We all know that too much sugar (of any kind) is bad for our health. But are there natural sweeteners that are less problematic than just plain cane sugar?

Let’s break down what you need to know about 5 natural sweeteners you may have seen in ingredient lists…

🍬 Stevia

Stevia is a zero-calorie sweetener extracted from the leaves of the stevia plant. It’s green in its raw form but white after being processed. Even though stevia is hundreds of times sweeter than sugar, it can leave a bitter aftertaste that some people don’t like.

🍬 Erythritol

Erythritol is also a zero-calorie sweetener. It’s a sugar alcohol that naturally occurs in some fruits. Even though it is absorbed from the intestines, it’s then eliminated in the urine without being converted into calories. The most common issue with erythritol is gas or diarrhea in high amounts.  

🍬 Xylitol

Xylitol is similar to erythritol in being a very low-calorie sugar alcohol. But its digestive side effects can be even worse, so use it sparingly. Xylitol has specifically demonstrated benefits for dental health. 

🍬 Monk Fruit Extract

Monk fruit extract comes from a fruit that is native to Southeast Asia. It has zero calories and may contain beneficial compounds like antioxidants. It’s a more expensive ingredient that is not used as often as some of the others listed here. 

🍬 Coconut Sugar

Coconut sugar is not zero calories. It has the same calories as regular table sugar but is higher in nutrients and has a slightly lower glycemic index. Even though it’s a whole food, it’s close enough to sugar to be considered almost the same. 

This is obviously not an exhaustive list. There’s also agave nectar, maple syrup, brown rice syrup, molasses, and more. 

Want the bottom line?

🍒 The best approach is to eat foods closest to their whole form. Satisfy that sweet craving with a piece of juicy fresh fruit…

and on the occasion when you want to add a sweetener? Choose a natural sweetener you like and do it in moderation 😋