Best Sugar Substitutes for Weight Loss (Low in Calories)

When it comes to weight management, especially weight loss, the one thumb rule you should always follow – Avoid Sugar at any cost to lose weight fast.

Yes, an average person in America consumes roughly 400 calories every day from just sugar. So, going by this estimates, the person could easily lose 3.5 pounds just by staying away from consuming sugar for 1 month.

Some people replace sugar with artificial sweeteners like aspartame, saccharin etc… But, they’re even more dangerous than refined sugar.

Fortunately, there are many healthier low calorie sugar substitutes that you can consume without sacrificing your sweet tooth.

Multiple studies have proved that switching to healthier sugar alternatives like honey, maple syrup or blackstrap molasses helps in increasing your intake of antioxidants to a great extent.

Best Low Calorie Sugar Substitutes (Healthier Alternatives)


Native to South America, the Stevia leaves are one of the best natural sweeteners that is not only calorie free but also improves blood glucose levels.

Pure Organic Stevia
The leaves contain a compound named ‘Stevioside’ which makes it 200 x sweeter than refined sugar, that too without any calories and carbohydrates (negligible).

Serving Size: 1 g

Calories Carbohydrates Dietary Fiber
0 1 g 0

Stevia is available in 3 forms – dried leaf, liquid and powdered. I personally use the liquid Stevia. But, remember that you should add just a little to your drinks/tea/coffee as it is incredibly sweet compared to regular sugar.

2.Raw Honey

Organic honey is another great substitute for sugar and artificial sweeteners. It is delicious in taste and comes packed with incredible health benefits such as antioxidants, minerals like Calcium, Zinc, Iron and Phosphorous.

Raw 100% Organic Honey
It also contains several vitamins like Riboflavin, Niacin and B6.

However, do note that honey unlike Stevia contains calories. A single tbsp of honey contains 65 calories.

Serving Size: 1 tbsp (2 grams)

Calories Carbohydrates Dietary Fiber
64 17 g 0

But, the good thing is that raw honey has far less effect on your glycemic load when compared with refined sugar and hence is more suitable for people with diabetes.

P.S: Try to get raw organic honey and not pasteurized honey as it loses most of its health benefits during the process.

You identify the quality of honey with its color. The darker the honey is, the greater the quality and tastier.

You can add honey in place of sugar in your oatmeal, tea, coffee or even breakfast cereals and home-made yogurt.

3.Coconut Sugar

Recently, Coconut sugar has been gaining popularity, thanks to its health benefits.

Natural Coconut Sugar
Besides the great taste, it is rich in antioxidants, polyphenols, calcium, potassium, iron and phosphorous.

Serving Size: 1 tsp

Calories Carbohydrates Dietary Fiber
15 4 g 0

You can use it in all your favorite sweet recipes and enjoy them without sacrificing your sweet tooth.

4.Maple Syrup

Maple Syrup can be a good sugar substitute and it is rich in natural antioxidants and minerals like Calcium, Potassium, Zinc and Manganese.

There are two varieties of Maple Syrup – Grade A and Grade B.

Grade B Maple Syrup
Grade B is generally darker in color and more healthier than Grade A. So, try to get Grade B variety to enjoy its benefits.

Serving Size: 1 tbsp (60ml) Grade B

Calories Carbohydrates Dietary Fiber
50 13 g 0

You can add it in sauces, marinades, breakfast cereals, baking recipes or even hot drinks like coffee/tea.

5.Blackstrap Molasses

Like maple syrup, Blackstrap Molasses is also highly rich in minerals like Calcium, Iron, Potassium, Selenium, Manganese and Vitamin B6.

It’s natural antioxidants protect you from the damage done by free radicals.

Organic Blackstrap Molasses
Blackstrap molasses is actually derived from Sugar cane and comes with a deep and rich flavor.

Serving Size: 1 tbsp (19 grams)

Calories Carbohydrates Dietary Fiber
47 12 g 0

However, not everyone could enjoy its raw taste. If you’re one of them, you can simply make a brown sugar substitute by combining 2 tbsp of blackstrap molasses with ½ cup of coconut sugar in a blender or food processor.


Dates are loaded with vitamins, minerals, antioxidants and are hence a great alternative to refined sugar.

Thanks to their high fiber content, dates can improve your digestion.

Organic Dates
Few studies have also proven that dates can reduce bad cholesterol levels and improves heart health.

Serving Size: 1 piece (8.3 grams)

Calories Carbohydrates Dietary Fiber
23 6 g 1 g

To use the dates in your recipes, simply soak the dates in hot water for 1 hour and blend the dates to make a puree or smooth paste.

7.Banana Puree (Mashed)

I’m sure you might not have heard that Bananas can be a great sugar substitute, isn’t it?

Apple Banana Puree
Yes, Bananas are an excellent source of vitamins, minerals and are rich in fiber content.

Serving Size: 1 small Banana (100 grams)

Calories Carbohydrates Dietary Fiber
89 23 g 2.6 g

To add it in recipes, you should first blend it into a puree by adding some water until you get the desired consistency.

So, next time when you think of using sugar or artificial sweeteners in your recipes, just replace them with these healthy sugar substitutes that not only satisfy your sweet tooth but also improve your overall health.