Sugar gets a bad rap these days – and for good reason! But here is the thing: Sugar is not inherently bad for you. In fact, it is a vital part of our diet. Your body needs it to function, as sugar, especially glucose, is the primary energy source for your brain and muscles. The problem lies not in sugar itself but in the kind of sugar we consume. Most of us are eating far too much of the wrong kind. This is where natural sugar substitutes come into play. They can provide sweetness without the health risks associated with refined sugars.

Here are some of the natural sugar substitutes that are a great alternative to refined sugar:

Stevia

If you are looking for a natural sugar substitute that won’t add calories, stevia is your best bet. It is up to 300 times sweeter than regular sugar. So, you only need a tiny amount to get that sweet flavor.

One of the best things about stevia is that it doesn’t raise blood sugar levels, which makes it a great option for people with diabetes or those who are trying to manage their weight. Stevia also has a mild aftertaste, which some people might not love.

Remember, it is worth trying different brands to find one that works for you.

MLK / Pexels / Much of today’s American diet is filled with added sugars that are processed and refined to provide a quick hit of sweetness. Hence, honey is an ideal option!

Honey

Not only is it a great natural sugar substitute, but it is also packed with antioxidants, vitamins, and minerals. Unlike refined sugar, honey provides more than just sweetness. It offers small amounts of nutrients like vitamin C, calcium, and iron, however, it is still high in calories, so moderation is key.

Maple Syrup

It contains a significant amount of manganese, which helps with energy production and bone health, as well as zinc, which boosts your immune system.

Likewise, it is also a great alternative for baking, cooking, or drizzling over oatmeal and smoothies. Just be sure to choose 100% pure maple syrup, as many commercial brands mix it with high-fructose corn syrup.

Monk Fruit

This small green melon, native to southern China, is incredibly sweet – about 150 to 200 times sweeter than regular sugar. Like stevia, monk fruit sweetener contains zero calories, which makes it a great option for those looking to manage their calorie intake without sacrificing sweetness.

Eat Right / What is especially appealing about monk fruit is that it doesn’t affect blood sugar levels. This makes it a safe choice for people with diabetes.

Monk fruit sweeteners are available in granulated or liquid form and they’re easy to use in beverages, desserts, and sauces. Plus, monk fruit has no bitter aftertaste, which makes it a favorite for those sensitive to the taste of other sugar substitutes.

Pureed Fruits

If you are looking for a more wholesome way to sweeten your dishes, pureed fruits are one of the best excellent natural sugar substitutes. Fruits like bananas, dates, and apples offer a natural sweetness along with fiber, vitamins, and minerals.

The fiber in fruit helps slow down the absorption of sugar into your bloodstream, preventing the spikes and crashes associated with refined sugars.

Pureed fruits are especially great for baking. You can substitute pureed bananas or applesauce in place of sugar in cakes, muffins, and cookies. Not only do they add natural sweetness. But they also keep your baked goods moist and flavorful.