Sugar substitutes have been in the spotlight for a while now as many people have been trying to cut sugar out in the name of living a healthier lifestyle. But how much better are the sugar substitutes?


sugar substitutes


Sugar has been a long time favorite of mine. It was one of the last habits I broke when converting to a mostly whole food, clean eating lifestyle. After all, 1 cup of sugar contains 774 calories and 200 grams of sugar!

Not too long ago, the sugar industry was outed for actually being worst for us than the awful high fats we have cut out long ago. Now, more than ever, we are turning to the sugar substitutes, but which one is actually healthier?

Popular Sugar Substitutes Compared


Use 3/4 cup for every cup of sugar
773 calories, 209 grams of sugar


Maple Syrup

Use 3/4 cup for every cup of sugar
600 calories, 159 grams of sugar


Agave Nectar/Syrup

Use 2/3 cup for every cup of sugar
449 calories, 100.3 grams of sugar



Use 1/2 cup for every cup of sugar
0 calories, 0 grams of sugar

How it is made: “Glycosides are the components of stevia leaves responsible for the plant’s sweetness. The leaves are placed in hot water, which is passed through a resin material to trap and collect the glycosides. The resin is then washed with alcohol to free the glycosides, and is then crystallized into the form you buy.” (source)


You can see how much better stevia is in terms of calories and sugar, however, there is a lot of controversy around how “natural” stevia really is. Stevia has skyrocketed to one of the most popular sugar substitutes in 2017, probably due to the marketing of it being a “natural” sugar substitute.

Stevia is made from stevia leaves, however, the high processing with alcohol moves it into a gray area of “natural” sugar substitute. (source)

There are other sugar substitutes to be considered, such as fruit.

Using Whole Fruits for Sugar Substitutes

A friend has created an entire book of delicious sweet desserts, made all without sugar! I don’t spend time in the kitchen baking anymore, but I have this book on my shelf for the day I do!

Every single recipe looks delicious. She is loaded with talent at creating gourmet looking desserts that you don’t have to have an ounce of guilt eating!

There are several sugar substitutes to choose from, each with different benefits including natural and not so natural. For additional info on sugar, check out:

How the Sugar Industry Duped Us All for 50 Years

Sugar Addiction: How I Broke Free


What sugar substitutes have you been using? Or do you use cane sugar? Please comment below!



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