The low down on sweeteners

There is no perfect sweetener that suits everyone!

We all have different goals, metabolisms, microbiomes, values, and taste preferences. We also have different emotional relationships with sweet food — times of stress, fatigue, or comfort can naturally draw us towards something sweet. You likely already know how you eat and what your relationship with sweetness looks like, so this blog isn’t intended to explore behaviour in depth, but simply to offer some clear, practical guidance around different sweeteners. Not as rigid rules, but as gentle information to explore. If your aim is to reduce overall sweetness or move away from refined sugar, I hope this is helpful. Take what resonates and leave the rest.

At the end of the day, sugar is still sugar. Whether it’s refined, unrefined, “natural,” or labelled as healthy, it is still recognised by the body as glucose. Options like brownies made with dates, maple syrup, or coconut sugar may contain more nutrients than white sugar and can have a slightly slower impact on blood sugar due to fibre content, but they are still forms of sugar.

That said, I’m all for delicious food, enjoyment, and making sure the food police are nowhere to be seen.

Some sweeteners are marketed as healthier because they are lower in glucose, but this can sometimes mean they are higher in fructose. All cells in the body can use glucose for energy, whereas fructose is primarily metabolised by the liver. In excess, particularly in highly processed forms, this can place additional demand on liver processing pathways.

Naturally occurring fructose in whole fruit behaves differently in the body because it comes packaged with fibre, water, vitamins, minerals, and phytonutrients. This slows absorption and supports a more gradual release of sugar into the bloodstream. In contrast, refined fructose found in highly processed syrups such as high fructose corn syrup (HFCS), and in some concentrated sweeteners, is more isolated and less nutrient-dense.

SWEETENERS TO CONSIDER

Homemade fruit syrups – made from dried fruits such as apricots, figs, dates, or raisins. When buying dried fruit, look for options with no added sugar, oils, or sulphites, and choose organic where possible. Dates in particular are nutrient-dense, but they are also relatively high in natural sugars and can impact blood glucose, especially for those with insulin resistance or diabetes. That said, I have worked with many diabetic clients who include small amounts of dates within a broader, well-structured nutritional plan — context matters, and we are not machines; blood sugar is influenced by many factors beyond food alone. Pairing fruit with protein and fats (for example, nut butter) can help slow the release of glucose into the bloodstream. You can also make a simple homemade fruit syrup by soaking dried fruit, then blending with water, lemon, and a pinch of salt.

Raw honey is a wholefood sweetener that contains small amounts of vitamins, minerals, and enzymes, and has natural antibacterial properties. It has traditionally been used to support symptoms such as sore throats and coughs. However, it is still a form of sugar and contains a similar glucose/fructose profile to regular sugar, so it will have a comparable impact on blood sugar. Heat processing can reduce some of its natural enzymes, so raw or unpasteurised honey is often preferred if you want to retain its more natural properties (this is usually clearly stated on the label — if not, it is likely heated or processed). Some ethical producers also highlight bee-friendly practices, such as avoiding routine antibiotic use and supporting more sustainable beekeeping methods.

Maple syrup is delicious and has a rich, distinctive flavour. It contains small amounts of minerals such as manganese and zinc (though not in amounts significant enough to rely on for nutritional support). There are different grades and qualities of maple syrup, so it’s worth checking labels to ensure you’re buying pure syrup rather than blends or products with added sugars. It is lower in glucose than honey and contains a mix of natural sugars that can have a slightly gentler impact on blood sugar compared to refined sugar. However, it still breaks down into glucose in the body and is ultimately stored in the same way as other sugars when consumed in excess.

Raw coconut crystals & coconut nectar – naturally derived sweeteners with a light caramel, slightly molasses-like flavour. They contain small amounts of minerals and typically have a slightly lower glycaemic index than refined sugar, though they still contain both glucose and fructose and will affect blood sugar. They are often used as a more “whole-food” alternative to refined sugar in baking and cooking.

Blackstrap molasses – a very strong, distinctive sweetener that tends to be either loved or not enjoyed at all. It isn’t particularly sweet compared to other syrups, even though it is made during the final stage of sugar production from sugar cane. After most of the sugar crystals are extracted, what remains is a dark, thick syrup containing minerals such as iron, calcium, and magnesium. Because of this, it is often considered a more nutrient-dense alternative sweetener and is sometimes used to support mineral intake, including in traditional approaches to bone health.

Agave syrup has a low glycaemic index and is relatively high in fructose, but lacks the fibre and phytonutrients found in whole fruit. The quality of agave varies significantly, and many commercial products are highly refined, although some organic versions are available. Personally, I find it can be quite moreish — once I’ve had it, I tend to notice a stronger desire for more sweetness afterwards. It also doesn’t feel particularly satisfying for me and can leave my tastebuds wanting more, although this will vary from person to person.

Yacon Syrup is my absolute favourite — I love the taste. It has a low impact on blood sugar and may be suitable for many people looking to reduce refined sugar, including some diabetics (individual response always varies). Yacon is a root vegetable that contains very little glucose and fructose. Instead, it is rich in fructo-oligosaccharides (FOS), a type of prebiotic fibre that can help feed beneficial bacteria in the gut. It can be a little tricky to source at times and isn’t the most budget-friendly option available. As with all prebiotic fibres, tolerance varies — some people with IBS or SIBO, or those sensitive to inulin-type fibres, may not feel great on it. As always, one person’s medicine can cause another discomfort.

Inulin syrup from chicory root extract – inulin has a naturally sweet taste, often described as a milder, less intense version of honey. As a prebiotic fibre, it can support the growth of beneficial bacteria in the colon and may help some people reduce overall sweet cravings as part of a lower-sugar approach. For some clients, it can be a really helpful transitional sweetener when moving away from sugar. However, it doesn’t suit everyone — in higher amounts it can cause bloating or gas, and for some, it’s simply too uncomfortable to tolerate.

Lucuma is another wonderful creamy relatively low GI sweetener. It’s a fruit from Peru, similar to a peach and is generally found in powder form. It can be added to smoothies and used to make cakes and desserts with.

Stevia – a herb which can be found in powder or liquid form. Stevia is a sweet booster and works best alongside other sweeteners as it can be pretty awful on it’s own! It’s incredibly sweet and can often have a very bitter taste (although some brands have worked on reducing the component that affects the bitter receptors on our tongue) so you only need a few drops to lift a whole recipe. Using stevia means you can reduce the amount of calories you take in from sweeteners and top up with a few drops of stevia.  I like using Nick’s brand - a lovely range of stevia flavours. It’s a useful ingredient and no known side effects (that I’m currently aware of).

Xylitol - it's classed as a sugar alcohol (does not contain ethanol), it sounds toxic and it may not be the most natural sweetener to choose from but it does come with its advantages. It isn't yet sourced organically and the end product will contain some chemical residue but it has 40% less calories than sugar. There is no guarantee this won’t spike your blood sugar levels as it will depend on your unique microbiome. If you try it, be sure to source xylitol from the bark of birch trees as opposed to xylitol from corn which is also on the market and almost always from GMO sources.  Xylitol is best used in moderation as it can cause digestive distress if consumed in large quantities. It’s also poisonous for dogs so be extra careful around your precious pooches.

Erythritol - another sugar alcohol, similar in taste to xylitol, though often described as slightly milder and less “cooling” on the palate. Some people find it easier to digest than xylitol because it is largely absorbed in the small intestine and then excreted unchanged in urine. It has minimal impact on blood sugar, which is why it’s commonly used in low-sugar and keto products. While it is generally considered safe and well tolerated, there is some emerging research exploring potential metabolic and cardiovascular associations, this is not yet conclusive and is still being investigated.

I personally find both Xylitol and Erythritol strong in flavour so I recommend layering sweeteners in recipes - use more than one sweetener to give depth of flavour and to keep the sweetness balanced. Too heavy on the sugar alcohols can ruin a recipe and if you’d prefer to stick to whole foods, avoid altogether.

Monk fruit - a natural sweetener derived from the monk fruit (luo han guo), traditionally used in Chinese herbal medicine. Its sweetness comes from naturally occurring compounds called mogrosides, which are significantly sweeter than sugar but contain no calories and do not raise blood glucose levels. Monk fruit is often used in combination with other sweeteners to balance taste and texture, as it can have a slightly different flavour profile on its own. It is generally considered well tolerated and is a popular option in low-sugar and ketogenic recipes.

A final note about blood sugar. Food is not the only thing that impacts blood sugar levels. We can eat very low glycaemic foods and still see higher-than-expected readings at times. We are beautifully complex beings and do not respond to food like machines. It is not simply a case of carbohydrate in, blood sugar up — there are many factors involved, including hydration, stress, how and when we eat, movement, sleep, and more. So the best approach is to enjoy your food, notice what works for you, pay attention to your relationship with eating, and overall aim for a less sweet diet, whichever sweetener you choose to use.