Natural Sweeteners with Added Nutritional Value

With so many different sweeteners available, how do you decide which one to use? For many people, the goal is to choose a natural sweetener that offers more nutritional value than refined sugar while still using sweeteners in moderation.

Refined sugar can add up quickly in the daily diet, especially through packaged foods, beverages, desserts, and snacks. When choosing a sweetener, it can help to look at where it comes from, how it is used, and whether it offers any added nutrients, fiber, or antioxidant compounds.

Here is a helpful list of natural sweeteners, the nutrition each may provide, and suggested uses for each.

Organic Fruit

Fun Fact: The vibrant colors of fruit come from phytonutrients, beneficial plant compounds that support overall wellness.

Fruit’s Nutrition Benefits:

  • Provides fiber, which helps slow digestion and supports steady energy.
  • Contains water, which helps contribute to fullness.
  • Provides vitamins, minerals, and antioxidants.
  • Offers natural sweetness in a whole-food form.
  • Contains phytonutrients that support everyday wellness.

Fruit’s Best Uses:

  • Eat with meals or as a snack.
  • Add to smoothies, hot cereal, cold cereal, yogurt, or baked goods.

Yacon (Yuh-cone)

Fun Fact: Yacon is sometimes called the “Peruvian Ground Apple.” Its sweet, crisp root is often described as a cross between an apple and a melon, or similar to a sweet jicama.

  • About half as sweet as honey or maple syrup.
  • Traditionally used by communities in the Andes mountains.

Yacon’s Nutrition Benefits:

  • Low in calories.
  • A low-glycemic natural sweetener with unique properties.
  • Contains fructo-oligosaccharides, also known as FOS.
  • Provides inulin, a type of prebiotic fiber that supports digestive wellness.
  • Supports a healthy gut environment as part of a balanced diet.

Yacon’s Best Uses:

  • Commonly available as a syrup or powder.
  • Has a delicate molasses-like flavor.
  • Use in smoothies, on roasted winter squash or sweet potatoes, over pancakes or waffles, or in raw food treats.

Green-leaf Stevia

  • An herb available in powder, tincture, or whole-plant form.
  • The green leaf form is less processed than white stevia powder.
  • Very sweet, so a small amount goes a long way.
  • Contains no calories.

Green-leaf Stevia’s Nutrition Benefits:

  • Does not contribute sugar or calories.
  • Can be useful for people who are reducing added sugar intake.
  • Works well in small amounts because of its strong sweetness.

Green-leaf Stevia’s Best Uses:

  • Convenient to use in tea, coffee, smoothies, and homemade sweets.

Maple Syrup

  • Sucrose is the predominant sugar in maple syrup.

Maple Syrup’s Nutrition Benefits:

  • Provides manganese.
  • Contains zinc, a mineral that supports normal immune function.
  • Darker maple syrups may contain more antioxidant compounds than lighter syrups.

Maple Syrup’s Best Uses:

  • Use to sweeten baked goods, plain yogurt, oatmeal, pancakes, waffles, or smoothies.
  • Add to salad dressings, sauces, or roasted foods.

Coconut Palm Sugar

  • Contains mostly sucrose.
  • Has a rich flavor similar to brown sugar.

Coconut Palm Sugar’s Nutrition Benefits:

  • Contains minerals including iron, calcium, and zinc.
  • Contains antioxidant compounds.
  • Contains inulin, a type of fiber that supports digestive wellness.

Coconut Palm Sugar’s Best Uses:

  • Works well as a brown sugar-style replacement in many recipes.
  • Can be used in cooking and baking.
  • Commonly used to sweeten sauces, beverages, and Asian-inspired dishes.

Raw Honey

Fun Fact: Honey is the only food produced by an insect that humans commonly eat.

Raw Honey’s Nutrition Benefits:

  • Choose local honey when possible.
  • Contains enzymes, minerals, and antioxidant compounds.
  • Darker honey varieties are often higher in antioxidant compounds.

Raw Honey’s Best Uses:

  • Stir into warm beverages.
  • Use to sweeten yogurt, dips, dressings, and smoothies.

Manuka Honey

Fun Fact: Manuka honey is thicker and less sweet compared to many traditional raw honey varieties. Flavor can vary depending on where it is produced and the environmental conditions around the manuka plant.

Manuka Honey’s Nutrition Benefits:

  • Contains methylglyoxal, also known as MG, one of the natural compounds associated with manuka honey.
  • Provides antioxidant compounds.
  • Can be used as part of a balanced wellness routine.

Manuka Honey’s Best Uses:

  • Stir into warm beverages.
  • Use as you would other honey products.
  • Take by the spoonful or add to yogurt, oatmeal, or smoothies.

Molasses

  • Dark and blackstrap varieties are the most nutrient-dense options.

Molasses Nutrition Benefits:

  • Contains antioxidant compounds.
  • Provides minerals, especially iron and calcium.
  • Has a rich flavor, so a little can go a long way.

Molasses Best Uses:

  • Use in baking.
  • Add to sauces, marinades, or recipes that benefit from a deeper flavor.

Dates

Dates Nutrition Benefits:

  • A whole-food sweetener.
  • Provides fiber, which supports digestive wellness.
  • Contains antioxidant compounds.
  • Provides minerals including calcium, iron, phosphorus, potassium, magnesium, and zinc.

Dates Best Uses:

  • Use in baking, smoothies, or trail mix.
  • Use date paste or date sugar as a whole-food sweetener option.
  • Pair with nuts or seeds for a balanced snack.

Lucuma Powder

Fun Fact: Lucuma is a popular ice cream flavor in parts of South America.

  • Made from the lucuma fruit, which is native to South America.
  • Has a mild, maple-like flavor with a smooth texture.

Lucuma’s Nutrition Benefits:

  • A low-glycemic food.
  • Provides trace minerals including potassium, calcium, magnesium, and phosphorus.
  • Can add flavor and nutrients to recipes.

Lucuma’s Best Uses:

  • Use in pies, cakes, pastries, and food bars.
  • Add to smoothies, energy drinks, and nut milk.

Remember, even natural sweeteners should be used in moderation. The best choice depends on your taste preferences, recipe needs, and overall nutrition goals.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods