There have never been more options for natural sugar substitutes on the market. But how to know what to choose? The answer can vary depending on your needs. For example, you might want something for low-cal baking to substitute regular sugar in an easy 1:1 ratio. Maybe you’re just looking for a zero calorie sweet something that mixes easily into water. Here’s a quick run-down of some common natural sugar substitutes.

Allulose - A monosaccharide “rare sugar” found in small amounts in nature. Has the same sweet taste and texture as sugar, but with zero calories and no impact on blood sugar. Find it from Wholesome Sweeteners and use in a 1.33 to 1 ratio with sugar.

Erythritol - A sugar alcohol, found naturally in some fermented foods, with zero calories per gram. Used in a 1:1 ratio as sugar but 70% as sweet. It is less likely to cause digestive distress versus other sugar alcohols, even at doses of 20-35g (average intake is 13g). It is available in granular or powdered form from Swerve.

Monk Fruit - Monk fruit sweetener is derived from the juice of a sub-tropical melon (aka Lo Han Guo) that has been cultivated in Asia for centuries due to its health benefits and delicate sweetness. The extract can be 100-300x sweeter than sugar with zero calories, zero carbs. Monk fruit extract is blended with erythritol in Health Garden’s Monk Fruit blend, so it is a 1:1 ratio substitute for sugar.

Stevia - Extracted from the leaf of the stevia plant, it is 200-300x sweeter than sugar with no carbs nor calories. Because of its intense sweetness, a little goes a long way, and conversion is a bit more tricky. Not all stevia is created equal, and some bitterness can occur from artificial ingredients or chemicals used in processing. Sweetleaf Stevia has no bitterness or aftertaste and is available in liquid, flavored drops, or powder.

Xylitol - A sugar alcohol with 40% fewer calories, and about the same sweetness level as sugar, it can be used in a 1:1 ratio. Found in many oral health products, it may help fight tooth decay, since plaque bacteria cannot use it as an energy source. It is not recommended to exceed 30-40g per serving due to potential digestive distress. Keep it away from your pups, as it is toxic to dogs. You can find Xlear’s XyloSweet on our shelves in little packets or big pouches.