NUTRITION

The 5 Best Natural Sweeteners of 2024, Tested and Reviewed

By Thomas FosterUpdated on Dec 4, 2024

Baking with natural sweeteners can enhance the flavor and nutritional value of your treats. Here are some top-rated options to consider:

Wholesome Organic Coconut Palm Sugar

4.9

Derived from the sap of coconut palm trees
Low glycemic index
Rich in minerals like iron, zinc, calcium, and potassium
Substitute 1:1 for white sugar in recipes
Unrefined and free from artificial additives

On Amazon

Why We Recommend It

Wholesome's Organic Coconut Palm Sugar offers a caramel-like flavor and is a direct substitute for white sugar, making it ideal for cookies and cakes.

Pros & Cons

Low glycemic index

Mineral-rich

Direct 1:1 sugar substitute

May impart a slight coconut flavor

Nature Nate's 100% Pure Raw & Unfiltered Honey

4.8

Unfiltered and unpasteurized
Contains natural enzymes and antioxidants
Sourced from American beekeepers
Adds moisture and sweetness to baked goods
Non-GMO Project Verified

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Why We Recommend It

Nature Nate's Raw & Unfiltered Honey provides natural sweetness and moisture, perfect for breads and muffins.

Pros & Cons

Rich in antioxidants

Natural enzymes

Enhances moisture in baking

Not suitable for vegans

NOW Foods Organic Maple Syrup

4.7

Grade A dark color with robust taste
Certified organic and non-GMO
Rich in manganese and zinc
Adds a distinct flavor to baked goods
BPA-free packaging

On Amazon

Why We Recommend It

NOW Foods' Organic Maple Syrup offers a rich, robust flavor, enhancing pancakes, cookies, and cakes.

Pros & Cons

Distinctive flavor

Organic certification

Nutrient-rich

Higher calorie content

Pyure Organic Stevia Blend

4.6

Zero-calorie sweetener
Blend of organic stevia and erythritol
Approximately twice as sweet as sugar
Suitable for low-carb and keto diets
Non-GMO and gluten-free

On Amazon

Why We Recommend It

Pyure's Organic Stevia Blend is ideal for those seeking a calorie-free sweetener, perfect for cookies and cakes.

Pros & Cons

Zero calories

Suitable for various diets

Twice as sweet as sugar

May have a slight aftertaste

Date Lady Organic Date Sugar

4.5

Made from 100% organic dried dates
Rich in fiber and essential minerals
Low glycemic index
Adds a mild, sweet flavor
Ideal for cookies, muffins, and quick breads

On Amazon

Why We Recommend It

Date Lady's Organic Date Sugar provides natural sweetness with added fiber, perfect for health-conscious bakers.

Pros & Cons

High fiber content

Natural sweetness

Low glycemic index

Does not dissolve well in liquids

Incorporating these natural sweeteners into your baking can enhance flavor and offer potential health benefits. Choose the one that best fits your dietary needs and taste preferences.

What Are Natural Sweeteners?

Natural sweeteners are sugar alternatives derived from plants or natural sources. Unlike refined sugar, they often retain nutrients and have a lower impact on blood sugar levels. Common examples include:

Honey: A nutrient-rich sweetener made by bees, often used in teas and baking.
Maple Syrup: A flavorful sweetener tapped from maple trees, rich in antioxidants.
Stevia: A zero-calorie sweetener extracted from the stevia plant, ideal for diabetics or low-calorie diets.
Coconut Sugar: Made from coconut palm sap, offering a subtle caramel flavor and lower glycemic index.
Agave Nectar: A liquid sweetener derived from the agave plant, commonly used in beverages.

Natural sweeteners are a healthier alternative to processed sugars, offering sweetness with fewer additives and often additional nutritional benefits.

How Do Natural Sweeteners Differ from Artificial Sweeteners?

Natural and artificial sweeteners both serve as sugar alternatives, but they differ in origin, composition, and health impact:

Origin

Natural Sweeteners are derived from plants or other natural sources, such as honey, stevia, or maple syrup.
Artificial Sweeteners are synthetically produced in labs, such as aspartame, sucralose, or saccharin.

Nutritional Content

Natural sweeteners often retain some nutrients, like vitamins and minerals (e.g., honey or coconut sugar).
Artificial sweeteners typically provide no nutrients, as they are designed solely for sweetness.

Calorie Content

Many natural sweeteners contain calories, though often less than refined sugar.
Artificial sweeteners are usually zero-calorie, making them popular in diet products.

Processing Level

Natural sweeteners undergo minimal processing compared to artificial sweeteners, which are highly engineered.

Taste and Use

Natural sweeteners often have a distinct taste that pairs well with whole foods.
Artificial sweeteners are highly concentrated and mimic the taste of sugar more closely.

Choosing between them depends on your dietary goals and preferences. Natural sweeteners are great for a wholesome, nutrient-rich option, while artificial ones are useful for calorie reduction.

Are Natural Sweeteners Healthier Than Sugar?

Natural sweeteners are often considered healthier than refined sugar because they offer additional benefits and a lower impact on your health:

Lower Glycemic Index: Many natural sweeteners, like stevia and coconut sugar, have a lower glycemic index than refined sugar, meaning they cause slower, steadier blood sugar rises.
Nutritional Benefits: Natural options like honey, maple syrup, and molasses contain trace amounts of vitamins, minerals, and antioxidants, unlike refined sugar, which provides empty calories.
Reduced Processing: Natural sweeteners are minimally processed, making them a more wholesome choice.
Fewer Calories (in some cases): Sweeteners like stevia and monk fruit are calorie-free, making them ideal for weight management and low-calorie diets.

While natural sweeteners can be a better alternative, moderation is still key, as excessive consumption of any sweetener can affect health. They’re a smarter choice for balancing sweetness with better nutritional value.

Can Natural Sweeteners Be Used in Baking and Cooking?

Yes, natural sweeteners are excellent alternatives to refined sugar in baking and cooking. Here’s how you can use them:

Honey: Adds moisture and a rich flavor to baked goods but may require reducing other liquids in the recipe.
Maple Syrup: Works well in muffins, cookies, and sauces, offering a natural sweetness with a hint of caramel flavor.
Coconut Sugar: A great 1:1 substitute for granulated sugar, it provides a subtle, earthy sweetness perfect for cakes and cookies.
Stevia: Best for low-calorie recipes, though its concentrated sweetness may require adjusting measurements.
Agave Nectar: Ideal for beverages, dressings, and desserts, as it dissolves easily and blends smoothly.

While natural sweeteners are versatile, remember that their flavors and properties differ from sugar. Adjust recipes as needed for sweetness and texture. They’re a healthier way to enjoy your favorite dishes!

Do Natural Sweeteners Have Calories?

Yes, most natural sweeteners contain calories, though they often have fewer than refined sugar. The exact amount depends on the type of sweetener:

Honey, Maple Syrup, and Agave Nectar: These sweeteners contain calories, ranging from 15 to 20 calories per teaspoon, but they also provide trace nutrients like vitamins and minerals.
Coconut Sugar: Similar in calorie content to regular sugar, but it has a lower glycemic index.
Stevia and Monk Fruit: These are zero-calorie sweeteners derived from natural sources, making them ideal for weight management and low-calorie diets.

While natural sweeteners may have fewer calories or added benefits compared to refined sugar, moderation is key for maintaining a healthy diet. Choose the option that best fits your health goals!

Which Natural Sweetener Tastes Most Like Sugar?

When it comes to natural sweeteners that closely mimic the taste of sugar, coconut sugar and monk fruit sweetener are top choices:

Coconut Sugar: Coconut sugar has a flavor and sweetness level similar to brown sugar, making it an easy substitute for refined sugar in recipes.
Monk Fruit Sweetener: This zero-calorie sweetener has a clean, sweet taste similar to sugar, with no bitter aftertaste, making it a popular choice for baking and beverages.
Stevia: While stevia is widely used as a sugar substitute, some people find it slightly different due to its unique sweetness intensity.

For a close match to sugar's taste and texture, coconut sugar works best for baking, while monk fruit is excellent for calorie-free sweetness in drinks and desserts.

What Are the Benefits of Using Natural Sweeteners Over Refined Sugar?

Switching to natural sweeteners offers several advantages over refined sugar, making them a healthier choice:

Lower Glycemic Impact: Many natural sweeteners, like stevia and coconut sugar, cause slower blood sugar spikes compared to refined sugar.
Nutritional Value: Natural options such as honey, maple syrup, and molasses contain trace vitamins, minerals, and antioxidants that refined sugar lacks.
Fewer Empty Calories: Some natural sweeteners, like monk fruit and stevia, are calorie-free, making them ideal for weight management.
Minimal Processing: Natural sweeteners undergo less processing, retaining more of their beneficial properties.
Better Taste Profiles: They offer unique flavors, such as the rich caramel notes of maple syrup or the earthy sweetness of coconut sugar.

By choosing natural sweeteners, you can enjoy sweetness with added health benefits and reduced negative effects compared to refined sugar.