What’s the Healthiest Sweetener to Use? Best & Worst Sugar Alternatives

As you pour your morning fuel (aka coffee), you might sprinkle in some white sugar or even a packet of Splenda to sweeten it up a bit. Deep down, you know these sweeteners aren’t the best for your health.

But what sweeteners should you use? You don’t want something that spikes your blood sugar, but you also don’t want to be drinking fake sweeteners every morning.

In this article, I’m sharing the healthiest natural sweeteners you can use that won’t wreak havoc on your body. As with everything, balance is key. No matter what healthy sweetener or sugar substitute you use, consume it in moderation.

The Issue with Artificial Sweeteners/Sugars

The media has scared people away from using high-calorie sweeteners, linking them to numerous health conditions like diabetes. So as a replacement, people raved over zero-calorie alternatives as a “healthy” option.

But what people didn’t (and still don’t) understand is that these alternative sweeteners, and even some sweeteners labeled as “natural” sweeteners, may actually cause more damage long term.

Sweeteners to Avoid:

• NutraSweet

• Aspartame

• Equal

• Splenda

• Xylitol

• Sucralose

• Sweet ‘N Low

• Sugar alcohols

While fake sugars or sugar alternatives are deemed sugar-free and/or “safe” by the FDA, they have been questioned by many natural health providers and by the research community.

It’s apparent in the research that these are NOT the healthiest sweeteners you should grab. Zero-calorie sweeteners can contribute to MORE sugar cravings (encouraging you to go back to the sweets in the pantry). Most of them are also full of chemicals.

Alternative Sweeteners Damage Gut Health

The issue with sweeteners is that while they won’t necessarily all raise your blood sugar, they can have other damaging effects on your body. One side effect, in particular, is the impact it has on your gut microbiome.

Fake sugars can alter your gut microbiome, causing the healthy bacteria in your gut like E.coli (which is actually needed for optimal health), to turn into harmful bacteria and become pathogenic.

Over time, this can cause an imbalanced gut microbiome and lead to a handful of digestive issues like diarrhea, bloating, stomach pain, nausea, and feeling uncomfortable after eating meals.

Here’s what the research shows:

• Sucralose (aka Splenda) can change the gut microbiota composition.

• Xylitol, which is also found in many types of processed foods, can also reach your large bowel and increase the amount of bifidobacteria, causing gut imbalances and issues.

• Studies show that a high intake of saccharin, which is found in many processed foods, canned fruit, soft drinks, and baked goods, significantly reduced healthy E. coli growth.

• But the bad news doesn’t end there. Long-term intake of saccharin can increase your risk of obesity and diabetes and impair your liver and kidney function.

The good news is that you can keep the following staple sweeteners in your home, and you’ll be set! You can swap out normal white sugar in recipes for the following healthier natural sweeteners.

Healthiest Sweeteners to Use

• Maple Syrup

• Raw Honey

• Coconut Sugar

• Dates/ Date Paste

Real Maple Syrup

Real, organic maple syrup is one of the healthiest natural sweeteners you can swap in and it tastes delicious. The health benefits are also significantly better than plain table sugar. REAL maple syrup contains antioxidants that help reduce inflammation. And this is a great option for people with metabolic diseases since it’s low on the glycemic index.

Raw Honey

Raw honey is one of my favorite healthy sweeteners because it contains enzymes, minerals, and vitamins. It’s important to note to use RAW honey because once it gets pasteurized, all those health benefits go out the window.

What’s cool about local, raw honey is that it can help build up your immunity to common allergens in your area! So check out some local honey places and stock up. While you are there, check for bee pollen as well, as it’s a superfood that can help reduce allergies too.

If you really want to pick the best of the best, raw manuka honey is incredible at boosting both immune and gut health!

Coconut Sugar

Coconut sugar is made from coconut tree blossoms (not the actual coconut itself).

This is my go-to when baking since the ratios are the same for your typical white, processed sugar. But unlike cane sugar, coconut sugar contains essential vitamins and micronutrients like potassium and iron. It is also a bit lower on the glycemic index.

Dates/Date Paste

Dates contain a handful of vitamins and minerals like vitamin B6, potassium, copper, iron, magnesium, and manganese. Medjool dates can enhance your immune system and lower inflammation. Plus, they are easily digestible and help metabolize proteins, fats, and carbohydrates.

You can create a date paste and use it as a substitute in many recipes, with a 1:1 ratio. To make a date paste, you simply soak dates in filtered water and blend together until it reaches a peanut butter-like consistency.

Whole Fruit

Keep in mind, that you can use whole fruit to add sweetness in some recipes or even reduce the sweetener load by half (tons of recipes are overly sweet!). If you are making muffins or pancakes, add in some blueberries to sweeten them up.

By adding the entire fruit, you are adding in all of the health benefits like antioxidants, fiber, and vitamins.

If you are working on improving your gut health, your choice of sweetener is vital. Make sure you stock your home with these healthy options instead of consuming fake stuff!

You can find a lot of these healthy sweetener options on Thrive Market for a lower price than what’s at your typical grocery store chain.

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