4 natural sweeteners you can use instead of sugar

4 natural sweeteners you can use instead of sugar

It can be difficult to completely leave the refined sugar. However, given that refined sugar can be incredibly harmful, it’s definitely worth the effort.

Fortunately, there are a few sweeteners that are really good for your health in nature. They are low-calorie, low-fructose, and very sweet to taste.

Here are 4 natural sweeteners that are really healthy.


Stevia is a very popular low-calorie sweetener. It is obtained from the leaves of a plant called Stevia rebaudiana. This herb has been cultivated in South America for centuries for sweetening and medicinal purposes.

Various sweet compounds are found in stevia leaves. The main ones are stevioside and rebaudioside A. Both are hundreds of times sweeter than sugar. Therefore, Stevia is very sweet and has almost no calories.

In addition, several human-centered studies show that Stevia has health benefits:

Stevia can lower high blood pressure by 6-14% in people with hypertension. However, it has no effect on normal or only slightly elevated blood pressure. In addition, Stevia has been shown to lower blood sugar levels in people with diabetes.

If you need to sweeten something, Stevia may be your healthiest choice. However, many people do not like the taste of Stevia. The flavor may vary by brand.


Erythritol is another low-calorie sweetener. It is a sugar alcohol naturally found in some fruits. However, keep in mind that powder erythritol, which can be purchased, is most likely made by an industrial process.

It contains 0.24 calories per gram and is 70% sweeter than sweetness per gram. Erythritol raises blood sugar or insulin levels and has no effect on blood lipids such as cholesterol or triglycerides. It is absorbed from the intestine but is not excreted from the kidneys at the end. Studies show that erythritol is very safe. However, as with other sugar alcohols, if you consume too much at a time, it can cause digestive problems.

Erythritol is very similar to sugar in taste. Although erythritol does not appear to have health benefits, it certainly does not show any harm at all and is better tolerated than most other sugar alcohols.


Xylitol is a sugar alcohol with a sugar-like sweetness. It contains 2.4 calories per gram or about two-thirds of the sugar’s caloric value. Xylitol appears to have some benefits for dental health, reducing the risk of tooth decay. Xylitol does not raise blood sugar or insulin levels. As with other sugar alcohols, high doses can cause digestive side effects.

If you have a dog at home, keep it where xylitol cannot be reached because it is very toxic to dogs.

Yacon syrup

Yacon syrup is another unique sweetener. It is derived from yacon plants that grow naturally in the Andes in South America. This sweetener has recently become popular with its slimming effect. There are some studies supporting this. It is very high in fructooligosaccharides, which act as soluble fibers that feed good bacteria in the gut.

Yacon syrup can help against constipation and has several benefits because it contains a high amount of soluble fiber. As it can cause digestive problems, it should not be eaten too much at a time.

Are “less bad” sugars healthy like honey

There are several popular sugar sweeteners that health-conscious people often eat instead of sugar. These are usually coconut sugar, honey, and maple syrup.

These are not really different from sugar. They may contain slightly smaller amounts of fructose and a small number of nutrients, but they are not really different for your liver. However, healthy people can consume small amounts of sugar. Small amounts do not harm your metabolism.

If you like using real sugar in your recipes, eat healthily. If you are using natural sweeteners such as honey, use them sparingly. In a healthy, full-food-based diet, small amounts of these natural sugars will not hurt.

4 natural sweeteners you can use instead of sugar