Looking for a natural sweetener alternative to sugar? Nutrition experts share healthy substitutes that are surprisingly versatile—and may offer health benefits.
11 Pleasantly Surprising Sugar Substitutes Worth Trying, from Experts
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1. Grapes
Grapes are only about three calories each, and they’re a rich source of fiber, says Julia Axelbaum, RD, CSOWN, a registered dietitian certified in obesity and weight management. She suggests adding them to smoothies, baked goods (as a puree), or salads for natural sweetness.
“Grapes are packed with antioxidants that have been shown to protect against heart disease and cancers,” she says. “Many people believe that they should stay away from all fruit because of its high sugar content. But the sugar in fruit isn’t processed by the body the same way table sugar is.”
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2. Cinnamon
Not only does cinnamon have zero sugar (or calories)—it may actually benefit heart health. According to 2024 research published in The American Journal of Clinical Nutrition, research has shown that cinnamon lowers blood sugar and blood lipid levels in people with type 2 diabetes, prediabetes, and adults without diabetes.
“Try sprinkling cinnamon on top of a sliced green apple—it tastes like apple pie,” suggests Axelbaum. “You can also sprinkle cinnamon into coffee for a ‘cinnamon latte’ without any added calories, or add cinnamon to plain Greek yogurt to cut some of the tartness.”
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3. Vanilla
Vanilla comes from vanilla orchid pods—and unlike white sugar, it isn’t heavily processed or chemically refined. It also contains no sugar, so it won’t spike your blood sugar levels, says Rebecca Lewis, MS, RDN, a registered dietitian nutritionist at meal kit company HelloFresh. Plus, 2025 research in Nutrients found that simply smelling vanilla can act as a natural appetite suppressant.
“Vanilla is often used in sweet treats, even though vanilla itself is not sweet,” Lewis says. “It can also be used to flavor smoothies, coffee, oatmeal, and plain yogurt.”
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4. Barley malt syrup
This sticky, dark brown syrup is made from good-for-you whole grains. While it contains about the same number of calories as table sugar, it has a lower glycemic index—meaning it doesn’t cause blood sugar spikes and crashes, says Lewis.
“Barley malt syrup has a mellow sweetness and a distinct malty flavor that works well in baked goods,” she explains. When baking, substitute about 50% to 75% of a recipe’s sugar content for a similar sweetness and texture.
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5. Wild blueberries
The American Heart Association, wild blueberries have less sugar than some fruits, and their antioxidants deliver potentially powerful health benefits. According to 2024 research in Frontiers in Nutrition, eating blueberries regularly may help protect against heart disease, diabetes, and cognitive decline—while boosting gut health and exercise recovery.
“My clients love making breakfast smoothies using wild blueberries,” says Amy Gorin, RDN, a registered dietitian nutritionist. “I prefer the wild variety because they contain a little less sugar than traditional blueberries.”
For year-round use, stock up on frozen wild blueberries. “I’ve used them in fruit-based ice cream, and I’ve defrosted them in the microwave to use as a topping for plain Greek yogurt, pancakes, and French toast,” says Gorin.
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6. Cacao powder
Packed with fiber, iron, and magnesium, cacao powder is a healthy way to manage chocolate cravings without derailing your diet.
“You can use this anywhere you need chocolate flavor, like instead of chocolate chips,” says Monica Auslander Moreno, MS, RD, LDN, a registered dietitian in Miami. “You can also add it to yogurt, oatmeal, smoothies, or baking to harvest its chocolatey essence.”
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7. Overripe bananas
“From bread to pancakes, oatmeal, and smoothies, overripe bananas are the perfect food to add natural sweetness to almost everything,” says Samina Kalloo, RDN, CDN, a registered dietitian in New York. Bananas offer a nutrient boost, too. A half-cup of mashed banana has about one-quarter the calories of the same amount of sugar, and it comes with fiber, potassium, and vitamins that support healthy blood pressure.
Kalloo suggests: “Skip the sugar in banana bread and just use extra-ripe bananas. Substitute half the oil in a recipe for pureed banana and leave out the sugar or minimize it.”
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8. Dates
How’s this for a natural alternative to added sugar? Four dates contain about 7 grams of fiber, along with potassium, manganese, and copper. “They’re great to use in recipes in place of sugar,” says Linzy Ziegelbaum, MS, RD, CDN, founder of LNZ Nutrition.
“Use them in no-bake recipes since their stickiness helps hold things together,” she suggests. (Among her go-to date recipes: energy bars and energy balls.) “Or you can pop them in the blender in place of sugar or honey and use them to sweeten smoothies.”
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9. Fiber syrup
Fiber syrup is made of natural plant fibers, with only 5% of the syrup containing sugar and 70% containing fiber. Its consistency is like honey, making it a good substitute for sugar in home baking, says Frida Harju-Westman, former in-house nutritionist at Lifesum.
“It can also be used to sweeten hot drinks such as coffee and tea. And since it’s a dietary fiber, it’s good for the digestive system,” she says. But use in moderation, she suggests, since it can also act as a laxative.
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10. Prunes
These purple gems don’t just add natural sweetness—they’re a strong source of fiber and add moisture that improves the texture of baked goods, says Jessica Cording, MS, RD, CDN, IFNCP, a registered dietitian and health coach.
“Stew them in warm water and then puree in a blender,” she says. “The slight tart flavor makes prunes a great sugar substitute in recipes like fruit pies, energy bars, and muffins.”
If a recipe calls for one cup of sugar, use half a cup of prunes, she suggests.
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11. Lucuma
Lucuma is a fruit native to South America with a flavor similar to brown sugar, says Janis Isaman, founder of My Body Couture. She says you can use it as a sugar substitute in most recipes—just double the amount.
“It really shines in recipes that contain fat, such as ice cream or smoothies,” Isaman says. “It also helps stabilize blood sugar and has anti-inflammatory properties.”
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Sources
- Julia Levine-Axelbaum, RD, a registered dietitian
- Journal of the Endocrine Society, "Influence of cinnamon on glycemic control in subjects with prediabetes: a randomized controlled trial"
- Rebecca Lewis, RDN, a registered dietitian nutritionist at HelloFresh
- Amy Gorin, RDN, a registered dietitian nutritionist and owner of Amy Gorin Nutrition
- Advances in Nutrition, "Recent Research on the Health Benefits of Blueberries and Their Anthocyanins"
- Monica Auslander, RD, a registered dietitian in Miami, and founder of Essence Nutrition
- Samina Kalloo, RDN, a registered dietitian nutritionist in New York
- Journal of Functional Foods, "Comparative analysis of maple syrup to other natural sweeteners and evaluation of their metabolic responses in healthy rats"
- Blake Mirzayan of the Federation of Quebec Maple Syrup Producers
- Linzy Ziegelbaum, RD, a registered dietitian and founder of LNZ Nutrition
- Frida Harju, in-house nutritionist at the Swedish wellness app Lifesum
- Jessica Cording, RD, a registered dietitian and author of The Little Book Of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety
- Janis Isaman, certified nutrition coach and found of My Body Couture
- Journal of Medicinal Food, "Evaluation of Antihyperglycemia and Antihypertension Potential of Native Peruvian Fruits Using In Vitro Models"
