5 Best Natural Sugar Substitutes

5 Best Natural Sugar Substitutes
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Since I remember myself I had a sweet tooth. The sugar crash many people have, not only damages their teeth, but their health too. Sugar doesn’t contain any vitamins or minerals and provides empty calories to our body, that may turn to fat if overly consumed. It may affect our cholesterol and triglycerides levels, and may lead to insulin resistance which can lead to obesity, diabetes and cardiovascular disease. Another point is that sugar, due to its powerful effects on the reward system in the brain, can lead to classic signs of addiction (see my article about 13 effective ways to quit sugar).

Some people may opt to use artificial sweeteners as sugar substitutes, however several studies have shown that they can have quite a lot of side effects (read about them here). Eliminating artificial sweeteners is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health.


In this article I would like to introduce you to natural sugar substitutes, that are healthier alternatives to sugar:

1. Stevia

Stevia is a plant whose leaves have a natural sweet taste and medicinal properties. It has no calories and it doesn’t increase blood sugar levels or cause dental cavities.

Stevia is available as a powder or concentrated liquid. Stevia prevents the growth of bacteria and other infectious organisms. It’s also good as an antiseptic mouthwash, improves digestion, and helps strengthen the heart and vascular system.

When you buy stevia products look for a minimum of additives in the product, or just add a fresh leaves to a cup of tea. You can also make an extract by adding 1 cup of warm water to 1/3 cup fresh finely chopped stevia leaves. Infuse it for 24 hours, strain into a clean bottle, refrigerate and use to sweeten drinks. Use it within 1 month.

2. Honey

Although honey mostly contains simple sugars and water, it has many medicinal properties, including the ability to heal skin wounds when applied topically, as well as relieving colon ulcers.

It is a healthier option due to its levels of vitamins, minerals and enzymes. It also has antibiotic properties and it is rich in antioxidants, making it effective at fighting respiratory infections.

Especially good is Manuka honey that contains unique antibacterial and antiseptic compounds that are helpful for stomach ulcers, colds and coughs. Also unrefined honey, which is rich in pollen, can relieve the symptoms of seasonal allergies. Unpasteurized and unfiltered honey is the most nutritious. Store away from light at a room temperature to retain its properties.


You can use honey as a simple cough syrup which is rich in vitamin C: combine 1 tsp. of honey with a little bit of lemon juice and grated fresh ginger. If you love honey, read my article 13 ways to use honey for your health.

3. Maple Syrup

Maple syrup is a made from the sap of a maple tree. It is rich in compounds that have anticancer and antibacterial properties, as well as manganese and zinc that contribute to heart health, increasing men fertility and protects against prostate enlargement. It also contains much more calcium than honey and less sodium. It has also shown to improve the body’s sensitivity to blood-sugar regulating hormone insulin.

When you buy maple syrup look for 100% organic maple syrup. You can add it to coffee, tea, porridge or marinades. You can also drizzle or mix it into sweet potato mash.

For cleansing and detoxing of 1 day fast mix 3/4 cup maple syrup, juice of 3 small lemons, 2 tsp cayenne pepper and 7 cups of purified water. Drink throughout the day. If you are interested in detoxifying your body, you can find more useful information in my e-book  The Detox Guide. This guide will teach you how to use detox to cleanse and energize your body naturally and safely.


4. Molasses (treacle)

This is dark brown syrup produced when sugar cane is turned into refined sugar. Although it provides the same energy boost as refined sugar, it is rich in calcium which is good for strong bones, iron to enrich the blood, potassium to relieve muscle cramps, and B vitamins to help metabolism and strengthen the nervous system.

When you buy molasses make sure it doesn’t contain sulphur as a preservative (unsulphured molasses). It is great for baking and gives baked goods a distinctive flavor. It is also used in barbecue sauces and baked beans.

You can make a tea by adding 1 tsp of molasses to ginger tea as a remedy for abdominal cramps, or take it first thing in the morning before food as a natural laxative and energy provider. It’s also a useful iron supplement for those who suffer constipation associated with iron supplements. Molasses can also help you if you have premature grey hair.

5. Date Sugar

Date sugar is made from very finely chopped dry dates. The problem is that it doesn’t dissolve like other sugars, making it an impractical additive in drinks. When baked, it may appear in the food like small brown flecks, and its taste gives an overall sweetness to baked goods.

Date sugar is sweeter than regular or brown sugar, so some people use 2/3 cup date sugar for every 1 cup of sugar. But if you don’t want to bake with this sugar, you can still find other uses for it, for example, you can sprinkle it on top of a plain yogurt and fruit, or sprinkle it on top of pancakes or waffles.


Many people like date sugar because it goes through minimal processing and is considered more natural than sugar derived from sugar cane. You’re can find date sugar in natural foods stores or buy it online.

Controversial substitutes

1. Coconut Sugar

Coconut sugar is made from sap of the coconut palm that has been extracted and then boiled and dehydrated. It is claimed to have a low glycemic index and retains some of the nutrients found in the coconut palm.

Why is it controversial – There are no published standards for coconut palm sugar production, and many of the nutrient claims may be unfounded. Also there are doubts regarding the glycemic index as no major studies have been made. Also some brands may be mixed with cane sugar or other ingredients and the quality of the coconut palm sugar itself can vary greatly depending on the type of tree the sap is collected from, the age of the tree and the time of year. All these factors haven’t been studied or standardized.

2. Xylitol

Xylitol is a naturally occurring sugar alcohol that is found in low concentrations in the fibers of many fruits and vegetables. It can be extracted from the plant fiber of birch trees, various berries, plums, corn and various other fruits and vegetables.

Xylitol is low in calories compared to white sugar, and has a significantly lower glycemic index than sugar, so it is absorbed more slowly than sugar, and doesn’t contribute to increasing blood sugar levels, and that makes it a good choice for diabetics and others who suffer from blood sugar issues.

This is a tooth friendly sugar that also has plaque reducing effects as confirmed by research. It is added to some chewing gums and other oral care products such as toothpastes to prevent tooth decay and dry mouth.

Why is it controversial –  Although it is considered harmless for humans, don’t leave xylitol out around your pets as even small amounts can be fatal for dogs. Some people argue that this is a sign that it’s toxic to us as well. Another point is that although xylitol is a naturally occurring substance, commercially-available xylitol is produced through a chemical process which makes it a highly processed sugar. Xylitol can also cause diarrhea and intestinal gas as side effects.

3. Agave Syrup

This syrup comes from a plant indigenous to Central and South America. It is fast becoming the preferred sweetener for health-conscious consumers as well as diabetics who have found agave to be a an alternative to conventional sweeteners.

It comes as a flavorful liquid, similar to a runny honey. Many people believe that it has a low glycemic index that provides sweetness without the unpleasant sugar rush that is associated with processed sugars or artificial corn syrup.

Why is it controversial – Agave syrup is highly processed just like other sugars. According to WebMD website, nutritionally and functionally, agave syrup is similar to high-fructose corn syrup. It does contain small amounts of calcium, potassium, and magnesium, but not enough to matter nutritionally.

If you use honey as a sweetener, you may like to read my article about 13 ways to use honey for your health:

13 Ways to Use Honey For Your Health

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26 Responses to 5 Best Natural Sugar Substitutes

  1. Leslie Feland says:

    The only thing that is not a sugar on your SUGAR SUBSTITUTE list is stevia. All the rest are just sugar in another form and your body does not know the difference. It uses them the same…and stevia is disgusting.

    • Jenny says:

      In this article I present HEALTHIER alternatives to sugar. It doesn’t mean that they are healthy and should be consumed in high quantities. All it means is that they have several advantages that sugar doesn’t have, such as additional vitamins and minerals (honey, maple and molasses) or that they don’t increase sugar levels as high as in sugar (agave syrup). As for stevia – it’s a matter of taste, and some people may like it and get used to it, and some not. It’s still a viable option for many people.

      • Joy says:

        I use Stevia. The thing is you have to get the amount right. It takes a tiny bit of Stevia to equal a teaspoon of sugar. Also you can not put it directly in any iced drink. It will not breakdown. You have to disolve it in a small amount of room temperature water and then mix it into cold drinks. You should only taste sweet and not a bitter taste. I use it in the breads I bake and anything I cook. It takes a little experimenting to get the amount right for your tastebuds.

  2. Monica Godinez says:

    I like your article, thank you for sharing. I love Stevia! 🙂

  3. Jamie says:

    Xylitol is also a great and healthy sugar substitute! It can be used in pretty much anything but I really like how some companies put it in gum as a replacement for table sugar or aspartame. It is also very good for your teeth.

  4. Teri McGowan says:

    I am growing Stevia. But I don’t know how to process myself. Either in a liquid or powder form. Can you please help?

  5. DON OCONNELL says:

    I want to THANK YOU , EVERY effort to educate on this is welcomed and your article went above and beyond – your efforts are quite obvious and appreciated. I look forward to more info on Coconut Palm Sugar – my preferred substitute.

  6. Catherine says:

    Wonderful list of alternative, more organic forms of sugar. Remember that sugar is sugar, and we must still watch our overall intake. That said, these are far superior forms to processed white sugar!!

  7. Tammy says:

    I have been drinking tea since I was about 16. I’m 48 now. I drink about 10 cups(mugs) a day with 4 and 1/2 heaping teaspoons of sugar in each. It most definitely has taken a toll on my teeth. But it has not caused ANY other health issues. I’m 5’6″ @ 150lbs. Mrs Obama would call me obese but I am the perfect weight for my height. Yes I have a little bit of belly fat but only because I injured my back years ago and cannot physically do a lot. I asked my doctor when I was much younger if consuming so much sugar would hurt me. He said other than your teeth no. But if you go without it meaning the tea and the sugar you can experience withdrawal. He was right! When I don’t have a certain amount of tea throughout the day I get a headache than sometimes turns into a migraine. But I get tested for all those other things and the Dr I have now says I’m good. Once at a family function my husband’s family was teasing me about the amount of sugar I consume. My brother in law is a diabetic. He tested everyone and I had the best number – even better than those who try and avoid sugar. I’m not trying to say you are all wrong… but I think everyone’s body is different and some can tolerate sugar more than others.

    • Jenny says:

      It’s all a matter of personal choice. At the end of the day, everyone is free to do what he/she feels best for him/her.

  8. Christina says:

    Have you considered Munk Fruit? I use Munk Fruit in the Raw. But I don’t find much information on it. I know it is a fruit from Africa, at least that is what I have heard, and it is good for diabetics, it has no to a slight aftertaste, I don’t taste it but some do. I would like to know more about it and your take on it. Thank you for all you do to enlighten us.

    • Jenny says:

      Hi Christina, I’m personally not familiar with monk fruit (also called Luo Han Guo), but researching it I’ve found that as you’ve said it should be in it’s raw form as Splenda has marketed their version of monk fruit sweetener as Nectresse that contains monk fruit powder but with other additives (erythritol, sugar and molasses), so the recommendation is for pure monk fruit sweetener (also called lou han sweetener) with no additives. It’s “generally recognized as safe” by the FDA but it has been poorly tested in animals. So far there are no obvious known side effects yet. I would say it’s worth a try if you are looking for a non-caloric, natural sweetener, especially if you don’t like the taste of stevia.

  9. Ravinder says:

    Where from I get Stevia

  10. Cindy Reynolds says:

    I want to use honey…but seen it is really high in carbs….trying to do lo carb to loose weight…so this makes it difficult!! Have recently been diagnosed with diabetes….so quit real sugar altogether and lost #15….would hate to gain that back by using honey or make my blood sugar go up….so is honey bad for blood sugar?…I am assuming it is!!

  11. Astra says:

    love iherb Most shown substitutes still have lots calories. Stevia is good but for these who can bear its aftertaste . Erythritol is the best substitute – it is IS NATURAL, doesn’t cause side effects and tastes almost exactly like sugar WITHOUT THE CALORIES. http://bit.ly/erythritol

  12. Irfan Mohammed says:

    I use Lowkal Stevia. It is 50% as sweet as table-sugar. I started using this few months back. I tried few other stevia products and within that, this has given me the best taste. Too much of honey is not even good. This is good for all.

  13. tom says:

    I have recently started drinking molasses in hot water. in the morning it is great. but if I have a mug in the evening 3or4 hours after dinner I find im ending up with a lot of gas, sometimes making it uncomfortable to sleep. is this normal with molasses and do you know why it would have this effect? thanks for the great work you do.

    • Jenny says:

      I don’t know the answer, as I would imagine that if from some reason molasses causes you gas, then it will be also in the morning, and not just late in the evening. My only thought is that you need to check that you use unsulfured molasses. Sulfur dioxide can be used during the processing of sugar cane and the production of molasses. Most commonly it is used to lighten the color of the molasses or to help extend its shelf life. Some people complain that the sulfur compound upset their stomach. Make sure that you buy unsulfured molasses or that the product label specifically says “no preservatives”.

  14. Jean says:

    hello Jenny
    i was looking for an article on sugar cane juice on this website but did not find any.
    can sugarcane juice be used as an alternative to sugar? is it true that sugar cane juice has no health risks compared to processed sugar? i read many websites highlighting the health benefits of “freshly pressed sugarcane juice” mixed with lemon juice.of course this kuice has to be hygienically pressed. is it health to drink at least 1 glass every day?


    • Jenny Hills says:

      Hi Jean, from what I’ve read in other sources, raw sugarcane juice contains several nutrients and minerals and has lower glycemic index. However it should be consumed in moderation (like other sugar substitutes mentioned in the article). Sugarcane still contains a significant number of calories in proportion to the serving size, and while it is a good substitute for refined white sugar, it should still be eaten in small quantities. For the greatest health benefits, consume minimally processed sugarcane juice. This means you consume less sugar per serving while still receiving all the nutritional benefits of sugarcane. It seems to me that consuming 1 glass every day is far too much. I tried to find recommended daily intake for sugarcane juice, and from what I’ve read in Livestrong website, an 8-ounce serving of raw sugar cane juice has roughly 180 calories. It contains no fat but also no dietary fiber, and has 30 grams of sugars, all from the sugar cane itself. So I wouldn’t consume it in large quantities.

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