Like stevia, monk fruit sweeteners dissolve in water and are heat-stable for baking, making them versatile sugar substitutes. Lakatno blends monk fruit extract with erythritol to create a cup-for-cup sugar alternative that works well for baking and other cooking methods and yields more browning in baking compared to stevia.

The one-pound bag is great if you like to bake. The brand also offers convenient packets to take with you on the go and also offers varieties specific for baking that retains more moisture and allows for enhanced browning.

Key Specs: Serving Size: 2 teaspoons 8 grams Calories: 0 Total Sugar: 0 grams Organic: No Sweetener Type: Non-nutritive, plant derived, high-intensity sweetener. If you prefer a less sweet, zero-calorie sweetener, an erythritol product like Swerve's Granular Sugar Replacement may be for you.

This sugar alcohol is only about 60 percent to 80 percent as sweet as sugar, and it is lower in calories than other sugar alcohols with 0. It also has a lower glycemic index compared to other sugar alcohols, so it has the least impact on blood sugar.

Swerve's non-GMO sugar alternative can be used as a substitute for your usual white sugar in baking and cooking. They also offer confectioners sugar and brown sugar replacements, depending on your cooking needs.

Erythritol can have a minty or cool aftertaste which you may or may not enjoy, and the granulated form does not dissolve as well in liquid as other sugar substitutes.

It is also important to note that sugar alcohols can cause gastrointestinal side effects, including gas, bloating, and diarrhea, particularly when consumed in excess.

Key Specs: Serving Size: 1 teaspoon 4 grams Calories: 0 Total Sugar: 0 grams Organic: No Sweetener Type: Sugar alcohol. A study published on February 27th, looked at the effects of erythritol on long term cardiometabolic disease risk, analyzing blood samples of thousands of participants undergoing cardiac risk assessment.

They found an association between higher circulating levels of erythritol in the blood and risk for major cardiac events including heart attack and stroke. Additionally, they found that erythritol may enhance thrombosis blood clotting.

However, there are some limitations to this study, including the fact that they measured blood serum levels of erythritol, not dietary intake. Erythritol can be made by the human body and can also be found naturally in certain fruits, mushrooms and some fermented foods, so it cannot be assumed that the circulating levels of erythritol where exclusively from high intakes of artificial sweeteners.

More research is needed to fully understand the long-term safety of erythritol and other artificial sweeteners. If you like the texture and light caramel flavor of brown sugar but are looking for a less refined alternative, Terrasoul's Organic Coconut Sugar is a great choice.

Coconut sugar, a natural sugar made from the sap of coconut palms, contains small amounts of beneficial nutrients such as minerals and antioxidants, and inulin fiber, which helps to slow the absorption of sugar.

It's less processed than white sugar but contains a comparable amount of calories—18 calories per teaspoon. Terrasoul's USDA Organic, Non-GMO Project Verified coconut sugar contains small amounts of potassium, magnesium, zinc, iron, and B vitamins. It's an easy substitute for sugar and can be used as a one-to-one replacement for cane and brown sugar.

Plus, it may have a lower glycemic index than sugar. Keep in mind that it is still considered an added sugar and should be consumed in moderation. Key Specs: Serving Size: 1 teaspoon 5 grams Calories: 18 Total Sugar: 5 grams Organic: Yes Sweetener Type: Added sugar.

Honey is a source of natural sugar that is sweeter than table sugar and has unique flavor profiles depending on the type and processing methods.

Manuka honey, a type of honey native to New Zealand, typically contains more antibacterial and antioxidant properties than traditional honey due to its purity and antioxidant content.

Each jar of Wedderspoon's Raw Monofloral Manuka Honey is sourced, packed, and sealed in New Zealand, the home to Manuka honey. This Non-GMO Project Verified honey is raw and unpasteurized, which protects the beneficial nutrients. Wedderspoon independently measures the antibacterial potency of their Manuka honey using a measure called KFactor, which ensures you're getting the highest quality honey.

This product has a KFactor 16, meaning that the honey is made primarily from the Manuka plant as opposed to a blend. If you're not a fan of honey jars, Wedderspoon offers a mess-free squeeze bottle and convenient travel packs to take with you on the go. When used in cooking as a replacement for sugar, the stronger flavor, higher sweetness level, and moisture content require recipe modifications, and it typically is not used in a ratio.

Try a touch of honey in tea for a soothing effect, as it has been shown to have antimicrobial properties that may be beneficial if you have a cold. You can also use it as a flavor enhancer drizzled on yogurt, oatmeal, or fruit.

You can also mix it into a dressing to add to a salad or grilled vegetable dish. All honey is considered an added sugar and should be used in moderation. Key Specs: Serving Size: 1 tablespoon 21 grams Calories: 70 Total Sugar: 16 grams Organic: No Sweetener Type: Added sugar.

Maple syrup , a natural sugar source, is a family favorite for topping waffles and pancakes and can be used in a variety of applications in replacement of table sugar. The Certified Organic Coombs Family Farms Maple Syrup is Grade A with a dark color and robust taste, providing a sweet boost to your favorite recipes with a distinct maple flavor.

Maple syrup contains small amounts of minerals, including manganese, iron, calcium, and zinc, as well as antioxidants. In comparison to honey, maple syrup contains less sugar per tablespoon about 12 grams versus 17 grams in honey.

For reference, one tablespoon of table sugar contains 13 grams of sugar. Coombs supports sustainable forestry and advocates for small farmers.

Maple syrup can be used in a variety of ways in the kitchen, including sweetening baked goods, as a topping to yogurt or oatmeal, or adding a touch of sweetness to dressing and marinades.

Research suggests that blackstrap molasses may contain the highest amounts of antioxidants among sweeteners, including maple syrup and honey. This dark, bitter substance is a byproduct of raw sugar cane production that contains a small amount of vitamins and minerals. The intense flavor can overpower recipes, so it's best to use the bittersweet, sticky liquid in small amounts.

Wholesome Sweetener's full-bodied USDA Organic Molasses adds a natural caramel color and flavor to your favorite recipes, including gingerbread, bran muffins, marinades, and BBQ sauces.

Blackstrap molasses contains 10 percent of your daily value of calcium and 20 percent of your daily iron needs. Adding a spoonful to your oatmeal in the morning will add sweetness, a distinct molasses flavor, and some important micronutrients that you may not be getting enough of, especially if you're following a plant-based diet.

You may want to keep in mind that, with 60 calories and 14g carbohydrates per 1 tablespoon serving, Wholesome's Grade-A unsulphured molasses is not low-calorie or low-carb.

Key Specs: Serving Size: 1 tablespoon 20 grams Calories: 60 Total Sugar: 10 grams Organic: Yes Sweetener Type: Added sugar. It is important to distinguish between different types of sugars and sweeteners when assessing what product best suits your dietary needs.

Added Sugar : Added sugars are various forms of simple sugars or simple carbohydrates , including monosaccharides glucose, fructose, and galactose and disaccharides lactose, sucrose, and maltose that are added to foods and beverages during processing or sold individually to be added to food or drinks at home.

There are many different names for added sugar that are used in the food industry, all of which contain calories and affect blood sugar and are therefore considered nutritive sweeteners.

On a nutrition label, the FDA requires that added sugars are listed separately from total sugars unless it is being sold as a single ingredient sugar or syrup like maple syrup, which will just have total sugar.

Sugars that are not considered added sugars are those that are found naturally in foods like fructose in fruit and lactose in dairy products. When these types of naturally occurring sugars are consumed in their whole food form, they come with added nutrients and fiber and are absorbed slower than added sugars.

Examples of added sugars:. The American Heart Association recommends limiting added sugars even more to about 25 grams or less per day for women and 30 grams or less for men. Sugar Alcohols: This category of sweeteners is a type of carbohydrate class called polyols that are FDA-approved sugar substitutes and are not considered added sugar.

Because of their unique chemical structure, they are not fully digested and absorbed and therefore have less of a direct impact on blood sugar. Sugar alcohols vary in their effects on blood sugar, with erythritol ranking the lowest on the glycemic index for sugar alcohols. Examples : xylitol, sorbitol, lactitol, mannitol, erythritol, and maltitol.

High-Intensity Sweeteners: Many high-intensity sweeteners are also referred to as artificial sweeteners, whether or not they are artificially derived. All of these sweeteners are either artificially made or they are plant-derived.

Plant-derived high-intensity sweeteners are not minimally processed—they require a great deal of processing to extract the compounds used to make sweeteners. High-intensity sweeteners are considered non-nutritive sweeteners, meaning they provide sweetness without added calories, carbohydrates, or grams of sugar and therefore do not directly affect blood sugar.

They have a much sweeter taste profile than regular sugar for example, stevia is about times sweeter , so very little is needed to create a sweet product. The below examples are all FDA-approved:. Examples : Artificially made: aspartame, saccharin , sucralose , neotame, acesulfame potassium, advantame.

Plant-derived non-nutritive sweeteners also called, novel sweeteners : monk fruit extract luo han guo , stevia. While research is still inconclusive, some non-nutritive sweeteners may have the opposite effect than intended and may in fact have negative effects on the gut microbiome, blood sugar control, insulin responses, and appetite, and may actually lead to increased sugar cravings.

There have also been some animal studies that have linked artificial sweeteners to cancer risk, however, the NIH National Cancer Institute has deemed that there is insufficient scientific evidence to show that these substances are carcinogenic.

A recently published large cohort study suggests an association between the use of artificial sweeteners , especially aspartame and acesulfame potassium, and cancer risk particularly breast and obesity-related cancers. However, it is important to note that the overall dietary habits and other confounding variables of the study's participants may also play a role in the outcome of the study.

More research is needed to fully understand the metabolic effects of artificial sweeteners and their potential impact on human health. According to a recent news release , The International Agency for Research on Cancer IARC , a department of the World Health Organization WHO , may classify aspartame as a possible carcinogen in the coming months.

However, no official statement has been made yet by the WHO. Sugar alternatives vary in flavor and sweetness. Some products, particularly the more processed options, have bitter aftertastes. If you prefer a very sweet alternative to sugar, stevia or monk fruit is sweeter than regular sugar.

Maple syrup, honey, and molasses have distinct individual flavors, whereas coconut sugar tends to taste very similar to brown sugar.

Sugar alcohols are similar to or less sweet than regular sugar. Consider how you intend to use sugar alternatives before choosing one.

When using sugar alternatives in baking, the different tastes, textures, flavors, and chemical compositions can affect the outcomes of the baked good. To learn more about cooking with a sugar alternative, check out our article, Cooking With Sugar Alternatives.

Both regular sugar and sugar alternatives can all fit into a healthy diet that is centered on fruits, vegetables, whole grains, legumes, healthy fats, and proteins.

The healthiest alternative to sugar is whole fruits, followed by dried fruits, as they contain added nutrients and fiber. In comparison to table sugar, fruit juices, maple syrup, honey, and molasses are marginally healthier as they contain some vitamins and minerals.

Artificial sweeteners and sugar alcohols contain little to no calories and sugar and therefore do not directly impact blood sugar, making them a good option for those looking to decrease their added sugar intake. They can also be helpful for those with type 2 diabetes that are struggling to reduce their sugar intake.

Kristin Kirkpatrick, MS, RDN , says, "When choosing a substitute for sugar, it's important to think about the product's impact on blood sugar and insulin. Maple syrup and honey are two natural options, but keep in mind that they also impact insulin and blood sugar. These products should be used moderately and considered in your overall sugar allotment for the day in accordance with the WHO and AHA sugar guidelines.

If the goal is to have little or no effect on blood sugar and insulin, erythritol, monk fruit, and stevia are great choices. Of these, stevia and monk fruit sweeteners are plant-derived and, therefore, more natural choices than other artificial sweeteners on the market, though they are made from highly refined plant extracts rather than whole foods.

Reviews ethics statement. Sugar and artificial sweeteners are OK in moderation -- but these natural sweeteners can curb your sugar cravings, too. We all like a little treat every now and then, but people's intake of refined sugars has increased dramatically in the last 50 years.

According to the US Centers for Disease Control and Prevention , the average adult consumes 17 teaspoons of added sugars daily, far above recommended levels.

Many folks already agree with what the data confirms: People eat too much sugar. If you're looking for ways to cut added sugars out of your diet, read on to learn about some of the best sugar alternatives.

Before we get into sugar alternatives, it's important to clarify that sugar isn't inherently bad for you. In fact, it's vital for your health. Your body turns carbohydrates into glucose, a form of sugar, and this is a primary source of energy to keep your body moving and your brain functioning.

Despite what some popular diet fads advocate, without carbs and sugars, you may experience health problems and symptoms such as low energy, sleep problems and brain fog. The goal shouldn't be to avoid sugar but to consume the right kinds of sugar.

Much of today's American diet consists of added sugars, which are processed and refined to add intense sweetness without much substance. Ultrarefined white sugar and high-fructose corn syrup are common ingredients in sodas, pastries, bread and condiments. These get delivered quickly to your bloodstream without adding other nutritional value along the way.

Excessive consumption of these sugars can lead to serious health complications , including high blood pressure, diabetes and fatty liver disease. You can find the amount of added sugars on the nutrition facts label and ingredients list of any food item.

The higher up added sugar is on the ingredients list, the more sugar is in the product. Added sugars go by a lot of different names, such as brown sugar, corn sweeteners, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, malt syrup, maltose and sucrose.

In contrast, natural sugars are unrefined or only lightly processed and found naturally in many foods. Fruits contain fructose, for example, but they're also high in fiber, providing a balanced combination of nutrients for your body.

Honey and maple syrup are naturally sweet but also rich in minerals, vitamins and antioxidants. There are also various natural sweeteners and sugar substitutes that you can add to food and beverages that provide sweetness without the downsides of refined sugars. Examples of these alternative sugars include sugar alcohols like sorbitol, artificial sweeteners like aspartame and natural sweeteners like stevia.

Here's the good news: v-pre If you want to cut back on sugar, you still have plenty of options for keeping things sweet. Below are six of the best natural sugar alternatives you can add to your diet in place of refined sugars. Honey has long been appreciated not only for its natural sweetness but also for its nutritional value.

Because it's made by bees from plant nectar in the process of pollination, honey contains an array of beneficial plant compounds and antioxidants. Raw and darker honey, which are minimally processed, are rich in flavonoids and phenolic acids, in particular.

Fortunately, there are many sugar substitutes that are healthy and tasty alternatives to refined sugar, high fructose corn syrup and artificial sweeteners. Natural sweeteners can actually provide nutrients and therefore boost health. For example, one study published in the Journal of the American Dietetic Association found that substituting healthy sweeteners in — including blackstrap molasses, maple syrup and honey — can increase your antioxidant intake and offer other benefits.

What is the healthiest sugar substitute to use? Benefits of sugar substitutes vary, but one thing they all have in common: They come from nature. Natural sweeteners or non-nutritive sweeteners are those that may contain calories depending on the kind and also usually supply some nutrients.

Honey, maple syrup and molasses, for example, all contain beneficial components, such as enzymes, vitamins, minerals and carbohydrates, that the human body knows how to process. Certain natural sweeteners like banana puree and date paste provide health benefits, such as encouraging healthy blood pressure and reducing cholesterol levels and heart disease risk, thanks to their fiber content.

How many calories do sugar substitutes have? Raw honey is a true superfood and one of the best natural sweeteners. Together, these essential nutrients help neutralize free radicals while promoting the growth of healthy bacteria in the digestive tract.

One tablespoon of raw honey or manuka honey has less impact on glycemic load than a single banana. Once pasteurized, honey loses many of its benefits, so look for raw ideally local honey at farmers markets and directly from local beekeepers. Drizzle it on breakfast cereals, over your sprouted grain toast, on yogurt and for salad dressings.

Many people only think of using honey in their tea, but honey is one of the best natural sweeteners for coffee too. One thing to note: If you enjoy honey in your tea or coffee, wait until the drink is just tepid enough to sip comfortably, and then add honey to taste.

Stevia is native to South America and has been used for hundreds of years in that region to support healthy blood sugar levels and prompt weight loss. Stevioside is the element in the leaves that makes it more than times as sweet as sugar. It has zero calories, zero carbohydrates and none of the nasty side effects of artificial sweeteners.

Stevia is related to the sunflower, and some people experience a slight metallic aftertaste. If that has been your experience with stevia in the past, try a brand that is higher in the steviosides. Stevia and erythritol are typically the top sugar substitute recommendations for people following a ketogenic diet.

Unlike raw honey, stevia is heat-stable, so feel free to use it in any way you desire. Dates provide potassium, copper, iron, manganese, magnesium and vitamin B6.

From the date palm tree, they are easily digested and help metabolize proteins, fats and carbohydrates. Evidence shows that dates may help reduce LDL cholesterol in the blood and may reduce the risk of stroke. The first step is to make a paste. Date paste can be used one-to-one in most recipes, unlike stevia, and it does add bulk for baking.

Soak Medjool dates in hot water until soft. Add the soaked dates to your food processor, along with one tablespoon of the soaking liquid. You are looking for the consistency of peanut butter.

Use in your favorite cookie or cake recipe to cut out refined sugar and boost the nutrients. You can also use date paste to sweeten your favorite muffins and pies. For fruit pies, mix 1—1½ cups of puree with four cups of fruit, and bake as normal.

Most people have heard about the benefits of coconut water , coconut milk, coconut flour and, of course, fresh coconut. Now, more and more people are using coconut sugar as their natural sweetener of choice because of its low glycemic load and rich mineral content.

Packed with polyphenols, iron, zinc, calcium, potassium, antioxidants, phosphorous and other phytonutrients, coconut sugar is versatile and now readily available. Coconut sugar is extracted sap from the blooms of the coconut and then heated.

Next, through evaporation, we get coconut sugar. Date sugar made from dried dates and coconut sugar are often used interchangeably in recipes because they provide similar flavor.

Both are great sugar substitutes for baking. Use coconut sugar in your favorite recipes, for it measures just like traditional sugar. Add the amount of sugar called for in a recipe to your food processor, and give it a whirl until you get the desired texture. For every cup of coconut sugar, add one tablespoon of arrowroot powder, and blend until smooth in a clean coffee grinder or high-powered food processor.

Native to North America, maple syrup comes in both grades A and B. While time-consuming, maple syrup processing requires only four steps: drilling the hole in the tree, hanging a bucket to catch the sap, boiling to evaporate out the water and then filtering of any sediment.

Rich with antioxidants, this all-natural sweetener helps neutralize free radicals and reduce oxidative damage.

Select darker, grade B maple syrups, as they contain more beneficial antioxidants than the lighter syrups. Maple syrup is heat-stable, so you can use it in virtually any application. Add it to marinades, glazes or sauces, and use for baking.

For a glaze for cookies or cakes, heat until just barely simmering, and add the coconut-powdered sugar from above. Stir until smooth, allow to cool to room temperature and then drizzle away. Organic blackstrap molasses is highly nutritious, rich in copper, calcium, iron, potassium, manganese, selenium and vitamin B6.