Cheat Sheet: 9 Alternative Sweeteners

In this post:

• Stevia
  
• Xylitol
  
• Erythritol
  
• Coconut Palm Sugar
  
• Agave
  
• Honey
  
• Lucuma Powder
  
• Maple Syrup
  
• Monk Fruit (lo han gou)

Stevia

• Sweetness Level: About 300 times sweeter than table sugar
• Highest Quality Form to Buy: The actual stevia plant or check the label to verify it is from 100% whole leaf stevia. Look for RebA.
• Benefits: Non-caloric, no impact on blood sugar, and may reduce blood pressure 
• Things to Consider: Many people dislike the aftertaste, many companies sell highly processed forms of stevia combined with other sugars

Xylitol

• Sweetness Level: About the same sweetness as table sugar 
• Highest Quality Form to Buy: From a non-GMO plant source
• Benefits: Low caloric, not a significant impact on blood sugar, some studies show it can help reduce plaque buildup and harmful bacteria in the mouth 
• Things to Consider: Potential minor digestive issues in some people, can be toxic to household pets, like dogs; is very processed ​

Erythritol

• Sweetness Level: About 70% as sweet as table sugar 
• Highest Quality Form to Buy: 100% erythritol 
• Benefits: Nearly non-caloric, tastes very similar to table sugar, does not spike blood sugar or insulin, easily digested ​
• Things to Consider: Potential minor digestive issues in some people

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Coconut Palm Sugar

• Sweetness Level: About the same sweetness as table sugar 
• Highest Quality Form to Buy: Check the label for coconut crystals, coconut sugar or coconut palm sugar  
• Benefits: Has a low glycemic index, contains some nutrients and fiber ​
• Things to Consider: Still contains a moderate amount of fructose which should be limited​

Agave

• Sweetness Level: 1.5 times sweeter than table sugar 
• Highest Quality Form to Buy: Organic agave   
• Benefits: Lower glycemic index than regular table sugar  ​
• Things to Consider: Agave contains a high percentage of fructose which is not healthy for your body. ​

Honey

• Sweetness Level: Slightly sweeter than table sugar 
• Highest Quality Form to Buy: Raw, local & organic   
• Benefits: Can help boost immune system & seasonal allergies  ​
• Things to Consider: Don’t overdo it; it’s still sugar​ ​​

Lucuma Powder

• Sweetness Level: Has a sweet, maple flavor 
• Highest Quality Form to Buy: 100% lucuma powder   
• Benefits: Good source of fiber & nutrients, can help boost the immune system; does not impact blood sugar levels  ​
• Things to Consider: Does not dissolve in beverages ​ ​​

Maple Syrup

• Sweetness Level: About 3 times as sweet as table sugar
• Highest Quality Form to Buy: Organic pure grade B maple syrup    
• Benefits: Lower fructose content than table sugar, contains some trace minerals  ​
• Things to Consider: As with honey, don’t overdo it; it’s still sugar​

Monk Fruit (lo han gou)

• Sweetness Level: About 200-300 times sweeter than table sugar
• Highest Quality Form to Buy: Pure monk fruit or pure lo han gou sweetener     
• Benefits: Non-caloric, no impact on blood sugar, may have anti-inflammatory benefits  ​
• Things to Consider: Beware of certain processed brands that contain other sweeteners as well​