7 of the best natural sweetener alternatives

These days, many people are moving away from refined white sugar. Added sugar sold in beverages decreased globally by about 12% between 2007 and 2019, with declines of 21% in Europe and Central Asia and 28% in North America.

Sugar is still seen as a ‘must have’ in many kitchens, but there are several reasons for looking at alternatives – from managing blood sugar, to cutting calories, or simply looking for more flavour and nutritional value in a sweetener.

This article highlights several such alternatives, covering zero-calorie plant extracts to nutrient-rich whole foods. We’ll discuss why you might use them as a sugar replacement and how they are typically consumed.

Zero-calorie & low-carb sweeteners

For weight management and blood sugar control, look at sweeteners that don’t have the calories or glycemic impact of traditional sugar:

Stevia

Stevia extract is sourced from the leaves of the Stevia rebaudiana plant. Its potency takes some beating – stevia is 200 to 300 times sweeter than sugar! There are no calories to worry about, and it has a zero glycemic index, making stevia a sensible choice if you are monitoring your blood sugar levels. Only a small amount is enough to sweeten hot drinks such as tea or coffee.

Monk fruit

The Southeast Asian fruit looks like a miniature melon. It offers intense sweetness from naturally occurring antioxidants called mogrosides, rather than natural sugar. Like stevia, it has no calories, and it is also known for leaving virtually no aftertaste. That means there’s no chance of an unwelcome lingering flavour; a common complaint with some other sweeteners. A versatile choice that’s used for both drinks and baking.

Xylitol

Xylitol is a sugar alcohol naturally found in fruits and vegetables such as strawberries, raspberries, plums, cauliflower, pumpkin and lettuce. It offers around 40% fewer calories than refined sugar, but the taste and texture are similar. These shared characteristics mean that xylitol is widely used in baking, but a lesser-known fact may be that the substance offers dental benefits – it’s been shown to help prevent cavities. And one final piece of info – be careful with xylitol, because it is toxic to dogs.

Nutrient-rich whole food sweeteners

Now we’ll move on to sweeteners that do contain calories and carbohydrates. But on the flip side, they offer trace minerals, antioxidants, and other nutritional benefits:

Pure maple syrup

Made from the sap of maple trees with a process known as tapping, maple syrup offers a delectable, rich, caramel-like flavour. Not only that, but it is a source of minerals such as manganese and zinc, and has a lower glycemic load than table sugar. Maple syrup is a world-famous accompaniment to breakfast foods such as pancakes, and is also used to sweeten drinks and in baking.

Raw honey

Another of nature’s most popular sweeteners, raw honey is prized for its antioxidant content and natural antibacterial properties. Unlike processed honey, raw honey offers more beneficial enzymes and pollen. Flavour profiles are sometimes complex and will vary according to the flowers the bees foraged from.

Date sugar

Date sugar is made from dried, ground dates. It is a sweetener that, like the fruit it is derived from, contains fibre and nutrients, including potassium and small amounts of antioxidants. A caramel-like sweetness makes it a suitable brown sugar substitute in baking. It’s not the best for drinks, as it doesn’t dissolve easily.

Organic coconut sugar

Organic coconut sugar comes from the sap of coconut palm trees. It has a flavour not unlike brown sugar, with a hint of caramel. Nutrients in organic coconut sugar include iron and potassium. It also has a slightly lower glycemic index than regular table sugar.

If you can’t find it in your local supermarket, the product is readily available online – or you might spot it in a trendy coffee shop near you!

Match your natural sweetener to your main diet priority. If cutting calories is a concern, sweeteners such as stevia or monk fruit make perfect sense. And for more of nature’s nutritional benefits, look no further than pure maple syrup.