What Is The Healthiest Alternative To Sugar? 2021

Let’s know about what is the healthiest alternative to sugar.

Sugar gives flavor to many products; without it, some foods would even taste bad or empty.

For example, how would cola taste if the sweetness were removed? Or candy?

Although sugar can add a lot of flavor to products, the big disadvantage of sugar is that we ingest far too much of it.

Although a certain amount of sugar is certainly necessary, the body also needs sugar, but much less than we take in on a daily basis.

Limiting sugar consumption is therefore essential for a healthy lifestyle.

Healthiest Alternative To Sugar:

No sugar is the healthiest. There are no healthy or unhealthy sugars.

Whether you eat a banana or drink a glass of soft drink, your body does not distinguish between added sugars and sugars naturally present in food.

There is no such thing as healthy or unhealthy sugars

Sugar is sugar: one sugar is not better or healthier than other sugars. Your body processes all types of sugar in the same way.

But if you look specifically at the product in which the sugar is found, it becomes a different story.

  • Naturally occurring sugars and added sugars:

Products with added sugars, such as sweets and soft drinks, are best avoided.

Added sugars are, as the name suggests, sugars that have been added to a product by the manufacturer.

These are often products that do not contain any other healthy nutrients.

They are products containing sugars that your body does not need. Because although these sugars provide energy, they do not contribute to your health.

In fact, too much sugar, especially from soft drinks and fruit juices, can lead to the production of fats in your liver.

It also stimulates the production of belly fat and fats in the blood. As a result, your body can become less sensitive to insulin, which can lead to type 2 diabetes.

  • Choose naturally occurring sugars:

It’s better to get your energy from products with naturally occurring sugars.

Think of vegetables, fruit, and unsweetened dairy products such as low-fat yogurt and semi-skimmed milk.

The advantage of these products is that, in addition to fructose (fruit sugar), they contain many other important nutrients, such as vitamins, minerals, and fiber.

Products with added sugars often do not have these substances.

[1] The glycemic index:

One type of sugar is not like another. Yet they all have the same amount of calories. It is particularly interesting to look at the Glycemic Index (GI) of a product.

  • Healthiest alternative to sugar:

The best alternative to sugar is to eat less sweet food, without replacing the sugar with another product.

This sounds simple, but we have become so accustomed to the sweet taste of much of our food that it is difficult for us to break free from this “addiction” to sweetness.

No more sugar in cooking, or no more sugar in coffee or tea seems simple, but most people need about 2 to 3 weeks to get used to a less sweet lifestyle.

This may sound strange, but the habituation of sugar can actually be described as an addiction because the body also becomes physically accustomed to and dependent on large quantities of sugar.

[2] Is it Light or sugar-free, healthy?

Of course, not all sugars can be completely eliminated from food, but fortunately, that is not necessary either.

A glass of cola from time to time is perfectly possible, even without sugar intake.

Many products are now available without added sugars; the widely available cola with sweeteners (under the name light, zero or 0%) is a good example of this.

Products that you might not expect often contain a lot of sugar as well.

For instance, fruit drinks often contain a large amount of added sugar that only becomes apparent when you look at the nutrition table.

Please note: according to the law, fruit juice is different from fruit drinks, the former generally only containing natural sugars.

Fortunately, alternatives are often available in this area, such as healthier light fruit drinks.

Please note: light does not always mean that there is no sugar in a product at all! Light can also mean that it contains less sugar than the regular variety.

It is therefore important to always first read the table with the nutritional value of the product before you assume that a light product contains no sugar.

However, a light product is in almost all cases a healthier alternative than the variant with sugar.

 [3] Natural sugar substitutes for diabetics:

It is also possible to find healthy sugar substitutes when preparing food yourself.

There are the widely available sweets, which are often used in coffee or tea instead of the unhealthy sugar.

Although it has already been said that it is best to kick the addiction to sweets as much as possible, it is a good alternative to use a sweet if this does not work out well.

  • Natural sugars as a healthy alternative

Other alternatives to sugars can be found in natural sweeteners which offer the same sweetness as sugar but deliver this to the body in a healthier way.

Factory sugars as we know them, in a sugar cube or in the bag of loose sugar from the supermarket, have a high glycemic index value.

These sugars are broken down quickly with the result that the glucose suddenly enters the bloodstream. The result is a strongly fluctuating blood sugar level, with the well-known fat accumulation and an increased risk of diabetes as a consequence.

With sugars with a low glycemic index value, the glucose enters the bloodstream much more gradually, which strongly reduces these risks and also reduces fat accumulation.

A pleasant consequence of this is that consuming low-glycemic index sugars also makes you feel hungrier for longer than with factory sugars.

The sugars with a low glycemic index value are mainly found among the natural sugars, such as honey or maple syrup.

  • Honey as a healthy alternative to sugar

Honey is a natural and healthy alternative for sugar, although of course honey has to be consumed in moderation.

Besides a sweet taste, honey also provides extra nutrients.

Please note that honey gives a different taste to dishes than sugar; many people appreciate the taste of honey in tea better than that of sugar, but this differs per person.

Honey should also be consumed in moderation, as it is only healthier than sugar, but not healthy in itself; also, eating too much honey can cause a sharp fluctuation in blood sugar levels, albeit less than with factory sugars.

  • Maple syrup:

Maple syrup is best known from the US, where it is mainly used in the famous American Pancakes.

The maple tree produces a sap that is used to make maple syrup.

This syrup is low in calories compared to honey or sugar (although it still contains a lot of calories!) and causes a lower blood sugar swing than honey or sugar.

Maple syrup is more difficult to obtain than sugar or syrup and is often mixed with other types of syrup.

Pure maple syrup is the healthiest, as the other varieties often contain sugars with a high glycemic index value.

  • Stevia:

Stevia is currently gaining popularity as a replacement for sugar and is also one of the healthiest alternatives to sugar.

It contains few calories and causes virtually no blood sugar fluctuations. Moreover, it is more readily available than maple syrup and the quality is often better.

The product is still on the more expensive side, but it also offers the necessary advantages as a sugar substitute.

Originally it is an herb where either the leaf or the isolated steviol glycosides are used as a sweetener.

  • Stevia also falls under low-calorie sweeteners.
  • It is approximately 200 to 300 times sweeter than sugar
  • Contains no kcal

Stevia itself has a slightly bitter aftertaste. To prevent this, it is often combined with other sweeteners such as erythritol.

It is interesting to note that stevia is unique in its effect on the body.

Since intense sweeteners like Acefulsame-K or Sucralose literally have no effect on the body, something interesting happens when taking stevia.

  • Effect of stevia on the body:

Stevia itself is not absorbed by the body. However, the steviol glycosides are converted into steviol in our intestines.

This is then partially absorbed by our body.

It appears that the steviol in stevia has a blood pressure-lowering effect in people with high blood pressure.

There are also a number of studies that show that stevia can cause a very slight reduction in blood sugar levels.

Stevia comes from subtropical herbs known as sweetleaf.

The extract from the leaves of this herb is up to 250 times sweeter than sugar but also has a bitter or even liquorice-like aftertaste.

In Japan, it is widely used as a sweetener, but in Europe and the US, it is currently only available as a food supplement.

Many diabetics and people following a low-carb diet prefer it, but there is still disagreement about the safety and health of the product.

[4] Is coconut sugar healthy?

Yes, Coconut sugar is healthy and tasty.

Coconut sugar has a caramel taste and is therefore very tasty. Especially warm, the sugar is very tasty. It has a slight coconut flavor, but not an overpowering coconut flavor.

Think warm oatmeal with slices of banana and sprinkle with coconut sugar. Let the sugar melt… it’s like caramel!

For example, over soy yogurt with fruit or through oatmeal. But coconut sugar can also give smoothies a slightly sweeter taste.

You can also bake with it, make raw cakes with coconut sugar, or stir it into your tea or coffee.

In short: everything you do with regular sugar, you can also do with coconut sugar. And you’re probably going to love it!

[5] Best sugar substitute for keto:

Sweeteners We Recommend

The best sweeteners are those that have little effect on insulin levels and blood sugar levels; contain virtually no calories, no carbs, or fillers with hidden carbs; are high-quality with proven track records, and don’t have any bitter flavor or aftertaste.

For that reason, we consider the following the best keto-friendly sweeteners: 

  • Erythritol
  • Monk fruit
  • Stevia (or a blend of the two). 

[6] Healthiest sugar:

Which sugar is now the healthiest?

Now as said before, we speak of the best sugars and not the healthiest.
But the one you can best use comes from the group of multiple or complex carbohydrates. Especially the unrefined compound carbohydrates, this translates into:

  • Whole grains
  • Flakes
  • Whole wheat flour
  • Wholemeal bread
  • Leaf, stem, and tuber crops
  • Partly also in seeds, nuts, and legumes


  • The best sweeteners to consume:

As you have read, not all sweeteners are the same.

Our conclusion (and that of science) is that as a diabetic it is better to consume a product sweetened with sweeteners than one sweetened with sugar.

In my opinion, the safest and healthiest sweeteners to take are:

  • Stevia. Besides the fact that this intense sweetener is not harmful, it even has slight health benefits.
  • Erythritol. As one of the few polyols, this sweetener has literally 0 influence on your blood sugar level and you don’t get any unpleasant symptoms from it.

I am also a proponent of sugar-free chewing gum chewed with the healthy substance xylitol(Xylitol is a type of sugar alcohol). Like Xylifresh.

Even though xylitol has a GI of over 0, the amount you ingest with one chew is negligible. And therefore has no effect on your blood sugar.

But if you are going to eat 4 packets a day, then of course it’s a different story.

Furthermore, you can chew sugar-free gum, it even has slight benefits for your alertness and (oral) health.


I hope you will get some knowledge about the healthiest alternative to Sugar by reading this article. Comment down your thoughts on this article below. If you have any queries, then ask My Voice


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