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
Lakanto Classic Monkfruit Sweetener - 1:1 White Sugar Substitute, Zero Calorie, Keto Diet Friendly, Zero Net Carbs, Zero Glycemic, Baking, Extract, Sugar Replacement (Classic White - 1 lb)
  • Great for Cooking and Baking: White sugar substitute that's perfect for cookies, coffee, desserts, and other sweet, sugar-free treats. Tastes, bakes, and cooks like sugar. Great sugar alternative. Made with only monk fruit sweetener and erythritol.
  • Matches the Sweetness of Sugar: A healthy cup-for-cup alternative to ordinary sugar. Monk fruit contains zero calories and is about 250 times sweeter than sugar.
  • Lifestyle Friendly: Works with ketogenic, diabetic, candida, paleo, vegan, low-sugar, non-GMO, and all-natural diets. Monk fruit sweetener may help with weight loss. Monkfruit contains natural sugars, mainly fructose and glucose. Add this perfect sweetnees to help enhance your overall health and fitness. Modern day superfood.
  • Sweet with No Guilt, Zero Glycemic Response: Contains zero net carbs, zero calories, and is zero-glycemic. Monk fruit sweetener is safe for most people and can help manage blood sugar levels. Great for everyone of all ages.
  • Lakanto's Mission Statement: At Lakanto, our mission is to Bring Chi to Life by inspiring people to reach their highest potential in health and wellness by creating products that are innovative, delicious, natural, and nutritious. Try some of our tasty products today!
#2 Real Supplements Rated Best in 2020
WHOLE EARTH Stevia & Monk Fruit Plant-based Sweetener, 400 Packets
  • Stevia and Monk Fruit Sweetener Packets: Featuring a blend of stevia and monk fruit, these sweetener packets are the perfect zero calorie sugar substitute for coffee, tea, or your favorite beverage
  • Plant Based Sugar Substitute: Take our monk fruit and stevia blend on the go and add natural sweetness and flavor to coffee and tea without adding extra calories, carbs, or sugar
  • Low Glycemic Index: This Monk Fruit and Stevia plant based sweetener has a low glycemic index, is low carb and easily swapped for sugar in recipes. Suitable for keto friendly, paleo, and low carb diets
  • Zero Calories: Using Whole Earth 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
  • 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
#3 Real Supplements Rated Best in 2020
Monk Drops - 100% Monkfruit Liquid Sweetener, Zero Glycemic, Zero Calories, Zero Sugar, No Added Water, Concentrated Monk Fruit (350 Servings), 1.5 Fl Oz (Pack of 1)
  • One Ingredient // Monk Drops is a new kind of natural sweetener made from a single ingredient, monk fruit extract. In its liquid form, only a few drops on your tongue and you'll notice how sweet it is. We recommend adding 1 drop per ounce of coffee or tea. Bold coffee and flavorful teas will require additional drops. 12oz Coffee = 12 Drops (3-4 servings) as a starting point.
  • Zero Glycemic // Monk Drops are made from 100% monk fruit extract. They won't raise your blood sugar and has no glyemic impact
  • Safety Cap // Our BPA-Free bottle uses a child safety cap to prevent leaks and spills. We also include a micro dropper tip for precise and accurate drops. No uncontrolled squirts like many other bottles. Some settling may occur when left undisturbed for a while. Please shake well before use for maximum enjoyment.
  • Up to 350 Servings // Ultra concentrated and designed to be used with any liquid. Just add a few drops at a time until you have reached the desired sweetness level. We don't add water or alcohol to our product like so many other brands.
  • Satisfaction Guaranteed // You'll love it or your money back, guaranteed. If you are not happy for any reason, please contact us for a full refund.
Sale#4 Real Supplements Rated Best in 2020
Sweet Nature Erythritol Sugar Free Sweetener All Natural Non GMO, 3LB, 48 Ounce
801 Reviews
Sweet Nature Erythritol Sugar Free Sweetener All Natural Non GMO, 3LB, 48 Ounce
  • SUGAR SUBSTITUTE: Our all natural erythritol sweetener is a healthy substitute for table sugar & supports a fit lifestyle. It dissolves easily & has no aftertaste so it won’t ruin your sweet treats.
  • 100% ALL NATURAL: Erythritol is delicious, gluten-free and kosher with no harmful additives, artificial chemicals or genetically modified ingredients.
  • ERYTHRITOL CONVERSION RATE: 1 and 1/3 teaspoon erythritol = 1 teaspoon sugar. 1 and 1/3 cup erythritol = 1 cup sugar.
  • SATISFACTION GUARANTEED: We believe in our product and we think you will too! Contact us with any questions and we’ll be glad to help. If you don't love our product, send it back for a full refund, no questions asked!
  • BEST FOR COOKING AND BAKING: Erythritol, a multi-purpose sweetener derived from non-GMO corn, is ideal for use in cooking and baking.
#5 Real Supplements Rated Best in 2020
Whole Earth Sweetener Co. Zero Calorie PlantBased Sugar Alternative, 100% Erythritol, 64 Ounce
10,289 Reviews
Whole Earth Sweetener Co. Zero Calorie PlantBased Sugar Alternative, 100% Erythritol, 64 Ounce
  • 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
#6 Real Supplements Rated Best in 2020
NatriSweet Monk Fruit Extract | 100% Pure Monk Fruit Powder – No Filler, Erythritol, or Xylitol | Zero-Carb, Low Glycemic, Paleo, & Keto Diet Sugar Substitute | Gluten-Free Powdered Sweetener | 3.5oz
1,509 Reviews
NatriSweet Monk Fruit Extract | 100% Pure Monk Fruit Powder – No Filler, Erythritol, or Xylitol | Zero-Carb, Low Glycemic, Paleo, & Keto Diet Sugar Substitute | Gluten-Free Powdered Sweetener | 3.5oz
  • A HEALTHY SUGAR-FREE, CARB-FREE SWEETENER: Break the sugar habit without sacrificing your sweet cravings; our 100% pure monkfruit extract has no calories or carbs, so now you can indulge in your favorite refreshments and enjoy a guilt-free sweet life
  • 100% MONK FRUIT GOODNESS: Unlike other impure monk fruit sweeteners; our pure monk fruit sweetener has no added ingredient so you can enjoy each scoop with its premium taste and health benefits without the drawbacks of artificial monkfruit sweeteners
  • AIDS IN YOUR OVERALL HEALTH AND WELLNESS: Our great-tasting monk sugar is ideal for low-calorie and low-glycemic diets; it doesn't trigger a glycemic response, making it the ideal monkfruit natural powder for people seeking a healthy lifestyle
  • A LITTLE GOES A LONG WAY: Naturally sweeter than table sugar, our powdered monkfruit sugar delivers a clean and delightful flavor; this monkfruit sweetener can be used in smaller quantities — every 100g pouch offers up to 322 servings
  • A MULTIPURPOSE SUGAR ALTERNATIVE: Like our Stevia Powder, our monk fruit concentrate can be used for baking or as an instant sweetener for your favorite drinks or breakfast treats; just add a scoop to create the same sweetness of a teaspoon of sugar
#7 Real Supplements Rated Best in 2020
Truvia Natural Stevia Sweetener, 9.8 oz
  • Zero-calorie sugar substitute made with stevia leaf extract, erythritol, and natural flavors
  • Jar contains 80 servings of Truvia natural stevia sweetener at 3/4 teaspoon each
  • 3/4 teaspoon provides the same sweetness as 2 teaspoons of sugar
  • Gluten-free, sugar-free, kosher, and suitable for people with diabetes
  • Spoon into anything from your coffee, tea, fruit, cereal and yogurt to your favorite recipes
#8 Real Supplements Rated Best in 2020
Truvia Natural Stevia Sweetener Packets, 35.2 Ounce, 500 Count (Pack of 1)
  • Zero-calorie sugar substitute made with stevia leaf extract, erythritol, and natural flavors
  • Box contains 500 packets of Truvia Original Calorie-Free Stevia Sweetener
  • One packet provides the same sweetness as 2 teaspoons of sugar
  • Non-GMO, Gluten-free, sugar-free, kosher, plant-based stevia sweetness, no artificial sweeteners, and suitable for people with diabetes or following carb-conscious diets such as Keto (Ketogenic)
  • Use in anything such as your coffee, tea, fruit, cereal, yogurt, or your favorite recipes
#9 Real Supplements Rated Best in 2020
Wholesome Sweeteners Organic Blue Agave Nectar, Natural Low Glycemic Sweetener, Non GMO, Fair Trade & Gluten Free, (Pack of 2), 44 Oz
1,496 Reviews
Wholesome Sweeteners Organic Blue Agave Nectar, Natural Low Glycemic Sweetener, Non GMO, Fair Trade & Gluten Free, (Pack of 2), 44 Oz
  • ORGANIC BLUE AGAVE SYRUP - Natural, low glycemic, multipurpose sweetener harvested from the core of the Blue Agave plant
  • WONDERFUL ALTERNATIVE - Agave does not spike blood sugar like white sugar and corn syrup, so it makes a perfect substitute for granulated sugar or syrup. Try it in coffee, tea, oatmeal, yogurt, cereal or baked goods
  • CLEAN, SIMPLE PRODUCTION - Agave is made by crushing and cooking the core of the agave plant and filtering out the plant fibers to make a deliciously sweet syrup. No chemicals are used to make this organic syrup
  • USDA Organic, Non-GMO Project Verified, Fair Trade Certified, Kosher certified, naturally Gluten Free, and Vegan
  • PACK OF 2 - Comes in Pack of 2 at 44 ounces a bottle
#10 Real Supplements Rated Best in 2020
Lakanto Liquid Monkfruit Sweetener | Zero Calories | Original Flavor Pack Of 3
885 Reviews
Lakanto Liquid Monkfruit Sweetener | Zero Calories | Original Flavor Pack Of 3
  • ZERO GLYCEMIC - With no sugar or added artificial flavoring | Lakanto Sweetener will not increase blood sugar with Zero Calories
  • USES - Flavor your tea, water, fruit, yogurt, desserts, oatmeal, smoothies, coffee
  • EASY- Convenient for on-the-go everyday use
  • Non-GMO Verified Monk Fruit
  • INGREDIENTS | Water, Monk Fruit Extract, Natural Flavoring
Sale#11 Real Supplements Rated Best in 2020
Stevita Organic Stevia - 2000 Packets - Stevia & Erythritol All-Natural Sweetener, No Calories - USDA Organic, Non-GMO, Vegan, Keto, Paleo, Gluten Free - 2000 Servings
32 Reviews
Stevita Organic Stevia - 2000 Packets - Stevia & Erythritol All-Natural Sweetener, No Calories - USDA Organic, Non-GMO, Vegan, Keto, Paleo, Gluten Free - 2000 Servings
  • SUGAR-FREE SWEETENER - This tasty blend of organic stevia & erythritol is carefully crafted to taste like sugar with no bitter aftertaste. It has zero calories & is four times sweeter than sugar, helping you use less for an exceptional value.
  • ALL NATURAL - Our stevia is 100% certified USDA organic, fair trade, non-GMO, gluten free, Kosher certified, vegan, paleo & keto friendly. Since it contains no artificial sweeteners, it is also safe for teeth & diabetics.
  • PACKAGED FOR FRESHNESS - Stevita Organic Stevia comes wrapped in individual packets so you can take them with you. This allows you to open only as much as necessary. Our 2,000 count option is great for restaurants, cafes, and families.
  • SUSTAINABLY SOURCED - We source 100% of our stevia from the plant's natural habitat in southwestern Brazil. There, a small cooperative of family farmers sustainably produce pure, great-tasting stevia.
  • TRUSTED NAME - Stevita introduced the world's first tabletop stevia in 1988 & has continued to sell this sustainable product for over 30 years. Today, we are still family operated & woman owned.
#12 Real Supplements Rated Best in 2020
Natural Mate Stevia All Purpose Natural Sweetener, 1 lb
2,452 Reviews
Natural Mate Stevia All Purpose Natural Sweetener, 1 lb
  • Natural Mate All Purpose Granular Stevia is produced by a proprietary co-crystallization process, looks just like granular sugar, and offers an uniform & clean natural sweet taste without aftertaste. Bring your sweetener experience to the next level.
  • Natural Mate All Purpose Granular Stevia is suitable for baking, cooking, and hot & cold drinks. 0 calories and 0 glycemic impact. Can be used almost anywhere sugar is used, perfect for drinks, cooking, baking and more.
  • A great natural sweetener for entire family including people with diabetes. Perfect for every diet or weight loss program. 3/4 teaspoon per serving, 3/4 teaspoon equals to 2 teaspoons sugar sweetness. Each 1-Lb bag contains a total of about 130 servings or sweetness of 260 teaspoons of sugar (2.3 Lb.).
  • DIY Sugar Blend Baking Sweetener is easy & simple: Mix 1 cup of Natural Mate Sweetener with 3/4 cup of sugar. That is it.
  • The DIY Blended Sweetener is 2 times as sweet as sugar. Simply using half of this blended sweetener to replace the sugar called in your favorite recipes. This DIY blended sweetener bakes and browns like sugar with 78% fewer calories per serving than sugar.
#13 Real Supplements Rated Best in 2020
Keystone Pantry Non-GMO Allulose Powder, Bulk 20lb, Low Calorie, Zero Net Carb, Keto, Diabetic Paleo Friendly Natural Sugar Sweetener No Sugar Alcohol Soy Free Gluten Free Kosher-Parve Sugar Free
50 Reviews
Keystone Pantry Non-GMO Allulose Powder, Bulk 20lb, Low Calorie, Zero Net Carb, Keto, Diabetic Paleo Friendly Natural Sugar Sweetener No Sugar Alcohol Soy Free Gluten Free Kosher-Parve Sugar Free
  • Non-GMO Allulose Natural Rare Sugar Sweetener 20 lb box
  • Low-Calorie Sugar Substitute, Gluten-free, Vegan, Kosher Pareve, Diabetic-Friendly, Sugar Alcohol Free, Supports Weight Loss, Does not have an impact on blood sugar levels. zero glycemic index Allulose is 70% the sweetness of regular sugar. and a fraction of the sweetness of ultra high manufactured sweeteners. GMO free (IGEN tested 9542018)
  • Allulose is not metabolized by the body so the 3 grams of carbohydrates per serving are not absorbed.
  • Larger amount perfect for bakers who are familiar with allulose characteristics. Packed in 20 lb double bags.
  • Because of FDA policy changes the 3g of added sugar on the nutritional label is the allulose. Keystone Pantry Allulose products contain 100% allulose unlike others.
#14 Real Supplements Rated Best in 2020
Truvia Natural Sweetener, Spoonable, 9.8 OZ ( Pack Of 12 ) ( Packaging May Vary )
259 Reviews
#15 Real Supplements Rated Best in 2020
Wisdom Natural Brands - SweetLeaf Stevia Sweetener 70 packets 2.5oz(Pack of 2)
  • Deliciously Sweet.
  • Pure Premium Ingredients.
  • Free from Chemicals and Additives.
  • Bake up something delicious with natural SugarLeaf.
#16 Real Supplements Rated Best in 2020
Amazon Brand - Happy Belly Zero Calorie Stevia Sweetener, 9.8 Ounce (Jar)
171 Reviews
Amazon Brand - Happy Belly Zero Calorie Stevia Sweetener, 9.8 Ounce (Jar)
  • One 9.8 fl oz bottle of Happy Belly Zero Calorie Stevia Sweetener
  • Made with Stevia
  • Zero calories
  • An Amazon brand
#17 Real Supplements Rated Best in 2020
Lakanto, Monkfruit Natural Sweetener, Classic, 1.76 Pounds
1,285 Reviews
Lakanto, Monkfruit Natural Sweetener, Classic, 1.76 Pounds
  • Contains zero Net carbs, Zero calories, and is zero-glycemic; perfect for cookies, coffee, desserts, and other sweet, sugar-free treats
  • Has zero calories and no additives
  • Cooks, bakes and tastes just like sugar
  • 1.76 Pounds
#18 Real Supplements Rated Best in 2020
Rigoni di Asiago Dolcedi Natural Low-Glycemic Sweetener, 12.34 Fl Oz, 2 Count
126 Reviews
Rigoni di Asiago Dolcedi Natural Low-Glycemic Sweetener, 12.34 Fl Oz, 2 Count
  • (Pack of 2) 12.34 ounce bottles containing 25 percent fewer calories than table sugar
  • Usda organic, star-k-kosher, low-glycemic, ideal for vegans
  • Try in coffee and tea, on pancakes, yogurt, fruit salad, or even in baking
  • Neutral flavor enhances the taste of products without altering them
  • Great sweetening power, highly soluble in hot and cold drinks. Italian Imported
#19 Real Supplements Rated Best in 2020
Splenda Naturals Stevia Zero Calorie Granulated Sweetener For Baking: No Calories, All Natural Sugar Substitute With No Bitter Aftertaste 7.8 Ounce Resealable Bag  (Pack of 1)
  • THE BEST TASTING STEVIA: SPLENDA Naturals Stevia gets its unique sweetness from Reb D, one of the tastiest extracts from the stevia leaf. (We believe the “D” stands for delicious!) Until now, you may have only tasted sweeteners with a stevia extract called Reb A, which can have a bitter aftertaste. By using a stevia extract that’s rich in Reb D, we have truly unlocked the naturally sweet taste of stevia.
  • 100% NATURAL WITH ZERO CALORIES: SPLENDA Naturals Stevia zero calorie sweetener contains nothing artificial; no artificial flavors, colors or preservatives and is completely non-GMO. 
  • MEASURES LIKE SUGAR: Measures cup-for-cup, the same as sugar making it a great, natural, sugar substitute for baking! 
  • ALL-PURPOSE SWEETENER: Great for sweetening beverages, fruit, recipes and more. Use anywhere you would use sugar. 
  • FROM A BRAND YOU TRUST: In the United States, Splenda is the #1 Sweetener Brand recommended by Doctors and Dieticians clinically treating patients and enjoyed by millions each day. 
#20 Real Supplements Rated Best in 2020
Organic Monk Fruit Sweetener with Organic Erythritol Granules, 1:1 Sugar Substitute, 4 Pounds (64 Ounce), Natural Sweetener for Smoothie, Drinks, Coffee, Tea, Cookies, No-GMO
1,658 Reviews
Organic Monk Fruit Sweetener with Organic Erythritol Granules, 1:1 Sugar Substitute, 4 Pounds (64 Ounce), Natural Sweetener for Smoothie, Drinks, Coffee, Tea, Cookies, No-GMO
  • Monk Fruit Granular Organic with Erythritol Sweetener, 1:1 Sugar Substitute, 4 Pound (64 Ounce), Premium Monk Fruit Erythritol and Monk Fruit Sugar Substitute.
  • Great-Tasting Alternative for Sugar, Zero Calories, Low Glycemic Impact, Premium Monk Fruit Brown Sugar Substitute.
  • Best Natural Sweetener for Drinks, Baking, Beverage, Smoothie and More.
  • Non-GMO, No Gluten, No Soy, No Tree Nuts, No Artificial Colors, No Flavors and No Irradiation.
  • Scoop Included to Get the Perfect Measurement Every Time. Take it Daily with or between Meals by Adding it to a Shake or Smoothie, and See What the Most Nutrient-Dense Super Food on the Planet is All about.

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

We needed to put together a site we could send our friends and clients to with confidence they were getting the most updated information.  We hope this site is used as a reference that will make your purchase easier and with as much knowledge as we can share.

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