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
WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative, 4 Pound Pouch (Packaging May Vary )
  • 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
#2 Real Supplements Rated Best in 2020
Truvia Original Calorie-Free Sweetener from the Stevia Leaf Spoonable (9.8 Ounce Stevia Jar)
13,443 Reviews
Truvia Original Calorie-Free Sweetener from the Stevia Leaf Spoonable (9.8 Ounce Stevia Jar)
  • Great-tasting sugar alternative from the stevia leaf
  • 3/4 teaspoon of Truvia Natural Sweetener sweetens like 2 teaspoons of sug
  • 0 calories per packet
  • Gluten free
  • Suitable for people with diabetes
#3 Real Supplements Rated Best in 2020
NuNaturals Liquid Stevia, Sugar-Free Sweetener, Plant-Based Sugar Substitute, Zero Calorie, Unflavored, Alcohol Free, 2oz
3,646 Reviews
NuNaturals Liquid Stevia, Sugar-Free Sweetener, Plant-Based Sugar Substitute, Zero Calorie, Unflavored, Alcohol Free, 2oz
  • Great-tasting liquid stevia with a smooth flavor; Perfect sugar substitute to sweeten your favorite recipes
  • Pure stevia sweetener made using premium stevia extract and water; Contains no artificial sweeteners, preservatives, colors or flavors
  • Naturally sweet and highly concentrated liquid stevia; A little goes a long way; 5-10 drops are all you need to sweeten your favorite beverages and treats
  • Replace sugar and satisfy your sweet tooth in a healthy way with our zero-calorie, zero-carb stevia drops; Ideal for keto, low-carb, low-calorie, vegan and sugar-conscious diets
  • NuNaturals makes naturally-sweetened sugar-free products that taste great and are good for you; We're committed to creating ethically and sustainably sourced foods that support your wellness
#4 Real Supplements Rated Best in 2020
Durelife Organic 100% Pure Monk Fruit sweetener, No Erythritol, Monkfruit Extract Powder, USDA organic NON-GMO Project Verified, Keto Certified, OU kosher No Fillers Zero Calorie Sugar Substitute 5OZ
188 Reviews
Durelife Organic 100% Pure Monk Fruit sweetener, No Erythritol, Monkfruit Extract Powder, USDA organic NON-GMO Project Verified, Keto Certified, OU kosher No Fillers Zero Calorie Sugar Substitute 5OZ
  • Durelife USDA Certified Organic Monk Fruit: Durelife's organic monk fruit sweetener has been approved by the US Department or agriculture as organic, and it is made exclusively from monkfruit, This guarantees that the product is completely free from additives, fillers, and GMOs, adhering to the strictest organic standards.
  • Non-GMO PROJECT VERIFIED: Durelife sources non-genetically modified monk fruit, verified by the non gmo project ensuring that their sweetener aligns with the preferences of consumers who prioritize non-GMO products
  • 100% pure, Free from Artificial Additives: Durelife's commitment to purity means that their sweetener is free from artificial colors, flavors, and preservatives, ensuring a natural and unadulterated product.
  • 450+ servings per bag: Durelife 100% pure monk fruit sweetener is significantly sweeter than sugar. Just a small amount is needed to achieve the desired level of sweetness, ensuring the product lasts a long time.
  • Zero Calories sweetener: Durelife monk fruit extract sweetener is an exceptional choice for individuals focused on calorie control. It contains absolutely no calories, enabling you to enjoy a sweet taste without adding to your daily caloric intake.
#5 Real Supplements Rated Best in 2020
Erythritol Granules, 6 Pounds (96 Ounce), 1:1 Sugar Substitute, No After Taste, 0 Calorie, Natural Sweetener, Erythritol Keto Sugar Substitute, Non-GMO, Vegan
1,523 Reviews
Erythritol Granules, 6 Pounds (96 Ounce), 1:1 Sugar Substitute, No After Taste, 0 Calorie, Natural Sweetener, Erythritol Keto Sugar Substitute, Non-GMO, Vegan
  • Micro Ingredients Erythritol Sweetener (Granular), 6 Pounds, No After Taste, No GMOs and Vegan Friendly.
  • 1:1 Sugar Substitute, Keto Friendly, Zero Calories and Zero Carb (It contains almost No Calorie), Natural Sweetener that Tastes and Bakes Like Sugar (It has 70% of the sweetness of sugar), Premium Erythritol for Baking, Natural White Sugar Alternative.
  • No GMOs, No Additives, No Preservatives, No Artificial Colors, No Flavors, No Soy, No Fillers and Gluten-Free.
  • Scoop included to get the measurement every time. Take it daily with or between meals by adding it to a shake or smoothie, see what the most nutrient dense food on the planet is all about.
  • Powder lover? Take it naturally in powder for higher concentration, quicker absorption, easier on the stomach, and more ways to have fun!
#6 Real Supplements Rated Best in 2020
SPLENDA Stevia Zero Calorie Sweetener, Plant Based Sugar Substitute Granulated Powder, Single Serve Packets, 500 Count (Pack of 1)
7,649 Reviews
SPLENDA Stevia Zero Calorie Sweetener, Plant Based Sugar Substitute Granulated Powder, Single Serve Packets, 500 Count (Pack of 1)
  • US GROWN: Splenda is proud to announce our new stevia farm located in Central Florida. Splenda is dedicated to sustainable, natural, socially-responsible farming.
  • BEST TASTING STEVIA: Unlike other stevia brands that can be bitter from Reb A, our unique sweetness comes from the tastiest part of the stevia leaf, rich in Reb D
  • ALL-PURPOSE SWEETENER: Use anywhere you would use sugar including in baking, sauces and drinks
  • ZERO CALORIES: Calorie-free, suitable for people with diabetes and a simple step for weight management
  • SWEETEN YOUR LIFE: With no bitter aftertaste, using Splenda Stevia, you won't miss sugar!
#7 Real Supplements Rated Best in 2020
Truvia Zero-Calorie Liquid Sweetener from the Stevia Leaf, 2.7 Fl Oz bottle, Original flavor (Pack of 1)
374 Reviews
Truvia Zero-Calorie Liquid Sweetener from the Stevia Leaf, 2.7 Fl Oz bottle, Original flavor (Pack of 1)
  • Made with water, natural flavors, stevia leaf extract, potassium sorbate and citric acid
  • Bottle contains 67 servings of Truvia Zero-Calorie Liquid Sweetener from the Stevia leaf
  • 1/4 teaspoon serving sweetens like 2 teaspoons of sugar
  • Non-GMO, gluten-free, sugar-free, kosher, contains no artificial sweeteners, and suitable for diabetics
  • Sweeten to taste in hot or cold beverages, smoothies or yogurt
#8 Real Supplements Rated Best in 2020
Pure Via Stevia Sweetener 28.2oz (800 packets)
9,908 Reviews
Pure Via Stevia Sweetener 28.2oz (800 packets)
  • Natural Stevia Sweetener: Pure Via is a great tasting, non GMO alternative to sugar and artificial sweeteners. Use it to sweeten coffee, iced tea, cereal, and other foods and beverages without adding calories
  • All Natural Sugar Substitute: Pure Via natural stevia sweetener packets sweeten like 2 teaspoons of sugar and dissolve quickly into both hot and cold beverages. Keep calories low and sweetness high
  • Nothing To Hide: Pure Via stevia extract is 99% pure Reb A, made from the sweetest extract of the stevia leaf. This versatile natural sweetener is certified Kosher and suitable for keto-friendly diets
  • Natural Sweetness: For centuries, the Guarani natives of South America have used the leaves of this amazing plant to sweeten herbal teas naturally and used in many ancient cultural drinks
  • Zero Calories: Using Pure Via sweetener can help support your healthy lifestyle as you cut back on sugar, calories and carbs without losing sweetness and flavor. Suitable for diabetic diets
Sale#9 Real Supplements Rated Best in 2020
SPLENDA Monk Fruit Zero Calorie Plant Based Granulated Sweetener Jar, 19 oz
3,357 Reviews
SPLENDA Monk Fruit Zero Calorie Plant Based Granulated Sweetener Jar, 19 oz
  • Measures Same as Sugar -  Measures cup for cup, the same as sugar. great for replacing sugar in all of your favorite baking and cooking recipes. Sprinkle on oatmeal, sweeten your coffee or tea, mix in sauces, use anywhere you would use sugar.
  • Keto Friendly and More - 0g net carbs, Splenda monk fruit is keto friendly, low-carb, 100% natural with no sugar and is suitable for individuals with diabetes.
  • Sweeter - Splenda monk fruit gets its unique sweetness from the monk fruit, also known as han goo - a small round fruit that is 150-200 times sweeter than sugar
  • A name you trust: Made by Splenda, the best recommended sweetener brand among healthcare professionals clinically treating patients.
  • 100% natural - Great tasting, non-gmo project verified, 100% natural zero calorie sweetener made from monk fruit extract and erythritol.
Sale#10 Real Supplements Rated Best in 2020
All-Purpose In The Raw Nature’s Zero Calorie Sweetener, Sugar Free Substitute Baking, Coffee, Stevia, Monk Fruit, Allulose, Erythritol Blend, Keto, Low Carb, Vegan, Gluten Free, 14 Oz (Pack of 1)
1,838 Reviews
All-Purpose In The Raw Nature’s Zero Calorie Sweetener, Sugar Free Substitute Baking, Coffee, Stevia, Monk Fruit, Allulose, Erythritol Blend, Keto, Low Carb, Vegan, Gluten Free, 14 Oz (Pack of 1)
  • Perfectly blended to taste just like sugar without an aftertaste. This optimal sweetener blend looks, tastes, crunches and bakes just like sugar.
  • This all natural, All-purpose blend is perfect to use anywhere you’d normally use sugar! Add it to your coffee, tea, smoothie or cocktail. Sprinkle it on fruit, oatmeal or yogurt. Great sugar substitute in your favorite baking or cooking recipe.
  • Zero Calories, Zero Net Carbs, Sugar Free, Plant based sweetener that is Certified Non-GMO, Vegan, Kosher and Keto.
  • Made with four ingredients derived from nature, Stevia and Monk Fruit so that it is sweet like sugar. Allulose to taste and brown more like sugar, and Erythritol to look and crunch like sugar.
  • Sweetness of sugar with an easy 1:1 conversion for all occasions - baking, cooking or drinks.

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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