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 Monk Fruit Sweetener - White Sugar Substitute, Zero Calorie, Keto Diet Friendly, Zero Net Carbs, Zero Glycemic, Baking, Extract, Sugar Replacement (Classic White - 3 lbs)
100,828 Reviews
Lakanto Classic Monk Fruit Sweetener - White Sugar Substitute, Zero Calorie, Keto Diet Friendly, Zero Net Carbs, Zero Glycemic, Baking, Extract, Sugar Replacement (Classic White - 3 lbs)
  • 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 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
WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative, 4 Pound Pouch
13,725 Reviews
WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative, 4 Pound Pouch
  • 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
#4 Real Supplements Rated Best in 2020
Truvia Original Calorie-Free Sweetener from the Stevia Leaf Spoonable (9.8 oz Jar)
10,710 Reviews
Truvia Original Calorie-Free Sweetener from the Stevia Leaf Spoonable (9.8 oz 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
#5 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) …
9,000 Reviews
Monk Drops - 100% Monkfruit Liquid Sweetener, Zero Glycemic, Zero Calories, Zero Sugar, No Added Water, Concentrated Monk Fruit (350 Servings) …
  • 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.
#6 Real Supplements Rated Best in 2020
All-Purpose In The Raw Nature’s Zero Calorie Sweetener blended to taste just like sugar,14 Oz (Pack of 1)
832 Reviews
All-Purpose In The Raw Nature’s Zero Calorie Sweetener blended to taste just like sugar,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.
#7 Real Supplements Rated Best in 2020
Truvia Natural Stevia Sweetener Packets, 35.2 Ounce, 500 Count (Pack of 1)
12,082 Reviews
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
#8 Real Supplements Rated Best in 2020
Xlear XyloSweet Non-GMO Xylitol Sweetener, 5lb Bag
6,339 Reviews
Xlear XyloSweet Non-GMO Xylitol Sweetener, 5lb Bag
  • 100% Pure Xylitol: XyloSweet is a 100% pure xylitol sweetener derived from the fibrous parts of plants, similar in taste to regular organic sugar. We use no filler, flow agents or other additives. Granulated xylitol is a natural sugar that tastes just like sugar and a great choice when looking for sweetners and sugar alternatives.
  • Delicious Low Calorie Sweetener: Xylitol may assist in achieving and maintaining a healthy body weight when used with health food. Xylitol sugar is 40% lower in calories than regular sugars, but contains the same sweetness. It can be a great choice for using in diabetic foods and snacks, keto friendly foods or used in blood sugar support supplements.
  • Convenient Sugar Replacement: XyloSweet can be be used as a substitute for baking sugar and most other common sweeteners and sugar alternatives without compromising taste or texture. XyloSweet is diabetic safe with a glycemic index of 7, as opposed to 65 for most table sugars.
  • Great Taste: Unlike other sugar substitutes, xylitol has no after-taste and can be used in most recipes that call for sugar in equal portions without making any additional adjustments.
  • Usage: When cooking, replace sugar with XyloSweet in equal measurements. Xylosweet is heat stable for cooking and baking. It mixes and dissolves like common sugar. XyloSweet is Non-GMO Project verified for purity and quality you can trust.
Sale#9 Real Supplements Rated Best in 2020
Honey & Oats: Everyday Favorites Baked with Whole Grains and Natural Sweeteners
58 Reviews
Honey & Oats: Everyday Favorites Baked with Whole Grains and Natural Sweeteners
  • Hardcover Book
  • Katzinger, Jennifer (Author)
  • English (Publication Language)
  • 176 Pages - 04/29/2014 (Publication Date) - Sasquatch Books (Publisher)
#10 Real Supplements Rated Best in 2020
NuNaturals Organic Pure Stevia, Planted Based Natural Sweetener, 1 kg
241 Reviews
NuNaturals Organic Pure Stevia, Planted Based Natural Sweetener, 1 kg
  • All Natural Zero Calorie Pure White Stevia Sweetener Powder (25,571 Servings)
  • Sugar substitute - A sugar free, natural, premium-grade, zero calorie sweetener. NuStevia has a bitter-free taste that is rated over twice as sweet as other brands.
  • Easily dissolves - Instantly in hot or cold beverages or foods.
  • Use in tea, coffee, cereal, smoothies, baking, lemonade or anything else that needs sweetening.
  • NuNaturals started in 1989 with the mission of "Helping to keep you well." Today, that mission drives us to offer the best-tasting, all-natural ingredients to support your wellness.
#11 Real Supplements Rated Best in 2020
SPLENDA Naturals Stevia Zero Calorie Sweetener Single Serve Granulated Packets with Tray, 17.63 Ounce (250 Count) (SP10712500)
  • 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.
  • LITTLE PACKET, LOTS OF SWEETNESS: Every individual 1 gram packet of Splenda Naturals Stevia zero-calorie sweetener equals the same sweetness as 2 teaspoons of sugar!
  • 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.
#12 Real Supplements Rated Best in 2020
Lakanto Monkfruit Natural Sweetener Variety Pack, Classic & Golden Sweetener, 8.29 Oz
3,810 Reviews
Lakanto Monkfruit Natural Sweetener Variety Pack, Classic & Golden Sweetener, 8.29 Oz
  • TASTES just like sugar | Zero net carbs, Zero calorie, Zero glycemic Sweetener
  • 1:1 SUGAR REPLACEMENT | Lakanto has a perfect mix of monk fruit and erythritol to match the sweetness of sugar and maintain your baking and cooking needs
  • LIFESTYLE FRIENDLY | Keto, Diabetic, Candida, Paleo, Vegan, Low Carb, Low Sugar, NON-GMO, and All Natural
  • CLASSIC & GOLDEN | Golden Lakanto is a brown sugar substitute and our Classic White is a white sugar substitute | Color and Flavor comes from different parts of the Monk Fruit
  • INGREDIENTS | NON-GMO Erythritol and Monk Fruit Extract | NO Natural Flavoring, NO Fiber, NO Maltodextrin, NO Artificial flavoring or sweeteners
#13 Real Supplements Rated Best in 2020
Anthony's Erythritol Granules, 2.5 lb, Non GMO, Natural Sweetener, Keto & Paleo Friendly
11,022 Reviews
Anthony's Erythritol Granules, 2.5 lb, Non GMO, Natural Sweetener, Keto & Paleo Friendly
  • Premium Natural Erythritol Granular Sweetener
  • 70% as Sweet as Table Sugar with Virtually Zero Calories
  • Crystals that dissolve like table sugar, perfect for baking!
  • Low Glycemic Impact, Low Carb, Keto Friendly, 0 Calorie Sugar Alternative
  • Batch tested and verified gluten-free and Sulphur Dioxide Free, Non-GMO & Vegan
#14 Real Supplements Rated Best in 2020
SPLENDA Naturals Monk Fruit Zero Calorie All Natural Sweetener Substitute, Keto Sugar Alternative, 80 Count Packets
349 Reviews
SPLENDA Naturals Monk Fruit Zero Calorie All Natural Sweetener Substitute, Keto Sugar Alternative, 80 Count Packets
  • 100% NATURAL - Great tasting, Non-GMO Project verified, 100% natural zero calorie sweetener made from monk fruit extract and erythritol.
  • GREAT ON THE GO  -  Convenient packets for natural sweetness at home or on-the-go. Sprinkle in your coffee, tea, yogurt and more!
  • KETO FRIENDLY & 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 monk fruit, also known as luo han guo - a small round fruit that is 150-200 times sweeter than sugar!
  • A NAME YOU TRUST: Made by SPLENDA, the #1 recommended sweetener brand among healthcare professionals clinically treating patients.
#15 Real Supplements Rated Best in 2020
SPLENDA Naturals Stevia Zero Calorie Sweetener (19 Ounce Jar)
2,427 Reviews
SPLENDA Naturals Stevia Zero Calorie Sweetener (19 Ounce Jar)
  • THE BEST TASTING STEVIA: SPLENDA Naturals Stevia gets it's 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: Splenda Naturals Stevia contains nothing artificial; no artificial flavors, colors or preservatives and is completely non-GMO.
  • ALL-PURPOSE SWEETENER: Use anywhere you would use sugar including in drinks, baking and sauces.
  • ZERO CALORIES: Calorie free, sugar free and great tasting, Splenda Naturals Stevia is a simple step to cut calories and help with weight management. It's also suitable for people with diabetes.
  • SWEETEN YOUR LIFE: With no bitter aftertaste, using Splenda Naturals Stevia sweetener is the natural way to go and you won't miss the sugar!
Sale#16 Real Supplements Rated Best in 2020
SPLENDA Naturals Monk Fruit Zero Calorie All Natural Granulated Sweetener Jar, 19 oz
1,578 Reviews
SPLENDA Naturals Monk Fruit Zero Calorie All Natural 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 & 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 #1 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.
#17 Real Supplements Rated Best in 2020
NuNaturals White Stevia Powder, All Purpose Natural Sweetener, Sugar Free, 5 Pound Bag
111 Reviews
NuNaturals White Stevia Powder, All Purpose Natural Sweetener, Sugar Free, 5 Pound Bag
  • 5 lb, Sugar Free, Calorie Free Stevia Sweetener
  • 5 lb, Sugar Free, Calorie Free Stevia Sweetener
  • 100% Natural - NuStevia White Stevia is a pure and premium-grade natural plant extract, with all sweetness and no bitterness
  • All Purpose Sweetener - Use in coffee, ice cream, cocktails or for delicious baked goods.
  • Easily Dissolves - No excessive stirring, heating, or crunching through stubborn sugar granules. NuStevia White Stevia Powder natural sugar substitute dissolves instantly in hot/cold beverages or foods
#18 Real Supplements Rated Best in 2020
Purecane Zero Calorie Sugar Substitute | Made from All Natural Sugar Cane | Diabetes-friendly | Keto-friendly | Gluten-free | 100 Count Sachets, Purecane, 4.5 Ounce
1,987 Reviews
Purecane Zero Calorie Sugar Substitute | Made from All Natural Sugar Cane | Diabetes-friendly | Keto-friendly | Gluten-free | 100 Count Sachets, Purecane, 4.5 Ounce
  • MEET THE NEW SWEET: We discovered a revolutionary way to ferment sugarcane, bringing you the purest no-calorie sweetener in the world. Purecane is a 2019 World Food Innovation Award Winner!
  • IT’S NOT MAGIC. IT’S NATURAL! Reb-M—the main ingredient in Purecane—is a sweet molecule found in nature. We’ve found a way of creating it from sugarcane—so it’s no wonder it tastes like sugar. After all, that’s exactly where it comes from.
  • EASIER FOR YOUR BODY TO PROCESS: Diabetes-friendly! Purecane contains zero calories and is non-glycemic, which makes it simple for your body to metabolize; it won’t spike blood sugar levels or cause any crashes, nor will you store it as fat.
  • SWEETER FOR YOU AND THE PLANET: Purecane is made from sustainably sourced and non-GMO sugarcane. And so is the box! But we don’t recommend eating it—trust us, it tastes just like cardboard.
  • BRING OUT THE SWEET: Enhance your favorite foods! Berries taste .berry-er! Chocolate . chocolatey-er! Iced coffee .coffee-er! In a Purecane world, everything tastes like itself, just sweeter, and better .er (you get the picture).
#19 Real Supplements Rated Best in 2020
SweetLeaf Stevia Sweetener, Natural, 70 Count
6,834 Reviews
SweetLeaf Stevia Sweetener, Natural, 70 Count
  • Natural sweetener made from the stevia leaf
  • Ideal for people with diabetes or for those looking to manage their weight
  • No calories or carbs, no artificial ingredients
  • Non-glycemic response, no bitterness or aftertaste
  • Non GMO Project Verified
#20 Real Supplements Rated Best in 2020
Truvia Natural Sweetener, Spoonable, 9.8 OZ ( Pack Of 12 ) ( Packaging May Vary )
302 Reviews

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.

With over 30 years experience in the health and fitness industry, we are a team of fitness bloggers and entrepreneurs, certified personal trainers and nutritionists contributing to bringing the most up-to-date content.  We send our friends and clients here for reference to new supplements and hope it serves as a reference site for you as well.

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