Healthy Alternatives for Refined Sugar

Alternatives for refined sugar

Want to kick your sugar habit, but still satisfy your sweet tooth? Then you’re in luck, because for your baking experience, you can try some healthy alternatives to refined sugar. Below I’ll discuss five healthy, natural alternatives to refined sugar that you can use everyday. Use them to sweeten your coffee, add extra flavor to your yogurt, or whenever you want to add a touch of sweetness to your dish without indulging in refined sugar. Let’s start the second part of my Ditch the Sugar Series: Alternatives for Refined Sugar. Also, try my strawberry maple smoothie at the end of this article.

Top 5 Healthy Sugar Alternatives to Replace Refined Sugar

Alternatives for refined sugar. Ditch the sugar series. Alternatives for refined sugar. Strawberry maple smoothie.


Stevia is one of the most popular natural sweeteners. This herb, which comes from South America, is 300 times sweeter than refined sugar. It contains zero calories, so is a great choice if you’re trying to lose weight. Plus, it has no glycemic impact. This makes it the perfect refined sugar alternative if you’re diabetic.

Stevia is also very easy to digest, which means you won’t suffer from any of the digestive problems often associated with sugar substitutes.


Coconut sugar is created by heating the sap from coconut palms. Unlike refined sugar, coconut sugar doesn’t destabilize your energy levels, so is ideal if you want to stay productive and focused during the day. Like stevia, it’s also a great choice if you suffer from diabetes, because it won’t disrupt your blood sugar levels.

Another great thing about coconut sugar is that it supplies your body with nutrients, as it sweetens and is a good source of calcium, iron, potassium, and zinc.


Date sugar is made by grinding down dehydrated dates into sugar-sized granules. As you’d expect from the production process, it has the same rich and sweet flavor of fresh dates and shares all its health benefits. These health benefits include promoting healthy digestion, strengthening your heart, and lowering your blood pressure.

The main negative of date sugar is that it doesn’t melt or dissolve easily, so it’s not a good choice if you want to sweeten your drinks.


Honey is sweeter than refined sugar and has a much greater range of health benefits. It contains high levels of vitamins and minerals, which support many vital processes within the body. It also has antibacterial and antifungal properties, so is a perfect sweetener for boosting your immunity. Unlike refined sugar, honey is also great for your skin and can help make it brighter, smoother, and more radiant. It tastes great in tea. It can also be used as a replacement for sugar in many recipes.


Maple syrup contains around half the calories of refined sugar and is a much more nutritious choice. It’s loaded with antioxidants that protect your body’s cells from damage and reduce the visible signs of aging. It is also a brilliant source of manganese and zinc, which boost your metabolism and immune system.

In addition, it’s great for your skin and can protect against skin blemishes, dry skin, and redness. Finally, maple syrup has been shown to protect against various chronic ailments and diseases, including arthritis, cancer, diabetes, inflammatory bowel disease, and heart disease. I love to use maple syrup as a healthy sugar alternative for baking.

For a sweet-tasting smoothie, try this amazing recipe below! This strawberry maple smoothie is the cure for any of your sugar cravings, and healthy too.

If you missed part 1 in the DITCH THE SUGAR SERIES? Check the link below.


Strawberry maple smoothie

Strawberry Maple Smoothie

Laura Villanueva
This naturally sweet tasting smoothie is just the cure for your sugar cravings. It is naturally low in sugar and tastes delicious. 
Course Smoothies
Cuisine Low-Sugar
Servings 1 Serving


  • 3 strawberries sliced
  • 1/2 zucchini peeled and sliced
  • 1/4 cup ice
  • 1/2 cup unflavored dairy-free yogurt low-fat
  • 1/4 teaspoon pure maple syrup
  • 1 tablespoons pecans toasted, plus more for garnish
  • Dash freshly grated nutmeg plus more for garnish


  • 1. Purée all ingredients in a blender until smooth. Pour into a chilled glass, and garnish with toasted pecans and grated nutmeg; serve.
  • Note: Please see ‘Tips’ above for suitable substitutions, storage advice, and more!


Serving: 1Smoothie
Keyword drinks, smoothies, strawberry smoothie, strawberry smoothie recipe
Did you make this recipe?Tag @Eat_Your_Nutrition on Instagram

Let’s Talk About Refined Sugar and Healthy Alternatives!

I would love to hear if you have ever tried any of the refined sugar healthy alternatives I mentioned for your baking experience. Let me know what your experience has been with ditching the sugar. If you tried my strawberry maple smoothie recipe, please leave a review.

Connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

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Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

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