Best Sugar Substitutes For Weight Management

The problem with refined sugar is that you often consume far too much at one time: two teaspoons would seem like nothing if sprinkled onto a bowl of oatmeal, but when added to your morning coffee (and the sugar that you add in at snack time), one or two teaspoons could end up being 20% of your recommended daily calories. 

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Sugar (in small quantities) can be a useful energy source for your brain and muscles; it also helps to trigger certain hormones that aid digestion. Because of this, all-natural dieters sometimes don’t do well with completely eliminating sugar from their diets – they need to find the right way (and amount) to use natural sugars in such a way as to give themselves an energy boost without sabotaging their weight loss efforts. This is where healthier sweeteners come in, because they help you satisfy your sweet tooth without consuming too many extra calories. Don’t expect these alternative sugars to taste exactly like refined granulated sugar does; often, the difference will be noticeable – for example, honey has a distinct flavor that not everyone enjoys. It’s vital to consider how each type of sweetener will go with the foods you’re serving it on top of – think about how something like dates would blend into certain dishes before committing yourself to making it an ingredient.       So here are some of the best sugar substitutes out there!

Natural Sugar Substitutes for Food Preparation

Agave Nectar – this sweetener is extracted from the agave plant, which is native to Mexico. It’s similar in texture and taste to honey, but tends to have a stronger flavor. If you want something that doesn’t have quite as much of a kick as raw honey does, or if you’re looking for an alternative sweetener that can be used in baked recipes (honey is too runny), agave nectar might be the way to go. 

Agave syrup has about 90% more calories than traditional sugar; it also contains fructose instead of sucrose, so diabetics should exercise caution when consuming it.

Coconut Sugar

Among the natural sweeteners, coconut sugar has the least amount of calories; it also contains high levels of iron and B vitamins. This is a great choice for diabetics who are looking to make the switch from regular sugar to a healthier type. 

While not everyone may be able to enjoy this alternative sugar due to its more distinct flavor, some people believe that if you’re substituting with an ingredient that’s healthy for you then taste shouldn’t matter as much. Coconut palm sugar does have one negative aspect in common with refined white sugar: spikes in blood glucose levels after eating it too quickly.


Some naturalists object on principle to using artificial sweeteners like stevia; stevia is perhaps the best option for those who are attracted to using as little processed chemicals as possible. In addition, stevia is known as a sugar substitute with virtually no calories –  a downside is that it’s not as sweet as raw sugar or high-fructose corn syrup. 

Stevia is extracted from the leaves of the stevia plant, which has been used as a sweetener by the Guarani tribe since 300 AD. The easiest way to use stevia is to dissolve it into water before mixing it with food; you’ll find that some processed foods (especially protein shakes) contain liquid forms already.

Maple Syrup

Pure maple syrup has about 66% more calories than honey does on average; however, many people prefer its taste over that of any other natural sweetener out there. There are environmental issues surrounding this product because of how ‘rare’ it is – only one part of North America is known for growing sugar maples, so if you want something close to pure maple syrup and aren’t willing to pay for this specific brand name, you’ll be buying something that’s diluted with corn syrup. 

If you don’t mind paying the price premium of real maple syrup over other brands, then rest assured that you’re getting a product that’s been produced in a way that protects both people and the environment – there are no chemicals used in its production. This is why pure maple syrup is often considered to be among the best sugar alternatives out there!

Organic Sugar Alcohols

Lo han kuo cha , also known as monk fruit sweetener, ha s a unique taste similar to stevia but even sweeter; since it has zero calories, though , m onk fruit is a better choice for diabetics. The downside is that this sweetener has to be ordered online, so it’s not quite as easy to find as other sugar substitutes are. 

These organic sugar alcohols are produced from different types of fruits . For example, stevia comes from the leaves of the stevia plant; lo han kuo cha , on the other hand, is extracted from the fruit of the monk fruit plant (hence its more common name). It can be used in place of any other type of sweetener you’d like; however, if you’re following a strict blood-type diet then you’ll probably want to make sure that whatever product you purchase lines up with your blood.


It’s very rare to see allulose being used on its own; this monosaccharide (meaning it only contains one type of carbohydrate) is most commonly mixed with other sweeteners because it’s nearly 300 times sweeter than table sugar. It has a taste that’s similar to that of brown sugar, making it a good choice for those who are transitioning from sucrose consumption to natural sweeteners.

Yacon Syrup

This is one of the best sugar substitutes, because it tastes delicious even when used in small amounts. Yacon syrup is another monosaccharide, so it’s very easy for your body to process. It also contains antioxidants that help keep you healthy overall.

Yacon has about the same amount of calories as regular white sugar, but still trails behind other natural sugars because its glycemic index rating is higher than any other natural alternative out there – meaning that if you’re using yacon syrup instead of table sugar or honey then expect to feel more energized after consuming since your blood glucose levels spike less.

Also, because of its glycemic index rating, yacon syrup is a great choice for people who have diabetes but still want to enjoy sweet things from time to time without having to worry about an insulin spike!

The Bottom Line

These are some of the most common types of healthy sugars that can be substituted in place of refined glucose. However, if you’re going to try out any other substitutes then make sure that they fit into your dietary goals and you understand exactly what each ingredient has to offer.  It’s best not to assume that all alternative sweeteners will be on the same level as far as benefits go – after all, some may contain fructose while others don’t which changes their effect on your body!

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