Opting for natural sweeteners is a good option to sweeten your food or drinks. But which ones are the most suitable and how many types are there? Find out.

Although more and more people are opting for white sugar to sweeten their meals, desserts and drinks, it is true that there are also more who are fully aware of its not so positive or beneficial consequences for our health.

As we saw on a previous occasion in whose note we talked to you about why to eliminate white sugar from your diet, we could say that it is one of the white poisons that many doctors warn about, since: it robs us of essential nutrients since In order to assimilate and metabolize it, our body needs calcium and B vitamins, it can influence the onset of diabetes, it favors overweight and obesity, and it is one of the greatest enemies for the health of our teeth.

Therefore, the best option is to know which are the best natural sweeteners, since they become completely natural options with sweetening power, ideal in short to replace white sugar and other unhealthy sweetening options.

In addition, these sweeteners of natural origin stand out not only for their action to sweeten, but because in most cases they are also very rich in essential nutrients. We will talk about the most suitable and interesting ones.

What are natural sweeteners?

As its name indicates, we can define natural sweeteners or sweeteners as those that are obtained in a one hundred percent natural way. And that, above all, they have not been subjected to any transformation or refining process, as for example it happens with sugar.

They are usually known as healthier sweeteners, since as they are not refined they have essential nutrients such as vitamins, minerals and enzymes (in the case of honey, especially), and cannot be considered as foods or products that provide empty calories.

However, that does not mean that they may not be suitable or whose consumption is recommended, since as many nutritionists state, the most advisable thing is to stay away from any type of sweetener and not add more sugar than the one that the food that we are going to contain may contain. Consume naturally.

The most recommended natural sweeteners


The honey is one of the most traditional and popular natural product sweeteners known. It is a delicious food produced by bees from the nectar of flowers and the secretions of living parts of plants. The bees collect it, transform it and combine it inside with an enzyme, and then store it in the combs, where it matures.

It is very rich in natural sugars such as fructose, galactose, and glucose. It also provides many essential nutrients, being extremely rich in vitamins (A, C, D, B1, B2, B3, B5 and B6) and minerals (copper, magnesium, iron, phosphorus, potassium, sulfur, calcium, sodium and manganese).


In recent years the stevia plant has gained in popularity, becoming a good natural sweetener, safe for people with diabetes. In fact, did you know that its leaves are 30 times sweeter than white sugar? In addition, it exerts a hypoglycemic effect by stimulating the cells of the pancreas to generate more insulin but without affecting blood sugar levels.

It is also rich in essential nutrients, such as vitamin A and vitamin C, as well as minerals such as iron, zinc, calcium, manganese, potassium, and calcium.

Sugarcane juice

It is a very traditional product that, although it is composed exclusively of sugar, is composed of unrefined sugar, in such a way that it saves all the essential nutrients of sugar cane, and obviously its consumption is more recommended than white or refined sugar.

From a nutritional point of view, it has a low glycemic index, it is rich in B vitamins and minerals such as phosphorus, potassium, iron, magnesium and calcium.

Two well-known and popular natural sweetening products are made from sugar cane juice:  panela and cane molasses, two equally beneficial foods rich in essential nutrients.

Fresh fruits

At present it is possible to find certain sweetening products made exclusively from the fructose in the fruit on the shelves of supermarkets. However, there is no doubt that natural fresh fruit is the best option to provide fructose to our body.


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