Stevia rebaudiana is a natural sweetener obtained from the leaves of the South American plant Stevia rebaudiana. This plant-based sweetener is derived from one of two glycoside molecules, stevioside and rebaudioside A. These chemicals are calorie-free, up to 450 times sweeter than sugar, and may taste somewhat different.

According to human and animal studies, substituting sugar with stevia may help prevent weight gain and lower blood sugar levels. While stevia is usually regarded as harmless, some research suggests that it may affect your gut microbiota.

Sugar alcohols, commonly known as polyols, are carbohydrate compounds found naturally in fruits and vegetables. Sugar alcohols that are often used as sugar substitutes include erythritol, xylitol, and maltitol. Sugar alcohols are not fermented by the bacteria in your mouth, so they do not harm your teeth in the same way that conventional sugar does. Furthermore, they have far fewer calories and have no effect on blood sugar levels, making them an excellent choice for diabetics.

Erythritol has just 0.2 calories per gram, but xylitol has 2.4 calories per gram. Sucrose — or table sugar — has 4 calories per gram. Although sugar alcohols are usually regarded as harmless, high doses of certain may induce gastric distress. Sorbitol, for example, may induce laxative effects at dosages of 20-50 grams, but erythritol may cause stomach distress in quantities more than 455 mg per pound (1,000 mg per kg) of body weight. Finally, xylitol is extremely dangerous to dogs. If you live with a dog, you should keep xylitol out of reach or avoid it entirely.

The Siraitia grosvenorii plant, which is endemic to China, is used to make monk fruit extract. Despite being nearly 300 times sweeter than table sugar, monk fruit has no calories. This sweetness is derived from mogrosides, namely mogroside V.

Because monk fruit has no calories and has no effect on blood sugar levels, using it in place of normal sugar may assist in weight reduction and improve blood sugar levels. However, human investigations on this sweetener are still lacking. Remember that monk fruit extract is frequently blended with other sweets, so read the label before taking it.

Allulose, also known as D-allulose, is a naturally occurring monosaccharide (or sugar) found in some fruits. It is 70% sweeter than table sugar and contains just 0.2 calories per gram. Unlike many other zeroes and low-calorie sweeteners, allulose tastes quite similar to ordinary sugar.

Furthermore, human studies show that allulose may help lower blood sugar and insulin levels in persons with and without diabetes, while the additional study is needed. Keep in mind that high dosages might cause bloating, diarrhea, and stomach pain, so keep to a single dose of 0.19 grams per pound (0.4 grams per kg) of body weight and a daily dose of 0.4 grams per pound (0.9 grams per kg).

The dried fruits of the date palm tree are known as dates. These sweet, chewy fruits are a great alternative to refined sugar and have a variety of health advantages. Dates, unlike refined sugar and many other sweeteners, are high in fiber, potassium, magnesium, manganese, vitamin B6, carotenoid, and polyphenol antioxidants. Because of their sweet flavor, dates can be substituted for sugar in recipes for energy bars, cakes, and cookies. You may also combine them to flavor homemade nut milk and smoothies.

Some individuals produce a thick paste out of dates, which may be used as a one-to-one replacement for refined sugar. Dates are heavy in calories and natural sugars, but studies show that they don't have the same effect on blood sugar levels as table sugar, even in diabetics. In a 16-week trial of 100 adults with type 2 diabetes, one group had three dates per day and the other consumed none. The date group saw significant decreases in total and LDL (bad) cholesterol but their HbA1c remained stable – an indication of long-term blood sugar management.

Replacing sugar with applesauce — or purées of other fruits such as bananas — is a great way to cut back on refined sugar. Consider using this substitution in recipes for cakes, cookies, muffins, and bread. Because of their nutrients, all fruits provide health advantages. Mash bananas, for example, are abundant in folate, manganese, magnesium, and vitamins B6 and C.

Fruit, as opposed to refined sugar, has been associated with a number of health advantages, including a decreased risk of chronic disease and a lower chance of mortality from any cause. If you buy applesauce or other fruit purées at the store, choose unsweetened varieties with no added sugar.

Yacon syrup is derived from the South American yacon plant. Its sweet flavor, black hue, and thick consistency make it similar to molasses. This product contains fructooligosaccharides, which are sugar molecules that your body cannot digest. Because these sugar molecules go undigested, yacon syrup has one-third the calories of ordinary sugar or around 1.3 calories per gram.

However, because yacon syrup is sweeter than table sugar, you may need to use more to match the sweetness of refined sugar. The fructooligosaccharides in yacon syrup may be beneficial to one's health. These substances, for example, operate as prebiotics, feeding the beneficial bacteria in your stomach. Furthermore, some study indicates that yacon syrup may boost sensations of fullness.

Honey is a viscous, golden liquid made by bees. It includes trace levels of vitamins and minerals, as well as a plethora of plant components with anti-inflammatory and antioxidant properties. However, the sorts of plant compounds in honey are determined by a variety of factors, including the species of bee that created the honey and the type of flower the bee was feeding on.

Honey polyphenols, for example, may help control inflammation in your body. In addition, honey has a slightly lower glycemic index (GI) than table sugar. Because of these properties, it may be healthier than refined sugar. If you opt to use honey, do it sparingly because it is still heavy in sugar and calories.

Maple syrup is a viscous, sweet liquid prepared by boiling maple tree sap. It includes trace minerals such as calcium, potassium, iron, zinc, and manganese. Furthermore, it contains phenolic compounds like lignans and coumarins, which may have anti-inflammatory and antioxidant properties.

Despite the fact that it contains certain beneficial minerals and antioxidants, maple syrup is nevertheless extremely rich in sugar. It has a little lower GI than ordinary sugar, however, it should be taken in moderation as with another sweetener.

Molasses is a thick, syrup-like liquid that is sweet and dark. It is produced by boiling sugar cane or sugar beet juice. It has a variety of vitamins and minerals, as well as antioxidants. It's also high in the minerals iron, potassium, and calcium, all of which are essential for overall health. Overall, molasses is a good substitute for refined sugar, but you should restrict your intake because it is still sugar.

Sugar substitutes include dates, fruit purées, yacon syrup, honey, molasses, and maple syrup. Although these sweeteners may have fewer health advantages than refined sweeteners, they should be taken cautiously.