit. Dissolves great and mixes well
  • TRUSTED FOR TASTE- Pyure uses the highest quality organic stevia and organic erythritol. All Ingredients are USDA Organic and non-GMO Project Verified
  • 0 NET CARBS- Pyure is sugar-free, 0 calories, and has a 0 glycemic index, making it perfect for keto, carb conscious and sugar sensitive lifestyles
#14 Real Supplements Rated Best in 2020
Whole Earth Sweetener Co. 100% Erythritol Sweetener, 1 Pound Bag, Keto Sweetener, Natural Sugar Alternative, Baking Sugar Substitute, Zero Calorie Sweetener, Gluten Free, Non-GMO
  • ERYTHRITOL SWEETENER: Enjoy a delicious sugar alternative that bakes like sugar
  • ZERO CALORIE SWEETENER: Each serving of erythritol has zero calories and zero grams of sugar
  • KETO SWEETENER: Erythritol is a keto diet friendly sweetener and a great choice for sweetening keto food and keto snacks
  • NATURAL* SUGAR ALTERNATIVE: A natural alternative to sugar and artificial sweeteners, our non-GMO granulated Erythritol Sweetener is sourced from a fermentation process using non-GMO corn
  • ERYTHRITOL SWEETENER POUCHES: Packaged in a 1-pound resealable pouch, so you can easily sweeten your favorite foods and beverages
#15 Real Supplements Rated Best in 2020
Purecane Sugar Substitute Baking Sweetener | Zero Calorie | Made from All Natural Sugar Cane | Diabetes-friendly | Keto-friendly | Gluten-free | 24 Ounce Pouch
  • MEET THE NEW SWEET: We discovered a revolutionary way to ferment sugarcane, bringing you the purest no-calorie sweetness in the world. Purecane is a 2019 World Food Innovation Award Winner!
  • IT’S NOT MAGIC. IT’S NATURAL! Reb-M—the main ingredient in Purecane—is a sweet molecule found in nature. We’ve found a way of creating it from sugarcane—so it’s no wonder it tastes like sugar. After all, that’s exactly where it comes from.
  • EASIER FOR YOUR BODY TO PROCESS: Diabetes-friendly! Purecane contains zero calories and is non-glycemic, which makes it simple for your body to metabolize; it won’t spike blood sugar levels or cause any crashes, nor will you store it as fat.
  • SWEETER FOR YOU AND THE PLANET: Purecane is made from sustainably sourced and non-GMO sugarcane. And so is the box! But we don’t recommend eating it—trust us, it tastes just like cardboard.
  • BRING OUT THE SWEET: Enhance your favorite foods! Berries taste...berry-er! Chocolate... chocolatey-er! Iced coffee...coffee-er! In a Purecane world, everything tastes like itself, just sweeter, and better...er (you get the picture).
#16 Real Supplements Rated Best in 2020
Natural Mate Stevia All Purpose Natural Sweetener, 1 lb
  • Natural Mate All Purpose Granular Stevia is produced by a proprietary co-crystallization process, looks just like granular sugar, and offers an uniform & clean natural sweet taste without aftertaste. Bring your sweetener experience to the next level.
  • Natural Mate All Purpose Granular Stevia is suitable for baking, cooking, and hot & cold drinks. 0 calories and 0 glycemic impact. Can be used almost anywhere sugar is used, perfect for drinks, cooking, baking and more.
  • A great natural sweetener for entire family including people with diabetes. Perfect for every diet or weight loss program. 3/4 teaspoon per serving, 3/4 teaspoon equals to 2 teaspoons sugar sweetness. Each 1-Lb bag contains a total of about 130 servings or sweetness of 260 teaspoons of sugar (2.3 Lb.).
  • DIY Sugar Blend Baking Sweetener is easy & simple: Mix 1 cup of Natural Mate Sweetener with 3/4 cup of sugar. That is it.
  • The DIY Blended Sweetener is 2 times as sweet as sugar. Simply using half of this blended sweetener to replace the sugar called in your favorite recipes. This DIY blended sweetener bakes and browns like sugar with 78% fewer calories per serving than sugar.
Sale#17 Real Supplements Rated Best in 2020
NOW Foods, Organic Erythritol, Pleasant Sweetner for Reduced-Calorie and Sugar-Free Recipes, Zero-Calorie, Low Glycemic Impact, 1-Pound
1,475 Reviews
NOW Foods, Organic Erythritol, Pleasant Sweetner for Reduced-Calorie and Sugar-Free Recipes, Zero-Calorie, Low Glycemic Impact, 1-Pound
  • ZERO CALORIES/LOW GLYCEMIC IMPACT: When you substitute organic, non-GMO erythritol for sugar, you get a refreshing natural sweetener with a low glycemic impact that won't contribute to tooth decay.
  • PLEASANT TASTING AND NATURALLY SWEET: NOW Foods Organic Erythritol is a naturally occurring sugar alcohol derived from non-GMO corn and is about 70% as sweet as sugar without any calories. Great for reduced-calorie and sugar-free recipes!
  • CERTIFICATIONS/CLASSIFICATIONS: Non-GMO Project Verified, Terracycle, USDA Certified Organic, Kosher, Sugar Free, Vegan/Vegetarian, Made without Gluten, Low Sodium
  • Because you are what you eat, NOW Real Food is committed to providing delicious, healthy, natural, and organic foods. Keep it natural. Keep it real.
  • Packaged in the USA by a family owned and operated company since 1968
#18 Real Supplements Rated Best in 2020
100% Pure Yacon Syrup USDA Organic Natural Sweetener Rich in Antioxidants, Vitamins, Prebiotics | Low Glycemic Index, Low Calorie, Boosts Metabolism | 8 Oz. Safe Glass Jar + Free E-Cookbook
  • 🌱NUTRIENT-DENSE PREBIOTIC SUPERFOOD- Each ultra-low calorie serving of Yacon syrup contains some of the highest amounts of fructo-oligosaccharides (FOS) prebiotics found in any plant on the planet. This antioxidant rich superfood offers immune system support, promotes healthy digestion, weight management, and balanced blood sugar levels.
  • 🌱ALL NATURAL SWEETENER + LOW CALORIE- Yacon root syrup is a low glycemic index, all-natural sweetener with 1/3 the calories of sugar or honey. Use it as a low calorie and low carb sugar and honey substitute. Low glycemic index foods can help maintain blood insulin levels and are associated with weight loss when part of a balanced diet & lifestyle.
  • 🌱PROMOTE HEALTHY IMMUNE FUNCTION AND DIGESTION- The prebiotic properties, gained from the high level of FOS, support healthy digestion and the growth of good bacteria in the gut as well as fortify the immune system. Consuming Yacon Syrup as part of a healthy diet may support your immune system.
  • 🌱DELICIOUS FLAVOR AND UNRIVALED VERSATILITY- You can easily add Yacon Syrup to any recipe or dish that calls for honey, maple syrup or sugar. Drizzle it directly over breakfast foods, desserts and even salads for a decadent hint of sweetness. Add it directly to drinks, smoothies and health shakes for better flavor! Tastes delicious in coffee and teas!
  • 🌱USDA ORGANIC AND SUSTAINABLY SOURCED- Here at Alovitox, we care about your body and we care about our planet. We use toxic free glass jars that are easy to reuse or recycle, we source yacon syrup from small organic producers in the Andes Mountains which helps support the local economy.
#19 Real Supplements Rated Best in 2020
Micro Ingredients Organic Erythritol Granules, 6 Pounds (96 Ounce), No Calorie, Natural Sweetener, Erythritol Keto Sugar Substitute, Non-GMO and Vegan Friendly
  • Micro Ingredients Erythritol Sweetener Organic (Granular), 6 Pounds, No GMOs and Vegan Friendly.
  • Zero Calories and Zero Carb (It contains almost No Calorie), Natural Sweetener that Tastes and Bakes Like Sugar (It has 70% of the sweetness of sugar), Premium Erythritol for Baking, Natural Brown Sugar Alternative.
  • No GMOs, No Additives, No Preservatives, No Artificial Colors, No Flavors, No Soy, No Fillers and Gluten-Free.
  • Scoop included to get the measurement every time. Take it daily with or between meals by adding it to a shake or smoothie, see what the most nutrient dense food on the planet is all about.
  • Powder lover? Take it naturally in powder for higher concentration, quicker absorption, easier on the stomach, and more ways to have fun!
#20 Real Supplements Rated Best in 2020
SPLENDA Naturals Stevia Sweetener: No Calorie, All Natural Sugar Substitute w/ No Bitter Aftertaste. Single Serve Granulated Packets (500 Count)
  • 100% NATURAL: Splenda Naturals Stevia Sweetener is 100% natural with nothing artificial and is completely non-GMO. It gets its unique sweetness from Reb D, one of the tastiest extracts directly from the stevia leaf. Splenda Naturals is a no-calorie sugar substitute, great for sweetening coffee, tea, cereal, smoothies; whatever could use a bit of sweet!
  • BEST TASTING STEVIA: One of the most important differences between SPLENDA Naturals Stevia Sweetener and other stevia sweeteners is that it has no bitter aftertaste. This is because, unlike other stevia sweeteners, SPLENDA Naturals owes its unique sweetness to a stevia leaf extract rich in Rebaudioside (Reb D), one of the tastiest parts of the stevia leaf. Most of the other stevia sweetener brands on the market today use Rebaudioside (Reb A), which can leave a bitter aftertaste in sweeteners.
  • ALL-PURPOSE SWEETENER: Use Splenda Naturals Stevia Sweetener anywhere you would use sugar or an artificial sweetener; in hot or iced drinks like coffee, tea, lemonade, or smoothies. Great for use in baking or sauces; no bitterness; stevia extract means you won't miss sugar.
  • ZERO CALORIES: Natural, calorie-free sugar substitute that's suitable for people with diabetes and a simple step for weight management and healthy lifestyles. No calories, nothing artificial, completely non-GMO.
  • SWEETNESS BEYOND COMPARE: Splenda Naturals compares favorably to Pyure, SweetLeaf, NOW Foods, Natural Mate, Whole Earth, Better Stevia Pure Via, Truvia, Stevia in the Raw, Wholesome Sweeteners, Steviva, Kiva, Born Sweet, N'joy, NuNaturals, Xylosweet

Guide to Using Natural Sweeteners

The average American is taking in 400 calories a day from added sugars! And while the consumption of refined sugar is on the rise, so are artificial sweeteners. Artificial sweeteners like aspartame, sucralose, ACE K and saccharin have been debated for years in regard to their damaging side effects. (1)

While all of these sweeteners are technically “safe,” according to the FDA, they are coming under increased scrutiny because of their side effects. Side effects from artificial sweeteners range from headaches and migraines to shrunken thymus glands, impairment of liver and kidney function, and mood disorders.

Refined sugars aren’t healthy either. Side effects of refined sugars include diabetes, tooth decay, obesity, heart disease, certain types of cancer and even poor cognitive functioning.(2) (3) (4)

Over the last few years, corn growers and affiliated associations have pushed high fructose corn syrup as a natural sweetener. This is simply not true. The vast majority of HFCS is produced from genetically modified corn.

Fructose is a simple sugar that is rapidly metabolized by the liver causing a “sugar high.” This quick-acting sugar is believed to lead to increased storage of fat in the liver, resulting in non-alcoholic fatty liver disease, digestive upset and atherosclerosis. (5)

Fortunately, there are natural sweeteners that are healthy and tasty alternatives to refined sugar, high fructose corn syrup, and artificial sweeteners. According to a study in the Journal of the American Dietetic Association, substituting healthy sweeteners — including blackstrap molasses, maple syrup and honey — can increase the antioxidant intake. (6)

This study shows that replacing 130 grams a day of refined sugars (the average intake) with healthy alternative natural sweeteners can increase the amount of antioxidants you consume each day, in amounts similar to that of consuming berries and nuts.

Natural-source sweeteners, whether made from sugar cane or plants such as agave or maple, offer different nutritional benefits
As a general rule, the less the sugar source is processed, the more nutrients it will contain.

Nutrients in Sweetners

  • Blackstrap molasses contains a significant amount of nutrients, while Sucanat, turbinado sugar and evaporated cane juice contain only small amounts of vitamins and minerals.
  • Honey is rich in antioxidants and contains a little calcium, iron, magnesium, phosphorous, potassium, zinc and B vitamins.
    Maple and agave nectar syrup also contain some nutrients. However, agave contains a whopping 90% fructose compared to 55% found in high-fructose corn syrup.
  • Stevia, an alternative natural-source sweetener derived from the leaves of a South American plant, is 250 to 300 times sweeter than table sugar, allowing it to sweeten foods and beverages without providing added calories or carbohydrates.

Sweetness and calories among other sugar choices don’t vary significantly. Products derived from sugar cane supply about 30 calories for every 2 tsp. (10 mL). Agave nectar, brown rice syrup, honey and maple syrup provide 40 to 45 calories per 2 tsp. (10 mL) serving.

Regardless of the source, sugar is sugar and no single sweetener provides a significant amount of nutrients, so limit all sugar and sweet treats.

GUIDE TO NATURAL SWEETENERS
Raw Honey
Key Health Benefits: Contains enzymes, amino acids, iron, calcium, magnesium and Vitamin B6. Has anti-microbial and anti-bacterial properties.

Flavour Profile: Depends on where you live, the season and what flowers the bees are pollinating. Honey can be fruity, floral, caramel-esque, woody.

How to Substitute: Use 1:1 for a refined liquid sweetener

 

Maple Syrup
Key Health Benefits: Anti-oxidant rich, high in manganese, zinc (for immunity + hormone health) and calcium.

Flavour Profile: Depends on the grade (light, medium, dark) and when the tree was tapped. Generally, the lighter grades are more gentle and mild, while the darker grades are deeper, richer and nuttier.

How to Substitute: Use 1:1 for a refined liquid sweetener

Coconut Syrup
Key Health Benefits: Like coconut sugar, it has minerals, amino acids, Vitamin C and B vitamins, and is low on the glycemic index.

Flavour Profile: It has a light, caramel flavour.

How to Substitute: Use 1:1 for a refined liquid sweetener

Coconut Sugar
Key Health Benefits: An abundant source of minerals, 17 amino acids, Vitamin C for immunity and B vitamins for energy and managing stress. Low on the glycemic index as well.

Flavour Profile: It has a light, caramel flavour.

How to Substitute: Use 1:1 for a refined dry sweetener

Molasses
Key Health Benefits: A by-product of refining cane sugar, but unlike processed sugar, it is full of nutrients like iron for energy, calcium for bone health, magnesium, Vitamin B6 and selenium.

Flavour Profile: Depends on the variety – lighter molasses is mild, while darker varieties can be strong and even slightly bitter.

How to Substitute: Molasses has a strong flavour, so you may not want to sub it 1:1 for a liquid sweetener. Start off by using 1/2 molasses, and 1/2 of another natural sweetener.

Stevia
Key Health Benefits: It doesn’t affect blood sugar levels, making it a common sweetener for diabetics. It can help with weight control (because it’s calorie-free) and blood pressure.

Flavour Profile: Very, very sweet – it’s about 150 times sweetener than sugar. Some brands have a bitter, metallic taste – we prefer to use green powdered stevia rather than the clear liquid or white powders.

How to Substitute: Use 1 tsp of stevia for 1 cup of dry sugar

Yacon Syrup
Key Health Benefits: Derived from a tuber, it has 20 essential amino acids, antioxidants and high levels of potassium, calcium, magnesium, iron and phosphorus. Yacon supports heart health, boosts the immune system and contains fructooligosaccharides (FOS), which are prebiotics that help with the growth of beneficial bacteria in the digestive tract.

Flavour Profile: Deep and rich, similar to caramel or molasses.

How to Substitute: Use 2/3 cup for 1 cup liquid sweetener

Lucuma
Key Health Benefits: Rich in fibre, iron, beta carotene and Vitamin B3, which helps us synthesize energy from food.

Flavour Profile: Has a mild, caramel flavour

How to Substitute: Use 1:1 for a refined dry sweetener

Monk Fruit Sugar
Key Health Benefits: No calories or impact on blood sugar levels, contains some Vitamin C.

Flavour Profile: Like stevia, monk fruit is much sweeter than sugar – some sources report it is anywhere from 150-400 times sweeter than sugar!

How to Substitute: Technically, you can swap it 1:1 for a dry sweetener. Given how sweet it is, you may want to alter that ratio based on your preference.

Fresh Fruit (Applesauce, Bananas)
Key Health Benefits: Mashed or blended fruit contains all of the nutrients of their whole food counterparts. Apples are rich in fibre, Vitamin C, and other antioxidants, while bananas are high in fibre and potassium.

Flavour profile: Applesauce is quite mild in recipes, while banana has a stronger flavour.

How to Substitute: Use 1:1 for liquid sweeteners. Both applesauce and bananas are a great substitute for eggs in baking.

Agave (do not use unless raw)
Key Health Benefits: Rich in vitamins and minerals and a source of inulin (a prebiotic), low glycemic. Is controversial due to its high fructose content.

Flavour Profile: Like a combination of maple syrup and honey, much sweeter than sugar

How to Substitute: Depending on preference, sub 2/3 cup to 3/4 cup agave for 1 cup liquid sweetener

Date Sugar (Or Date Paste)
Key Health Benefits: Rich in fibre, potassium, magnesium and iron.

Flavour Profile: Similar to brown sugar, butterscotch-eque and caramel-like.

How to Substitute: Use 1:1 for a refined dry sweetener.

Xylitol
Key Health Benefits: Low calorie and low glycemic, also beneficial for dental health.

Flavour Profile: Very similar to white sugar.

How to Substitute: Use 1:1 for a refined dry sweetener. Too much xylitol can have a laxative effect though, so proceed with caution! You may want to start off slowly.

GENERAL SUBSTITUTION GUIDE
Some general tips for making substitutions:

  • Try to sub a natural liquid sweetener for a refined liquid sweetener, and a natural dry sweetener for refined dry sweetener, especially in baking. This helps to keep the ratios even and you don’t have to fuss around with altering other ingredients in the recipe.
  • Try reducing the amount of sugar you use. While many natural sweeteners can be replaced 1:1, we like to see if we can reduce our dependency, even on the natural sugars. If a recipe calls for 1/2 cup sugar, we might try a 1/4 cup to a 1/3 cup instead and go from there.

Real Supplements gives you the best Natural Sweeteners on the market today. Our top-rated lists are fresh and current so you get the best options.

Real Supps Team

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