8 Alternatives to Replace Refined Sugar

Medically reviewed by Kim Rose-Francis RDN, CDCES, LD — Written by Jillian Kubala, MS, RD — Updated on April 19, 2023

Source: Jillian Kubala: 8 Alternatives to Refined Sugar

Translated by: Judit Czárán

(The glycine part was inserted by Gábor Szendi -from other sources)

Sugar is harmful, but we are still attracted to the sweet taste. There is a solution to the dilemma.

The next time you want to sweeten your favorite food or drink, think carefully about what sweetener you use.

In America, people generally consume too much added sugar, especially refined versions such as white sugar or high-fructose corn syrup (HFCS).

These types of sweeteners are found in sugary drinks, sweet cereals, and various biscuits and cakes.

Although the sweet taste is delicious, consuming too much added sugar is a clear attack on your health.

A diet high in sugar can lead to heart disease, diabetes, obesity, and fatty liver disease ( 1 , 2 , 3 , 4 , 5 , 6 , 7 , 8 , 9 ).

While there's nothing wrong with occasionally consuming foods with small amounts of added sugar, minimizing your overall sugar intake significantly reduces the risk of developing these diseases and has many other health benefits.

There are many alternative options for reducing your consumption of common refined sweeteners, such as white sugar and corn syrup.

Additionally, some sugar substitutes contain no or very few calories ( 10 ).

Below are 8 such alternative sweeteners:

1. Stevia

Stevia is a natural sweetener made from the leaves of a South American shrub, Stevia rebaudiana.

This plant-based sweetener is derived from one of two glycoside compounds, stevioside or rebaudioside.

They contain no calories and can be up to 450 times sweeter than sugar, but they taste slightly different ( 10 ).

Animal and human studies show that replacing sugar with stevia can prevent obesity and reduce blood sugar levels ( 11 ).

Although stevia is generally considered safe, there is some evidence that it may harm the gut microbiome, and more research is needed on this ( 12 , 13 ).

2. Sugar alcohols

Sugar alcohols, also known as polyols, are carbohydrates that are found naturally in various fruits and vegetables ( 10Trusted Source ).

The most popular sugar alcohols used as sugar substitutes are erythritol , xylitol , and maltitol .

The bacteria in our mouths do not ferment sugar alcohols, so unlike sugar, they do not damage teeth.

They are also significantly lower in calories and, since they do not significantly affect blood sugar levels, may be a good alternative to sugar substitutes for people with diabetes ( 10 ).

Erythritol contains just 0.2 calories per gram, and xylitol contains 2.4 calories. In comparison, sucrose — also known as table sugar — contains 4 calories per gram ( 14 ).

Although sugar alcohols are generally considered safe, certain types can cause digestive upset when consumed in larger quantities.

For example, sorbitol can cause diarrhea when consumed in amounts of 20–50 grams, while erythritol , when consumed in amounts of 1,000 mg per kilogram of body weight, can lead to stomach problems ( 14 ).

Finally, xylitol is extremely toxic to dogs .

If you live with a dog, either keep xylitol out of reach of your dog or avoid using this sweetener at all ( 15 ).

3. Monk fruit sweetener

Monk fruit extract is derived from a plant called Siraitia grosvenorii, which is native to China ( 16 ).

Although monk fruit is about 200 times sweeter than table sugar, it contains no calories. Its sweetness is due to mogrosides, primarily a compound called mogroside V ( 17 ).

Since monk fruit has no calories and does not raise blood sugar levels, its use - when consumed in place of sugar - can aid weight loss and stabilize blood sugar levels.

But the truth is that not many human studies have been conducted with this sweetener .

It should also be noted that monk fruit is often mixed with other sweeteners, so be sure to read the label on the package before using.

4. Allulose

Allulose, also known as D-allulose, is a monosaccharide (or type of sugar) found naturally in certain fruits ( 18 ).

It is about 70% as sweet as table sugar and contains only 0.2 calories per gram ( 18 ).

Unlike other zero- or low-calorie sweeteners, allulose tastes almost exactly like table sugar .

Additionally, although more research is needed, some human studies suggest that allulose may reduce blood sugar and insulin levels in both diabetic and non-diabetic individuals ( 19 , 20 ).

However, note that allulose can cause bloating, diarrhea, and abdominal pain when consumed in large amounts, so it’s best to limit your intake to no more than 0.4 grams per serving or 0.9 grams per kilogram of body weight per day ( 21 ).

May help normalize blood sugar levels

Allulose can effectively help balance diabetes.

Allulose has been shown in several animal studies to lower blood sugar levels, increase insulin sensitivity and reduce the risk of developing type 2 diabetes by protecting the insulin-producing beta cells of the pancreas ( 5 , 6 , 7 , 8 ).

One study compared overweight rats fed allulose with rats given water or glucose and found that the allulose group had improved beta cell function and blood sugar levels , and the rats in this group gained less belly fat than the other two groups ( 8 ).

May stimulate weight loss

Research conducted on overweight rats suggests that allulose also stimulates weight loss.

This includes reducing the amount of unhealthy belly fat, also known as visceral fat , which is clearly linked to certain heart diseases and other health problems ( 11 , 12 , 13 , 14 ).

In one study, obese rats were fed a normal or high-fat diet containing either allulose, sucrose, or erythritol for eight weeks.

Note that, similar to allulose, erythritol contains virtually no calories and does not raise blood sugar or insulin levels.

However, the study found that allulose had more beneficial effects than erythritol . Rats fed allulose gained less belly fat than those fed erythritol or sucrose ( 12 ).

In another study, rats were fed a high-sugar diet containing either 5% cellulose fiber or 5% allulose, and the allulose group burned significantly more calories and fat overnight and gained much less fat than rats fed cellulose ( 13 ).

Protects against fatty liver

Studies in rats and mice show that in addition to preventing weight gain, allulose also reduces fat accumulation in the liver ( 14 , 15 ).

Hepatic steatosis, also known as fatty liver disease, is closely linked to insulin resistance and type 2 diabetes .

In one study, diabetic mice were given either allulose, glucose, fructose, or no sugar at all.

Fatty liver in the allulose group was reduced by 38% compared to those who received no sugar at all.

Mice in this group gained less weight and had lower blood sugar levels than those in the other groups ( 15 ).

Is allulose safe?

Allulose appears to be a safe sweetener, and the US Food and Drug Administration ( FDA) has included it in its food list , but it is not yet approved for sale in Europe.

Studies in rats lasting 3–18 months did not show any toxic or other adverse health effects of allulose ( 17 , 18 ).

In human studies , consuming 5–15 grams (1–3 teaspoons) of allulose daily for 12 weeks was not associated with any negative side effects ( 9Trusted Source , 10Trusted Source ).

5. Date

Dates are the dried fruit of the date palm. This sweet, slightly chewy fruit can be a great alternative to refined sugar and is also very healthy.

Unlike refined sugar and many artificial sweeteners, dates are a great source of nutrition , containing lots of fiber, potassium, magnesium, manganese, vitamin B6, carotenoids, and polyphenol antioxidants ( 22 , 23 ).

Due to their sweet taste, dates are a good substitute for sugar in cakes, cookies, and energy bars. They can also be used to sweeten homemade milkshakes and smoothies.

Many people make a thick paste from it, which can also be used instead of refined sugar.

Dates contain a lot of calories and natural sugar, but unlike table sugar, studies show that they do not significantly raise blood sugar levels, even in diabetics .

In a 16-week study involving one hundred people with type 2 diabetes, one group ate three dates every day, while the other group ate none.

The date group had significantly lower LDL (bad) cholesterol levels, while their HbA1c levels, which indicate long-term blood sugar control, remained unchanged ( 24 ).

6. Applesauce and other fruit purees

Replacing sugar with applesauce – or other fruit, such as banana pulp – is a good way to reduce our consumption of refined sugar.

Consider using these in cake, pie, muffin, or bread recipes.

Due to their nutritional content, all fruits have a positive effect on our health.

For example, mashed bananas are high in folate, manganese, magnesium, vitamin B6, and vitamin C ( 25 ).

Unlike refined sugar, fruit has many health benefits, including a reduced risk of chronic diseases and death from any cause ( 26 ).

If you buy applesauce or other fruit pulp at the supermarket, be sure to choose a product that does not contain added sugar.

7. Yacon syrup

Yacon syrup is obtained from the yacon plant (Smallanthus sonchifolius), which is native to South America.

Its sweet taste, dark color, and thick consistency make it somewhat similar to molasses.

This product is rich in fructo-oligosaccharides, sugar molecules that the body cannot digest .

Because these sugar molecules are not digested, yakon syrup contains only a third of the energy of regular sugar, about 1.3 calories per gram ( 27 , 28 ).

However, yacon syrup is less sweet than table syrup, so we may end up consuming more of it.

The fructo-oligosaccharides in yacon syrup have several positive health effects.

For example, these compounds act as prebiotics, meaning they help feed the friendly bacteria that live in our intestines.

Additionally, some research suggests that yacon syrup may increase feelings of fullness ( 29 , 30 ).

Side effects, dosage and usage recommendations

Fructans belong to a class of fibers called FODMAPs.

For this reason, yacon syrup should not be consumed by people with FODMAP allergies, including those with irritable bowel syndrome ( 17 ).

Fructans can cause bloating, diarrhea, nausea, and digestive problems .

Therefore, it is best to start consuming them with a smaller amount and only increase the dosage later.

An effective amount can be 1-2 teaspoons (5-10 grams) before breakfast, lunch, and dinner, but start with 1 gram.

Yacon syrup can also be used as a sweetener, but it should not be used in baking or cooking , as fructo-oligosaccharides break down at high temperatures (above 120°C) ( 18 ).

Timing may also matter. Consuming it 30-60 minutes before a meal is more effective at reducing appetite than taking it with a meal.

8. Glycine ( 31 )

Glycine is one of the simplest amino acids, yet it has some remarkable and unexpected functions in the body.

Glycine is found in most protein-based foods and is also synthesized in the body, yet growing evidence suggests that almost everyone would benefit from supplementing with this readily available and inexpensive nutrient.

In dietary supplement form, glycine is a white crystalline solid that looks surprisingly similar to sugar and dissolves easily in warm water.

Glycine is indeed one of the sweetest amino acids, ⅓ as sweet as table sugar.

Blood glycine levels are usually decreased in obese people and diabetics.

Adding glycine to the diet has been shown to have several antidiabetic effects, as well as stimulate insulin secretion.

There is evidence that it also binds directly to glucose, reducing the amount of free glucose in the blood. ( 32 )

One of the easiest ways to increase your daily glycine intake is to use it as a sugar substitute in desserts and hot drinks.

Unlike sugar, glycine does not cause tooth decay.

When consumed with food, it actually reduces the rise in blood sugar compared to the same meal without glycine.

As a sugar substitute, it also has the advantage of reducing hunger by stimulating gut hormones.

In a study in healthy subjects, glycine taken with meals reduced the rise in blood sugar levels (area under the curve) by more than 50% without altering insulin response ( 33 ).

In an animal study, diabetic rats treated with glycine for six months had significantly lower concentrations of glucose, total cholesterol, triglycerides, and glycated hemoglobin (HbA1c) than diabetic control rats ( 34 ).

In a 3-month study, people with type 2 diabetes who received 5 grams of glycine per day had significant reductions in HbA1C and pro-inflammatory cytokines ( 35 ).

The maximum tolerable daily intake for some adults is only 15 g of glycine per day, or 9 g in a single dose, where some have reported minor digestive upset (soft stools and mild digestive complaints).

Others have tolerated 60g per day in two 30g doses without discomfort. No toxicity has been reported up to 60g doses (adult).

A case study showed no toxic effects at this daily dose over five years ( 36 ).

Sugar substitutes of the future

Several protein-based sweeteners are either already on the market or will be coming to market soon.

Tagatose is a hexose monosaccharide.

It is found in small amounts in many foods and has gained attention as an artificial sweetener ( 37 ).

It is similar in structure and appearance to sucrose (table sugar) ( 38 ), and is 92% as sweet, but contains only 38% more calories. Since 2001, Tagatose has been considered safe by the FAO and WHO.

Because it is metabolized differently from sucrose, tagatose has minimal effects on blood sugar and insulin levels.

Tagatose has also been approved as a tooth-friendly ingredient for dental products.

Consuming more than 30 grams of tagatose in a single serving may cause stomach upset , as most of the breakdown occurs in the large intestine ( 38 ).

Tagatose lowers blood sugar levels in the liver by promoting glucokinase activity, which contributes to the transfer of glucose into glycogen.

It also inhibits digestive enzymes and the breakdown of carbohydrates in the small intestine, which prevents the absorption of carbohydrates in the body.

Clinical trials have shown that tagatose significantly reduces blood sugar levels in healthy subjects, prediabetics, subjects with impaired fasting glucose, and subjects with impaired glucose tolerance ( 39 ). It is already available in our country under the name Tagatesse, but it is still quite expensive.

Brazzein is a sweet-tasting protein extracted from the fruit of the West African creeper Oubli (Pentadiplandra brazzeana Baillon).

It was first isolated by the University of Wisconsin-Madison in 1994 ( 41 ).

Brazzein is 500–2000 times sweeter than sucrose by weight and is stable over a wide pH range from 2.5 to 8 and is heat-stable at 98°C for 2 h ( 40 ).

As a protein, it is safe for diabetics. It is also highly soluble in water (>50 mg/mL) ( 41 ).

Its flavor profile is closer to sucrose than other natural sweeteners.

Unlike other sweet-tasting proteins, it is heat-resistant, making it more suitable for industrial food processing ( 42 ).

Why should we consume less added sugar?

It's good to always remember that too much added sugar is harmful to both our physical and mental health.

A diet rich in sugar increases the risk of heart disease, diabetes, obesity, and fatty liver, for example.

What’s more, people who consume a lot of added sugar are more likely to be depressed than those who consume little ( 45 , 46 , 47 ).

Sugary foods also pose a risk to our oral health by feeding harmful bacteria in the mouth, increasing the risk of tooth decay and gum disease ( 44 , 45 ).

This doesn't mean that we shouldn't consume any added sugar, but it does mean that we should strive for a healthier diet and avoid foods containing a lot of added sugar as much as possible.

A balanced diet is rich in nutrients – primarily containing lots of vegetables and fruits – because this is how the body gets the nutrients it needs to function optimally.

Summary

Since too much sugar is harmful to our physical and mental health, it is worth minimizing the consumption of added sugars.

But this doesn't mean that we can't "sin" with a sugary treat every now and then, even with an otherwise balanced diet.