What is a substitute for stevia sugar? A complete guide to alternatives

December 25, 2025 •

4 min read

According to a 2023 study, the global market for sugar substitutes is expanding, driven by growing health awareness and desire for low-calorie options. For those looking to replace stevia, whether due to taste preferences or specific dietary needs, there are numerous effective alternatives available today.

Quick Summary

This article examines effective replacements for stevia, detailing natural options like monk fruit and allulose, alongside other alternatives, comparing their taste profiles, caloric content, and best applications.

Key Points

Monk Fruit: A zero-calorie, natural sweetener with a clean, slightly fruity taste, ideal for those seeking a smooth finish.
Erythritol: A low-calorie sugar alcohol with a low glycemic impact and cooling effect, but may cause digestive discomfort in large amounts.
Allulose: A rare sugar with a taste similar to sugar and good for baking, though typically more expensive than other options.
Natural Caloric Alternatives: Ingredients like dates, maple syrup, and honey add sweetness with nutritional value but contain calories and affect blood sugar.
Artificial Sweeteners: Lab-created options such as sucralose offer zero calories but may not be preferred by all consumers due to taste or other concerns.
Baking Considerations: Different substitutes have varying properties, requiring recipe adjustments for successful outcomes in baking.

Why seek a stevia substitute?

While stevia is a popular zero-calorie, plant-based sweetener, it isn't the right choice for everyone. Reasons for exploring a substitute for stevia sugar can include its distinct aftertaste, often described as bitter or licorice-like, which can be off-putting to some. Additionally, commercially available stevia products are frequently blended with other sweeteners, such as sugar alcohols like erythritol, to improve flavor and texture. For individuals sensitive to these additives, this can lead to digestive issues like bloating, gas, and stomach discomfort. A specific health goal, like baking where sugar's bulk is required, may also necessitate a different type of sweetener.

Natural, zero-calorie alternatives

Monk fruit sweetener

Monk fruit, also known as lo han guo, is a small gourd cultivated in Southeast Asia. Its sweetness comes from compounds called mogrosides. Monk fruit extract is 150-250 times sweeter than sugar and contains zero calories or carbohydrates.

Pros: Clean, rounded sweetness with less of an aftertaste than stevia. It is heat-stable and safe for those with diabetes.
Cons: Often more expensive and less widely available than stevia. Some products may be blended with other sweeteners.

Allulose

Allulose is a rare sugar that occurs naturally in small amounts in some fruits like figs and raisins. It is about 70% as sweet as sugar but contains minimal calories and has a negligible impact on blood sugar levels.

Pros: Tastes very similar to sugar and behaves like sugar in baking, browning and caramelizing well. No bitter aftertaste.
Cons: Generally more expensive and can cause digestive issues if consumed in very large quantities.

Sugar alcohol options

Erythritol

Erythritol is a sugar alcohol made by fermenting cornstarch. It has only about 6% of the calories of sugar and does not affect blood glucose. It is a popular choice for ketogenic and low-carb diets.

Pros: Minimal impact on blood sugar, good bulk for baking, and often has a clean taste.
Cons: Can cause a cooling sensation in the mouth and may lead to gastrointestinal distress in some individuals, particularly in large doses. Concerns about potential cardiovascular risks have been raised in some studies, although more research is needed.

Xylitol

Xylitol is a sugar alcohol extracted from corn cobs or birch bark. It is similar to sugar in sweetness but with 40% fewer calories.

Pros: Good for dental health as it does not contribute to cavities. Can be used as a sugar replacement.
Cons: Like erythritol, it can cause digestive upset. Xylitol is extremely toxic to dogs and should be stored safely away from pets.

Natural (caloric) alternatives

For those not strictly monitoring calorie or carbohydrate intake, there are other plant-based sweeteners, though they will affect blood sugar levels and should be used in moderation.

Honey and maple syrup

Both honey and maple syrup contain antioxidants and vitamins, offering some health benefits over refined sugar. However, they are high in sugar and calories.

Date paste

Made from blended dates, this paste is a whole-food sweetener packed with fiber, potassium, and antioxidants. It's a nutritious option but contains natural sugars and calories.

A comparison of stevia alternatives


Sweetener	Taste Profile	Calories/GI Impact	Best For	Aftertaste	Special Considerations
Monk Fruit	Clean, rounded sweetness, slightly fruity	Zero calories, low GI	Beverages, desserts, general use	Minimal	Often blended with fillers; more expensive
Erythritol	Sugar-like, mild sweetness	Low calories, zero GI	Baking, keto-friendly recipes	Mild cooling sensation	Can cause digestive issues in high doses
Allulose	Very similar to table sugar	Low calories, low GI	Baking, desserts	None	More expensive; can have digestive effects
Xylitol	Very similar to table sugar	Lower calories than sugar	Chewing gum, oral health products	None	Highly toxic to dogs
Sucralose	Closely resembles sugar	Zero calories, zero GI	Baking, drinks	Some people report a metallic aftertaste	Artificial sweetener; heat stable

Conclusion

Choosing the best substitute for stevia sugar depends on your individual health goals, taste preference, and how you plan to use it. If you seek a natural, zero-calorie option with a cleaner taste than stevia, monk fruit is an excellent choice. For baking applications where sugar's bulk is needed, allulose performs exceptionally well, while erythritol offers a low-calorie solution with minimal blood sugar impact. Artificial sweeteners like sucralose are also available for those who don’t mind a synthetic option. Before making a switch, it is wise to consult a healthcare professional, especially if you have specific health concerns like diabetes or gastrointestinal sensitivities. Trying small quantities of different sweeteners is the best way to determine which one works best for you. For more in-depth comparisons, resources like Healthline's article on Erythritol vs. Stevia can provide additional information.

Frequently Asked Questions

Many find monk fruit or allulose to have the most sugar-like taste without the bitter aftertaste some associate with stevia. Monk fruit offers a clean sweetness, while allulose closely mimics sugar.

Allulose is often considered the best for baking because it caramelizes and provides similar bulk and texture to sugar, unlike highly concentrated stevia which can alter the final product.

For many, monk fruit is preferable due to its smoother, less bitter taste and zero-calorie profile. The choice ultimately depends on personal taste and availability.

Artificial sweeteners like sucralose and aspartame are zero-calorie substitutes, but some consumers prefer natural options. Ongoing debates about their long-term health effects also exist.

Yes, but be aware that honey and maple syrup contain calories and affect blood sugar, unlike zero-calorie stevia. Use them in moderation and be mindful of the health implications.

Erythritol can have a mild cooling or minty aftertaste, though it is generally less noticeable than the bitterness some people experience with stevia.

Sugar alcohols like erythritol and xylitol are carbohydrates with fewer calories than sugar. They are generally recognized as safe, but large quantities may cause digestive issues in some people.