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.
2. Cinnamon
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.
3. Salt
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.
4. Vanilla powder
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.
5. Milk or cream
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.
6. Coconut
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.
7. Carrots
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.
8. Almond milk
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.
9. Beets
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.
10. Coconut oil
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.
11. Orange juice
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.
12. Avocado
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.
13. Caramelized onions
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.
14. Berries
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.
15. Maple syrup
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.
16. Roasted vegetables
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.
17. Applesauce
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.
18. Pineapple
If you love tropical sweetness, try reaching for a pineapple. It’s delicious when added to yogurt or oatmeal, and it’s full of healthy vitamins.
19. Stevia
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.
20. Peanut butter
Peanut butter is a good way to add extra sweetness and protein to your meals. Mix a couple of teaspoons to your oatmeal and skip the added sugar.
21. Fruit spreads
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.
22. Granola
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.
23. Raisins
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.
24. Coconut cream
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.
25. Sweet potatoes
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.
26. Oats
Oats, even by themselves, have a nice natural sweetness. They’ll add flavor and texture to a bowl of yogurt without loading up the sugar.
27. Whole grains
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.
28. Mochi
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.
29. Dried apricots
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.
30. Dates
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.
31. Nutmeg
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.
32. Cocoa
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.
33. Almond butter
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.
34. Mango puree
Hear us out for a moment. If you’re looking for something new to flavor your yogurt, reach for your blender. Mangoes are a perfect choice for purees.
35. Ginger
Ginger is a flavorful spice that combines the best of sweet and spicy. It’s a delicious way to season basically anything, from sweet to savory dishes.
36. Date paste
It might sound a little unusual, but bear with us. Date paste is easy to make at home and you can add it to almost anything — even your coffee.
37. Pumpkin
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.
38. Banana
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.
39. Pumpkin pie spice
Pumpkin pie spice gets its name from, well, pumpkin pie. While it doesn’t contain any sugar, it does taste exactly like autumn.
40. Figs
Figs are an underappreciated fruit that goes great with almost anything. Put them in yogurt, smoothies, spreads, and oatmeal. What could go wrong?
41. Coconut milk
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.
42. Brown rice syrup
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.
43. Agave
Agave is a syrup derived from plants. It tastes very similar to honey…just without the high sugar content.
44. Fennel
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.
45. Oranges
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.
46. Allspice
Allspice is another flavor that just tastes like Christmas. It’s great for sweetening almost anything, especially coffee or tea.
47. Blueberries
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.
48. Licorice root
Licorice root is so named because it tastes like, well, licorice. If you’re a fan of that dark, sweet flavor, try adding some to your next smoothie.
49. Anise
Anise is a delicious spice often used in tea. It has a sweet, floral flavor, which makes it a great extra element to your smoothie or yogurt.
50. Coffee
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.
51. Xylitol
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.
52. Cashews
Nuts and nut butters are sweet by nature. The sweetest are cashews. If you’re missing sugar, try adding some cashews to — well, whatever you like.
53. Cardamom
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.
54. Strawberries
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.
55. Raspberries
Almost any berry makes an excellent sweetener. They’re juicy, sweet, and easy to mash. What’s not to love?
56. Erythritol
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.
57. Molasses
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.
58. Yacon syrup
Yacon syrup comes from the roots of the yacon, a South American plant. The honey-like syrup has about a third of the calories found in white sugar.
59. Macadamia nuts
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.
60. Butternut squash
Who knew so many vegetables were sweet? You may have had squash pie before. This autumn veggie is deliciously sweet, especially when roasted.
61. Cooked fruits
Cooking fruit releases natural sugars, causing them to caramelize. You can make delicious fruit sauces, spreads, and compotes without any added sugar.
62. Coconut sugar
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.
63. Coconut butter
Coconut butter is made by processing coconut flesh into a paste. It has a similar consistency to butter and it has natural sweetness.
64. Dried cranberries
While fresh cranberries can be incredibly tart, dried ones are a little sweeter. Just be careful to buy this fruit without any added sugar.
65. Vanilla extract
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.
66. Soy milk
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.
67. Banana milk
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.
68. Butter
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.
69. Almond extract
Almonds are sweet in their natural form. As an extract, it smells like cookies. Thankfully, it doesn’t have the same calorie count.
70. Apples
It’s no wonder apples are a classic snack. They’re healthy, delicious, and so versatile. You can roast them, stew them, or just chop them up raw.
71. Fruit syrup
If you want to avoid sugary syrups, reach for those made with fruit. With so many wonderful flavors, they’re easy to add to anything you want.
72. Fruit compote
Fruit compote is essentially stewed fruit. The result is a jamlike, chunky fruit spread. The best part is it’s super easy to make at home.
73. Hazelnut extract
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.
74. Fruit puree
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.
75. Prunes
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.