Your Guide to Sugar Alternatives and When to Use Them

Here's your complete guide to sugar alternatives, including stevia, honey, agave syrup and more.

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sugar alternatives Unhealthy Woman Hand Holding Spoon Pouring Sugar 1205964143 Square
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Trying to avoid granulated sugar in today’s world can be tough—even if you opt for low-sugar desserts. Lucky for us, there are plenty of alternatives that still give a nice boost of natural sweetness. From maple syrup to Swerve, read on for our complete guide to sugar substitutes.

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sugar alternatives Maple Grove Farms Pure Syrup
via amazon.com

Maple Syrup

Maple syrup is a thick, sugary liquid. Although it is natural and contains minerals like zinc and manganese, it’s very calorie-dense. It has a deeply sweet flavor and is a delicious substitute for brown sugar in recipes like barbecue sauce and orange chicken, and even works in some sugar-free cookie recipes. In fact, it’s a great way to reduce sugar in recipes.

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sugar alternatives Stevia Raw Sweetener Count Packets
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Stevia

This natural, plant-based sweetener seems too good to be true. Extracted from a South African plant, stevia has zero calories and has been linked to some health benefits, like helping lower blood pressure and regulate insulin levels. Stevia is 200 to 300 times sweeter than sugar, so a little goes a long way. Stevia is typically available in powder or liquid form and can be used as a sugar alternative in any recipe that calls for granulated sugar.

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sugar alternatives Wholesome Sweeteners Blackstrap Molasses
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Blackstrap Molasses

Blackstrap molasses is rich in vitamins, minerals and antioxidants. This natural sweetener has more flavor and nutrients than regular molasses because it’s more concentrated. Use this richly flavored sweetener in place of brown sugar in sauces and marinades, or drizzled on toast.

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sugar alternatives Lundberg Organic Sweet Dreams Syrup
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Brown Rice Syrup

Brown rice syrup is a thick, sweet sugar substitute. It’s made when fermented brown rice is cooked down to form a sticky paste. It doesn’t taste as sweet or intense as honey or maple syrup. Use it cup for cup in place of corn syrup, like when making this caramel popcorn.

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sugar alternatives Wildflower Beekeepers Naturals Sustainably Enzymatic
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Raw Honey

Raw honey is thick in texture and loaded with vitamins, minerals and antioxidants. To best preserve the nutritional value, use raw honey for drizzling rather than cooking, as heat could damage some of the nutrients. Just be sure to never leave it on the bottom shelf, as it isn’t safe for little ones. Try it over granola, cereal, spinach salads or any of these creative toast recipes. Find out if honey is good for diabetics or not.

In storage, honey can change color and crystallize—but check does honey ever expires.

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sugar alternatives Betterbody Foods Organic Coconut Unrefined
via amazon.com

Coconut Sugar

From coconut water to coconut milk, it seems there’s nothing this mighty tropical plant can’t do! Coconut sugar contains a small number of nutrients plus fiber but has the same sweetness and calories as granulated sugar. It’s a bit more coarse than white sugar, though it can be used exactly the same way. And if you’re not a coconut fan, don’t worry. Coconut sugar tastes more like brown sugar than actual coconut.

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sugar alternatives Wholesome Sweeteners Organic Blue Agave
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Agave Syrup

Agave syrup is made from the liquid inside a blue agave plant. It’s slightly more nutritious than sugar and just as sweet. Agave syrup tastes sweeter, though, so it helps you to use less. Try agave syrup in place of brown sugar in fall baking recipes like spice cake or baked apples.

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sugar alternatives Monk Fruit Raw Keto Certified Erythritol
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Monk Fruit

Luo han guo or monk fruit extract is made from crushed monk fruit. It has been used as a sweetener in China for centuries and  is beginning to gain popularity in the U.S. Depending on the brand you buy, monk fruit extract is 10 to 250 times sweeter than sugar and is a great substitute for granulated sugar when baking.

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Anthonys Allulose Sweetener Friendly Alternative
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Allulose

Allulose is a sugar alternative that is similar to fructose, the sugar naturally found in fruit. Allulose contains about 70 percent of the sweetness of sugar and just 10 percent of its calories. Studies have shown that allulose does not appear to affect blood sugar and insulin levels like sugar does, making it a healthier option for diabetic-friendly baking.

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Carrie Madormo, RN
Carrie is a health writer and nurse who specializes in healthy eating and wellness through food. With a master’s degree in public health from the Medical College of Wisconsin, she strives to translate the latest health and nutrition research into interesting, actionable articles. During her six years at Taste of Home, Carrie has answered hundreds of reader questions about health and nutrition, such as if pomegranate seeds are safe to eat, why pregnant women crave pickles and how much caffeine is in a shot of espresso. Carrie is also a former health coach and food blogger.