Let’s face it. It’s easy to consume far too much sugar every day. You get up in the morning and have a cup of coffee, but of course, you have to add a couple of teaspoons of sugar. And it’s easy to keep eating it throughout the day. There’s sugar in breakfast cereal, sugar in bread, and even sugar in salad dressing.
But it’s no secret that overconsumption of sugar can lead to serious health issues. Obesity, diabetes, gout, and heart disease are all connected to poor diet. That’s not even to mention the dental issues that can arise from eating too much sugar.
The American Heart Association recommends for men to only eat a maximum of 37 grams of added sugar a day. Women, meanwhile, should stick to 25 grams. So how do we cut out our excessive sugar consumption?
The good news — there are more options than you think. Cutting out sugar doesn’t mean a lifetime of bland, boring food. Even if you have a sweet tooth, you have a lot of choices for a sweet treat. Here are 75 ways to sweeten food without using sugar.
1. Honey
Honey is one of the most obvious non-sugar sweeteners. Not only does it contain natural sweeteners but it’s also antibacterial. And it’ll never go bad.
Cinnamon is usually paired with sugar, but this fragrant spice has plenty of sweetness alone. Try mixing it in yogurt or even sprinkling it on toast for a sweet kick.
If sweetening things with salt seems counterintuitive, think about it this way. Salt’s used in baking to bring out the natural sweetness in other ingredients. It can be especially tasty when mixed with fruit.
Vanilla bean powder will make your plain yogurt taste more like ice cream. It has a delicate sweetness that’s hard to beat — and a little hard to find.
Milk is full of lactose, a natural type of sugar. So, it shouldn’t be surprising it’s a perfect thing to sweeten up your cup of coffee, even without the addition of white sugar.
Coconut, like most fruit, is naturally sweet, and when fresh, it’s especially delicious. Try putting fresh or dried, unsweetened flakes into your oatmeal or cereal.
Most spaghetti sauce recipes call for sugar to cut back on of the acidity of tomatoes. Instead, throw in some grated carrots. They’re full of natural sweetness so there’s no need for sugar.
Almond milk only has a slight amount of sugar. But that subtle sweetness tricks our brains into thinking we’re getting a sugar kick. It’s perfect for smoothies and tea.
Beets are the source of a lot of the refined sugar we eat. In addition to being naturally sweet, they have a rich flavor, making them a great addition to soup, cake, or smoothies.
Coconut oil doesn’t have any sugar present, but that doesn’t stop the brain from telling you it’s sweet. The natural creaminess makes you feel as though you’re indulging.
Sometimes, sugar hides in the sneakiest places, like salad dressings. To get around this, you can make dressing with olive oil, lemon juice, and a few tablespoons of orange juice.
You probably don’t think of avocado as being very sweet but our brains interpret its natural creaminess as being similar to sweetness. It’s a great addition to smoothies or salads.
Believe it or not, onions are full of natural sugars. They just need to be cooked before you can taste them. The next time you have a burger, skip the ketchup, opting for some onions instead.
Jam might be yummy, but it’s loaded with sugar. For a healthier breakfast, try crushing up some berries and spreading them on toast. Or toss them in your yogurt to sweeten it.
Maple syrup is another good alternative to sugar. Although it has some naturally-occurring sugars, it’s lower in calories and it has some surprising health boosts.
Have you ever bitten into a roasted onion or carrot only to be surprised by the sweetness? Roasting caramelizes the natural sugars, making vegetables an excellent addition to soups and stews.
Unsweetened applesauce is a delicious way to sweeten pancakes or yogurt. Just make sure it has no sugar added or it can quickly turn from healthy food into a dessert.
If you want a sweeter treat than what fruit can provide, a sugar substitute is acceptable. Stevia, which is herb-derived, may be your best option, Just use it sparingly, as it’s extremely sweet.
Fruit spreads are a bit different from jams or jellies since they usually don’t have added sugar. But being cooked means they release a lot of sweetness, making them an awesome addition.
Many grains are sweet due to the naturally-occurring sugars in them. Unsweetened granola can be surprisingly tasty by itself, especially when mixed with yogurt.
If you’re looking for a burst of sweetness in oatmeal, bread, or other snacks, try using raisins. There’s a reason we all loved them when we were kids.
If you’ve never heard of coconut cream, you’re in for a treat. As the name implies, it’s made from coconut milk. But it’s thicker, creamer, and sweeter.
We don’t recommend adding sweet potatoes to your coffee or oatmeal, but they do make a great addition to smoothies. These subtly sweet veggies are packed full of vitamins.
Have you ever noticed bread gets sweeter as you chew it? That’s because those natural sugars are breaking down in your mouth. Whole grains are a great addition to many meals.
While you’ve probably heard of mochi in the context of desserts, it’s a type of rice. It’s sweet and full of texture, making it a great addition to almost any meal — especially if you mix in a bit of cinnamon.
Dried fruit is a delicious way to add flavor to your snacks. Just make sure you get the unsweetened version, as some products contain a lot of extra sugar.
Dates are nature’s candy. They’re just as sweet and sticky as caramel, and they’re delicious when mixed in to everything from baked goods to cereal or yogurt.
Nutmeg is another spice that falls into the “sweet and spicy” category. It tastes like Christmas, making it an excellent choice for sweetening coffee, tea, or snacks.
We associate cocoa with chocolate candy, but on its own, it has a rich, slightly sweet flavor. Some people even enjoy adding it to coffee for extra body.
Nut butters are touted as health foods, which makes sense since they’re surprisingly good for you. But they’re also sweet, decadent, and full of protein, which means they’ll leave you feeling full and satisfied.
Everyone knows about pumpkin’s natural sweetness. That’s why we have pumpkin pie. The next time you’re making a smoothie, toss in some baked pumpkin pieces.
Bananas are everyone’s favorite thick and creamy fruit, and for added sweetness, they’re perfect. They go with everything from toast to yogurt to oatmeal and more.
Alternative milks often have a sweet taste, which isn’t surprising considering they come from plants. Coconut milk is particularly sweet, which makes it ideal for adding to coffee or tea.
Brown rice syrup is what it sounds like. It’s derived from rice, which means it’s as sweet as other syrups you’ve tasted but without the high calorie punch.
Even if you aren’t familiar with fennel, you know its flavor. Most people think this seed tastes like black licorice. It’s sweet and aromatic, making it a perfect addition to food.
If you’ve ever seen a toddler eat an orange, you know why they’re often compared to candy. Oranges and orange juice are high in natural sugars, but in moderation, they’re a great choice for healthier sweeteners.
Blueberries are delicious raw, but they’re also incredibly easy to turn into a homemade sauce or syrup. Add that to your oatmeal and you’ll never miss the sugar.
If your morning cup of joe isn’t quite sweet enough, pay attention to the blend you’re using. Often, you can get a sweeter cup just by looking for a lighter, creamier roast.
Xylitol is the sweetener you’ll often find in gum and hard candy. It can also be found in powder form, but just beware — it’s highly toxic to dogs so keep it away from your furry friends.
Cardamom is another underappreciated spice that everyone should have in their pantry. It’s amazing how sweet foods become once you start spicing them up.
There are tons of ways to use strawberries as a sweetener. Blend them in your smoothie, chop them up in your yogurt, or mash them in your oatmeal to release the juice.
Erythritol is not sugar — it’s a sugar alcohol, which means it has much fewer calories and won’t affect your blood sugar. Just be cautious, as consuming too much can cause digestive problems.
Molasses is often used as a sweetener in baking, so why can’t it be used in other foods? It can but use it sparingly since this dark syrup has a strong spicy-sweet flavor.
You’ve probably had these in macadamia nut cookies. But because these nuts are sweet by themselves. they’re an ideal choice for granola, oatmeal, or whatever else you can think of.
Coconut sugar is derived from the sap of coconut flowers. While the calorie count and sugar content are the same as white sugar, it doesn’t affect blood sugar in the same way. For some people, it may be a healthier option.
Vanilla extract is used to sweeten baked goods. Since it’s a liquid, it’s easy to add to pretty much anything. Just be cautious, as real vanilla extract contains alcohol.
Soy milk is even sweeter than traditional cows’ milk, making it great for sweetening coffee or tea. Just be sure to get the kind without any sugar added.
Yes, believe it or not, banana milk is the newest alternative milk option. As you can imagine, it’s sweet and creamy. If you can find it, it’s worth trying.
When it comes to sweet foods, butter probably doesn’t cross your mind but you might be surprised. Plenty of people swear by it for sweetening and enriching their morning cup of coffee.
People love using hazelnuts in baked goods for a good reason: they have a unique, sweet nutty flavor. Hazelnut extract is a great way to flavor your coffee without piling on the sugar.
Fruit purees aren’t just for babies. They’re wonderful for adding sweetness to your diet without a lot of added sugar. You can include some purees in yogurt, oatmeal, smoothies, or whatever else you dream up.
Prunes have a reputation as being a medicinal food for stomach troubles, but they’re also delicious. These soft, sticky fruits might just become a new favorite sweetener.
Let’s face it. It’s easy to consume far too much sugar every day. You get up in the morning and have a cup of coffee, but of course, you have to add a couple of teaspoons of sugar. And it’s easy to keep eating it throughout the day. There’s sugar in breakfast cereal, sugar in bread, and even sugar in salad dressing.
But it’s no secret that overconsumption of sugar can lead to serious health issues. Obesity, diabetes, gout, and heart disease are all connected to poor diet. That’s not even to mention the dental issues that can arise from eating too much sugar.
The American Heart Association recommends for men to only eat a maximum of 37 grams of added sugar a day. Women, meanwhile, should stick to 25 grams. So how do we cut out our excessive sugar consumption?
The good news — there are more options than you think. Cutting out sugar doesn’t mean a lifetime of bland, boring food. Even if you have a sweet tooth, you have a lot of choices for a sweet treat. Here are 75 ways to sweeten food without using sugar.
