Photo by Elena Leya on Unsplash
Cutting down on sugar has become one of the biggest health trends in recent years. From switching to stevia in coffee to using fruit-based sweeteners or agave syrup, many people are trying to make “healthier” choices.
But this raises an important question: is replacing sugar actually better, or is it simply a different way of consuming sweetness?
With recent guidance from the World Health Organization, the conversation around sugar substitutes has become even more complex. In this post, we’ll explore what sugar really is, whether cutting it out entirely is healthy, and whether alternatives like stevia, allulose, monk fruit, or honey are truly better options.
Please join me on my personal journey to improve health for my family and myself. I have a family history of 3 out of 4 grandparents diagnosed with Diabetes 2. I have been personally told by my GP that I am borderline diabetes. So I have a personal interest to find out whether I can replace sugar to improve my health.
First let’s find out what exactly all these terms mean.
What Is “Processed Sugar”?
When people talk about “cutting sugar,” they usually mean processed or added sugar.
Common examples include:
- White sugar (table sugar)
- Brown sugar
- High-fructose corn syrup
- Sugar added to drinks, desserts, and packaged foods
These are often called “free sugars,” meaning they are added during food processing rather than naturally occurring in whole foods.
Natural vs Processed Sugar
Not all sugars are created equal. Natural sugars are found in foods like fruits, vegetables, and milk. Processed sugars, on the other hand, are made by extracting sugar from plants like sugar cane, then refining it through heating, filtering, and crystallisation until it becomes a concentrated, purified form of sugar.
The key difference isn’t just the sugar itself, but what comes with it. Natural sugars are packaged with fibre, vitamins, and other nutrients that help slow down absorption and support overall health. Processed sugars lack these benefits, making them easier to overconsume and more likely to cause rapid spikes in blood sugar.
Is Sugar Bad for You?
Sugar itself is not “toxic” but too much of it is the problem.
Sugar itself isn’t toxic, but the amount we consume is often the issue. High intake of added sugars has been linked to weight gain, type 2 diabetes, heart disease, and tooth decay.
This is why most health organisations recommend reducing added sugar rather than eliminating sugar entirely.
Is It Dangerous to Cut Out Sugar Completely?
This is a common concern, and the answer depends on how it’s done.
Reducing or eliminating added sugars is generally beneficial, especially when replaced with whole foods like fruits, vegetables, and grains. However, completely removing all carbohydrates or natural sugars is not ideal. Your body relies on glucose as a primary source of energy, particularly for brain function.
So instead of “no sugar at all,” the goal is: less added sugar, not zero sugar
What Are Sweeteners?
Sweeteners are substances used to replace sugar and provide sweetness.
They fall into 3 main categories:
-
Natural sweeteners
- Honey
- Maple syrup
- Agave
-
Non-sugar sweeteners (NSS)
- Stevia
- Monk fruit
- Artificial sweeteners
-
Low-calorie sugars / sugar alcohols
- Allulose
- Erythritol (used in products like Swerve)
Common Sugar Substitutes Explained
Let’s break down the most popular ones:
Stevia
- Derived from a plant
- Extremely sweet (200–300x sweeter than sugar)
- Zero calories
Often marketed as “natural,” but many products are highly processed.
Monk Fruit
- Extracted from monk fruit
- Zero calories
- Often blended with other sweeteners
Popular in products like “natural sugar-free” blends.
Allulose
- Found naturally in small amounts in fruits
- Very low calorie
- Similar taste to sugar
Some studies suggest it may:
- Not raise blood sugar
- Be suitable for diabetics
But: High amounts may cause digestive discomfort
Agave Syrup
- Derived from agave plant
- High in fructose
Often seen as “healthy” but:
- Still high in sugar
- Can impact metabolism if overused
Fruit Purees & Yogurt
- Natural alternatives
- Provide sweetness + nutrients
Best option for:
- Baking
- Kids
- Long-term health
Sugar vs Sweeteners: Quick Comparison
| Type | Calories | Blood Sugar Impact | Long-term Benefit |
|---|---|---|---|
| Sugar | High | High | Low |
| Stevia | Zero | None | Unclear |
| Allulose | Low | Minimal | Promising |
| Honey | High | High | Slightly better |
Are Sweeteners Actually Healthier?
The above is a screenshot of the Use of non-sugar sweeteners WHO guideline.
This is where things become more nuanced. According to recent WHO guidance, non-sugar sweeteners are not recommended for long-term weight control.
Research suggests they may not help with sustained weight loss and could be linked, in some studies, to an increased risk of conditions such as type 2 diabetes and cardiovascular disease. It’s also important to note that these sweeteners provide little to no nutritional value.
This doesn’t mean sweeteners are harmful or should be avoided completely. Rather, it highlights that simply swapping sugar for a substitute is not a guaranteed solution for better health.
I personally struggled with the statement from WHO, as I’ve been trying to replace sugar to prevent weight gain and reduce the risk of diabetes for my family. After reflecting on it, I realised the key issue is preventing “sugar spikes,” where blood glucose levels rise rapidly. Over time, frequent spikes lead to repeated high insulin release (insulin is the hormone that helps lower blood sugar levels). This can make the body less responsive to insulin, known as insulin resistance, meaning more insulin is needed to keep blood sugar under control.
What I think the WHO is really getting at is this: even if you swap sugar for alternatives, maintaining the same habits, such as overeating or constantly craving sweetness, won’t support long-term weight control or overall health.
Sweetener vs Sugar: Which Is Better?
There isn’t a perfect answer. Sugar provides energy but is easy to overconsume. Sweeteners offer fewer calories but don’t necessarily improve long-term health outcomes.
Is Honey a Healthy Substitute?
Honey is often considered a “healthier” alternative but is it really?
Benefits:
- Contains small amounts of antioxidants
- Less processed than white sugar
Reality:
- Still high in sugar
- Still affects blood sugar
Bottom line: Honey is slightly better, but still should be used in moderation.
Do Sweeteners Taste Better?
Taste is subjective, but there are some common patterns. Stevia can have a slightly bitter aftertaste, monk fruit is often considered closer to sugar, and allulose is one of the most similar in taste and texture.
Interestingly, studies suggest that people often perceive “sugar-free” foods as less satisfying. This may explain why replacing sugar doesn’t always reduce cravings.
So What Should You Actually Do?
Instead of focusing on replacing sugar, a better strategy is:
-
Reduce overall sweetness
Train your taste buds over time
-
Use natural options
- Fruit
- Yogurt
- Whole foods
-
Use sweeteners occasionally
Not as a daily replacement
Final Thoughts
Reducing sugar is one of the things you can do for your health but replacing it with sweeteners isn’t always the solution.
While options like stevia, monk fruit, and allulose can help reduce calorie intake, research suggests they may not provide long-term health benefits.
The key takeaway is simple:
Focus less on “finding a better sugar” and more on reducing sweetness overall
Because in the end, the healthiest habit isn’t swapping one sweetener for another, it’s changing how much sweetness your body depends on. Let’s work on improving our health and try harder to reduce the sweetness in our palette.
FAQs
Are sweeteners better than sugar?
Not necessarily. They reduce calories but may not improve long-term health.
Is honey healthier than sugar?
Slightly, but it still raises blood sugar and should be used in moderation.
Can sweeteners help prevent diabetes?
They may reduce sugar intake, but lifestyle habits matter more.