Quick List - Top Sugar Alternatives
Jo Sebastian is a Registered Nutritionist-Dietitian who graduated BS Community Nutrition from the University of the Philippines, Diliman. Throughout the past year she has worked with Uniqlo, Adidas, Rebel Fitness app, and more to make nutrition fun, easy and accessible. She believes that life is not about restricting food but through simple lifestyle and dietary changes to attain our optimal health we can reach our full potential.
Our recommendation articles are carefully researched and crafted by the mybest Philippines team of writers and editors. To stay true to our company’s mission and vision to help users’ selection process easier, we also collaborate with experts from various fields to ensure that our content stays factual and useful.
The expert oversees the Buying Guide only, and does not determine the products and services featured.
Table of Contents
We already know that too much sugar is bad for our teeth. But recent research has established that sugar creates many problems in the body when consumed excessively. Diets high in sugar lead to increased insulin and fat storage. This, in turn, leads to even more complications such as diabetes, heart disease, and other serious illnesses.
The hormones that regulate hunger also get affected, and we develop an addiction to sugar because it activates the brain's reward system every time we consume sugar. This leads to overeating and cravings that lead us away from making better food choices.
This is where sugar alternatives can help. By giving us that same sweet kick that we are looking for, our cravings are satisfied without triggering harmful metabolic responses. Below, we will show you the top sugar substitute choices available in the market to help you eat healthier.
Sugar is not evil on its own. It is usually how much sugar we consume that we have to look out for. We also have to look into what sugar replaces in our diets. The tendency is to have a higher added sugar intake and lower vegetable, fruit, protein, and unsaturated fats.
Recommendations are around 35-45g of added sugar per day. Remember that added sugar is what we want to look out for and not necessarily all the sugar right away.
When selecting a sugar alternative, it's essential to weigh factors like sweetness intensity, health benefits, and compatibility with your dietary needs. Whether cutting back on sugar for health reasons, managing your weight, or following specific plans like keto, the right substitute can curb cravings without sacrificing taste.
Sugar substitutes are categorized into two main groups - nutritive and non-nutritive. Nutritive sweeteners are also known as caloric sugars because they provide energy as carbohydrates. Aside from sweetness, they offer some nutrition like vitamins and minerals.
On the other hand, non-nutritive sweeteners provide fewer calories per gram than sugar; in fact, most of them have little to no calories at all. They offer no nutritional value and are much sweeter, so just a little goes a long way. However, the digestive system does not completely absorb them.
Just because a sweetener has calories does not automatically mean they are bad or harmful for the body. Especially since most caloric sweeteners (like coco sugar, honey, and agave, among others) have other nutrients and antioxidants to offer.
However, if the main concern is blood sugar levels, then taking note of the amount of added sugar you consume or switching to non-nutritive sweeteners once and a while can be beneficial.
Not all sugar substitutes are equal. They each have their own properties and different levels of sweetness and ratios to regular sugar. It's important to know what these properties are so that you can make a better choice. Here are the most common types of sugar alternatives available.
Stevia is the most common type of sugar alternative available in the market. It is extracted from the leaves of the stevia plant and can be found in powder or liquid form. Stevia packs a wallop - it can be up to 300 times sweeter than sugar. It is classified as a non-nutritive sweetener, meaning that no nutrition can be derived from it.
It can simply give you the sweet taste you are craving, but it won't raise your glucose levels because it has no carbohydrates and calories in it. However, when used excessively, stevia can begin to affect the way your body metabolizes fat and energy.
So in order to keep reaping its benefits of being zero-calorie and zero-carbohydrate, it is advisable to use stevia moderately. It is best used as a sweetener for drinks and baking recipes.
Just like all sugar alternatives it’s important not to abuse it in your diet. The safe level of consumption for stevia is 4mg/kg of bodyweight per day!
Sugar alcohols are derived from the natural fiber in fruits and vegetables. There are a number of sugar alcohols, but the most commonly-used are sucralose, erythritol, and xylitol. You can find these in powder or granulated form. Sugar alcohols contain very few calories but taste like the real thing, even if they have about 70% of the sweetness of sugar.
Because it has a few calories, keto dieters tend to shy away from it. But they are safe for diabetics since they have a relatively low impact on blood glucose. However, they may cause gas or diarrhea, so people with sensitive stomachs might want to consume only small doses.
Sugar alcohols are considered to be non-nutritive sweeteners. They provide taste but no nutrients. Because it is not recognized by the gut, it can cause disruptions. Those who have IBS, GERD, or IBD might want to watch out for sugar alcohols.
Coconut sugar is one of those health foods that have risen to popularity in recent years. It is a natural sugar made from coconut palm sap. Coconut sugar is considered a nutritive sugar, with many minerals and vitamins packed in it, such as potassium, iron, and calcium.
What makes it good for diabetics is the presence of inulin fiber, which slows the absorption of glucose and keeps blood sugar levels balanced. It gives coconut sugar a low glycemic index. This is necessary for the proper control of diabetes, as well as for lowering cholesterol.
However, coconut sugar does have almost the same number of calories per serving as regular sugar. A teaspoon contains approximately 15 calories and 4 grams of carbohydrates, so it should be used in moderation, especially if you are trying to lose weight.
While coconut sugar may have a lower glycemic index, the impact on your blood sugar is relatively the same as that of white sugar. Coconut sugar and white sugar have about the same amount of carbohydrates and calories as well. However, the main winner for coco sugar is the fact that it contains inulin, which is beneficial for gut health, and many other nutrients.
Monk fruit sweeteners are derived from the tiny monk fruit, a fruit found in China. The fruit is crushed, and the juice is collected to make the sweetener. It is 150-200 times sweeter than sugar but has no calories. Only very small amounts of monk fruit sweeteners are needed to match the sweetness level of sugar.
It is also safe for children since there is no risk of cavities. It is safe for pregnant and lactating women as well. Since it contains zero net carbs and zero calories, it is a good choice for diabetics and people who want to lose weight.
However, to make measuring and pouring easier, monk fruit sweeteners are sometimes blended with molasses or other syrups, which would then alter the sugar level. So it is wise to check first what other substances, if ever, are present with the sweetener.
Most monk fruit sweeteners will be paired with erythritol. So watch out for the sugar alcohols if you experience any gut disturbances.
Yacon syrup is the newest kid on the sugar substitutes-block, but it has already surged to popularity among people with diabetes. It comes from the yacon, a root vegetable that is similar to a sweet potato but is more nutritious. It can be used as an alternative for honey, maple, or agave syrup.
For people with diabetes, the good news is that the syrup contains fructooligosaccharides, a type of starch that is indigestible. This means that it does not raise blood sugar levels. Research studies also state that yacon syrup may actually reduce insulin resistance and fasting insulin levels.
Another benefit of yacon syrup is that it is prebiotic. Once it reaches the digestive system, it feeds the good bacteria in the gut, leading to a lower risk of diabetes and a better immune system. However, it is not recommended for keto dieters and people who want to lose weight because it contains calories.
While Yacon syrup has benefits for the gut, an overload in consumption can have the opposite effects.
Make sure to check the brand of the sugar alternative you want to buy. It is always safer to check out the leading brands in the market because it is more likely that they ensure better quality control than unknown brands. Look for FDA approval as an additional step to find safe products.
You can also do your own research online and review the background of the brands you are eyeing. There are a lot of reviews online about these products that you can get ideas from. Research does take time, but your body deserves the extra effort.
Aside from buying from trusted brands, it is important to be educated on the safe amounts of the sugar alternatives.
Products | Image | Click to purchase | Key features | Details | |||
---|---|---|---|---|---|---|---|
Nutritive/Non-Nutritive | Type | Form | |||||
1 | Equal Gold No Calorie|Box of 750 Sticks | ![]() | A Sugar Substitute With No Calories and No Aftertaste | Non-Nutritive | Sugar Alcohol | Granules | |
2 | Diabetasol Zero Calorie Sweetener | ![]() | Lets You Enjoy Sweetness Without the Calories | Non-Nutritive | Sugar Alcohol | Granules | |
3 | Nutrifinds® Organic Coconut Sugar | ![]() | A Pure, Natural Sweetener Option With Caramel Notes | Nutritive | Coconut Sugar | Granules | |
4 | Naturals Stevia Zero Calorie Sweetener Tablets | ![]() | Ideal for Enhancing Your Beverages On the Go | Non-Nutritive | Stevia | Tablet | |
5 | WePure Stevia Drops Sweetener Caramel Flavor | ![]() | Caramel-Flavored Drops to Satisfy Your Sweet Tooth Guilt-Free | Non-Nutritive | Stevia | Drops (Liquid) | |
6 | Naturals Monk Fruit Brown Sugar 100% Natural Sugar Replacement | ![]() | Enjoy the Rich Flavor of Brown Sugar with Monk Fruit | Nutritive | Monk Fruit | Granules | |
7 | In The Raw Stevia Zero Calorie Sweetener | ![]() | Enjoy a Sweet, Natural Taste Without Compromising Health | Non-Nutritive | Stevia | Granules | |
8 | Splenda Naturals Stevia | ![]() | A Versatile Sweetener for Every Family Member | Nutritive | Stevia | Granules | |
9 | Truvia® Stevia Leaf Sweetener | ![]() | Simple Ingredients, Great Sweetness for Your Low-Calorie Lifestyle | Nutritive | Stevia | Granules | |
10 | Nutrifinds® Monk Fruit Allulose Blend Granules 2x Sweet | ![]() | Experience Twice the Sweetness With a Wellness-Friendly Sugar Substitute | Non-Nutritive | Monk Fruit | Granules |
This sugar substitute is a top choice for keto dieters seeking a sweet fix without the calories. It combines sucralose and erythritol to deliver a satisfying sweetness with zero calories, gluten, cholesterol, or trans fat — ideal for those with celiac disease or gluten intolerance.
Note that this product is intensely sweet; one stick equals two teaspoons of sugar. For beverages, half a stick will suffice. Additionally, it provides a clean, crisp taste without any aftertaste, making it perfect for baking and ensuring your treats remain pure and delicious.
Nutritive/Non-Nutritive | Non-Nutritive |
---|---|
Type | Sugar Alcohol |
Form | Granules |
Nutritive/Non-Nutritive | Non-Nutritive |
---|---|
Type | Sugar Alcohol |
Form | Granules |
Nutritive/Non-Nutritive | Nutritive |
---|---|
Type | Coconut Sugar |
Form | Granules |
These tablets offer a convenient, sugar-free, and calorie-free way to sweeten your drinks and food. Ideal for those on the go, this compact pack easily fits into your bag or pocket, ensuring you always have a sweetener within reach.
Naturals' Stevia tablets are perfect for enhancing the flavor of coffee, tea, or any beverage, whether hot or cold. Each tablet delivers the same level of sweetness as one teaspoon of sugar. With no artificial sweeteners or additives, you can confidently indulge in the sweetness you love without the guilt.
Nutritive/Non-Nutritive | Non-Nutritive |
---|---|
Type | Stevia |
Form | Tablet |
Nutritive/Non-Nutritive | Non-Nutritive |
---|---|
Type | Stevia |
Form | Drops (Liquid) |
Nutritive/Non-Nutritive | Nutritive |
---|---|
Type | Monk Fruit |
Form | Granules |
Nutritive/Non-Nutritive | Non-Nutritive |
---|---|
Type | Stevia |
Form | Granules |
It is GMO-free, sugar-free, and calorie-free, which is why people who are trying to lose weight love it. But it is not just for dieters or diabetics. It's also for everyone in the family – teenagers, adults, and seniors! Just keep in mind that it sweetens faster when sprinkled on cold food than when used with hot drinks or food.
Nutritive/Non-Nutritive | Nutritive |
---|---|
Type | Stevia |
Form | Granules |
Nutritive/Non-Nutritive | Nutritive |
---|---|
Type | Stevia |
Form | Granules |
Nutritive/Non-Nutritive | Non-Nutritive |
---|---|
Type | Monk Fruit |
Form | Granules |
Switching to sugar alternatives can be difficult, especially for people with a sweet tooth. Jo Sebastian answers the most frequently asked questions from people who want to go for healthier dietary changes.
Yes, you can use sugar alternatives for baking! However, the texture and baking time may vary even if it says that the amount to use is directly proportional. It’s important to be aware of this and do some trials when using it.
It definitely varies from case to case! An important thing to remember is everything in moderation. While some diabetics may feel satisfied with sugar alternatives like stevia and sugar alcohols, the body often does not recognize this as a source of energy, and it could lead to snacking later on.
As long as the sugar is timed and portioned properly with medications and exercise and paired with something high in protein, fat, or fiber, it could still be consumed by diabetics.
Yes, they are safe to consume daily as long as they are consumed in the right amounts. Each sugar alternative usually has a recommended intake per day deemed safe.
It's true what they say - health is wealth. No amount of money can make up for poor health. It is essential that we make the right food and fitness choices to ensure we enjoy a long and productive life. Here are some articles that you might find useful as you start to be more mindful of your health.
Our buying guide was carefully researched and crafted by the mybest team of writers and editors, in collaboration with the expert featured in this article. We used the buying guide as a basis for choosing and ranking the product recommendations, and we looked at reviews and ratings from different E-commerce sites like Lazada, Shopee, and more.
No. 1: Equal|Gold No Calorie|Box of 750 Sticks
No. 2: Diabetasol|Zero Calorie Sweetener
No. 3: Nutrifinds®|Organic Coconut Sugar
No. 4: Naturals |Stevia Zero Calorie Sweetener Tablets
No. 5: WePure|Stevia Drops Sweetener Caramel Flavor
View Full RankingThe descriptions of each product are referenced from content available on manufacturer, brand, and e-commerce sites.
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