It is no question that white cane sugar has begun to lose its traction due to its potential health damage, as its consumption has been linked to symptoms of metabolic dysfunction such as obesity, heart disease, and cravings.  But now cane sugar’s popularity is even more threatened, as new substitutions for the sweet substance are being discovered. However, not all of the sugar substitutes are healthy in themselves, and in some cases, sugar might be the lesser evil.  Here is an overview of five natural cane sugar substitutes and how they compare with sugar in sweetness, caloric value, and safety.

Agave nectar / syrup comes from agave, a plant local to Mexico and the Southwestern United States from which tequila is made.

Sweetness: 1.5 times sweeter than sugar

Texture: nonsticky liquid

General: Agave syrup is a honey-like substance that is not as sticky, which has a lower glycemic-index than sugar.  However, agave syrup is notorious for its high fructose content. Fructose is potentially dangerous due to its many impacts on overall health when consumed in large quantities.  Fructose does not provide the satiety that glucose does.  Cane sugar, or sucrose, is an equal combination of fructose and glucose, giving it a lower fructose content.

Caloric comparison: 20 calories per teaspoon vs. sugar’s 15 calories per teaspoon

Though it has become popular among the natural food community, agave syrup might not be the healthiest option for a sugar replacement.  In this comparison, cane sugar’s lower calorie content and lower fructose content might be the better choice.

Monk Fruit Extract comes from the juice of crushed monk fruit. Its sweetness comes from the antioxidant mogroside.

Sweetness: 200 to 300 times sweeter than sugar

Texture: thin liquid or powder (blended with caking agent)

General: Monk fruit extract is a substance derived from monk fruit, which gets its sweetness from an antioxidant in monk fruit called mogroside.  Unlike many other sugar substitutes, monk fruit has not procured any noticeable negative effects in consumers. In fact, some studies have shown it to be potentially beneficial in preventing disease.  However, some encourage caution in monk fruit consumption because it has only been approved by the FDA recently and not much research has been done on it.

Caloric comparison: 0-3 calories per teaspoon vs. sugar’s 15 calories per teaspoon

Monk fruit extract could be a good choice of sugar alternative, especially for those who must eat less sugar in their diet or are trying to reduce their caloric consumption.  Monk fruit extract is said to be potently sweet, so it must be used in smaller quantities than sugar. Some recommend consuming with caution until more research has been done on the sweetener. Overall, it appears to be an acceptable substitute for most people.

Stevia extract is an extract that commonly comes from a Rebaudioside A, the sweetest compound within stevia leaves.

Sweetness: 200 to 300 times sweeter than sugar

Texture: liquid, crystals or powder (blended with sugar alcohol, maltodextrin or dextrose)

General: Stevia extract is much sweeter than sugar, and has become available in many forms.  It has no calories and no apparent effect on blood sugar levels, which makes it a go-to substitute for those trying to cut sugar from their diet.  Stevia extract in itself is all-natural, as it comes from the stevia plant, but it is often mixed with caking agents,sugar alcohols, or even sugar itself in its packaged forms. Additionally, stevia is not entirely free of its own side-effects. Stevia often gives a bitter aftertaste as sugar does, can lead to excessive gas, nausea and bloating, and can even provoke allergic reactions.  There is also speculation as to whether or not it has negative impacts on the reproductive system, though there is no conclusive evidence of this claim at the moment.

Caloric comparison: 0 calories per teaspoon vs. sugar’s 15 calories per teaspoon

Stevia extract is the choice sugar substitute for some people, though others claim that the sweetener gives them digestive discomfort and a bad aftertaste.  Overall, stevia can be a good sugar substitute in its lack of effect on blood sugar levels especially for those who must eat less sugar in their diet or are trying to reduce their caloric consumption; but, it is probably wise to consume with caution and not use it as your only sugar alternative.

Raw Honey is a form of bee’s honey that is unprocessed and unfiltered.

Sweetness: slightly sweeter than (1.1 times) sugar

Texture: thick, sticky liquid

General: Raw honey is slightly sweeter than sugar due to its higher fructose content.  But it is because of its higher fructose content that its consumption should be limited (see aforementioned effects of fructose under agave nectar).  Raw honey carries benefits that are absent from sugar and processed honey; because its bee pollen is not removed like many honeys on the store shelf, raw honey has the potential to reduce allergic symptoms, boost energy, improve your skin, and more.

Caloric comparison: 20 calories per teaspoon vs. sugar’s 15 calories per teaspoon

Raw honey has been proven to benefit the body both internally and externally, quite unlike cane sugar. For this reason, it is a healthier choice of sweetener than sugar. However, if you are watching your calories or cannot consume large amounts of sugar at a time, be sure to sweeten with raw honey in moderation.

Coconut sugar is boiled and dehydrated coconut palm sap.

Sweetness: same sweetness as sugar

Texture: crystals similar to brown sugar

General: Coconut sugar is a substance similar to brown sugar which offers some benefits which cane sugar does not, including polyphenols, antioxidants, zinc, calcium, vitamin C, potassium, and magnesium; but, these are trace amounts of nutrients that will not have a large impact upon overall health. Coconut sugar does have a lower glycemic index than white cane sugar, and 5% less fructose, making it a slightly healthier choice.

Caloric comparison: 15 calories per teaspoon vs. sugar’s 15 calories per teaspoon

Coconut sugar possesses a few more benefits than cane sugar, but these are not very effective unless they are consumed in large quantities.  Coconut sugar has a lower glycemic index, making it a better choice for those trying to replace cane sugar with a healthier alternative. However, coconut palm sugar is still sugar, and should be consumed within a reasonable limit.

Current research seems to point to monk fruit extract being the healthiest low-calorie option and raw honey being the best high-calorie option for those wanting to eliminate white sugar from their diets.  Ultimately, finding the best natural sugar alternative is a personal choice, and it is probably best to limit any sweetener to minimum consumption and instead focus on consuming whole, nutrient-dense foods.