Diets high in added sugar are strongly linked to medical conditions like heart disease, diabetes, obesity, and fatty liver disease.

10 Alternatives to Refined Sugar

Dates are the dried fruits of the date palm tree. These sweet, chewy fruits are an excellent alternative to refined sugar and offer several health benefits.


Its sweet taste, dark colour, and thick consistency make it somewhat comparable to molasses.

Yacon syrup

Even though monk fruit is about 300 times sweeter than table sugar, it doesn’t contain any calories. This sweetness comes from compounds called mogrosides.

Monk fruit sweetener

It contains a small number of minerals, including calcium, potassium, iron, zinc, and manganese. Plus, it’s rich in phenolic compounds like lignans and coumarins that may have anti-inflammatory and antioxidant effects.

Maple syrup

Sugar alcohols, also known as polyols, are a type of carbohydrate naturally found in fruits and vegetables. Popular sugar alcohols used as sugar alternatives include erythritol, xylitol, and maltitol.

Sugar alcohol

This plant-based sweetener is extracted from one of two compounds called glycosides — stevioside and rebaudioside A. These compounds don’t contain any calories, are up to 450 times sweeter than sugar.


It contains trace amounts of vitamins and minerals, as well as an abundance of plant compounds that provide anti-inflammatory and antioxidant benefits.


Allulose, also known as D-allulose, is a monosaccharide that exists naturally in certain fruits. It has 70% of the sweetness of table sugar and provides just 0.2 calories per gram.


Replacing sugar with applesauce — or purées of other fruits like bananas — is an excellent way to reduce your refined sugar intake.

Applesauce and other fruit purée

It contains a handful of vitamins and minerals, as well as several antioxidants. Furthermore, it’s a good source of the minerals iron, potassium, and calcium