8 All-Natural Alternatives To Sugar

Cutting back on added sugar is one of the simplest ways to feel better, save calories, and support steady energy, especially when you meal prep. You don't have to give up sweetness to do it, though. With a few smart swaps, you can keep your favorite baked goods, sauces, and snacks in the rotation while dialing down the sugar spike.

Below, I'm sharing eight approachable, real-food sweeteners we actually use in MPOF recipes, plus conversion tips, best uses, and exactly how to store them for meal prep success. If you're building a lower-sugar routine, you'll also love browsing our Low-Carb & Keto and Whole30 & Paleo recipe collections on MPOF for plenty of ideas.

Quick note: Everyone's needs are different. This article is for general cooking guidance, always do what works for your body and goals.

Why you'll love these swaps

• Budget-aware picks you can stock in your pantry.
• Familiar, easy-to-find options that fit real life.
• Clear substitution ratios for baking and cooking.
• Meal-prep friendly storage tips for every sweetener.
• Ways to match flavor to the recipe (no weird aftertastes).

Warning: Sugar can be masked behind a number of names... here are a few for you to look out for.

Honey

This could be the first thing that comes to your mind when you hear the phrase "sugar alternatives." It is a natural sweetener that is also used in fighting infections and healing wounds. It also contains nutrients, antioxidants and antibacterial properties albeit in small amounts.

There are plenty of studies backing up claims about the health benefits of honey. One research conducted by experts from the University of Memphis showed that athletes who consumed honey had more stable blood sugar and insulin levels.

There's also a research conducted by scientists from the University of California, Davis that links daily consumption of honey to high antioxidants levels.

As a sugar substitute, honey can add a touch of sweetness to foods like yogurt, nut butter, homemade dressings or marinades. We suggest getting raw and USDA-certified organic honey as you can be assured of the quality.

You can simply replace every tablespoon of sugar with a teaspoon of this food called the nectar of gods. We typically use honey for recipes such as Hot Honey Sweet Potato Bowls and Peanut Butter Bites.

Agave Nectar

Agave nectar originated from South America, with the Aztecs calling the syrup "gift from the gods." It comes from agave plant which is also the same plant from where tequila is sourced. It has a taste that is very similar to honey.

Compared to sugar, agave nectar has less glucose and lower glycemic index. This means that our bodies can absorb the substance more slowly into the bloodstream. It will not also cause a rapid increase in insulin levels.

However, it contains higher levels of fructose which is metabolized by the liver. Thus you don't want to use too much of agave nectar because it can put pressure on the liver.

In terms of sweetness, agave nectar is a lot sweeter than sugar thus you don't have to use as much if you were to tap it as a sugar substitute. I usually replace one tablespoon of sugar with a teaspoon of agave nectar.

Agave nectar can be used for sweetening hot drinks like tea and coffee or adding a tinge of sweetness to porridge. It can also be utilized in baking.

Maple Syrup

Maple syrup is one of the healthiest sugar substitutes that you can find. Like agave nectar, it has a lower glycemic index compared to white or brown sugar. Thus, it won't impact your blood sugar levels like table sugar.

It also has some trace minerals and antioxidants lacking in table sugar. One tablespoon of maple syrup has 33 percent of the recommended daily value of manganese. It also has zinc, calcium, potassium, iron, and magnesium although in lower amounts.

Maple syrup isn't as sweet as white sugar, so you might want to increase the amount of maple syrup you are to use instead of table sugar. Moreover, maple syrup can also affect the color of your foods because it is colored brown while table sugar is white.

You should also know that the maple syrup we are talking here is the pure or real maple syrup. Don't use the maple syrup for pancakes!

Date sugar

Dates are fruits which have been cultivated and eaten by man thousands of years before the birth of Jesus. It is one of the sweetest fruits you will ever taste. It should come as no surprise that its sugar can be used as a table sugar substitute.

Whole dates fruits are typically used in energy bars not only because of their sweetness but also because of their stickiness. They're also packed with nutrients like calcium, copper, vitamin B, vitamin K, manganese, magnesium, and potassium.

You can use the same amount of date sugar to replace white sugar in a recipe. However, if you are to add sweet spices like cinnamon, nutmeg or cloves in a recipe, I suggest you use two-thirds of date sugar instead of sugar. The sweet spices can improve the existing sweetness of date sugar.

However, we won't recommend using date sugar in smoothies and coffee because it doesn't dissolve well.

Coconut sugar

This one is made from sap derived from coconut palm buds. A teaspoon of coconut sugar has about four grams of sugar and 15 calories, just like white sugar.

It has a flavor and consistency that would remind you of brown sugar, so it is not uncommon for people to use it as a replacement in recipes requiring brown sugar like cookies and bake beans. You can use the same amount of coconut sugar as required the table sugar in the recipe that you are following.

Molasses

A byproduct of refined sugar production, molasses has a dark color and a very strong flavor that bodes well for baked goods despite it not being as sweet as sugar. It has a thick and syrup-like consistency. It also has small amounts of minerals like calcium, iron and B vitamins.

Because it is not as sweet as sugar, you might have to use more molasses for most recipes. For instance, we usually replace a cup of sugar with 1 ⅓ cup molasses. You can then lower the amount of liquid in the recipe by about five teaspoons.

Yacon Syrup

Derived from the yacon plant that is found in South America, yacon syrup has a consistency that is very similar to molasses. It is also sweet and dark in color.

It has gained a lot of mileage as a potential weight loss supplement, although there have been a few studies that can support this claim. It is naturally low in calories and glycemic index, making it a healthier alternative to sugar. In fact, it contains just a third of the calories found in sugar.

Yacon is great for diabetics because it can regulate insulin, blood sugar and cholesterol levels. It also won't cause cavities and tooth decay. However, it can cause bloating and gas because it is prebiotic.

It can be used in the same way as you would use honey instead of sugar. Decrease the amount of yacon syrup as it is slightly sweeter than table sugar.

Barley Malt Syrup

Similar to yacon syrup, barley malt extract is dark. It also has the thick consistency that can remind you of molasses. Some people even say that the taste of barley malt syrup and molasses are very much the same, although I can say that molasses have a stronger flavor.

Barley malt syrup also has its share of nutrients. It has high levels of protein and iron while also having traces of vitamins A, C, and calcium. I know that there are many bread recipes that suggest the use of barley malt syrup as a replacement for sugar. It can also be used in pizza dough and other baked desserts such as pecan pie.

Aside from baking, there are other uses of barley malt syrup. If you drink beer, then you may know that it is an ingredient used in making beer. It can also be used as a glaze on baked vegetables like sweet potatoes, squash, and beans.

So how do you use barley malt syrup instead of sugar? For one part white sugar, you can substitute 1 ⅓ parts of the syrup. You should also reduce the liquid in the recipe to add sweetness to the recipe.

A quick conversion cheat-sheet

• Liquid sweeteners (honey, maple, agave, yacon, molasses, barley malt): start with ¾ cup (or less for yacon) per 1 cup sugar; reduce other liquids in the recipe by 1-2 tablespoon per ¾ cup used.
• Granulated swaps (coconut sugar, date sugar): start 1:1 by volume.
• Browning: Liquid sweeteners brown faster-consider reducing oven temp by 25°F and check early.
• Structure: In cookies/cakes, add 1-2 tablespoon flour per cup of liquid sweetener if batter seems loose.

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How to store these sweeteners

• Honey & agave: Room temp, tightly sealed, dark cupboard. If honey crystallizes, warm the jar in a bowl of hot water and stir.
• Maple syrup (pure): Refrigerate after opening; freezer-safe for long-term storage.
• Molasses & barley malt syrup: Room temp once opened is fine; keep lids clean and tight.
• Coconut sugar & date sugar: Airtight container at room temp to prevent clumping.
• Dates (whole): Airtight at room temp for short term; refrigerate or freeze for long term.
• Yacon syrup: Follow label; usually refrigerate after opening.

Meal-prep tip: Portion liquid sweeteners into mini squeeze bottles and label by recipe ("granola," "dressing," etc.) so weekday cooking is grab-and-go.

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How to use them in meal prep (simple game plan)

Step 1: match flavor to the dish.

• Caramel notes (maple, coconut sugar, dates) love oats, squash, and warm spices.
• Neutral sweeteners (agave, honey) disappear nicely in dressings and iced drinks.
• Bold syrups (molasses, barley malt) shine in BBQ sauce, beans, and bread.

Step 2: adjust moisture.
Any time you swap liquid for granulated sugar, reduce other liquids and consider a little extra flour or oat flour to keep structure.

Step 3: taste and tweak.
These swaps vary by brand and ripeness (for dates). Sweeten to 80%, bake or simmer, then finish with a light drizzle if you need more.

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Helpful tips & swaps

• Combine sweeteners for balance-e.g., half maple + half coconut sugar for cookies with crisp edges and rich flavor.
• Use acid + salt to pop sweetness: a teaspoon of lemon juice or a pinch of flaky salt can help you use less overall.
• Mind the color: Dark syrups darken batters; choose light-colored options (agave, light honey) for pale cakes or vanilla frostings.
• Label by strength: In your pantry, tag bottles "mild," "medium," or "bold" so you reach for the right one mid-recipe.
• Start small in drinks: Liquid sweeteners taste sweeter-begin with ½ teaspoon, stir, then add more.

FAQs

Related: What's the difference between Stevia and Erythritol

Conclusion

As you can see, there are plenty of substitutes for sugar that you can use in your recipes. Whether you are to bake sweet treats like cookies or cake, or simply add sugar to your beverages such as coffee and tea, there are numerous sugar alternatives that you can choose from.

So what are you waiting for? Start stocking up on these eight alternatives to sugar so that you can use them once you come across a recipe that calls for the use of the regular table sugar.