Too much added sugar can lead to energy crashes, weight gain, and long-term health issues like diabetes and heart disease. Considering the damage this ingredient could do, you have enough reason to ditch sugar completely. But skipping it doesn’t mean sacrificing sweetness. Thankfully, we now have plant-based and even fruit-derived alternatives that give us smarter ways to satisfy our sweet tooth without spiking our blood sugar.

These sugar swaps are practical, accessible, and have real nutritional benefits. Let’s learn more about them below.

Stevia

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Stevia comes from the leaves of a South American plant, and indigenous people have used it for centuries. It can be used in everything from soda to protein powder. It’s way sweeter than sugar, so you need only a little.

Monk Fruit

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People in China have used monk fruit for centuries to soothe sore throats and sweeten drinks. It’s crazy sweet, has no calories or sugar, and can be used in baking, coffee, or anything you’d normally sweeten.

Raw Honey

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Raw honey gives you much more than just sweetness. You also get the benefits of antioxidants, enzymes, and trace minerals. Honey is also thicker, richer, and way more interesting than table sugar. Having said that, you’ll still want to go easy because, despite being natural, it’s still sugar.

Pure Maple Syrup

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No, we’re not talking about those bottled maple syrups you load up on your pancakes. Real maple syrup comes from tree sap and contains zinc and manganese, which help your immune system. The glycemic index is lower than white sugar.

Coconut Sugar

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This natural sweetener–made from the sap of coconut flowers–keeps some minerals like iron and potassium. It tastes like brown sugar with a hint of caramel, so it’s a really good choice for improving the flavor of your desserts. It also doesn’t spike blood sugar as quickly.

Allulose

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Allulose tastes like sugar but barely has any calories. Your body absorbs it, skips the digestion part, and flushes it out—so it won’t spike your blood sugar. It’s gentle on your gut and great in coffee, sauces, or baked goods. Diabetics and low-carb eaters love it, and it bakes almost like real sugar.

Date Sugar

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This stuff is literally just dried, ground-up dates. Nothing is added or taken away. It keeps the fiber, vitamins, and minerals of the whole fruit intact. While it’s not something you’d want in your coffee (because it doesn’t dissolve well), it’s absolute magic in muffins, energy bars, or banana bread.

Lucuma Powder

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Lucuma comes from a South American fruit with a mellow, maple-like flavor. It gives you antioxidants, iron, and B vitamins. People often mix it into smoothies or homemade ice cream. It tastes sweet, and brings actual nutrients to the party.

Chicory Root Fiber (Inulin)

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Chicory root contains inulin, a natural prebiotic fiber that has a mild sweetness. It’s commonly used in protein bars, baked goods, and low-carb snacks. Because it’s a fiber, it also promotes digestion and satiety.

Applesauce

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Unsweetened applesauce pulls double duty in the kitchen. It adds natural sweetness and moisture, so your baked goods stay soft without added fat or sugar. You also get vitamin C and fiber in the deal. Swap it into cakes, muffins, or brownies when you want to lighten things up.

Mashed Bananas

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Overripe bananas shouldn’t be sitting on the counter. They’re a sweetener waiting to happen. They bring natural sugar, potassium, and vitamin B6 and can be used in pancakes or quick breads to replace sugar and oil. Bonus: you waste fewer bananas this way.

Yacon Syrup

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This thick, dark syrup comes from the yacon root, which is native to Peru. It tastes like molasses and contains natural prebiotics that help support gut health. Your body can’t fully digest its sugars, so it’s lower in calories.

Blackstrap Molasses

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Blackstrap molasses is thick, bold, and loaded with nutrients like iron, calcium, and magnesium. It comes from the final stage of sugar refining, so it’s less sweet but more nutritious. Great in gingerbread, chili, or anywhere you want deep, rich flavor.

Erythritol

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Erythritol looks and tastes like sugar but has almost zero calories. It rarely causes bloating, although there’s a chance you might experience some GI effects in larger quantities. The ingredient is commonly used in keto and diabetic diets.

Mesquite Powder

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This slightly sweet powder is derived from the pods of the mesquite tree and has a nutty, cinnamon-like flavor. It’s high in fiber, calcium, magnesium, and potassium and good for smoothies, oatmeal, and baked goods — especially if you want a nutrient boost.