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

#1 Real Supplements Rated Best in 2020
Monk Drops - 100% Monkfruit Liquid Sweetener, Zero Glycemic, Zero Calories, Zero Sugar, No Added Water, Concentrated Monk Fruit (350 Servings), 1.5 Fl Oz (Pack of 1)
  • ONE INGREDIENT // Monk Drops is a new kind of natural sweetener made from a single ingredient, monk fruit extract. In its liquid form, only a few drops on your tongue and you'll notice how sweet it is. We recommend adding 1 drop per ounce of coffee or tea. Bold coffee and flavorful teas will require additional drops. 12oz Coffee = 12 Drops (3-4 servings) as a starting point.
  • ZERO GLYCEMIC // Monk Drops are made from 100% monk fruit extract. They won't raise your blood sugar and has no glyemic impact
  • SAFETY CAP // Our BPA-Free bottle uses a child safety cap to prevent leaks and spills. We also include a micro dropper tip for precise and accurate drops. No uncontrolled squirts like many other bottles. Some settling may occur when left undisturbed for a while. Please shake well before use for maximum enjoyment.
  • APPROX 350 SERVINGS // The number of drops required will vary by user. Some notice sweetness after 3-4 drops, others will require 10-20 drops or more. It really depends on the type and volume of the liquid you want to sweeten. We don't add water or alcohol to our product like so many other brands.
  • RISK FREE // You'll love it or your money back, guaranteed. If you are not happy for any reason, please contact us for a full refund. ***Please Note*** Amazon does not allow automated returns of grocery items, please contact us so we can process your refund and return.
#2 Real Supplements Rated Best in 2020
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
#3 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
#4 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
#5 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
#6 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
  • Raw cane sugar substitute (rich, mapley taste like brown sugar)
  • A mix of monk fruit extract and erythritol with no fiber, no maltodextrin, and no artificial flavoring or sweeteners
#7 Real Supplements Rated Best in 2020
Health Garden Monk Fruit Sweetener, Classic - Non GMO - Gluten Free - Sugar Substitute - Kosher - Keto Friendly (3 lbs)
  • GREAT FOR COOKING AND BAKING: Enjoy Health Garden’s Classic Monk Fruit Sweetener! Made with erythritol and monk fruit extract, monk fruit sweetener is ideal for use in cooking and baking! Easily metabolized by the digestive system, monk fruit sweetener is a great choice when large amounts of sweetener are required. Try it and you’ll be amazed at the results!
  • ZERO GLYCEMIC RESPONSE: Monk fruit sweetener is safe for diabetics and can help manage blood sugar levels. Recommended for use with keto, low-carb and gluten-free diets, monk fruit sweetener can promote weight loss and weight maintenance. Monk fruit sweetener won’t cause cavities and is safe for children and adults.
  • 100% ALL NATURAL: Monk fruit sweetener is delicious, gluten-free and kosher with no harmful additives, artificial chemicals or genetically modified ingredients. Rich in naturally-occurring nutrients and antioxidants, monk fruit sweetener will infuse your life with sweetness and enhance your overall health and fitness!
  • MONK FRUIT SWEETENER CONVERSION RATE: 1 teaspoon monk fruit sweetener = 1 teaspoon sugar. 1 cup monk fruit sweetener = 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!
#8 Real Supplements Rated Best in 2020
Pyure Organic Stevia Sweetener Blend, 2:1 Sugar Substitute, Granular All-Purpose, 2.5 Pound (40 Ounces)
  • 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
  • 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
  • TRUSTED FOR TASTE- Pyure uses the highest quality organic stevia and organic erythritol. All Ingredients are USDA Organic and non-GMO Project Verified
#9 Real Supplements Rated Best in 2020
NuNaturals NuStevia Clear Extract Stevia Natural Liquid Sweetener, 2 Ounce
412 Reviews
NuNaturals NuStevia Clear Extract Stevia Natural Liquid Sweetener, 2 Ounce
  • Highly Concentrated - 295 Servings per bottle
  • Amazing Sweet Flavor, Premium-Grade Natural Stevia Extract
  • Sugar Free & No Artificial Flavoring
  • Sweeten Anything - we use real natural flavors to create a fragrant, strong tasting flavored liquid stevia product
  • No Risk Guarantee - NuNaturals offers a full refund if we didn’t meet your expectations for ANY reason. No questions asked.
#10 Real Supplements Rated Best in 2020
Splenda, Stevia Sweetener Packets, 9.8 oz
  • 100% NATURAL: SPLENDA Naturals Stevia is made with 100% natural ingredients and nothing artificial.
  • ZERO CALORIE: You take the time to be healthy, so we take the time of make the best-tasting zero calorie stevia.
  • TASTES LIKE SUGAR: We carefully select our stevia leaves, dry them and steep them in water. Unlike other stevia brands that can be bitter, we use the stevia extract Reb D, the sweetest part of the leaf, that tastes just like sugar and has no aftertaste.
  • SWEETEN YOUR LIFE: Taste for yourself - we're confident you'll agree. A healthier lifestyle never tasted so sweet!
  • SWEETEN YOUR LIFE: Splenda can be used where you would normally use sugar to sweeten coffee, hot tea, iced tea, iced coffee, lattes, chai, oatmeal, malt-o-meal, cereal, fruit, even in recipes!
#11 Real Supplements Rated Best in 2020
Monk Zero - Monk Fruit Sweetener, Non-Glycemic, Keto Approved, Zero Calories, 1:1 Sugar Substitute (Granular, 16oz)
  • ZERO CALORIE & SUGAR-FREE // Monk Zero is the perfect 1:1 sugar substitute made from our proprietary blend of non-gmo Monkfruit and non-gmo Erythritol. Better ingredients means cleaner better tasting product, no bitter aftertaste.
  • KETO FRIENDLY // The perfect sugar alternative approved for all diets. Gluten-free, dairy-free, soy-free, sugar-free...
  • TASTES, BAKES, COOKS LIKE SUGAR // Finally you can cut the sugar from your diet without sacrificing the taste of the treats you love. Make sugar free cookies, cakes, brownies, ice cream, and more. The possibilities are endless...
  • SPECIAL DIET? NO PROBLEM // Monk Zero is the perfect all natural sweetener that is gluten free, vegan, non-gmo, keto approved, and even tooth-friendly.
  • 100% SATISFACTION GUARANTEE // We want you to be happy with your purchase! If for any reason you are not completely satisfied, just send it back for a full refund.
#12 Real Supplements Rated Best in 2020
ZenSweet All Natural Monk Fruit Sweetener - 1:1 Sugar Substitute, Sugar Free, Gluten Free, Zero Calorie, Zero Glycemic Index, Non GMO, Keto Paleo Vegan & Diabetic Friendly (1 lb, Pack of 1)
  • MONK FRUIT EXTRACT: Carefully blended to taste just like sugar without the artificial flavoring or bitter aftertaste! A delicious alternative to sugar to maintain a healthy lifestyle without having to sacrifice dessert!
  • GREAT FOR COOKING AND BAKING: ZenSweet sweetener measures and tastes like sugar. You can use it in all your cooking and baking recipes in a 1:1 ratio. ZenSweet is a completely natural, zero glycemic, low calorie, healthy replacement for sugar. To replace brown sugar, we recommend adding 1 teaspoon molasses per cup of ZenSweet to create 1 cup of “brown sugar” substitute.
  • SUITABLE FOR ALL DIETS: ZenSweet Monk Fruit Sweetener is Keto, Paleo, Vegan, Low Carb and Diabetic Friendly. The pure ingredients of ZenSweet, erythritol & inulin are completely safe and efficiently and effectively digested in the human body. Because ZenSweet is so low in calories, anyone on a strict diet can use it safely and still get the delicious taste of sugar to feed their sweet cravings!
  • ALL NATURAL: ZenSweet offers a Zero Calorie, Zero Glycemic Sweetener that has the same great taste as sugar! Added benefits include Grain Free, Gluten Free and Allergy Free!
  • ABOUT ZENSWEET: Founded in 2015, owners Corey & Michelle decided to embark on a journey leading a healthier lifestyle. In the effort to eat healthier and make better choices, the two started to create their own recipes that would avoid inflammation or spikes in blood sugar. After years of sugar-free and allergy-free cooking trials, family favorite recipes were brought together, creating The ZenSweet Company.
Sale#13 Real Supplements Rated Best in 2020
SweetLeaf Natural Stevia Sweetener, 70 Count
  • Natural sweetener made from the stevia leaf
  • Ideal for people with diabetes or for those looking to manage their weight
  • No calories or carbs, no artificial ingredients
  • Non-glycemic response, no bitterness or aftertaste
  • Non GMO Project Verified
Sale#14 Real Supplements Rated Best in 2020
Splenda, Stevia Sweetener Packets, 5.6oz (80 ct)
367 Reviews
Splenda, Stevia Sweetener Packets, 5.6oz (80 ct)
  • 100% NATURAL: SPLENDA Naturals Stevia is made with 100% natural ingredients and nothing artificial.
  • ZERO CALORIE: You take the time to be healthy, so we take the time of make the best-tasting zero calorie stevia.
  • TASTES LIKE SUGAR: We carefully select our stevia leaves, dry them and steep them in water. Unlike other stevia brands that can be bitter, we use the stevia extract Reb D, the sweetest part of the leaf, that tastes just like sugar and has no aftertaste.
  • SWEETEN YOUR LIFE: Taste for yourself - we're confident you'll agree. A healthier lifestyle never tasted so sweet!
  • SWEETEN YOUR LIFE: Splenda can be used where you would normally use sugar to sweeten coffee, hot tea, iced tea, iced coffee, lattes, chai, oatmeal, malt-o-meal, cereal, fruit, even in recipes!
#15 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.
#16 Real Supplements Rated Best in 2020
HighKey Monk Fruit, Stevia, Erythritol Sweetener 2:1 Blend – Keto, Diabetic & Paleo Friendly – Granulated, Low Calorie, No Carb Natural Sugar Substitute – Non GMO, Vegan, Kosher, Non Glycemic 16 oz
  • Zero calories and zero carbs – HighKey's natural sugar alternative tastes and bakes like sugar while promoting healthy weight management. Two times sweeter than sugar, this is the perfect sweetener replacement for your morning cup of coffee or your favorite sweets. Our unique blend of sweeteners is naturally derived, contains zero net carbs, is certified kosher and non glycemic - making it great for all diet lifestyles: ketogenic, paleo, diabetic, bariatric, vegan, gluten free and low carb.
  • Monk fruit, stevia extract & erythritol - Made with natural ingredients, this granular sugar blend has no artificial ingredients and provides the same taste, flavor and texture as classic sugar. This sweetener blend contains fewer calories that traditional sugar, zero net carbs, and zero metabolic and glucose impact - making it a great keto approved substitute for your favorite cooking and baking recipes. In fact, this proprietary blend is so good, we use it in our best selling keto snacks!
  • Bake without guilt and no aftertaste - With no added preservatives, no gluten, no calories, and no sugar, you can bake now your favorite desserts without the bitter aftertaste or sugary guilt. Our sugar alternative blends the perfect ratio of pure golden monk fruit, erythritol plus stevia to ensure there is no cooling effect! Great for sweet and savory recipes including brownies, cookies and more, this granular, sugarfree product is the ideal raw sugar replacement for your pantry!
  • Health conscious alternative: We understand that shopping for healthy grocery products can be tough. Therefore, here at HighKey, we create only the highest quality, great tasting products - aiming to satisfy all lifestyle & diet needs with our line of packaged, USA made, products, sugar substitutes and snacks. Our snacks are low in both carbs and sugar - making them ideal for all types of different dieters. Feel free to indulge in our gluten free, grain free, and keto friendly low carb snacks!
#17 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.
#18 Real Supplements Rated Best in 2020
Truvia Brown Sugar Blend, Mix of Natural Stevia Sweetener and Brown Sugar, 18 oz Bag
  • A blend of natural stevia sweetener and brown sugar that contains 75% fewer calories per serving than full-calorie brown sugar
  • Bag contains 2 1/2 cups of Truvia Brown Sugar Blend that sweetens like 5 cups of full-calorie brown sugar
  • 1/2 cup provides the same sweetness as 1 cup of brown sugar
  • Gluten-free and kosher
  • Bakes and browns like brown sugar
Sale#19 Real Supplements Rated Best in 2020
SPLENDA Naturals No Calorie Stevia Sweetener, Single-Serve Packets (500 Count)
  • 100% NATURAL: SPLENDA Naturals Stevia is made with 100% natural ingredients and nothing artificial.
  • ZERO CALORIE: You take the time to be healthy, so we take the time of make the best-tasting zero calorie stevia.
  • TASTES LIKE SUGAR: We carefully select our stevia leaves, dry them and steep them in water. Unlike other stevia brands that can be bitter, we use the stevia extract Reb D, the sweetest part of the leaf, that tastes just like sugar and has no aftertaste.
  • SWEETEN YOUR LIFE: Taste for yourself - we're confident you'll agree. A healthier lifestyle never tasted so sweet!
  • SWEETEN YOUR LIFE: Splenda can be used where you would normally use sugar to sweeten coffee, hot tea, iced tea, iced coffee, lattes, chai, oatmeal, malt-o-meal, cereal, fruit, even in recipes!
#20 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 low-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; 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)

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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