9 Healthy Sugar Substitutes

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 9 Healthy Sugar Substitutes

In our society, sugar consumption is an addiction. Even though you might not eat spoons full of sugar directly, chances are, you are still eating sugar. The truth is, most processed foods contain sugar. Sugar content is often easily hidden from the gullible consumer. I am not going to repeat myself again by saying how bad refined sugar is for your health, chances are … you know it already.

Sugar is the main culprit of many diseases such as obesity, tooth decay, damage to the pancreas, heart disease, premature aging, osteoporosis, hyperactivity in children and more.  So, the hunt for suitable sugar alternatives is been on. Unfortunately, a lot of  sugar substitutes are synthetic (i.e aspartame), which is even worse for your health than sugar itself.  So, here are healthy sugar substitutes that will not only satisfy your sweet tooth, but also provide nutrients.

9 Healthy Sugar Substitutes


Stevia is made from the leaves of the stevia plant. It can be purchased in both powder and liquid forms. It is up to 300 times sweeter than regular sugar.  The secret of its sweetness lies in the fact that the plant accumulates and contains a compound substance – stevioside. This substance is made of glucose, sucrose, steviol and other compounds. At the present time, stevioside is the sweetest natural product. Stevia contains different antioxidants including apigenin, kaempferol and quercitrin.  Stevia has no blood sugar impact as it is an insulin sensitizer that can aid in glucose tolerance and clearance after a meal. (where to find)

Maple syrup

Raw maple syrup is a pure natural product without added chemical components. It contains a lot of minerals and vitamins such as sodium, zinc, iron, magnesium, manganese, calcium, phosphorus, potassium, B vitamins and thiamine. Maple syrup is loaded with antioxidants, including polyphenols which help to fight various diseases. Maple syrup contains less sugar than honey with a very low content of fructose. Therefore, it can be consumed even by diabetics.

Raw Honey

Raw honey is a powerhouse of antioxidants, minerals, vitamins, amino acids, enzymes, carbohydrates and phytonutrients. Honey is essentially a highly concentrated water solution of two sugars, which our bodies break down easier and faster. Because honey is low on the Glycemic Index, it is gradually absorbed into the blood stream. But make sure to buy organic raw honey otherwise the heating during manufacturing destroys several nutrients and enzymes.

Lucuma Powder

Lucuma is a South American fruit which has a similar taste to a mango and is a golden yellow color. Lucuma is a great source of carbohydrates, fiber, vitamins and minerals.  It is loaded with beta-carotene, iron, B2 and B1.  It’s low in sugar which makes it a great sugar substitute for people with diabetes. You can add the powder to your smoothies or other beverages. Lucuma powder has a low glycemic index as it only contains 2 grams of natural fruit sugar for every 11 grams of carbohydrates.  (where to find)

Lo Han Guo

Luo Han Guo is a sweet fruit from China whose extract is used as a sugar substitute. The fruit is used only after it is dried. It is then processed into a powder that contains natural substances called mongrosides. This extract has zero calories and zero glycemic impact making it safe for diabetics. The extract is about 250% sweeter than sugar. It can be used both in cooking and baking. One half teaspoon of Luo Han Guo equals 25 teaspoons of sugar. (where to find) 

Artichoke Syrup

Jerusalem Artichoke Syrup tastes sweet because it contains Fructans—which act very differently than fructose and glucose in the human body.  It has a sweet taste and a low glycemic index which is great for diabetics. Artichoke syrup is rich in inulin, a pre-biotic, which feeds other probiotics in the body, so it is indirectly beneficial for the friendly flora of the intestinal tract. (where to find)

Raw Coconut Palm Sugar

Another healthy sugar substitute is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules.  It has a low glycemic index and is very low in calories.  Coconut sugar is a nutrient-rich sweetener that looks, tastes, dissolves like sugar but is 100% natural and unrefined. It is rich in a number of key vitamins, minerals and phytonutrients including potassium, zinc, iron and vitamins B1, B2, B3 and B6.  (where to find)

Date Sugar

Date sugar is a natural sugar substitute which is made by grinding up dates. It is high in fiber, vitamins, and minerals. Date sugar is rich in calcium, iron, magnesium, phosphorus, zinc, iron, copper, manganese and selenium.  You can substitute date sugar for regular sugar cup for cup. (where to find)

Dried Fruits

Dried fruits can be used to sweeten food. Popular dried fruits include raisins, prunes, dates and figs. For those who wish to sweeten their food with sugar, simply toss in a few pieces of dried fruit instead. They are not only naturally sweet but also add valuable nutrients to you food!


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    • Hi Anastasia! I personally do not use vegetable glycerin but the good thing about it is that it doesn’t affect insulin or blood glucose, which could be good for diabetics. But I would still choose raw honey and coconut sugar over glycerin.

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