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
Truvia Original Calorie-Free Sweetener from the Stevia Leaf Spoonable (9.8 oz Jar)
12,279 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
#2 Real Supplements Rated Best in 2020
Agave In The Raw Organic Agave Nectar Sweetener, Blue Agave Syrup, Sugar Substitute for Coffee, Baking, Cooking, Hot & Cold Drinks, Natural, Low Carb, Vegan, Gluten-Free, 18.5oz Bottle (Pack of 1)
10,253 Reviews
Agave In The Raw Organic Agave Nectar Sweetener, Blue Agave Syrup, Sugar Substitute for Coffee, Baking, Cooking, Hot & Cold Drinks, Natural, Low Carb, Vegan, Gluten-Free, 18.5oz Bottle (Pack of 1)
  • All-Natural 100% Raw Blue Agave Sweetener
  • Certified USDA Organic and Non-GMO Project Verified
  • Low glycemic value
  • Vegan and Kosher Certified, Naturally Gluten Free
  • Try it on a waffle, drizzle it on oatmeal, or use it to craft a cocktail
#3 Real Supplements Rated Best in 2020
MONK FRUIT IN THE RAW, Natural Monk Fruit Sweetener w/ Erythritol, Sugar-Free Keto, Gluten Free, Zero Calorie, Low Carb, Vegan, Sugar Substitute, 16 oz. Baking Bag (Pack of 1)
10,613 Reviews
MONK FRUIT IN THE RAW, Natural Monk Fruit Sweetener w/ Erythritol, Sugar-Free Keto, Gluten Free, Zero Calorie, Low Carb, Vegan, Sugar Substitute, 16 oz. Baking Bag (Pack of 1)
  • Made from nature's finest monk fruit, also known as luo han guo native to Asia
  • Keto Certified, Non-GMO Project Verified, Vegan and Kosher
  • Zero calorie, zero net carb plant based sweetness
  • Measures 1:1 just like sugar
  • Spoon zero calorie sweetness into whatever you're drinking, or scoop into your favorite recipes
#4 Real Supplements Rated Best in 2020
WHOLE EARTH Stevia & Monk Fruit Plant-based Sweetener, 400 Packets
14,322 Reviews
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
#5 Real Supplements Rated Best in 2020
NuNaturals Organic Sweetener Stevia & Monk Fruit, Sugar-Free Plant-Based Sugar Substitute, 70 count
282 Reviews
NuNaturals Organic Sweetener Stevia & Monk Fruit, Sugar-Free Plant-Based Sugar Substitute, 70 count
  • Organic sweetener that combines the sweet synergy of stevia and monk fruit; Enjoy the best-of-both worlds at home or on the go
  • No bitter aftertaste; Sweeten tea, coffee, cereal, oatmeal, smoothies, baking, yogurt, lemonade, and more with natural stevia and monk fruit sweetener
  • Enjoy the taste of rich ancient sweetening extracts 150+ times sweeter than sugar; Organic, zero-calorie, plant-based sugar substitute
  • Premium-grade sweetener that complements a health-conscious lifestyle; Effective sugar alternative for low-carb, low-calorie diets; Low glycemic impact
  • 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
#6 Real Supplements Rated Best in 2020
SPLENDA Naturals No Calorie Stevia Sweetener, Single-Serve Packets, 500 Count, 35.27 oz
3,582 Reviews
SPLENDA Naturals No Calorie Stevia Sweetener, Single-Serve Packets, 500 Count, 35.27 oz
  • 100% natural: Splenda Naturals Stevia contains nothing artificial and is completely non-GMO
  • Best tasting Stevia: unique sweetness 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
WHOLE EARTH 100% Erythritol Zero Calorie Plant-Based Sugar Alternative, 4 Pound Pouch (Packaging May Vary )
15,189 Reviews
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
Sale#8 Real Supplements Rated Best in 2020
Stevia Sweetener Powder with Plant-based Erythritol, 4 Pounds ( 64 Ounces) | Keto, 0 Calorie, Low Carb, 4:1 Sugar Substitute, Natural Sweetener, Bitterless, Reb-A Stevia Leaf Extract, Non-GMO, Vegan
486 Reviews
Stevia Sweetener Powder with Plant-based Erythritol, 4 Pounds ( 64 Ounces) | Keto, 0 Calorie, Low Carb, 4:1 Sugar Substitute, Natural Sweetener, Bitterless, Reb-A Stevia Leaf Extract, Non-GMO, Vegan
  • Stevia Erythritol Blend - Plant-based Sweetener Powder, 4 Pounds, Value Size - 4g Per Serving (1Tsp), 453.5 Servings in Total.
  • Natural Sweetener - Highly Purified Stevia Powder with over 98% Rebaudioside A Proprietary Blend with Plant-based Erythritol Granules, Bitter After Taste Reduced, Keto Diet, Low Carb, Sugar Substitute for Baking, Drinks, Smoothie, Coffee etc...
  • No GMOs, No Additives, No Preservatives, No Fillers, No Artificial Colors, No Flavor, No soy, and No Gluten
  • Scoop included getting 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.
#9 Real Supplements Rated Best in 2020
NOW Foods, Certified Organic Monk Fruit Liquid, Zero-Calorie Liquid Sweetener, Non-GMO, Low Glycemic Impact, 2-Ounce
4,475 Reviews
NOW Foods, Certified Organic Monk Fruit Liquid, Zero-Calorie Liquid Sweetener, Non-GMO, Low Glycemic Impact, 2-Ounce
  • ZERO-CALORIE LIQUID SWEETENER: Monk fruit, also known as Luo Han Guo, is our newest zero-calorie sweetener.
  • LOW GLYCEMIC IMPACT: Monk fruit is significantly sweeter than sugar, up to 200 times as sweet and is a fantastic alternative to sugar in beverages.
  • VEGAN: NOW Real Food Organic Monk Fruit Liquid has a delightfully vibrant, sweet taste with very little aftertaste.
  • Use to naturally sweeten your favorite beverages and foods. Sweeten to taste using 5 to 8 drops. Shake well before using.
  • Packaged in the USA by a family owned and operated company since 1968.
Sale#10 Real Supplements Rated Best in 2020
SPLENDA Naturals Monk Fruit Zero Calorie All Natural Granulated Sweetener Jar, 19 oz
2,444 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.
#11 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)
1,556 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.
#12 Real Supplements Rated Best in 2020
SPLENDA Naturals Stevia Zero Calorie Sweetener Single Serve Granulated Packets with Tray, 17.63 Ounce (250 Count) (SP10712500)
2,488 Reviews
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.
#13 Real Supplements Rated Best in 2020
Golden Monk Fruit Sweetener with Erythritol, 4 Pounds - No After Taste - Brown Sugar Substitute, Keto Diet Friendly, Zero Calorie, Natural Sweetener for Drinks, Coffee, Tea, Cookies, No-GMO, Vegan
104 Reviews
Golden Monk Fruit Sweetener with Erythritol, 4 Pounds - No After Taste - Brown Sugar Substitute, Keto Diet Friendly, Zero Calorie, Natural Sweetener for Drinks, Coffee, Tea, Cookies, No-GMO, Vegan
  • Micro Ingredients 2-in-1 golden monk fruit sweetener blended with erythritol. A granulated sugar free blend that is shown to be sweeter than classic white monk fruit and creates no aftertaste.
  • Each pouch offers a 4-pound bulk size that contains 363 total servings. Enjoy keto and vegan-friendly ingredients that hold a 1:1 brown sugar replacement while providing 0 fat, 0 sugar, and 0 calories.
  • The addition of erythritol helps to balance out the two sweeteners so there is no aftertaste left behind. Makes for the perfect sweet tasting superfood additive that resembles real cane sugar.
  • Golden monk fruit uses a different portion of the fruit and plant versus classic white and is shown to hold higher concentrations of sweetness. A great addition to any cooking, baking, beverages, or desserts.
  • Non-GMO monk fruit granules that are made without soy, dairy, gluten, flavors, colors, and tree nuts. Ingredients must pass our 3rd party lab tests to ensure a product that is safe, pure, and potent.
#14 Real Supplements Rated Best in 2020
Wholesome Organic Stevia, Zero Calorie Sweetener Blend, Non GMO & Gluten Free, 2.64 Oz (Pack of 75)
3,336 Reviews
Wholesome Organic Stevia, Zero Calorie Sweetener Blend, Non GMO & Gluten Free, 2.64 Oz (Pack of 75)
  • ORGANIC STEVIA - Say goodbye to those pink, yellow, and blue packets! Our organic sweetener is the perfect natural replacement
  • MULTI-PURPOSE - Sweeter than sugar, our stevia blend goes a long way! It's perfect for those watching their calories or blood sugar levels as it's calorie free and has no glycemic impact
  • GREAT TASTE - With a unique blend of organic stevia and organic erythritol you'll get a smoother, more mellow taste compared to other brands
  • USDA Organic, Non-GMO Project Verified, Kosher certified, naturally Gluten Free, and Vegan
  • PACK OF 75 - Comes in Pack of 75 packets at 1 gram per packet
Sale#16 Real Supplements Rated Best in 2020
Nature Nate's 100% Pure, Raw & Unfiltered Honey, 16 oz. Squeeze Bottle; All-natural Sweetener, No Additives
48,302 Reviews
Nature Nate's 100% Pure, Raw & Unfiltered Honey, 16 oz. Squeeze Bottle; All-natural Sweetener, No Additives
  • Nature Nate’s 100% Pure Raw & Unfiltered Honey in a 16-oz. dispenser is a perfect recipe sweetener and sugar substitute; certified Gluten Free, OU Kosher certified
  • Spread, pour, slather, douse, bake, decorate or add to recipes, acai bowls, smoothies, baked goods, glazes, herbal teas, morning beverages and more for a balanced diet
  • Every bottle of Nature Nate's raw honey has a purity guarantee to uphold strict testing standards that provide an unmatched level of care and precision that would make any honeybee proud
  • Our blend is crafted for exceptional taste, granting us an award-winning flavor through ChefsBest
  • Our honey is raw & unfiltered meaning it is gently warmed for pourability and unfiltered to keep the natural good stuff like pollen intact
#17 Real Supplements Rated Best in 2020
Truvia Organic Zero Calorie Liquid Stevia Sweetener Bottle, Original flavor, 2.7 fl. oz.
3,426 Reviews
Truvia Organic Zero Calorie Liquid Stevia Sweetener Bottle, Original flavor, 2.7 fl. oz.
  • Made with organic vegetable glycerin, water, organic stevia leaf extract, natural flavors, and organic lemon juice
  • Bottle contains 100 servings of Truvia Organic Zero-Calorie Liquid Stevia Sweetener at 1/8 teaspoon each
  • 1/8 teaspoon provides the same sweetness as 1 teaspoon of sugar
  • Organic, Non-GMO, Gluten-free, sugar-free, kosher, and suitable for diabetics
  • Sweeten to taste in hot or cold beverages, smoothies or yogurt
#18 Real Supplements Rated Best in 2020
Anthony's Erythritol Granules, 2.5 lb, Non GMO, Natural Sweetener, Keto & Paleo Friendly
11,400 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
#19 Real Supplements Rated Best in 2020
SPLENDA Naturals Stevia Sweetener 9.8 Ounce Jar
2,300 Reviews
SPLENDA Naturals Stevia Sweetener 9.8 Ounce Jar
  • 100% NATURAL: SPLENDA Naturals Stevia is made with 100% natural ingredients and nothing artificial.
  • ZERO CALORIE: You take the time to be healthy, so we take the time of make the best-tasting zero calorie stevia.
  • TASTES LIKE SUGAR: We carefully select our stevia leaves, dry them and steep them in water. Unlike other stevia brands that can be bitter, we use the stevia extract Reb D, the sweetest part of the leaf, that tastes just like sugar and has no aftertaste.
  • SWEETEN YOUR LIFE: Taste for yourself - we're confident you'll agree. A healthier lifestyle never tasted so sweet!
  • SWEETEN YOUR LIFE: Splenda can be used where you would normally use sugar to sweeten coffee, hot tea, iced tea, iced coffee, lattes, chai, oatmeal, malt-o-meal, cereal, fruit, even in recipes!
Sale#20 Real Supplements Rated Best in 2020
Lakanto, Monkfruit Natural Sweetener, Classic, 1.76 Pounds
1,556 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

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.

Amazon Best Rated Products - Last Updated on 2023-02-03.

DISCLAIMER: There are affiliate links on this page. This means that at no cost to you, we will receive a small commission if you purchase through our link.