11 Natural Sweeteners That Won’t Sabotage Your Diet

A zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. It's much sweeter than sugar and doesn't raise blood sugar levels.


A sugar alcohol that contains almost no calories. It doesn’t spike blood sugar or insulin levels, making it a popular choice for those on a low-carb diet.


Another sugar alcohol with a sweetness similar to sugar but with 40% fewer calories. It has a low glycemic index and can reduce the risk of dental cavities.


Made from monk fruit, this sweetener is zero-calorie and up to 200 times sweeter than sugar. It doesn’t impact blood sugar levels.

Monk Fruit Sweetener

Extracted from the yacon plant’s roots, this sweetener is high in fructooligosaccharides that function as soluble fibers and feed good bacteria in the intestine.

Yacon Syrup

Sweeter than honey and with a thinner consistency, it has a lower glycemic index due to its high fructose content.

Agave Nectar

Though higher in calories, it’s natural and provides antioxidants, minerals, and vitamins. Raw honey has a lower GI value than regular honey.


Contains antioxidants and nutrients like zinc and manganese. It has a lower glycemic index than sugar, making it a better option in moderate amounts.

Maple Syrup

Made from dried dates, it retains the fruit's nutrients, including fiber. It's less processed than regular sugar but does contain a significant amount of fructose.

Date Sugar

This thick syrup is a byproduct of the sugar-making process. It contains vitamins and minerals, including calcium, magnesium, and iron.


Made from the sap of the coconut palm, it contains a small amount of fiber and nutrients. It has a lower glycemic index than regular sugar but should still be used sparingly.

Coconut Sugar

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