What is Better to Use Than White Sugar?

January 8, 2026 •

4 min read

According to the World Health Organization, excessive sugar intake is a major contributor to rising obesity and chronic disease rates. This growing concern has many people questioning, "What is better to use than white sugar?" Exploring natural and low-calorie alternatives can significantly benefit your health.

Quick Summary

Several alternatives exist for replacing white sugar, including natural options like honey, maple syrup, and date paste, as well as low-calorie sweeteners like stevia and monk fruit. The right choice depends on your health goals and culinary needs, with unprocessed options offering more nutrients and zero-calorie ones aiding in weight and blood sugar management.

Key Points

Natural Sweeteners: Unrefined options like honey, maple syrup, and date paste offer more nutrients and antioxidants compared to processed white sugar.
Zero-Calorie Options: Stevia and monk fruit are plant-based, calorie-free sweeteners ideal for weight management and controlling blood sugar spikes.
For Baking: Substitutes like date paste add fiber and nutrients but require recipe adjustments, as they don't melt like sugar. Coconut sugar can be a 1:1 replacement but still contains significant calories.
Diabetes-Friendly: Low glycemic options like stevia, monk fruit, and erythritol are suitable for those managing blood sugar, but moderation is still advised.
Moderation is Key: All sweeteners, including natural ones, should be consumed sparingly as part of a balanced diet.
Check for Additives: Many commercial sweetener blends contain additional ingredients like sugar alcohols or dextrose, so always read the label.

Why Find an Alternative to White Sugar?

Refined white sugar is processed to remove molasses, stripping it of any vitamins and minerals, leaving behind 'empty calories'. Regular, high consumption is linked to numerous health issues, such as dental problems, weight gain, insulin resistance, and an increased risk of type 2 diabetes and heart disease. Transitioning to alternatives can reduce these risks and enhance the nutritional profile of your diet. Many natural alternatives, for example, contain antioxidants and trace minerals that are beneficial for overall wellness.

Natural Sweeteners: What are the Healthier Options?

Natural sweeteners are less processed and derived directly from plant sources, retaining some nutrients.

Honey

Benefits: Raw honey contains antioxidants, minerals, and vitamins, and has antibacterial properties. It has a slightly lower glycemic index than white sugar.
Considerations: It is still high in calories and sugar and should be used in moderation. Not suitable for infants under one year due to the risk of botulism.
Best Uses: Sweetening beverages like tea, adding to smoothies, glazes, and dressings. Adjust liquid content when baking.

Maple Syrup

Benefits: Pure maple syrup provides antioxidants and minerals like manganese, calcium, and zinc. It has a lower glycemic index than honey, leading to a slower rise in blood sugar.
Considerations: Also calorie-dense, so moderate use is essential. Ensure you choose pure maple syrup, not artificially flavored versions.
Best Uses: Drizzling on pancakes and waffles, in marinades, and baking.

Date Paste

Benefits: As ground-up whole fruit, date paste offers fiber, vitamins, and minerals, which slows sugar absorption and prevents sudden blood sugar spikes.
Considerations: Has a distinct, rich, date-like flavor and does not melt or dissolve like sugar, so it is not a direct substitute for all recipes.
Best Uses: Blending into smoothies, using in baking, or as a base for energy balls.

Coconut Sugar

Benefits: Sourced from coconut palm sap, it contains some vitamins and minerals like iron, zinc, and calcium. It is considered to have a lower glycemic index than white sugar.
Considerations: While less processed, its calorie and sugar content are similar to white sugar, and benefits are minimal unless consumed in large quantities.
Best Uses: A 1:1 replacement for white or brown sugar in most recipes, although its coarse texture may require grinding for finer applications.

Low-Calorie and Zero-Calorie Sweeteners

For those focused on weight management or diabetes, zero-calorie options can be particularly beneficial.

Stevia

Benefits: Extracted from the stevia plant, it is a zero-calorie, high-intensity sweetener with a glycemic index of zero. It does not affect blood sugar levels.
Considerations: Some people perceive a bitter or licorice-like aftertaste, and processed forms may contain additives.
Best Uses: Sweetening coffee or tea, beverages, and recipes where a powerful sweetness is desired.

Monk Fruit

Benefits: Derived from the monk fruit, it is another zero-calorie sweetener that does not impact blood sugar. Many find it has a cleaner, less bitter taste than stevia.
Considerations: It is often blended with other sweeteners, so checking labels is important. It can be more expensive than other alternatives.
Best Uses: Suitable for a variety of beverages and cooking applications.

Erythritol

Benefits: A sugar alcohol naturally found in some fruits, it has almost no calories and minimal impact on blood sugar. It doesn't cause tooth decay.
Considerations: Can cause digestive issues like bloating or gas if consumed in large amounts. Some studies have raised concerns about cardiovascular risks, warranting caution.
Best Uses: Sweetening beverages and baking, though it does not provide the same bulk as sugar.

Comparison of White Sugar Alternatives


Feature	White Sugar	Honey	Pure Maple Syrup	Date Paste	Stevia	Monk Fruit	Erythritol
Calories	High	High (64 cal/tbsp)	High (52 cal/tbsp)	High	Zero	Zero	Very Low
Processing Level	Highly Refined	Minimally Processed (Raw Honey)	Minimally Processed	Minimally Processed	Purified Extract	Purified Extract	Synthetically produced sugar alcohol
Glycemic Index (GI)	High	Moderate (61)	Lower (54)	Low (~50)	Zero	Zero	Very Low
Key Nutrients	None	Antioxidants, Trace Minerals	Antioxidants, Manganese, Zinc	Fiber, Potassium, Antioxidants	None	Antioxidants (Mogrosides)	None
Best For	Texture, Caramelization	Desserts, Drinks	Breakfast foods, Glazes	Baking, Smoothies	Drinks, General Sweetening	Drinks, General Sweetening	Baking, Drinks
Baking Note	Standard	Reduce liquid	Reduce liquid	Doesn't melt; adds fiber	High intensity; use less	High intensity; use less	High intensity; use less

Choosing the Right Alternative

Selecting the right sugar alternative depends on your health priorities and how you plan to use it. For instance, if your primary goal is weight loss or managing diabetes, zero-calorie sweeteners like monk fruit or stevia are the most direct replacement, although their taste profiles require some adjustment. For those seeking less processed options with some nutritional benefits, natural sweeteners like date paste or maple syrup are a good choice, provided they are used in moderation. Remember to check product labels, as many popular sweetener blends contain additives or other sugars.

Ultimately, no sugar alternative is a magic bullet, and all should be consumed in moderation as part of a balanced diet. Focusing on whole foods like fruits, which contain natural sugars alongside fiber, is a key strategy for reducing added sugar consumption. Always consider your overall diet and consult a healthcare provider or dietitian for personalized advice, especially for specific health conditions like diabetes.

Conclusion

While white sugar provides empty calories, several superior alternatives offer more nutritional value or a way to reduce calorie intake without sacrificing sweetness. Natural options like maple syrup and date paste provide trace minerals and fiber, while zero-calorie sweeteners such as stevia and monk fruit offer sweetness without impacting blood sugar levels. By understanding the unique properties of each, you can make informed decisions to improve your health. The most effective strategy remains to use sweeteners sparingly and prioritize whole, nutrient-dense foods to support overall well-being.

Visit Johns Hopkins Medicine for more facts on sugar and substitutes.

Frequently Asked Questions

No, brown sugar is not significantly better than white sugar. It is essentially white sugar with molasses added back in and has a very similar calorie count and glycemic index, offering negligible nutritional benefits.

There is no single 'healthiest' sweetener, as the best choice depends on individual health goals. Whole fruit or date paste offers the most fiber and nutrients, but for zero calories and no blood sugar impact, stevia or monk fruit are optimal.

Yes, but with caution and moderation. While they have a lower glycemic index than white sugar, they still contain calories and raise blood sugar levels. Zero-calorie options like stevia or monk fruit might be a better choice for careful management.

Monk fruit sweetener, coconut sugar, and erythritol are all popular choices for baking. Coconut sugar can be substituted 1:1 for white or brown sugar, but calorie-free options like monk fruit or erythritol will require recipe modifications.

No, natural sweeteners like honey and maple syrup can often be more calorie-dense than refined sugar per tablespoon. However, their stronger flavor means you may need less for the same effect.

Some sugar alcohols like erythritol can cause digestive issues such as bloating and gas, particularly when consumed in large amounts. Stevia can also have a bitter aftertaste for some, while emerging research suggests caution with certain novel sweeteners.

Yes, date sugar is an excellent replacement in many recipes as it's just dried, ground-up dates, retaining all the fruit's fiber and nutrients. However, since it doesn't melt, it is not suitable for applications like caramelizing or sweetening hot drinks.