By now, most of us know that sugar is extremely unhealthy. Many of us ride the sugar rollercoaster day in and day out, completely at the mercy of blood sugar rushes and crashes. Not only does sugar cause blood sugar dysregulation, but it also triggers inflammation, which is the cause of many chronic diseases.

However, we are still wired to love sweet tastes, so we go seeking alternatives. There are now so many alternative sweeteners on the market, it’s hard to know which one is best. It’s safest to avoid artificial sweeteners, but even without those in the running, there are tons of options to choose from. To help you sort through all the natural sweeteners, we have come up with a side-by-side comparison chart of most of the natural sweeteners. While some still contain sugar, and some are non-caloric, there are plenty of different options, many of which work best for different uses.

Sweetener	Pros	Cons
Agave Nectar	Vegan (it comes from a South American succulent) Neutral flavor Smooth consistency that dissolves easily in liquid Sweeter than sugar so you can use less Usually has a low glycemic index Relatively environmentally friendly- it is not usually sprayed with many pesticides, it doesn’t need much water, and has a low risk of being farmed as a mono crop	Processing varies widely, which alters the amount of fructose and the glycemic load Can have the same amount of fructose as high-fructose corn syrup [while glucose spikes blood sugar and insulin in the short term, fructose may have negative effects on the liver and metabolism in the long term] Usually highly processed
Brown Rice Syrup	Might retain a few trace minerals from the rice grain	Has a very high glycemic index (about 98) Contains varying levels of arsenic Very highly processed so it retains very few, if any, benefits of brown rice
Coconut Sugar	Contains trace minerals from coconut tree, including iron, zinc, potassium, and calcium Contains inulin, a prebiotic fiber, which slows down the absorption of sugar and thus lowers the glycemic index to about 35	Contains similar amounts of glucose and fructose as table sugar does, so it should be consumed cautiously, as should any sugar
Date Sugar	Contains trace minerals Made of powdered dates, so it contains all of the trace minerals found in the date fruit Can be used to replace brown sugar in recipes Sweeter than sugar, so you can use about 2/3 the amount of regular sugar called for in a recipe	Clumps and does not melt, so it does not make a good replacement for white sugar in recipes
Erythritol	No glycemic impact; perfect for diabetics and people with blood sugar dysregulation Almost no calories (0.24 calories per gram) Does not usually cause gastrointestinal distress (which many of the sugar alcohols do Because it’s a sugar alcohol, not an actual sugar, it does not promote tooth decay Sugar-free, so it does not feed candida May feed friendly gut flora like prebiotic fibers do	Only 60-80% as sweet as sugar Gives a distinct cooling effect in the mouth; it has the strongest cooling effect of any sugar alcohol
Honey	All natural and minimally processed (if you buy raw honey produced by small-scale beekeepers) Has some properties that are useful during illness- for example, honey coats and soothes sore throats and suppresses coughing Has antibacterial, antifungal, and anti-inflammatory properties, and can be used topically for dandruff and burns Some people claim taking honey daily helps with their seasonal allergies More antioxidant effect than table sugar	Not vegan since it is produced by bees Has slightly more calories than sugar (22 calories/teaspoon of honey vs. 16 calories/teaspoon of table sugar) Chemically very similar to conventional sugars
Maple Syrup	Minimally processed since it is produced by evaporating maple sap	Chemically very similar to conventional sugars
Molasses	Blackstrap molasses (not regular molasses) contains minerals like iron, copper, calcium, potassium, and manganese Shown in a study to have the highest antioxidant content of any of the tested sweeteners Comes from the third boiling of the sugar cane plant, so it has the lowest sugar content of the cane products	Has a strong, distinct taste that some people find unpalatable
Monk Fruit (Luo Han Guo)	The monk fruit has a history of use as a medicinal herb in Traditional Chinese Medicine No calories No glycemic index, so safe for diabetics and people with blood sugar dysregulation No bitter aftertaste (like stevia has) and no cooling effect (like sugar alcohols) Often combined with stevia to balance out the flavors	Has some aftertaste The level of sweetness varies widely depending on the brand, as it is almost always mixed with another type of sweetener
Stevia	No calories No glycemic impact; does not raise blood sugar or insulin at all Comes from a plant; you can even grow it at home and use the leaves straight off your plant Extremely sweet (250 times sweeter than sugar), so you can use a very small amount	Has a slightly bitter aftertaste, especially if used in excess The extremely sweet taste without any calories may prime your system to intake food, so some people say they have a blood sugar drop or increased food cravings when they eat stevia (and other non-caloric sweeteners) Some people experience digestive upset like bloating and nausea from consuming stevia Some people choose not to use white powdered stevia because the plant is processed to get to that state
Sucanat	Less processed than white sugar, so it still contains the minerals that are usually found in molasses, but not table sugar	Basically just dried sugar cane juice, so it is not much different from regular sugar
Tapioca Syrup	Not genetically modified like corn syrup usually is Can be swapped 1:1 for corn syrup Neutral flavor	Still a high-sugar sweetener
Turbinado Sugar	Less processed than white sugar, so it still contains the minerals that are usually found in molasses, but not table sugar	Not actually raw, despite labels on some brands of turbinado sugar A slightly less processed version of white sugar, with all the same negative health effects
Xylitol	Fewer calories than sugar Negligible glycemic impact It’s a sugar alcohol, so it does not promote tooth decay; in fact, it’s recommended by dentists and is found in many toothpastes Sugar-free, so it does not feed candida May feed friendly gut flora like prebiotic fibers do Could increase bone mineral content Could increase collagen production	Can cause gastrointestinal distress, such as gas, bloating, and diarrhea If it is not organic or non-GMO, it is likely made with genetically modified corn Xylitol is highly toxic to dogs, so you must ensure that dogs cannot get to it if you keep it in your home Has a slight cooling feeling in the mouth, but less so than erythritol does
Yacon Syrup	Relatively low in calories (about 20 calories per tablespoon) Contains prebiotics that help feed friendly gut flora Made through a pretty natural process, much like maple syrup Could help prevent constipation	Because it is fibrous, it may cause digestive issues like bloating, gas, or changes in bowel movements, especially in those who aren’t used to prebiotic fiber Very little evidence to support some claims that yacon syrup could help with weight loss despite media attention promoting yacon syrup for weight loss

 

As you can see from this chart, there is no single sugar alternative that is a clear-cut winner. Each option has pros and cons. But each type of sweetener can have specific uses that make it great. For example, honey is a great addition to many recipes, while liquid stevia drops are perfect for carefully dosing the sweetness in coffee or tea so it doesn’t get bitter. Experiment and then share your favorites in the comment section!