Which two natural sweeteners seem to be the healthiest?

January 12, 2026 •

4 min read

The global natural sweeteners market was valued at $24.7 billion in 2023, reflecting a growing consumer interest in healthier alternatives to refined sugar. When it comes to determining which two natural sweeteners seem to be the healthiest, stevia and monk fruit consistently emerge as top contenders due to their zero-calorie profile and minimal impact on blood sugar.

Quick Summary

This article examines why stevia and monk fruit are often considered the healthiest natural sweetener options, reviewing their origins, health benefits, and considerations for use in various diets.

Key Points

Stevia: A calorie-free sweetener from the stevia plant with a zero glycemic index, making it ideal for managing blood sugar.
Monk Fruit: A zero-calorie, antioxidant-rich sweetener from the Luo Han Guo fruit that also does not affect blood sugar.
Zero Glycemic Impact: Both stevia and monk fruit are excellent for diabetic or low-carb diets because they do not raise blood sugar or insulin levels.
Safety: Purified stevia extracts have a long history of safe use, while recent concerns have been raised about erythritol, a common blending agent in other sweeteners.
Flavor Profile: Monk fruit generally has a cleaner, less bitter taste than stevia, though personal preference varies.
Overall Health: For those seeking healthy alternatives, stevia and monk fruit offer sweetness without the downsides of added sugar or potential risks associated with some artificial and alternative sweeteners.

As concerns about the health effects of refined sugar and artificial sweeteners grow, many people are seeking safer, more natural ways to satisfy their sweet cravings. While many options exist, not all 'natural' sweeteners are created equal. Some, like honey and maple syrup, still contain significant calories and can affect blood sugar, albeit often with more nutritional value than table sugar. Meanwhile, plant-derived, zero-calorie options like stevia and monk fruit have gained a reputation for being among the healthiest choices.

Stevia: The Plant-Powered Sweetener

Stevia is a popular, calorie-free natural sweetener derived from the leaves of the Stevia rebaudiana plant, which is native to South America. It has been used for centuries for its medicinal properties and sweet taste. The sweet compounds, known as steviol glycosides, can be 200 to 400 times sweeter than sugar, meaning only a tiny amount is needed.

Health Benefits and Considerations

Zero Glycemic Impact: Stevia does not raise blood sugar or insulin levels, making it an excellent option for individuals with diabetes or those following a ketogenic diet. Some animal studies have even suggested that stevia could improve insulin sensitivity.
Safe for Consumption: Decades of traditional use and modern research support the safety of purified stevia extracts. Major regulatory bodies like the FDA consider it "generally recognized as safe" (GRAS).
Taste Profile: Pure stevia can have a mild, licorice-like aftertaste that some people find bitter. Many commercial products blend it with other ingredients to balance the flavor, so it's important to check labels.

Monk Fruit: The Antioxidant-Rich Option

Monk fruit, also known as Luo Han Guo, is a small, round fruit native to Southeast Asia. It contains natural compounds called mogrosides, which are powerful antioxidants responsible for its sweetness. Similar to stevia, monk fruit sweetener is calorie-free and does not affect blood sugar.

Potential Advantages for Health

Zero Glycemic Impact: Like stevia, monk fruit has no impact on blood glucose, making it suitable for diabetics and low-carb diets.
Rich in Antioxidants: The mogrosides in monk fruit have antioxidant properties, which can help protect cells from oxidative stress and inflammation.
Clean Flavor: Monk fruit is often praised for having a cleaner taste than stevia, with less of a bitter aftertaste, making it a popular choice for baking and beverages.
Weight Management: Its zero-calorie nature can support weight loss efforts by helping to reduce overall caloric intake.

Comparison: Stevia vs. Monk Fruit


Feature	Stevia	Monk Fruit
Origin	Derived from the leaves of the Stevia rebaudiana plant.	Extracted from the small, round Luo Han Guo fruit.
Sweetness Intensity	200–400 times sweeter than table sugar.	Up to 250 times sweeter than table sugar.
Calorie Count	Zero calories.	Zero calories.
Glycemic Index (GI)	Zero.	Low to zero.
Taste & Aftertaste	Can have a bitter, licorice-like aftertaste.	Generally has a clean taste with no aftertaste.
Suitability for Baking	Often requires a bulking agent. Blends with erythritol are common.	Works well in baking as it is heat-stable.
Antioxidant Content	Contains some antioxidants, though trace amounts.	Mogrosides provide significant antioxidant benefits.

Beyond Stevia and Monk Fruit: What About Other "Natural" Sweeteners?

While stevia and monk fruit are strong contenders, other options are available, each with its own pros and cons:

Erythritol: A sugar alcohol naturally found in some fruits, it is often used in combination with stevia or monk fruit. It is low in calories and doesn't spike blood sugar. However, recent studies have linked high erythritol levels to an increased risk of heart attack and stroke, prompting caution. It can also cause digestive issues in high doses.
Honey and Maple Syrup: These contain trace minerals and antioxidants but are not calorie-free and can affect blood sugar levels. They should be used in moderation.
Dates and Whole Fruits: Using whole fruit, like dates or bananas, offers fiber and nutrients along with sweetness. The fiber helps slow sugar absorption, reducing blood sugar spikes. Mashing a banana into oatmeal is a perfect example of this. You can find more whole food options on health-focused sites like the Cleveland Clinic's Health Essentials section.

How to Choose the Right Sweetener for You

Choosing the best sweetener depends on your specific health goals, dietary restrictions, and personal taste preferences. Here are some key factors to consider:

Dietary Goals: For weight management or blood sugar control, zero-calorie options like pure stevia and monk fruit are often the best choice. If you are not concerned with calories and prefer a less-processed option, honey or maple syrup might be suitable, used sparingly.
Baking Needs: If baking is your primary use, consider the heat stability and bulk. Monk fruit handles heat well, while stevia may require a bulking agent. Erythritol is also used for baking but comes with newer safety concerns.
Taste Preferences: The aftertaste of some sweeteners can be off-putting. Monk fruit is generally known for a cleaner flavor profile than stevia. Many people use a blend of sweeteners to achieve the perfect taste.
Overall Approach: The healthiest approach may involve gradually reducing your desire for intense sweetness by incorporating more whole foods, like fruits, into your diet. Spices like cinnamon and nutmeg can also add flavor without relying on sweeteners.

Conclusion

When asking which two natural sweeteners seem to be the healthiest, stevia and monk fruit stand out for their zero-calorie content and minimal impact on blood sugar. Both are plant-derived, making them attractive alternatives to refined sugar. Stevia, with its decades of safety research, remains a reliable choice. Monk fruit, rich in antioxidants and known for its clean taste, is also a highly beneficial option. The best choice ultimately depends on individual taste and needs, but for those seeking a truly healthy, zero-glycemic alternative, stevia and monk fruit offer a powerful and safe solution.

Frequently Asked Questions

Both stevia and monk fruit are considered excellent options for diabetics. They are calorie-free and have a zero glycemic index, meaning they do not affect blood sugar or insulin levels.

Yes, both can be used for baking. Monk fruit is known for being heat-stable and has a clean taste. Stevia is also heat-stable, but due to its intensity, it often needs a bulking agent, such as erythritol, when substituting sugar in a recipe.

Pure stevia can have a slight licorice-like or bitter aftertaste that some people dislike. Monk fruit is generally praised for its cleaner taste and lack of bitter aftertaste.

Purified stevia extract is generally recognized as safe by the FDA with decades of research supporting its use. Monk fruit is also considered safe, though it's a newer commercial sweetener and further long-term studies are always valuable. Always check for fillers in blended products.

Pure stevia or monk fruit extract is a concentrated powder or liquid. Blended products often contain fillers like dextrose or sugar alcohols (e.g., erythritol) to add bulk and modify flavor. It's crucial to read labels to know exactly what you are consuming.

As zero-calorie sweeteners, stevia and monk fruit can help reduce your overall calorie intake by replacing sugar. However, relying solely on sweeteners to lose weight without making other dietary changes may not be effective.

Recent studies have linked higher blood levels of erythritol to an increased risk of heart attack and stroke, especially in those with pre-existing cardiovascular risk factors. While more research is ongoing, this raises safety concerns, particularly with long-term use.