9 Awesome Sugar Alternatives
After last week’s post about the 8 foods people think are healthy, but aren’t I want to take off my Bad News Betty hat and give you guys something that will add a little spring in your step as you’re trawling the aisles of your local health food store. We all know that white sugar ain’t great. In fact, it’s kind of like the crack of the culinary world (if you want to be lenient enough to call it food). And as I pointed out last week, agave isn’t the holy grail of sweeteners that it is made out to be. So, to clear away those dark clouds looming over a potentially un-sweetened life, here is a list of awesome natural sweetener options.
1. Raw honey | Unless you’re a strict vegan, I would say that raw honey is the sweetener of choice. It’s definitely my favourite. Read all about the benefits of honey here. Superfoods expert David Wolfe says to look for wild honey because it is lower in free fructose and higher in trace mineral content.
2. Maple syrup | Maple syrup is my favourite sweetener if I’m baking cookies of oatmeal cake, and it is divine over baked fruit. It is also full of super beneficial minerals. However, be sure to buy authentic organic maple syrup. The conventional stuff is usually fake coloured sugar water and not at all healthy.
3. Brown rice syrup | Brown rice syrup offer a more subtle, mellow sweetness to your food. I use it in this brown rice pudding recipe, and it is delicious. Sorry to tease! I have just read that brown rice syrup may contain high levels of arsenic. This is not cool. I’m going to continue to look into it, but this is the study that all of the health news reports are coming from.
4. Dates (or date paste) | Dates are very sweet, but they are great because they are packed with fibre. If using whole, the fresh Medjool dates are the best. If paste is required, buy organic date paste or make your own by blending or cooking them with a little water over low heat.
5. Stevia | If you’re diabetic, have candida or cancer, or you’re just worried about your blood sugar levels at all, stevia is the way to go. It won’t mess with your blood sugar levels at all. The green leaves are better than the white extract though. It’s super sweet, so you only need a small amount.
6. Yacon | Yacon (a relative to the Jerusalem artichoke) is commonly available as dehydrated chips and as a syrup. The syrup is rich in iron and only mildly glycemic. Just be sure to by certified organic.
7. Xylitol | Like stevia, xylitol does not feed candida or cancer. Originally isolated from birch syrup; it is now available as a white powder. Update: Xylitol is one I am not promoting any more. It is processed by man-made chemicals, which means it is not natural. And I’m not a fan of anything that is not natural!
8. Coconut sugar | With a minimal effect on blood sugar levels, coconut sugar is emerging as a favourite among vegans and raw foodies. It isn’t technically raw though, being the boiled down sap harvested from unopened coconut blossoms.
9. Molasses | If you can handle its rich flavour, molasses is a super healthy addition to your diet. It’s rich in vitamins and minerals, but be sure to select unsulfured, organic sugarcane molasses. Read more here.
Note: Even though each of the above is a natural sweetener and they are healthy to consume, most of them are still technically sugar and should be enjoyed as treats rather than in bulk.
Further Reading …
# Have a raging sweet tooth? You might want to read 10 Steps For Dealing With Sugar Addiction.
# Artificial sweeteners (such as Equal, Splenda, and those found in diet soft drinks and chewing gum) are not a good sugar alternative. They are incredibly toxic and damaging to the body. Read more about that here.
What’s your favourite natural sweetener? I’d love to hear your sweet inspiration in the comments below.
Positive affirmation for the day: Whenever a sugar craving hits, I take inventory of my life and look at what areas need a little sweetness.
MAKE PEACE WITH YOUR PLATE: HOW TO END YOUR TORTURED RELATIONSHIP WITH FOOD.
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POSTED IN: brown rice syrup, coconut sugar, dates, honey, maple syrup, molasses, natural sweeteners, stevia, sugar, sugar alternatives, sweets, xylitol, yacon syrup
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I love Natvia which is stevia mixed with grape seed extract, it tastes very similar to sugar and doesn’t have the bitter stevia after taste. I’m a fan of honey and mayple syrup too!
yep just started using this too… much better for cooking…
I’m in the middle of reading sugar blues, awesome book, love the history along with all the mind blowing information….So, this post of sugar alternatives comes at a perfect time. Some I’ve heard of, some I was mislead (with the hype) at believing it was a better choice for me. I was so happy to see some new names I’ve never heard of, but now very intrigued to try.
I love the information you provide… Wellness Warrior Rocks! Thank you for keeping me/us informed.
My favorite is mayple syrup, but the kids like honey. We still have sugar but the only one you will find in my cupboards is rapadura. Its quite funny to see everything go brown, from my lemonade to ice-cream. Nothing is pretty coloured.
Oh thank you so much !! I am currently off all sugar and fruit due to excess candida in my gut. I didn’t know I could have xylitol…. !!! great article as always…. keep up the great work ! 
Would I be correct in assuming that there is little point in using raw honey if I’m going to bake something? As it’s going to be cooking away in the oven, it would likely lose most of it’s raw benefits?
Hi Louise, I used to do a lot of baking with honey and it only just clicked recently that this would turn it from raw to heated. This is why I use maple syrup instead. x
Hi Jess, do you use maple syrup instead because it has a higher boiling point, so it technically is more raw than honey that is used in recipes? Just trying to understand why you use maple syrup instead. Great information and thanks for the article, I think I’ll be back here often to look for good articles to share on my facebook page http://www.facebook.com/SafeShoppingMadeEasy.
Nyssa Millington » Hi Nyssa, as soon as honey is heated it losing its nutritional value which is why I try to use it just raw. I’m not too sure about the boiling point of maple syrup, but that would make sense. Thanks so much! x
Thanks Jess, It’s nice to have a positive list to play with. Some new things to try… Yummo!
Hi Jess, with regard to Stevia, is the stuff you buy at the supermarket OK? Its always on the shelf near the “nasties” Splenda, aspartame, etc etc. But it seems like it has nothing added. My local supermarket has it in a large jar as well as in a box full fo sachets. Thanks, Helen
Hi Helen, you just need to make sure you are buying organic stevia and you should be fine. The fresh green leaves are better than the white powder, but if you can only find the white stuff it’s okay to use. x
Hi, do you know where I can go (web the best, or a book) to get receipies for no sugar/stevia cooking? Need some direction for snacks/cookings/desserts? thanks
Debbie » Sure! These are some of my favourite sites:
http://mynewroots.blogspot.com.au/
http://www.sweetlyraw.com/
http://www.veggienumnum.com/
http://www.coconutandquinoa.com/
http://www.veggie-wedgie.com/?page_id=1862
Enjoy! x
love this list! Thanks for sharing!
Thanks for sharing this list, yay now I can use the stevia I bought and haven’t used in over 6 months!
you didn’t include Natvia? is that stuff ok to eat?
Yes it’s okay as well. Natvia is a brand of stevia mixed with fruit extract. x
Hi Jess,
You forgot Jessica Ainscough – she’s my daily dose of sweetness!!
Spike » Ha ha thanks Spike!
Honey, coconut sugar and xylitol are my faves. I’m yet to try yacon! I think there’s merit in varying sweeteners as they’re all quite different nutritionally. In an effort to get more iron into my diet I’ve been making a drink of molasses and chia seeds after a work out, it’s not for the faint hearted but I actually quite like it
Ooh good list – I did the Sarah Wilson I Quiit Sugar program (which was brilliant) but still have the odd sweet craving. Have you tried this recipe for raw brownies made with dates? It’s AMAZING.
http://mynewroots.blogspot.com.au/2011/04/raw-brownie.html
Not yet but I plan too! Love everything Sarah Britton makes x
Great article. Glad you left out Agave, here in the UK products containing Agave are often sold as “sugar free” which drives me nuts. On the topic of toxic rice, you need to watch out for mercury too…. http://www.timeforwellness.org/blog-view/mercury-laced-rice-for-dinner-147
I am an avid user of stevia in all my yummy or dehydrated goodies. I find my bubba loves raw honey and pure canadian maple syrup
Whit sugar bad news full stop.
this natural sweetener are fantastic!. i will start to use it in my cooking and of course in my baking hobby. can you give me some recipe using this 9 alternative sweetener.?
Nicole » Hi Nicole, sure thing. Check out the sweet recipes section of my site, there are heaps in there: http://www.thewellnesswarrior.com.au/category/recipes/sweet/ x
Hi,
I have just made some amazing chocolates using Sweet Freedom. Apparently it is 100% from fruit (apples, grapes & carob).
I am hoping that this sweetener is o.k. to use, as the raw vegan chocolates really were so good. I have just had the last one.
The recipe does say that I can also use maple syrup. So if you say that Sweet Freedom is not so good, then I do have other alternatives thank goodness. Unfortunately Xylitol brings me out in a rash, as does raw honey so I have to be so careful as to what I eat.
Kate » Hi Kate, I have not heard of Sweet Freedom before so I’m not too sure. Sorry! Maybe do a Google search to see if anyone is talking about the pros and cons. xx
What is David Wolfe’s definition of wild honey? I thought all honey was wild. I buy local unfiltered or lightly filtered (so as not to remove pollen) raw honey.
I love using pure maple syrup for baking! I do live in Canada after all and we have some deliciously fresh variations I’m also a fan of unsulfured molasses (we like it on buckwheat pancakes!) and of course, honey too!
Noooo! Say it ain’t so, I use Pure Harvest rice malt syrup in everything because it’s the most fructose-freindly.
Hi Jessica,
I bought maple syrup today to use in baking, thanks so much for the info I have been hoping to replace sugar for sometime but here in Italy only honey and toxic sweeteners could be found , until today that is !
I shared your vital wisdom with my CityGirl page on Facebook, Ancient Wisdom for the Modern CityGirl I am sure you will help al lot of women here too.
Gratitude, Grace
HI Jess,
Go girl!! You’re making such a fabulous contribution with your wellness info and inspiration. I love your writing and blogs and I applaud you wholeheartedly..
Re this post- what about “Rapidura” sugar?
It’s available organically at my health store and I originally bought it from Jay’s Ayurvedic stall at the Eumundi markets.
I understand it is pure dried sugar cane juice- i.e. no processing and no additives.
Just the pure juice.
It’s a beautiful rich brown colour and has, like other raw natural sugars, a more mild sweet flavour. When I served it up recently in my father’s cup of tea he asked me “have you sweetened this?”
Have you looked into it or know of it?
Warm wishes to you,
‘JOY’:) Karakrista
Karakrista » Hi Karakrista, thanks so much! I have looked into rapadura, but when I was researching it I came across this from David Wolfe:
“Rapadura is one of the many names of this highly processed and highly heated product. This is almost pure sucrose, like maple, but lacks in minerals. Evaporated cane juice is known to aggravate all sugar-sensitive conditions from diabetes to candida to cancer.”
This is why I left it off the list.
Has anybody tried lo han? I just ordered some to try from swansonvitamins.com It is derived from a Chinese fruit and is said to be pleasant and mild. It is also nutritious according to this website and others. http://www.lohansweetener.com/
I use organic apple juice concentrate a lot, yet I haven’t come across many people or recipes in the health community that do! Do they know something I don’t ???
The sugar alternatives are so awesome, but personally I prefer raw honey and sugarcane the most. They have a lot of health benefits.
Raw honey is also my sweetener of choice.Compared to artificial sweeteners honey has many advantages including medicinal. I detest artificial sugars because of their toxicity .Thanks for the natural sweetener options list.
Just found this tidbit of info re honey
In Stanley Burroughs’ book, he not only says that you should be using maple syrup, but specifically says not to use honey, and denounces it and any supposed qualities it has, both for the master cleanse and in a regular diet.
Honey must not be used at any time internally. It is manufactured from the nectar picked up from the flowers by the bees—good enough in itself, perhaps—then predigested, vomited and stored for their own future use with a preservative added. It is deficient in calcium and has many detrimental effects for the human being.
According to one authority, honey is "a magical and mystical word in Healthfoodland. It is one of the most overpromoted, overpriced product being sold to gullible health foodists. The great value attributed to honey is delusive…honey is only a little less empty and more dangerous than sugar."
Just as with alcohol, honey, being predigested, enters the blood directly, raising the sugar content very rapidly above normal. To correct this, the pancreas must produce insulin immediately or possible death can occur. More insulin than necessary is likely to be produced, and the blood sugar level then drops below normal. This can produce blackout spells and even death if it goes to low. When blood sugar is below normal, a person will feel depressed. The regular use of honey can create constant imbalances wich in turn will adversely affect the normal function of the liver, pancreas and spleen. Hypoglycemia and hyperglycemia are the results of the use of unbalanced sugars. The balanced sugar in maple syrup and sugar can juice causes no dangerous side effects. Artificial, synthetic, and refined sugars have no place in a natural diet.
You can read the entire book online, here: http://www.geocities.com/HotSprings/…r_cleanse.html
Now I am confused and sad, I like honey…
fr
why is it that every single person (or most) you have interviewed for foodie friday all use agave in their recipes!
I’m somewhat confused, are they aware and continue to use this product or they haven’t read your latest research and are still in the dark that it’s highly processed product
So I question what do organic vegan cafes use as a sweetner in their desserts/foods etc…hmmmmmm!
is it safe to eat anywhere anymore 
David Wolfe is not a reliable source of nutritional advice. He promotes ‘superfoods’ that are expensive and of dubious benefit.
Bottom line regarding ‘sweeteners’ of all kinds: Best to get your ‘sugar’ from fresh fruits. You get all the nutritional benefits that come with the complete fruit package. Want something sweet? Eat fresh fruit. Honey jacks the blood suger too high, too fast.
Fresh fruits and vegetables are the true superfoods.
does the arsenic in brown rice syrup apply to organic brown rice syrup as well? thanks jess xx
I have read the research on Brown Rice Syrup and links to arsenic levels and have decided that it is safe to consume.
I’ve read a bit about sugar, regular sugar that is, and a bit about honey.
The reason why they actually don’t recommend to eat sugar, is because it’s high in fructose.
Fructose is the bad guy, and as far as I’ve understood, glucose is a better guy because the body can use it right away, and doesn’t store it in the liver and it doesn’t cause metabolic syndrome.
However, honey has a very high percentage of fructose, and therefore it’s sweeter than regular, refined sugar. Even though it’s natural, its fructose also has the bad side effects that sugar has. So now I’m even more confused.
So, I have a question for you that I hope you’re able to answer – which sweetener has the lowest level of fructose?
Hi Jess, what about Natvia? It says its derived from Stevia plant.
Iva » Hi Iva, yes Natvia is great also. x
I am sugar free so avoid maple, honey, agave etc…
We eat dry little treats but buy sugar free chocolate sweetened with xylitol and we occasionally use Natvia in baking.
Mmmmm auto correct! Should say we eat some little treats
Hi Jessica, please do some more looking into Xylitol for us all. After hearing bad reports from a nurse, checking it out on Natural News, the reading this article…http://www.crunchybetty.com/xylitol-should-we-stop-calling-it-natural I think we should all give xylitol a bit miss until further research is done. Thanks!
Kylie – Organics at Redcliffe Jetty Markets » Thanks so much Kylie! I have just updated the article with this info. I was always on the fence about xylitol and have never used it myself. I agree that it should be avoided and other natural sweeteners used instead. x
I didnt know green leaves were better than the white extract for Stevia – thanks for the info!
I think Organic Erythritol is a great alternative .Naturally occurring in some foods .It was made before and then left the market and now is back ..it will be available in Retail soon. Is available to as an ingredient at this time to manufactures, bakers or private label manufactures by the pallet. It will be available soon in retail.
Hi Jess,
I have used stevia and agave in the past. I loooooooveee agave but haven’t been buying it since being back in Australia after extended North American travels.
Recently I was speaking with a woman who was selling the supposed good (unrefined)forms of both stevia and xylitol and so I could see them all bagged up but didn’t get to purchase any. She said that all the white stevia is over processed & refined and there is not point in using it, and that real stevia should be the green variety once it’s in a power form. This is what she was selling.
Then she went on to tell me about xylitol and that it’s the best one to use due to it’s healing properties and health benefits, clearly buying this unrefined as well, and that it’s taste is much more like sugar than stevia is.
I can’t help but wonder about it, now that I’ve seen such brands as ‘Equal’ sweetener, selling their branded equal stevia, jumping on the bandwagon to cash up. These companies don’t have our health & well-being as their priority.
Lastly I really am curious about xylitol as when I was in the States, my sinuses were irritated and so I opted for a natural spray which happened to have xylitol in it and it was amazing. Coming back home, I bought a doctor prescribed one which did nothing and cost me an arm and a leg.
Would you please let me know if you find any more info that changes your mind about unrefined xylitol or could enlighten me further.
Thanks Jess,
Love your site & abundance of info xx
PS I just clicked on the xylitol link and am skimming it. Oh boy, not good. Same with some of the other people here, I am not sure what to think anymore.
Raw honey it is!
Hi, have you heard about rapadura sugar and its benefits?
Obviously just another treat sugar still ut worth looking in to. Here’s a link:
http://quirkycooking.blogspot.com.au/p/refined-vs-natural-sugars.html
I have just bought some barley malt… haven’t tried it yet, but it was touted as super great…
Thanks for taking Xylitol off the list. Even small amounts are toxic to our canine friends and they seem to search it out. If it is toxic to them (liver/kidney damage) it is probably not good for us either.
This is great info, as usual
I’ve been on the I QUIT SUGAR 8 week plan as it’s given me the kick that I had needed. I don’t always listen to my own good advice! 
Coming in to Winter, especially, I wanted to help the good bacteria thrive, get a healthier gut and feel my immune system is strengthen (long story after my 2nd pregnancy.) I am normally all for the more natural sources like quality raw honey & maple syrup for their abundance of health benefits and I will be using these again soon.
I did recently try to ask Sarah if Yacon Syrup would be a better alternative to Rice Syrup but didn’t get a reply- she is a very busy lady of course and I understand that. Her book has created some much needed awareness.
I look forward to hearing some more info on brown rice syrup as I have been unable and too time poor to find some reputable studies.
I am a big gum chewer. I have to have some in my mouth all the time! I saw how all the gum was sweetened with aspertame so searched until I found (what I thought) was a great find! Spry. Now I see you have discovered Xylitol isn’t so good. Do you know of any gum out there that is completely natural with no chemicals? Thanks ~Susan
what about monk fruit?
I just read your 8 Foods People Think Are Healthy (But Aren’t) article on MindBodyGreen. As for soy – is tempe or edemame ok? I’m vegan and looking for protein sources in addition to beans/grains.
Sucanat, short for Sugar Cane Natural is the best form of Sugar in it’s natural and NOT chemically processed state..it is cold processed and not heat procesed..you can find it at Whole foods or Trader Joes or on http://www.LBOrganic.com Organic Brown Rice Syrup is best for Diabetics..the brand from “Lundberg” is great and no Arsenic in it.
Glad to see Xylitol and brown rice syrup crossed out. Stevia is the only sweetener I use. If you have any issues with adrenals or with maintaining blood sugar levels, in my experience, stevia is the only one that is safe.
Xylitol is a healthy natural sweetener. It isn’t man made. And no chemicals. It’s a natural fiber derived from vegetables and fruit. Therefor our bodies turn it in to a fiber which has no affect on blood sugar or triglyceride levels. The ONLY other natural sweetener that turns into total fiber (vs sugar or chemicals) is Stevia. Honey, maple, and any fruits all turn to sugar which has an affect on blood sugar levels. Although they are more nutritious and lower on the glycemic index than sugar or high fructose corn syrup. Coconut palm sugar is also a very good alternative. coconut sugar does retain quite a bit of the nutrients found in the coconut palm. There isn’t a lot of data on this, but according to the Phillipine Department of Agriculture, coconut sugar contains several nutrients.Most notable of these are the minerals Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants that may also provide some health benefits.
Then it contains a fiber called Inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular table sugar.
Unfortunately “not having an effect on blood sugar” is not the only problem with sugar. The ‘taste’ of sweet on the tongue stimulates insulin secretion from the pancreas before the stevia, et al even get down to the small intestines. Elevated secretion of insulin is what causes insulin resistance. Sugar isn’t the only trigger. Insulin is a ‘growth hormone’ making us fat(ter) and stimulates tumor growth.
I would love to hear what Sarah Wilson’s thoughts were on rice syrup now as everyone on IQS is going through bottles full….
Hey Jess,
Just a little note on stevia:
It appears that there’s no real decision on this one just yet, there are thoughts about it being related to genetic toxicity – It appears that it’s certainly not as harmful as aspartame and some of the others but there’s no evidence that it’s not harmless either.
I got my info from this: http://www.ncbi.nlm.nih.gov/pubmed/18556105
Have you heard of ‘Petimezi?’ It is a natural sweetener made in Greece from the Must of grapes. (made from the grape skins after the juices have been squeezed out) We use it to make a special Greek cookie called ‘Moustokoulouro!’ I’m not sure if it is available in other parts of the World, but you might ask at your local Health Food Store or at a store that sells foods from Greece. Better yet, come to Greece for a holiday of a life-time!