Natural Sweeteners: Your Ultimate Guide to Healthier Sugar Alternatives
If you’re reading this, chances are you’re already aware that our modern love affair with sugar isn’t doing us—or our waistlines—any favours. From sneaky sugars hidden in packaged snacks to the heaping teaspoons we add to our daily cuppa, the sweet stuff is hard to escape. But did you know that the average Australian consumes more than 14 teaspoons of added sugar a day, far exceeding World Health Organisation recommendations?
For many, cutting back on refined sugar feels overwhelming. The good news? There’s a world of natural sweeteners out there, offering sweetness without the guilt—and often with added health benefits. In this guide, we’ll explore why reducing refined sugar matters, what actually qualifies as a “natural” sweetener, the best alternatives you can find at Eco Traders, and how to make the switch for good.
Why Limit Refined Sugar?
We all know sugar isn’t great for us, but it’s worth understanding why. High intakes of refined sugar are linked to a range of health issues: weight gain, inflammation, insulin resistance, fatty liver disease, and a much higher risk of developing type 2 diabetes and heart disease. It doesn’t end there—sugar is a major contributor to tooth decay and can play havoc with your energy levels and mood.
What makes it even trickier is the amount of “hidden sugar” in everyday foods. Breakfast cereals, sauces, yoghurts, and even seemingly healthy muesli bars can be packed with added sugars. Australian data shows that the bulk of our sugar intake actually comes from these processed foods, not just the obvious treats like lollies or soft drinks.
By reducing refined sugar, you’re not only helping your waistline but also looking after your gut, immune system, skin, and even mental health. The benefits can be profound—and making the switch to natural alternatives is easier (and tastier!) than you might think.
What Makes a Sweetener “Natural”?
When you see “natural sweetener” on a product, what does it really mean? At its core, a natural sweetener is derived from a plant or other natural source, is minimally processed, and doesn’t contain artificial chemicals or additives. The best options offer sweetness while causing little to no spike in blood sugar, and some even come with bonus nutrients or antioxidants.
Here’s a quick comparison:
| Type | Source | Blood Sugar Impact | Calories | Notes |
|---|---|---|---|---|
| Refined Sugar | Sugarcane/beet | High | High | Highly processed |
| Artificial Sweetener | Synthetic | None/Low | Zero | May have side effects |
| Natural Sweetener | Plant/honey/coconut | Low-Moderate | Low-Moderate | Minimally processed |
In-Depth Guide to Popular Natural Sweeteners
1. Stevia
Stevia is perhaps the best-known natural sweetener on the market today. Extracted from the leaves of the Stevia rebaudiana plant, it’s 200–300 times sweeter than sugar yet contains almost no calories. The secret is in steviol glycosides, the compounds that deliver intense sweetness with zero impact on your blood sugar.
Benefits:- No calories
- Safe for diabetics
- Doesn’t feed tooth decay
- Some evidence suggests antioxidant and anti-inflammatory properties
Stevia’s flavour is clean and sweet, though some people notice a slightly bitter or liquorice-like aftertaste—especially in large amounts. It works brilliantly in tea, coffee, smoothies, and even baking (check conversion charts, as it’s much sweeter than sugar).
Try this from Eco Traders:2. Monk Fruit (Luo Han Guo)
Monk fruit has been used in China for centuries as both a sweetener and traditional medicine. The magic lies in mogrosides, which are super-sweet compounds extracted from the fruit, delivering up to 250 times the sweetness of sugar—without calories or blood sugar spikes.
Benefits:- Zero calories
- Suitable for keto and low-carb diets
- Antioxidant and anti-inflammatory
- Doesn’t raise blood glucose
Monk fruit is known for its clean, non-bitter taste and is often blended with erythritol to mimic the taste and texture of sugar. It’s heat-stable, so it’s perfect for baking, beverages, and sauces.
Try this from Eco Traders:- Lakanto Monkfruit Sweetener
- Thankfully Nourished Monk Fruit Concentrate
- Lakanto Brown Monkfruit Sweetener Brown Sugar Replacement
3. Erythritol & Xylitol (Sugar Alcohols)
Erythritol and xylitol are sugar alcohols found naturally in some fruits and vegetables. On their own, they’re nearly as sweet as sugar (erythritol is about 70% as sweet, xylitol is equal). They’re popular for baking because of their similar taste and texture to sugar.
Benefits:- Low GI (glycaemic index)—erythritol is almost zero
- Almost no calories (erythritol), fewer than sugar (xylitol)
- Tooth-friendly (even protects against decay)
- Suitable for diabetics
Sugar alcohols can cause digestive discomfort in large quantities, so start small if you’re new to them.
Try these from Eco Traders:4. Coconut Sugar
Made from the sap of the coconut palm, coconut sugar is less processed than white sugar and retains trace nutrients like zinc, iron, calcium, and potassium. It has a lower glycaemic index than regular sugar, though it’s still not “sugar-free.”
Benefits:- Lower GI than cane sugar
- Contains minerals and inulin (a prebiotic fibre)
- Subtle caramel flavour
Coconut sugar works well in baking, desserts, and even in coffee. It can often be swapped 1:1 with regular sugar.
Try this from Eco Traders:5. Raw Honey, Maple Syrup, and Date Syrup
While these aren’t zero-calorie, they offer more than just sweetness—they provide trace vitamins, minerals, and unique plant compounds.
Raw Honey:- Contains enzymes, antioxidants, and antimicrobial properties
- Use sparingly—great in tea, drizzled over oats, or in raw desserts
- Avoid heating at high temps to preserve enzymes
- Rich in manganese and zinc
- Lower GI than regular sugar
- Best in pancakes, granola, or as a natural sweetener in baking
- Made from whole dates, so it contains fibre, vitamins, and antioxidants
- Delicious in smoothies, yoghurt, or energy balls
Health Considerations & Choosing the Right Sweetener
The best sweetener is the one that matches your health goals and taste buds. Here’s how to decide:
- Watching your blood sugar or counting calories? Go for stevia, monk fruit, or erythritol-based options.
- Want a “real food” approach with trace nutrients? Try coconut sugar, honey, or maple syrup in moderation.
- Keto or low-carb? Stevia, monk fruit, or erythritol are your best bets.
- Tooth health a priority? Xylitol has dental benefits, while erythritol is neutral.
- Digestive sensitivities? Start slow with sugar alcohols and avoid excess if you experience bloating.
Always check ingredients for blends, fillers, or unexpected additives. Pure products offer the best health and taste benefits.
Tips for Switching to Natural Sweeteners
Transitioning to natural sweeteners is easy, but there are a few tricks for the best experience:
- Start with familiar uses: Stir a drop of stevia or monk fruit into your tea, or swap coconut sugar in your favourite muffin recipe.
- Mind the conversion: Natural sweeteners can be sweeter than sugar—start with half as much and adjust.
- Blend for taste: Some find stevia or monk fruit alone can taste “different.” Combining with erythritol or xylitol often creates the closest match to sugar.
- Bake with care: Most natural sweeteners are heat-stable, but check your product’s label for baking instructions.
Product Spotlight: Best Natural Sweeteners at Eco Traders
- Nirvana Stevia Tablets & Drops: Perfect for on-the-go sweetness—just pop a tablet in your coffee or use the drops to sweeten anything from smoothies to baking.
- Lakanto Monkfruit Sweetener: A customer favourite for its clean, sugar-like taste and versatility in everything from cakes to stir fries.
- Naturally Sweet Erythritol: Excellent for low-carb baking and sweetening with virtually zero calories.
- Loving Earth Coconut Sugar: Organic, fair-trade, and full of caramel flavour—a pantry staple for natural bakers.
See the full BuyNatural range of natural sweeteners here.
Frequently Asked Questions
Are natural sweeteners safe for kids or pregnant women?Most, like stevia and monk fruit, are safe in moderation. Always check with a health professional, especially if you’re pregnant.
Will natural sweeteners spike my blood sugar?Stevia, monk fruit, and erythritol are low/zero GI and don’t cause spikes. Coconut sugar, honey, and maple syrup still impact blood sugar but less than white sugar.
Are natural sweeteners OK for baking?Yes! Most are heat-stable. Be sure to check product instructions for best results.
What’s the best for keto?Stick with stevia, monk fruit, or erythritol for the lowest carb count.
Conclusion
Cutting back on sugar doesn’t mean sacrificing flavour or enjoyment. With so many natural sweeteners available—each with unique health benefits, taste profiles, and culinary uses—it’s never been easier to live (and eat) sweetly and healthily.
Ready to make the switch?
Explore BuyNatural’ natural sweetener collection now and discover how delicious healthy living can be!