What Kind of Sugar Can You Have on Paleo? A Comprehensive Guide

November 24, 2025 •

4 min read

According to the principles of the paleo diet, refined white sugar is strictly avoided, leaving many wondering which sweeteners are acceptable substitutes. This guide will explain what kind of sugar can you have on paleo, focusing on unprocessed, natural alternatives and emphasizing the importance of moderation.

Quick Summary

Discover acceptable natural sugars like raw honey and pure maple syrup, along with zero-calorie options like stevia and monk fruit, all of which should be consumed sparingly on a paleo diet.

Key Points

Moderation is key: All paleo-compliant sweeteners should be used sparingly, not as a replacement for refined sugar in large quantities.
Embrace whole food sweetness: Use dates and fruits for sweetness, as they provide fiber and nutrients alongside natural sugar, slowing absorption.
Choose raw and pure: Opt for raw honey and pure maple syrup, as heavily processed versions lose nutritional value and can be contaminated with other sugars.
Use low-glycemic options wisely: Coconut sugar has a lower glycemic index, but it is still a concentrated sugar and should be used cautiously.
Avoid all artificial and refined sugars: Stay away from highly processed white sugar, high-fructose corn syrup, and artificial sweeteners like sucralose and aspartame.
Stick to pure stevia/monk fruit: When using zero-calorie options, ensure you purchase pure extracts without added fillers, dextrose, or other non-paleo ingredients.

Understanding the Paleo Approach to Sweeteners

The paleo diet is built on the premise of eating foods that were available to our hunter-gatherer ancestors. This means a focus on whole, unprocessed foods like meat, fish, vegetables, fruits, and nuts, while strictly avoiding modern agricultural products such as grains, legumes, and refined sugars. The core philosophy is that our bodies are not optimally adapted to modern processed foods, and this includes sweeteners. While ancestral diets were low in sugar, our ancestors would have occasionally sourced natural sweetness from things like wild honey and fruit. The key takeaway for the modern paleo adherent is that while some sweeteners are permitted, they should be used with caution and in moderation.

The Approved Paleo Sweeteners

Raw Honey

Raw, unprocessed honey is widely regarded as a paleo-friendly sweetener because it is a natural, unrefined product that would have been available to paleolithic humans. Unlike commercial honey, which is often heavily filtered and pasteurized, raw honey retains trace amounts of vitamins, minerals, antioxidants, and enzymes. However, it is still high in fructose, and excessive consumption can lead to the same health issues as refined sugar, so moderation is key.

Pure Maple Syrup

Harvested from the sap of maple trees, pure maple syrup is another natural liquid sweetener approved for paleo consumption. It is important to choose pure, 100% maple syrup and avoid imitation versions that contain high-fructose corn syrup or artificial flavors. Pure maple syrup contains small amounts of minerals, including manganese and zinc, along with antioxidants. Like honey, it should be used sparingly due to its concentrated sugar content.

Dates and Date Paste

Dates are a whole fruit and an excellent paleo-compliant option for sweetness, as they provide fiber, vitamins, and minerals alongside their natural sugar. Using date paste, made from pureed dates, is a popular way to sweeten baked goods and sauces without using extracted sugars. The fiber in dates helps to slow the absorption of sugar, resulting in a more moderate effect on blood sugar levels compared to refined sugar.

Coconut Sugar

Derived from the sap of the coconut palm flower, coconut sugar is a popular granulated sweetener in paleo recipes. It is minimally processed and has a slightly lower glycemic index than table sugar, meaning it may cause a slower rise in blood glucose. However, some paleo purists argue against it because it is not a whole food and was not available to ancient humans. For those who use it, it should still be consumed in moderation, just like any other concentrated sugar source.

Zero-Calorie Options: Stevia and Monk Fruit

For those seeking sweetness without the calories or blood sugar impact, zero-calorie options like pure stevia and monk fruit extract are often used on paleo. Stevia is derived from the leaves of the Stevia rebaudiana plant, while monk fruit extract comes from a small gourd. The main caution with these is to ensure you are purchasing a pure extract without added fillers, sugars, or chemicals that would violate paleo principles.

Forbidden Sugars on Paleo

Refined White Sugar and Brown Sugar: These are highly processed and have no place in the paleo diet.
Artificial Sweeteners: Man-made and heavily processed, artificial sweeteners like aspartame, sucralose (Splenda), and saccharin are strictly forbidden.
High-Fructose Corn Syrup: This industrial sweetener is also prohibited.
Agave Nectar: While it comes from a natural source, agave nectar is often highly processed and contains extremely high levels of fructose, making it non-compliant for most paleo followers.

Comparison of Paleo Sweeteners


Sweetener	Type	Notes
Raw Honey	Liquid, natural	Unprocessed, contains trace minerals, high in fructose. Use sparingly.
Pure Maple Syrup	Liquid, natural	Unprocessed, contains trace minerals and antioxidants. Use sparingly.
Dates/Date Paste	Whole Food	Contains fiber and nutrients. Best choice for whole-food sweetness.
Coconut Sugar	Granulated, minimally processed	Lower GI than table sugar, but still a concentrated sugar. Use in moderation.
Stevia/Monk Fruit	Liquid/Powder, Zero-Calorie	Natural origin, no calories or blood sugar impact. Choose pure extracts.

Tips for Using Paleo Sweeteners in Moderation

The purpose of using paleo-friendly sweeteners is not to replace refined sugar on a one-to-one basis but to allow for occasional, mindful indulgence. Here are some tips for success:

Rethink your sweet tooth: A key aspect of paleo is reducing your overall craving for sugar. Focus on the natural sweetness of fruits and vegetables first.
Use sparingly: Add just a small amount of raw honey or maple syrup to tea, coffee, or a marinade. Use date paste for naturally sweetening desserts.
Focus on whole fruit: The most paleo-compliant way to enjoy sweetness is through whole fruits, which provide fiber and other nutrients that mitigate the sugar's impact.
Balance recipes: When baking, use a combination of natural sweeteners and healthy fats (like coconut oil or almond butter) to help manage blood sugar response.
Remember context: As the Paleo Diet's website notes, our ancestors would have consumed sweeteners like honey rarely, after a significant energy expenditure. Keep this in mind when determining portion sizes.

Conclusion

While the paleo diet restricts refined sugars and artificial sweeteners, it does offer several natural, unprocessed alternatives for when a touch of sweetness is desired. Options like raw honey, pure maple syrup, dates, and pure stevia or monk fruit extract align with the diet's principles. However, regardless of the source, these sweeteners are still concentrated sources of sugar and should be consumed in strict moderation. The goal of a paleo lifestyle is to retrain your palate to appreciate the natural flavors of whole foods, minimizing reliance on added sweetness and improving overall metabolic health. Choosing the right kind of sugar on paleo is not just about avoiding bad ingredients, but about embracing a healthier, more balanced approach to eating. For further reading, see The Paleo Diet's official website at thepaleodiet.com.

Frequently Asked Questions

Yes, raw honey is considered a paleo-compliant natural sweetener. However, it should be consumed in moderation due to its high fructose content and overall sugar load.

Pure maple syrup is paleo, but like honey, it should be used sparingly as a natural sweetener in keeping with the diet's low-sugar philosophy.

Yes, dates are a whole, paleo-compliant fruit. They are an excellent source of sweetness with fiber and nutrients, but because they are high in sugar, their consumption should still be limited.

Coconut sugar is generally accepted in moderation by many paleo followers as a less processed alternative to white sugar. However, some purists may avoid it because it's not a 'whole food' and wasn't available to ancient humans.

Pure stevia extract is considered paleo, but it is crucial to avoid processed stevia blends that contain added sugars or non-paleo ingredients.

Artificial sweeteners are heavily processed, man-made chemicals that are not from natural sources. They contradict the core paleo diet principle of consuming only natural, whole foods.

No, most sugar alcohols are processed and not considered paleo-friendly. Erythritol is sometimes debated, but generally, they are not compliant with strict paleo guidelines.

Agave nectar is not typically considered paleo-compliant because it is often highly processed and contains extremely high levels of fructose, which can be metabolically similar to high-fructose corn syrup.