What Is the Safest Natural Sweetener to Use? An In-Depth Guide

October 29, 2025 •

4 min read

According to the World Health Organization, limiting added sugars is a critical factor for maintaining good health. For those seeking healthier alternatives, understanding what is the safest natural sweetener to use is a crucial step toward reducing sugar intake while still enjoying sweet flavors.

Quick Summary

This guide evaluates the safety, side effects, and health impacts of popular natural sweeteners like stevia, monk fruit, and erythritol. It provides a comprehensive comparison to help users select the best sugar alternative for their dietary needs and health goals.

Key Points

Stevia and Monk Fruit: These are zero-calorie, zero-glycemic index options considered safe by the FDA, making them excellent for managing blood sugar.
Erythritol Caution: While low-calorie, recent studies link high blood levels of this sugar alcohol to increased risk of cardiovascular events, though more research is needed.
Check Labels for Additives: Many stevia and monk fruit products contain other sweeteners or fillers like erythritol, so read ingredient lists carefully to avoid unwanted additives.
Use Whole-Food Sweeteners in Moderation: Whole-food options like date paste or fruit purées offer fiber and nutrients, but still contain calories and natural sugars that should be balanced in your diet.
No Single 'Safest' Option: The best and safest natural sweetener depends on your specific health goals and dietary needs, with some options being more suitable for diabetics and others for general moderation.

Understanding 'Natural' Sweeteners

The term "natural" can be misleading when it comes to sweeteners. Many products marketed as natural, such as stevia and monk fruit, are derived from plants but undergo significant processing to isolate the sweet compounds. Other truly whole-food options, like date paste or fruit purées, retain their fiber and nutrients but still contain natural sugars that impact blood glucose levels. Therefore, the safest choice depends on individual health goals, such as managing blood sugar, weight, or avoiding certain side effects.

The Low-Calorie Natural Sweeteners

Stevia

Stevia is one of the most popular zero-calorie sweeteners, extracted from the leaves of the Stevia rebaudiana plant. The purified extract is considered generally recognized as safe (GRAS) by the FDA.

Benefits: It does not raise blood sugar or insulin levels, making it suitable for people with diabetes or those following low-carb diets. Some studies also suggest potential benefits for managing blood pressure.
Potential Drawbacks: Stevia has a distinct aftertaste that some people find unpleasant. The purified extract is safe, but crude stevia leaves are not FDA-approved. Some research suggests it might negatively affect the gut microbiome. Some people report digestive issues like gas or bloating.

Monk Fruit

Monk fruit extract, or luo han guo, is a zero-calorie sweetener derived from a small fruit native to Southeast Asia. Like stevia, its extract is FDA-approved as GRAS and doesn't affect blood sugar.

Benefits: It's a calorie-free, carbohydrate-free option that doesn't impact blood sugar. The mogrosides responsible for its sweetness also have antioxidant properties. It is often blended with other sweeteners to improve flavor.
Potential Drawbacks: The main drawback is the limited long-term research on its effects, as it is relatively new to the market compared to sugar alcohols and stevia. Some products are blended with other sweeteners, so checking the label is essential.

The Controversial Sugar Alcohols

Sugar alcohols like erythritol and xylitol are derived from plant sources but are highly processed. They offer sweetness with fewer calories and minimal impact on blood sugar, but recent research has raised concerns.

Erythritol

Erythritol is found naturally in some fruits, but commercial versions are produced by fermenting starches.

Benefits: It has very few calories and a low glycemic index, making it suitable for diabetics. It is also known to be better tolerated digestively than other sugar alcohols.
Potential Risks: Recent observational studies have linked higher blood levels of erythritol to an increased risk of heart attack and stroke, especially in those with existing cardiovascular risk factors. More research is needed to confirm these risks. Small amounts can cause digestive issues like bloating and diarrhea.

Xylitol

Found in many fruits and vegetables, xylitol is a sugar alcohol known for its dental health benefits.

Benefits: It can help reduce plaque and the risk of cavities. It does not significantly raise blood sugar levels.
Potential Risks: Like other sugar alcohols, it can cause digestive upset and has a laxative effect in large doses. Xylitol is highly toxic and potentially fatal to dogs, so it must be kept away from pets. Some recent, smaller studies also suggest a link to increased cardiovascular event risk, similar to erythritol.

The Whole-Food Sweeteners

For those seeking a less processed option, whole-food sweeteners like date paste or applesauce are excellent choices. They contain fiber and nutrients, unlike highly refined sugars.

Date Paste: Made from blending dates, it retains fiber and nutrients. It can be used in baking or to sweeten foods, but it is high in calories and natural sugars.
Fruit Purées: Applesauce or mashed bananas add sweetness, fiber, and vitamins to recipes. They work well in baked goods and smoothies.

Other Natural Sweeteners to Use in Moderation

Sweeteners like honey, maple syrup, and coconut sugar are often perceived as healthier than table sugar but still contain calories and raise blood sugar, so they should be used sparingly.

Honey: Has antioxidant and antimicrobial properties but contains more calories per tablespoon than sugar. Not for infants under one year old due to botulism risk.
Maple Syrup: Contains minerals like zinc and manganese, but remains high in calories and sugar.
Coconut Sugar: Retains some minerals but has a similar glycemic load and calorie count to regular sugar.

Natural Sweeteners Comparison Table


Feature	Monk Fruit Extract	Purified Stevia Extract	Erythritol (Sugar Alcohol)	Honey (Moderate Use)
Calories	Zero	Zero	Very Low (0.2 cal/g)	High (64 cal/tbsp)
Glycemic Impact	Zero	Zero	Very Low	Moderate to High
Sweetness (vs. sugar)	100-250x	200-300x	70%	1.5x
Key Side Effects	None reported (limited long-term data)	Some report digestive issues, aftertaste	Digestive issues, potential heart risks	Botulism risk for infants, blood sugar impact
Best For	Low-carb, diabetes, general use	Low-carb, diabetes, general use	Baking, minimal blood sugar impact	Flavoring in moderate amounts
Processing	Refined extract	Refined extract	Industrial fermentation	Minimal processing, can be raw

Conclusion: So, What Is the Safest Natural Sweetener to Use?

There is no single "safest" natural sweetener for everyone. For those seeking a zero-calorie option, monk fruit and stevia are often recommended due to their minimal impact on blood sugar and GRAS status from the FDA. They are generally considered safe, but checking labels for added fillers is crucial, as some products blend them with erythritol. Due to recent cardiovascular event research, erythritol warrants more caution until further studies confirm long-term safety, especially for high-risk individuals. For those prioritizing minimal processing and willing to account for calories, whole-food options like date paste provide fiber and nutrients, but should still be used in moderation. Ultimately, the safest approach is to use any sweetener sparingly and consult a healthcare professional for personalized dietary advice. You can read more about erythritol risks in studies published by the National Institutes of Health.(https://www.nih.gov/news-events/nih-research-matters/erythritol-cardiovascular-events)

General Disclaimer: Always consult with a healthcare provider before making significant changes to your diet or if you have specific health conditions like diabetes.

Frequently Asked Questions

Both purified stevia and monk fruit extract are considered Generally Recognized As Safe (GRAS) by the FDA and are excellent zero-calorie options. Monk fruit is newer and has fewer long-term studies, but also fewer reported side effects, while some users report an aftertaste or mild digestive issues with stevia. Check labels to ensure no other sweeteners like erythritol are added.

While sugar alcohols have long been used as low-calorie sweeteners, recent studies have raised concerns about their safety, with some research linking higher blood levels of erythritol to cardiovascular events. In large amounts, they can cause digestive upset. It is important to use them with caution and in moderation, and to consult a doctor, especially if you have pre-existing cardiovascular conditions.

Honey contains trace amounts of vitamins, minerals, and antioxidants, giving it a slight nutritional edge over refined sugar, which offers empty calories. However, honey is still high in calories and sugar and should be used in moderation. For managing blood sugar, zero-calorie options like stevia are preferable.

For people with diabetes, zero-calorie sweeteners like purified stevia and monk fruit are excellent choices as they do not affect blood sugar levels. Always check labels to ensure no hidden sugars or other additives are present. Fresh fruits and date paste can also be used in moderation, as their fiber helps slow sugar absorption.

Yes, some natural sweeteners, particularly sugar alcohols like xylitol and erythritol, can cause digestive problems such as bloating, gas, and diarrhea, especially when consumed in large quantities. Some individuals may also experience mild gastrointestinal discomfort with stevia.

Honey should not be given to infants younger than 12 months due to the risk of infant botulism. Their immature immune systems are not developed enough to fight off the bacteria that can be present in honey, which can lead to a serious and potentially life-threatening illness.

Consider your health priorities. If managing blood sugar is key, opt for zero-calorie options like stevia or monk fruit. For minimal processing, consider whole-food purees like date paste. If you want a specific flavor, use sweeteners like honey or maple syrup sparingly, and always be aware of potential side effects, particularly with sugar alcohols like erythritol.