10 Sugar Alternatives to Try

Type: Natural sweetener

• Potential benefits: Maple syrup is high in antioxidants and rich in minerals, including calcium, potassium, iron, zinc, and manganese. However, like other natural sweeteners, maple syrup is high in calories and should be consumed in moderation.
• How to use it: Be sure to choose real, pure maple syrup, not one of the artificial pancake syrups packed with extra sweeteners you commonly see in the grocery store. Maple syrup can be used in many ways to add flavor to sweet and savory dishes. Use it in healthier breakfast options such as oatmeal, coffee, or plain yogurt, or in savory dishes such as vegetables, chicken, salmon, or salad dressings. You can also use maple syrup when baking — just be sure to reduce the amount of liquids in the recipe.

Type: Natural sweetener

• Potential benefits: Dates are rich in fiber, minerals, and vitamins, so using date paste as a sweetener in your recipes can add more nutritional value to your diet than simply using table sugar.
• How to use it: Dates can be particularly tasty in smoothies, baked goods, sauces, marinades, and salad dressings. Another plus is you can easily make your own date paste at home in a blender. To do so, mix 3/4 cup of water, 1/2 teaspoon of vanilla extract, and about 1 cup of warm, pitted dates. Date paste can be sweeter than sugar, so you’ll have to reduce both the amount you add and the amount of liquid when baking.

Type: Natural sweetener

• Potential benefits: Honey contains more nutrients than table sugar, including antioxidants, minerals, and vitamins. It’s also easier to digest than table sugar and promotes gut health. However, like table sugar, honey is high in calories and breaks down to glucose and fructose, so it poses some of the same health risks when eaten in excess.
• How to use it: Honey is great when mixed in smoothies, baked goods, sauces, marinades, and salad dressings. It is sweeter than sugar, so you may have to reduce the amount you add. Since there’s water in honey, you’ll also want to reduce the liquid you use when substituting honey in baked goods.

Type: Natural sweetener

• Potential benefits: Coconut sugar is typically always unrefined, so it retains all its vitamins and minerals, and it doesn’t cause fluctuations in blood sugar. However, coconut sugar has the same amount of calories as table sugar, and it’s still high in carbohydrates and fructose. This means it may not be the best option for those who have diabetes.
• How to use it: Coconut sugar can be used as a 1-to-1 replacement for white or brown sugar, so it’s easy to use in the kitchen. However, it can be very coarse. You may want to grind it in a blender or food processor for a few moments before using it for baking or in place of powdered sugar.

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Type: Natural sweetener

• Potential benefits: Agave nectar provides more nutrients than regular sugar, but fewer than honey. It’s very flavorful, so you may not need to use as much. However, it’s high in calories and contains a lot of fructose — even more than high-fructose corn syrup — which can lead to weight gain and obesity in excessive amounts. Agave nectar may not be a good choice for people with diabetes.
• How to use it: Agave is sweeter than sugar, has a long shelf life, and can be used in place of other sweeteners in nearly any cooking situation. Its taste is similar to honey, and it lacks the bitter aftertaste of some sugar substitutes. But, because it is a liquid, you might have to make some changes to your recipes, especially when baking.

Type: Novel sweetener (high intensity)

• Potential benefits: Monk fruit may be a healthy sugar substitute to try if you’re looking to restrict calories. You don’t need to use much, since monk fruit extract is 250-300 times sweeter than sugar. It’s also a zero-sugar, zero-calorie sweetener with no harmful side effects, according to the Food and Drug Administration (FDA).^[01] However, commercially available monk fruit extracts have all been processed to some extent and may contain other sugars or sweeteners, so make sure to check the label.
• How to use it: Some find that monk fruit sweeteners have an aftertaste. If you’re sensitive to that type of flavoring, be cautious when incorporating it into cooking and baking. As with any other high-intensity sweetener, you may need to make alterations to your recipes or blend with other sweeteners to get the best results.

Type: Novel sweetener (high intensity)

• Potential benefits: Stevia is a plant extract with little to no calories. It’s also much sweeter than sugar, so you need far less of it to provide the same amount of sweetness. Since stevia extract is very low in calories, it’s considered a healthy sugar alternative for those who have diabetes or need to control their weight.
• How to use it: Though it’s non-chemical, stevia extract has a noticeable aftertaste even after it’s been refined, so some people don’t enjoy using it as a sweetener for coffee or tea. It comes in various forms, including powder and liquid, so you may need to experiment to find out which ones work best in different recipes. Stevia extract is also relatively stable in heat, so it can be used in cakes, sauces, and pastries. Like monk fruit extract, stevia tastes best when blended with other sweeteners.

Type: Sugar alcohol

• Potential benefits: Xylitol, sorbitol, and other sugar alcohols are low-calorie sweeteners that are usually 25% to 100% as sweet as sugar. Sugar alcohols don’t promote tooth decay or cause a sudden increase in blood sugar, which may make it a good option for people with diabetes. However, like all sugar alcohols, xylitol may have a laxative effect — causing diarrhea and bloating — when consumed in large amounts.
• How to use it: Xylitol is widely found in chewing gum. It can also be used in other commercially manufactured products such as sugar-free candies, jams or jellies, baked goods, and frozen yogurt. Xylitol comes in granulated form, making it is easy to use in place of sugar for beverages, fruit, or cereal.

Type: Artificial sweetener

• Potential benefits: Sucralose is a zero-calorie sweetener that is a whopping 600 times sweeter than sugar. It’s been widely studied and is approved by the FDA as a safe sugar alternative for people looking to consume fewer calories, people with diabetes, and pregnant women or breastfeeding mothers.
• How to use it: There are a wide range of sucralose products available, including sugar-sucralose blends specifically for baking, since sucralose is heat-stable. Sucralose can also be added to beverages and foods at the table. Pay attention to amounts: Even with the baking blend, you usually don’t need to use as much of it to enhance flavors.

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Type: Artificial sweetener

• Potential benefits: As an artificial sweetener, acesulfame potassium (Ace-K) doesn’t contribute to tooth decay or raise blood sugar, and it adds no calories.
• How to use it: Besides adding it to food at the table, Ace-K is also heat-stable, meaning you can use it in cooking and baking. It’s also often used in frozen desserts, candies, and beverages. Ace-K is about 200 times sweeter than sugar but doesn’t provide the same bulk or volume. Be sure to make appropriate recipe modifications when you use it in the kitchen.

Whether sugar substitutes are a healthier choice for you depends on which type of sweetener you use, how much you use, and why you use it. To choose which works best for you, consider why you want to cut down on sugar.

If you have diabetes, for instance, artificial sweeteners or sugar alcohols, like xylitol, could be a better choice when consumed in moderation. Natural sweeteners, like honey, can still raise blood sugar. As seen above, there are many alternatives to sugar additives. Always consult a doctor or dietitian if you’re not sure of the best option for you.

It may be difficult to sort through all the sugar alternatives on the market to decide which one is right for you. Different sugar alternatives may be better for you than others. For example, natural sweeteners are generally a good choice for seniors who don’t have diabetes. On the other hand, artificial sweeteners may have unexpected health risks, such as increased risk of having a stroke or heart disease, depending on someone’s current health concerns and conditions.^[02]

Artificial sweeteners, sugar alcohols, novel sweeteners, and natural sweeteners are the four most common types of substitutes you can use instead of sugar. Each has potential benefits and drawbacks depending on your goals. Consult your doctor about which sugar replacements are best for your health care needs.

Artificial sweeteners

Some people have concerns about the safety of artificial sweeteners. However, the Food and Drug Administration (FDA) must review and clear all artificial sweeteners before they can be used. The FDA provides consumption guidelines that outline the maximum quantity of artificial sweeteners you can safely have each day.

The FDA has approved many synthetic sugar alternatives you’re likely familiar with such as Splenda, Equal, and Sweet’n Low. These are intense sweeteners, so you only need a little bit to make food taste sweeter. Some add no calories and may help with weight control, though the World Health Organization (WHO) cites evidence suggesting it shouldn’t be used when trying to lose weight.^[03] Overall, the benefits of artificial sweeteners on weight loss in the long term are still unclear.

Artificial sweeteners may be beneficial for those with diabetes since they don’t raise blood sugar. However, it’s important to consult with your doctor before using a sugar substitute if you have diabetes.

Sugar alcohols

Unlike sugar, sugar alcohols don’t cause tooth decay or cavities. Sugar alcohols can also help with weight control and diabetes management. This is because the body doesn’t completely absorb sugar alcohols. However, when consumed excessively, sugar alcohols can lead to digestive problems, such as diarrhea and bloating.^[04]

Novel sweeteners

These sweeteners are more difficult to categorize, but they generally derive from natural sources that are highly refined. Although more research is needed, some studies have shown the Stevia plant extract may have health benefits, such as lowering blood pressure, controlling diabetes, and helping with weight management.^[05]

Natural sweeteners

You may like the taste of natural sweeteners better than that of table sugar. Maple syrup, date paste, honey, coconut sugar, and agave nectar are all healthy sugar alternatives that are readily available. However, it’s important to know that even natural sweeteners may undergo processing and refining, so reach for unrefined when available. They also tend to be high in calories. As with table sugar, natural sweeteners can cause health problems — such as increased risk of fatty liver disease, weight gain, high cholesterol, and insulin resistance — when consumed excessively.^[06] Moderation is key.

Follow these steps to help reduce sugar in your daily diet:

1. Choose to drink water, calorie-free beverages, or low-fat milk instead of sugary sodas and drinks.
2. Opt for whole fruits instead of processed desserts and fruit juices. When you do drink fruit juice, make sure it’s 100% juice with no added sugar.
3. Add fruit to cereal instead of buying sweetened cereal or adding table sugar.
4. Use sugar-free preserves or fresh fruit to sweeten plain yogurt instead of eating sweetened yogurt with fruit in it.
5. Choose lower-calorie, sugar-free chocolate drinks instead of candy.
6. Snack on vegetables, fruit, low-fat cheese, or whole-wheat crackers.
7. Pick unsweetened products, such as unsweetened applesauce, nut milks, or nut butters.
8. Add flavors like vanilla, spices, or citrus to flavor foods and drinks.