August 09, 2023 · Written by Foodtolive Team

The Complete Guide to Sugar and Sugar Substitutes

In today’s health-conscious world, understanding sugars and their substitutes is essential for making informed dietary choices. Whether you’re striving to reduce your sugar intake or explore healthier alternatives, this guide will cover everything you need to know about sugar and its substitutes.

What is Sugar?

Sugar is a type of carbohydrate that provides energy to the body. It’s naturally found in various foods, such as fruits, vegetables, and dairy products. There are different types of sugars, including glucose, fructose, and sucrose, each with its unique properties and effects on the body.

Complete-Guide-to-Sugar-1-updNatural Sugars

Natural sugars are those found naturally in foods. Fruits, vegetables, and dairy products contain varying amounts of natural sugars. These sugars come packaged with essential nutrients, dietary fiber, and antioxidants, making them a healthier choice compared to added sugars.

Complete-Guide-to-Sugar-3Added Sugar

Added sugars are sugars that manufacturers add to foods and beverages during processing. These sugars contribute empty calories without any nutritional benefits. Consuming excess added sugars has been linked to various health issues, including obesity, diabetes, and heart disease.

Refined vs. Unrefined Sugar

Refined sugar undergoes processing to remove impurities and color, resulting in a granulated white product. On the other hand, unrefined sugar retains more of its natural molasses and minerals, giving it a slightly different taste and color. Unrefined options like brown sugar, muscovado, and turbinado are often considered less processed alternatives.

Complete-Guide-to-Sugar-2Artificial Sweeteners

Artificial sweeteners are synthetic sugar substitutes that provide sweetness without calories. They are often used in low-calorie or sugar-free products. Common artificial sweeteners include aspartame, sucralose, and saccharin. While they can be useful for reducing calorie intake, some people prefer more natural alternatives.

Healthy Sugar Substitutes

  • Coconut Sugar: Derived from coconut palm sap, it has a low glycemic index and a subtle caramel flavor
  • Dates: Rich in fiber and natural sweetness, dates are a versatile substitute in baking and desserts
  • Stevia: A plant-based sweetener with zero calories, available in liquid or powdered forms
  • Monk Fruit: Extracted from monk fruit, it’s low in calories and has a glycemic index of zero
  • Maple Syrup: While calorie-dense, it offers minerals and antioxidants. Opt for 100% pure maple syrup


  • Honey: With natural antimicrobial properties, honey adds depth to flavors and works well in many recipes
  • Agave Nectar: Sweeter than sugar, it’s derived from the agave plant and has a mild taste
  • Xylitol: A sugar alcohol with fewer calories, it’s commonly used in sugar-free gum and dental products
  • Erythritol: Another sugar alcohol, it’s suitable for baking and has minimal impact on blood sugar
  • Lucuma Powder: Made from dried lucuma fruit, it offers a unique maple-like sweetness

Complete-Guide-to-Sugar-coconut-sugar-shop-updHow Much Sugar Should We Eat?

The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) for women and 9 teaspoons (38 grams) for men per day. However, it’s best to prioritize natural sources of sugar and minimize added sugars.

Naturally Sweetened Dessert Ideas

Get ready to treat yourself to some amazing desserts that are naturally sweetened. No need for refined sugars or complicated ingredients – just simple, delicious treats that you can enjoy without feeling guilty:

  1. Healthiest Date Candy
  2. Hazelnuts Cherry Bars 
  3. Maqui Berry Cheesecake 
  4. Avocado Chocolate Mousse 


  1. Mini Frozen Key Lime Pies 
  2. Chocolate Amaranth Crunch Bites
  3. Healthy Snickers Bars
  4. Blueberry Ginger Sorbet

Remember, moderation is key when enjoying naturally sweetened desserts. By opting for healthier sugar substitutes and mindful consumption, you can indulge your sweet tooth without compromising your well-being. Explore these dessert ideas and savor the natural sweetness they offer.