Most of us enjoy a sweet treat from time to time, and small amounts of sugar do not generally cause any harm. However, most of us are also eating too much refined sugar. According to the American Heart Association, the average person in the US (taking into account adults, young adults, and children) consumes around 17 teaspoons of added sugar per day. This is far above expert-recommended guidelines for healthy sugar consumption.

Refined sugar is a common ingredient in many foods, but consuming it in excess is linked to numerous health issues including obesity, diabetes, heart disease, and tooth decay. 

But did you know that there are numerous alternatives and natural sweeteners that can be much healthier? These options will satisfy a sweet tooth and come with some additional health benefits, too. Here are five of our favorite sweet alternatives and some ideas on how to use them. 

Raw honey

Honey is one of the best natural sweeteners and has been used for centuries thanks to its delicious taste and numerous health benefits. To get the maximum possible benefits from your honey, choose raw honey–honey that has been harvested straight from the honeycomb and is not processed–since processing can strip it of many of its healthiest compounds. 

Raw honey contains a variety of antioxidants, which neutralize harmful free radicals in the body and can reduce your risk of many chronic diseases. Honey also has natural anti-inflammatory, antibacterial, and antifungal properties, and contains healthy plant compounds called polyphenols. 

Use raw honey as a sweetener in tea, coffee, and smoothies, drizzle it over yogurt or oatmeal, or enjoy it on toast.

Remember that, though healthier than refined sugar, honey is still more or less pure sugar. Therefore, enjoy it in moderation. It is around 25% sweeter than table sugar, though, so you will only need a small amount. 

Maple Syrup

A staple on breakfast tables throughout the US and much of the world, maple syrup is harvested from the sap of maple trees. 

Maple syrup contains many antioxidants as well as essential minerals such as manganese, zinc, calcium, and potassium. Maple syrup also has a lower glycemic index than refined sugar, which means it can cause a slower rise in blood sugar levels, avoiding the energy spike and crash that often accompanies eating too much sugar.

Use maple syrup as a delicious topping for your pancakes, waffles, or French toast, add a little to oatmeal, yogurt, hot drinks, and smoothies for natural sweetness, or use it as a sweetener in cooking and baking (but adjust the quantities since maple syrup is around three times sweeter than table sugar.)

Make sure that you buy pure maple syrup only. Maple syrup imitations (which may be called by names such as “maple flavor syrup” or “pancake syrup”) are little more than flavored sugar or corn syrup. 

Stevia

Stevia is a popular natural sweetener extracted from the leaves of Stevia rebaudiana, a plant that is native to South America. 

Stevia is an amazing 200 times sweeter than table sugar but contains no calories, making it an excellent choice for those looking to lose weight or reduce their caloric intake. It also has a negligible impact on blood glucose and insulin levels, making it a safe option for people with diabetes. Some studies have also suggested that stevia may help to lower high blood pressure.

You can use stevia to sweeten beverages like tea, coffee, and homemade lemonade or add it to dishes such as smoothies, yogurt, and oatmeal. You can also use stevia in baking, but check the conversion ratio since it is so much sweeter than regular sugar. 

Coconut Sugar

Coconut sugar, or coconut palm sugar, is made from the sap of the coconut palm tree. It is much less processed than refined sugar and retains many of the nutrients found in the coconut palm.

Like maple syrup, coconut sugar has a lower glycemic index compared to refined sugar, which can help to prevent spikes in blood sugar levels. It contains small amounts of various vitamins and minerals including iron, zinc, calcium, and potassium as well as antioxidants and healthy plant compounds called phytonutrients. 

Use coconut sugar as a direct substitute for white or brown sugar in baking and cooking, sprinkle a little onto your oatmeal, yogurt, or cereal, or add it to tea, coffee, or smoothies.

Dates

Dates are whole fruits that provide a natural and nutritious way to sweeten many foods and drinks. When made into a paste, they are an ideal substitute for refined sugar. You can buy date paste (make sure to choose a version containing nothing but dates and water) or make your own. 

Dates are packed with fiber, vitamins, and minerals including vitamin B6, potassium, copper, iron, manganese, and magnesium. They are high in dietary fiber, which can help to improve digestive function, and provide a quick and sustained energy boost. Many athletes swear by them as a post-workout snack! 

Use date paste in baking or to sweeten smoothies, energy bars, and desserts. You can also enjoy whole dates as a snack or chop them up and add them to a variety of dishes from salads to oatmeal.