Which natural sweetener is the healthiest

Note: Whole fruits blended up also make wonderful sweeteners for many dishes, too. For example, add a few pieces of fresh blended pineapple or apple to a sauce to add sweetness. The list below is specifically focused on sweeteners that are not whole fruits and veggies.

Depending on the plant source, honey can have a range of flavors, from dark and strongly flavored, to light and mildly flavored. Whole pitted dates and date paste made from blending soaked dates with water both also make great sweeteners. To soften dates, soak them overnight at room temperature, or for 15 minutes in warm water. Click here to learn how to make date paste. I like the Medjool variety of dates. Approximately 40 gallons of sap are needed to make one gallon of maple syrup.

Maple syrup has a much lower fructose content than agave. It adds a pleasant flavor to foods and is great for baking. Most pancake syrup is just corn syrup with maple flavoring, so read the ingredient label every time. Coconut sugar, also known as coconut palm sugar or coco sap sugar, or coconut crystals is made from the sweet nectar of flower buds of the coconut palm. The coconut nectar is heated until the water evaporates and then the caramelized nectar is dried and ground into granules.

Coconut sugar is a good source of potassium, iron, and vitamins. Although it provides the same amount of calories and carbohydrates as regular sugar, it has a lower glycemic index, providing a more stable release of glucose into the blood.

Organic molasses is one of the most nutritious sweeteners derived from sugar cane or sugar beet and is made by a process of clarifying and blending the extracted juices. The longer the juice is boiled, the less sweet, more nutritious, and darker the product is. Molasses imparts a very distinct flavor to food. Blackstrap molasses is a good source of iron, calcium, magnesium, and potassium. It has a distinct taste, so use it specifically when a recipe calls for it.

All of the natural sweeteners on the list above is easily accessible in most grocery stores. I like to recommend things that are easily accessible to most of my readers. There are thousands of types of plants on the planet and smart people have figured out how to extract natural sweetness from many of them. Here are a few less common natural sweeteners to try if you can find them in your local stores or online and want to experiment:.

Stevia is a leafy herb and has been used for centuries by native South Americans. Stevia does not have a significant effect on blood sugar levels and is considered low glycemic. A few drops in beverages is enough to add a little sweetness but probably not enough to cause harm.

Stevia is available in a powder or liquid form; I prefer the liquid form the best as some people think the powdered form is bitter. Sweetleaf is my favorite brand of the liquid version. If you do choose the powdered form, be sure to get the green or brown powders, as the white and clear versions are highly refined.

Agave nectar aka agave syrup is touted as a natural liquid sweetener made from the juice of the agave cactus. Technically that is correct, however, the process to extract it from the plant makes it extremely processed, similar to the process of how white sugar is made.

Agave nectars are sold in light, amber, dark, and raw varieties. Many diabetics use agave nectar as an alternative to refined sugars and artificial sweeteners because of its relatively low effect on blood glucose levels.

However, agave is high in fructose and has been under much scrutiny due to possible manufacturing processes which are similar to that of high fructose corn syrup. Some research suggests that fructose affects the hormone lepitin, which controls your appetite and satiety.

Make sure you are getting raw organic stevia that is still in its green form. Otherwise, in other conventional stevia brands, which may be heavily processed, you may be exposing yourself to other chemicals added as preservatives. These stevia products are often combined with erythritol and sugar alcohol , dextrose, and flavors.

For example, a few studies show stevia's ability to impact hormones. And, preliminary animal research indicates that stevia may disrupt the balance of gut microbiota , at least in rodents. More research is needed to understand this further.

What makes this a much better alternative to traditional sugar is the fact that it actually contains a good amount of essential minerals like zinc and manganese along with some calcium, potassium, and iron and a variety of phenolic antioxidants at least 24 different kinds. And since it's sourced straight from tree sap it goes through minimal processing often simply heating to evaporate the water to reach its conventional form.

The darker the maple syrup, the better, because it contains a higher amount of antioxidant activity according to studies in cell models. Regardless of these beneficial traits, remember maple syrup is still full of sugar, so moderation is key. Straight from the honeycomb, this is one of the best natural options when you need to add a little sweetness to your life.

I recommend you purchase it in its raw, unpasteurized, and unfiltered form to receive its benefits in its most natural state. Honey contains a wide range of phytochemicals, like phenolic acids and flavonoids, which have potent antioxidant properties to fight oxidative stress involved in processes of aging and disease. The flavonoids of bee pollen also pack a punch, supporting your immune system. I consider manuka honey from New Zealand to be the absolute best raw honey you can buy, and research has clearly demonstrated its antimicrobial properties.

When swapping for table sugar, honey has been shown to help improve key lipids associated with metabolic disease. This sweetener is made by boiling the juice of sugar cane or sometimes sugar beets to concentrate it and result in sugar crystallization.. This refining process produces the dark, thick syrup we know as molasses.

Full of phytochemicals, minerals e. It's phenolic antioxidant properties have been shown in cell models. A more concentrated version, blackstrap molasses, is considered to be an especially nutrient-dense form of molasses and is achieved by processing the syrup three times to remove as much sucrose as possible. Dates or date palms are sweet fruits that are completely unprocessed and can be eaten fresh or dried or pureed into a paste to add to many different recipes.

Since they are naturally very high in fructose it is still important to keep their intake to a moderate amount. In addition to being a natural sweetener, dates contain fiber, a variety of antioxidants , and several micronutrients potassium, magnesium, copper, manganese, iron, and vitamin B6, amongst others.

Thanks to the fiber in dates, they can help those struggling with constipation and help improve overall digestive health by increasing growth of beneficial bacteria in the gut. Although fruit contains fructose, which is still a sugar to your body, it can be better than other types since it's naturally occurring in the fruit and not processed.

Furthermore, the glycemic index for fructose is much lower than sucrose think table sugar. From berries to apples, you have choices. While some sugar alcohols are found naturally in fruits and vegetables, most of these sweeteners on the market are derived through chemically processing hydrogenating sugars, like glucose from corn starch Unlike other sugar-free sweeteners that have zero calories, sugar alcohols can contain up to three calories per gram.

Along with stevia, these sugar alcohols are still decent options for people looking for natural sugar-free options and lowering their calorie intake and glycemic load. But they don't work for everyone. Depending on the person and amount consumed, sugar alcohols can have a laxative effect and can flare up digestive problems like IBS and SIBO.

Your body does not completely absorb these, and they end up fermenting in the large intestine, which can cause gas and bloating. Like stevia and sugar alcohols, monk fruit sugar or luo han guo fruit is another low-carb sweetener option. It's fermented from the pulp of the fruit, which removes the sugars but leaves a residual sweet flavor. Because of this, our little friend monk has been used as a natural antioxidant and anti-inflammatory method for centuries in Chinese medicine.

Useful for reducing calorie intake and minimizing glucose and insulin responses following a meal, monk fruit has practical health benefits.

You have to be aware of what kind of monk fruit sugar you are purchasing because some commercially available options have additives, so read the labels and stick with pure monk fruit. Similar to sugar alcohols like xylitol, too much luo han guo can trigger stomach issues in some sensitive individuals. Similar to stevia, the aftertaste of monk fruit sugar is a matter of personal taste and opinion.

These natural sweeteners are derived from the nectar inside the coconut blossoms i. First, coconut sugar has a slightly lower glycemic index thanks to its inulin prebiotic fiber content. Additionally, this sweetener contains polyphenols with antioxidant properties, and some nutrients in modest amounts like zinc, potassium, and short-chain fatty acids.

Coconut sugar delivers a mellow caramel taste, and organic versions are the best option in my opinion. When my patients are looking to add sweetness to food I first recommend raw organic stevia, monk fruit, organic coconut sugar, maple syrup, molasses, and dates.

With any of these, moderation is still important—no more than a couple tablespoons per day is ideal. The fermenting process is key; some brown rice syrups are fermented with barley enzymes, meaning it contains gluten. As mentioned above, brown rice syrup is the perfect replacement in recipes that call for corn syrup. Use a one-to-one ratio. Use brown rice syrup to make healthy granola bars and granola, nut clusters, and to sweeten nut and fruit pies.

The key here is real fruit jam. Berries, stone fruit, apples, pears and grapes are great replacements for sugar in recipes.

Bring to a simmer, stirring frequently. Simmer until fruit has broken down and has started to thicken. Puree in a food processor and use immediately. Puree in the food processor until smooth. Toss with sliced apples and a touch of cinnamon and bake as directed.

The grapes add a subtle sweetness while the natural pectin in the apples helps thicken the pie. One of the most popular sugar substitutes for low-carb dieters is monk fruit. Monk fruit contains compounds that, when extracted, provide — times the sweetness of cane sugar, but monk fruit sugar contains no calories and has no effect on blood sugar.

Monk fruit can be used in all kinds of recipes from cheesecakes and cookies to smoothies and healthy mocktails. Plus, you also can look for food products that are sweet thanks to ingredients like stevia rather than refined sugar. You might end up liking one for your morning coffee but a different one for your baking needs.

Even when using natural sweeteners, like raw honey, you still want to be mindful of your overall sugar consumption. How much natural sugar should you have a day? According to The American Heart Association AHA , you should limit the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance.

For most American women, this is no more than calories per day and no more than calories per day for men or about six teaspoons per day for women and nine teaspoons per day for men. If you are being treated for any ongoing health concern, especially diabetes, check with your doctor before incorporating any new sweeteners and sugar substitutes into your diet.

Related: Is Allulose Safe to Consume? Ready for some awesome recipes that swap out refined sugar for some healthier sweetness? Try these Gluten-Free Gingerbread Cookies that are naturally sweetened with dates and blackstrap molasses or these Maple Glazed Rosemary Carrots , which make a delicious side dish.

More tasty recipes that use natural sweeteners instead of refined sugar or artificial sweeteners include:. Both human and animal studies continue to reveal that frequent consumption of diet soda or artificial sweeteners is associated with greater body mass index BMI , obesity and metabolic syndrome.

What are the worst sugar substitutes? One is high fructose corn syrup , which is usually produced from genetically modified corn. Another popular one is sucralose, which is times sweeter than sugar and may contribute to an addiction for overly sweet foods and drinks. A study published in the Journal of Toxicology and Environmental Health found that cooking with sucralose at high temperatures can generate dangerous chloropropanols — a toxic class of compounds.

Human and rodent studies demonstrate that sucralose may also alter glucose, insulin and glucagon-like peptide 1 levels. Which is the safest artificial sweetener?

Sugar alcohols may be a better choice than certain other artificial sweeteners if you can tolerate them well. Sugar alcohols are sweeteners that have about half the calories of regular sugar. They are found naturally in small amounts in a variety of fruits and vegetables and produced from sugars and starch, made into extracts and granules.

Examples of sugar alcohols include xylitol, erythritol, maltitol, mannitol, sorbitol and other sugar alcohols that end in —itol. These are not always absorbed well by the body and can cause digestive reactions and gastrointestinal side effects in some people, including bloating, gas, cramping and diarrhea. Even though these sweeteners have been on the market for decades, pregnant and breastfeeding women should select other natural sweeteners instead, since their safety is not known in these situations.

Special note to dog owners: Sugar alcohol-based artificial sweeteners are life-threatening toxins to dogs. Be mindful of breath mints, candies, sugar-free gum, frozen desserts and other foods when your pets are around. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world More Nutrition Dr.

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