13 Natural Sweeteners to Try Instead of Sugar — and the Pros and Cons of Each

Granulated sugar is the most popular sweetener and it’s used in countless beverages, sauces, and baked treats. But sugar consumption is also linked to health issues like unwanted weight gain and diabetes. It’s no surprise that sugar alternatives — especially natural sweeteners — are in high demand.

Although the term “natural” can mean several different things (more on this below), natural sweeteners typically have more health benefits than regular white sugar. 

Many commonly used sugar alternatives are considered natural. Below, we’ll discuss 13 of them and go through their pros and cons. 

But first, it’s important to note that there’s no set or regulated definition of what “natural” means when it comes to sweeteners. So, take this term with a grain of salt (or sugar) when reading labels.

1. Stevia

Stevia is extracted from the stevia plant, which is native to South America. Depending on which part of the plant is used, stevia can be 50 to 300 times sweeter than cane sugar. 

Pros: 

• It has zero calories and won’t spike blood sugar. 

• Its consistency is similar to granulated sugar, making it a good sugar substitute in doughs and batters. It also comes in liquid form, which dissolves easily in beverages.

• Because it’s so sweet, a little goes a long way.

Cons: 

• Some people report digestive issues like bloating or gas.

• It has a slightly bitter aftertaste.

Many stevia products may also contain other sugar substitutes to bulk them up. One is erythritol, a zero-calorie sugar alcohol recently linked to a higher risk of heart-related events, such as stroke and heart attack. Researchers have found that erythritol can increase your risk of blood clots.

EXPERT PICKS: WHAT TO READ NEXT

• Is natural sugar better than refined sugar? Yes, it generally has more nutrients, but it’s important to limit all sugar intake.

• Do artificial sweeteners cause cancer? No. Here, we review the research on aspartame, saccharine, and other artificial sweeteners.

• Carbs that cause blood sugar spikes: Learn the difference between simple and complex carbs and which foods are more likely to cause blood sugar spikes.

While more research is needed to confirm these results, it’s important to consider them if you have risk factors like heart disease or diabetes. Some sweeteners and health foods containing erythritol are marketed as healthy options for people with diabetes since it doesn’t spike blood sugar as much as other sweeteners.

If you’re concerned, check the ingredient labels of sweeteners and choose products without erythritol.

2. Monk fruit

Monk fruit, or luo han guo, is another no-calorie natural sweetener. This fruit is native to China. It’s extracted and dried into a powder that can be used as a sweetener. Monk fruit is about 250 times sweeter than sugar.

Read more like this

Explore these related articles, suggested for readers like you.

Is Maple Syrup Healthier Than Sugar? Here’s How They Compare

What Are Artificial Sweeteners, and Are They Bad for Me? 6 Possible Risks to Consider

Can People With Diabetes Eat Honey? The Pros and Cons of the Natural Sweetener

41 Non-Starchy Vegetables for a Healthy Diet

View more

Pros:

• It doesn’t raise blood sugar levels. 

• Like stevia, a small amount is all you need to sweeten foods and beverages.

Cons: 

• Monk fruit is typically available as a powder, which may not dissolve as easily as sugar. But you can look for a liquid version if you want to use it to sweeten beverages.

• Some monk fruit sweeteners also contain erythritol. If you’d rather avoid erythritol, look for products without it.

3. Allulose

Allulose is a naturally occurring sugar derived from certain plant foods like figs, raisins, and kiwis. It’s considered a rare sugar because it’s found in very small quantities. It’s added to many packaged and pantry foods.

Pros: 

• It’s very low in calories, containing only about 10% of the calories found in regular sugar. It’s also about 70% as sweet as regular sugar. 

• Consuming allulose (7.5 g to 10 g) with regular sugar (50 g) may result in lower blood glucose and insulin levels compared to having regular sugar alone. 

Cons:

• At doses of around 30 g, some people report digestive symptoms, including nausea, diarrhea, and stomach pain. 

• Allulose isn’t well-researched, so its long-term effects aren’t fully understood.

4. Certain sugar alcohols

Sugar alcohols, or polyols, are carbohydrates with a chemical structure similar to sugar. They are 25% to 100% as sweet as sugar and contain about half the calories. Only a few sugar alcohols — like xylitol, mannitol, and sorbitol — occur naturally in plant foods. 

Certain sugar alcohols, including erythritol and xylitol, have been linked to an increased risk of blood clots and heart events. People with an increased risk of heart disease may want to avoid consuming these sugar alcohols.

Pros:

• They’re very low in calories.

• Your body can’t fully absorb them, so they don’t spike blood sugar levels as much as sugar does. 

• Xylitol can help remineralize teeth. It’s used to help prevent cavities and gingivitis.

• Xylitol is available in powdered or granulated textures.

Cons:

• Erythritol and xylitol may increase your risk of blood clots and heart events. 

• Sugar alcohols are generally linked to digestive issues.

• Some people report a bitter taste.

• Xylitol is toxic to dogs, so it’s important to keep foods containing xylitol out of reach of pets.

5. Agave

Agave syrup comes from the sap of the agave plant, which is commonly grown in Mexico and other parts of Central America. It mainly contains fructose, a type of sugar found in fruits.

Pros:

• Naturally sweet, agave is also a good source of minerals, vitamins, and polyphenols.

• It won’t increase blood sugar levels as much as regular sugar. 

Cons:

• Agave syrup has more calories per teaspoon than no-calorie sweeteners like stevia, monk fruit, and sugar alcohols. And it can still cause a blood sugar spike compared to these alternatives.

• It has slightly more calories per teaspoon than sugar (21 calories versus 16 calories). But agave is sweeter, so less of it is needed to sweeten foods.

• Harvesting agave comes with environmental concerns.

6. Honey

Honey is one of the oldest natural sweeteners and has been used for medicinal purposes since ancient times. Chemically, honey is essentially the same as sugar. 

Pros:

• Honey won’t increase blood sugar quite as much as sugar. 

• It contains trace amounts of antioxidants, vitamins, and minerals.

• It may be an effective treatment for colds.

• There are many varieties, each with a unique flavor.

Cons:

• Honey is sweeter than sugar and contains more calories (21 versus 16).

• Compared to lower-calorie sweeteners, it causes a larger blood sugar spike.

• It’s high in FODMAPs (hard-to-digest carbohydrates), so people with irritable bowel syndrome (IBS) may not be able to digest it.

• Its thicker texture can make it harder to dissolve in cold beverages.

7. Syrups

Syrups are thick liquid sweeteners often made from plants or fruits. Maple and date syrups are popular varieties. Maple syrup comes from the sap of a maple tree. Date syrup is made by soaking the fruit. 

Pros: 

• They can be used in many kinds of cooking. Both maple and date syrup can be used as glazes, marinades, or baking ingredients.

• Both syrups contain vitamins and minerals. 

Con: 

• They have about the same amount of calories as sugar and raise blood sugar levels by about the same amount.

8. Blackstrap molasses

Molasses is a thick, dark syrup made by processing sugarcane. Blackstrap molasses is especially thick and contains more nutrients than regular molasses or sugar. 

Pros: 

• It’s a good source of iron and B vitamins and is sometimes used as an alternative treatment for anemia.

• Its thick texture helps add moisture to baked goods. It can also be added to sauces and marinades for added sweetness.

Con:

• Molasses is very high in calories and slightly less sweet than sugar. 

9. Jaggery

Typically used in Asia and Africa, jaggery is a sweetener made from the juices of sugarcane. It’s light brown in color and comes in solid and powdery forms.

Pros:

• Jaggery is an unrefined form of sugar, so it retains vitamins, minerals, and amino acids. 

• It’s used in Ayurvedic medicine to help with cough, digestion issues, and other illnesses.

• Jaggery is slightly lower in calories and has about 70% of the sweetness of sugar.

• It can be used in baking. 

Cons:

• Some products may contain chemicals and additives. 

• Jaggery may cause a higher blood sugar spike than regular sugar.

10. Coconut sugar

Coconut sugar is an unrefined sugar harvested from the sap of the coconut tree. It comes in liquid form but can also be dried into crystals.

Pros:

• Coconut sugar has small amounts of vitamin C, B vitamins, and potassium.

• It’s commonly used in health foods and baking and has a similar texture to regular sugar.

• Some people prefer its flavor.

• It doesn’t raise blood sugar levels as much as regular sugar.

Cons:

• Coconut sugar is slightly higher in calories than regular sugar. 

• Compared to low- or no-calorie sweeteners, it’ll cause a blood sugar spike.

11. Applesauce

Apple cooked into a puree makes applesauce. Not only is applesauce a lunchbox staple, but it can also be used in place of sugar in baking. 

Pros:

• Compared to sugar, applesauce is a low-calorie alternative. 

• It contains fiber, vitamins, and minerals.

• Applesauce won’t increase blood sugar as much as regular sugar. 

Con:

• Some store-bought applesauce is sweetened or artificially sweetened. Be sure to check the label, or better yet, try making your own.

12. Raisins, dates, and other dried fruit

Dried fruits — like raisins, dates, or cranberries — bring concentrated sweetness from the drying process, making them a nice addition to salads, yogurt, and oatmeal. You can also mix them into cookies, muffins, and pancakes.

Pros: 

• Dried fruit contains significantly fewer calories per gram than sugar

• It contains nutrients, including fiber, vitamins, and minerals. 

• Some research suggests that raisins may have a favorable impact on blood sugar and insulin levels.

Con: 

• Some dried fruits have added sugars. Be sure to read package labels.

13. Bananas, apples, and other whole fruit

Fruits are nature’s candy. You can use them as a sweetener in foods like plain yogurt, pancakes, and baked goods. They also blend nicely into smoothies and juices. 

Pros:

• They add sweetness and flavor to food.

• Fruits contain vitamins, minerals, and antioxidants.

• If you use whole fruit, you’ll also benefit from a healthy fiber load. The fiber content can help curb blood sugar spikes compared to regular sugar.

• Whole fruits are an important part of a healthy diet.

Con:

• Compared to low- or no-calorie sugar alternatives, sweeter fruits will raise blood sugar and add calories. 

What are the health benefits of natural sweeteners?

There are a few reasons that natural sweeteners may be a healthier choice than regular sugar:

• Some are low-calorie or calorie-free, which can be helpful for people who want to manage their weight or avoid a sugar addiction. 

• Most have a lower glycemic index, which helps reduce blood sugar spikes and provides your body with a lower, steadier sugar load.

• If the sweetener is a whole fruit, it can be a source of fiber.

• They can provide a depth of flavor that you don’t get with refined sugar.

The best choice of sweetener will depend on your personal tastes, health, and what you’re using it for.

Which natural sweeteners have the lowest glycemic index?

People who are watching their blood sugar levels might be familiar with the glycemic index. The glycemic index ranks foods based on how they affect blood sugar levels. 

No-calorie or non-nutritive sweeteners like stevia or monk fruit have a glycemic index of 0, as they have no effect on your blood sugar levels. A high-glycemic sweetener, such as pure glucose (valued at 100), would dramatically increase your blood sugar levels. Regular sugar, or sucrose, has a glycemic index value of 65.

Among the sweeteners listed above, agave has the lowest glycemic value. Here’s how other natural sweeteners rank.

What are the best natural sweeteners to use in baking?

When it comes to baking, you can try a variety of different sweeteners. Here are some tips on how to use various sweeteners in baking:

• Stevia: Find out how much to use by looking up a sugar equivalent chart, or check the package for a substitution chart. Since stevia products can be much sweeter than white sugar, you’ll usually use less in recipes.

• Fruit purees: Mashed banana, chopped dates, or applesauce can often be used to replace sugar in recipes. Some people decrease the amount of sugar by half and then add the same amount of fruit puree. For example, if the recipe calls for a cup of sugar, you can try using half a cup of sugar and half a cup of fruit puree. Others prefer a one to one swap — replacing all the sugar in a recipe with the same amount of puree.

• Dried fruit: You can decrease the sugar in a recipe by at least one-fourth and replace it with the same amount of dried cranberries, raisins, or dates. You can reduce the sugar by even more if you’d like.

• Regular sugar: You can reduce the amount of sugar in many recipes by 25% to 33% and still enjoy tasty, sweet treats. Better yet, swap out regular sugar for an unrefined option, such as honey, maple syrup, or coconut sugar.

You might want to try a few different options in your favorite recipes to see what works best. You can also find baking mixes that combine different sweeteners.

Which natural sweetener should you avoid?

The sweeteners mentioned above are likely safe for many people. But people with conditions like diabetes or heart disease may want to avoid certain sugar alcohols.

That said, sweeteners should be used in moderation. Even though sweeteners like honey, blackstrap molasses, and maple syrup are natural, they’re high in sugar and still count as added sugars. If you’re trying to cut back on your sugar, make sure to limit your calories from sweeteners to less than 10% of your total calories for the day.

What factors should you consider when picking a natural sweetener?

The sweetener you choose will depend on your health goals, how you’re using the sweetener, and your personal preferences. Talk to a healthcare professional or a dietitian if you have any questions about what’s right for you.

Your health goals

Maybe you’re trying to limit your sugar or calorie intake, or maybe you’re looking for teeth-friendly sweeteners. In that case, a sugar alcohol may be worth considering, since some of them may help prevent tooth decay. 

For a natural sweetener that packs in fiber, fruit may be your best bet. 

Where you are using natural sweeteners

To sweeten tea or coffee, you’ll need a sweetener that dissolves easily. These include stevia, agave, or a sugar alcohol like maltitol.

You might even consider not adding a sweetener to coffee, teas, or smoothies, and instead adding milk or a plant-based milk substitute. After all, milk contains lactose, which is a natural sugar, and many plant-based milks also have some natural sweetness. Unlike low- or no-calorie sweeteners, dairy or alternative milks provide healthy fats, as well as vitamins and minerals.

For cooking or baking, you may have more flexibility in what types of natural sweeteners you can use. Fruit purees, honey, and syrups will enhance the flavor of your food in a way that most processed natural sweeteners won’t.

Your personal preference

Many people find that stevia and sugar alcohols have a bitter or unpleasant aftertaste. You might have to try a few sugar alternatives to find one you like. If you find that you prefer the more traditional natural sweeteners — like honey, molasses, or maple syrup — that’s OK. Just be sure to use them in small amounts.

Frequently asked questions

Why trust our experts?

Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Laurie Tarkan

Laurie Tarkan is a senior health editor for general health and well-being at GoodRx. She has an extensive background in health journalism, and wrote regularly for The New York Times for a decade.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Our editorial standards

Meet our experts