Why swap it
Sugar is pure fast carbohydrate. Stirred into coffee or tea several times a day, it adds up quickly, and every spoonful sends your blood sugar up and your insulin with it. The good news: there are sweeteners that taste great and barely touch your blood sugar at all.
Best choices
These have little or no effect on blood sugar and fit the Weigh to Stay approach of keeping added sugar low.
- Monk fruit. A plant-based sweetener with zero calories. Often blended with other sweeteners, so check the label.
- Stevia. Plant-based and zero calories. Some people notice a slight aftertaste, so try a few brands.
- Allulose. A rare sugar that tastes and bakes very much like the real thing, with almost no effect on blood sugar.
- Cinnamon, vanilla, or nutmeg. A shake of warm spice tricks your taste buds into reading "sweet" with nothing added at all.
In moderation
Use sparingly, or use these to step down rather than as the destination.
- Honey, maple syrup, and coconut sugar. More natural, but your body still treats them as sugar. Keep them to small amounts.
- Sugar alcohols like erythritol and xylitol. Low impact on blood sugar, but they can upset your stomach in larger amounts, and xylitol is toxic to dogs. Keep it well away from pets.
Skip these entirely
Artificial sweeteners like sucralose, aspartame, and saccharin. You won't find them recommended anywhere on this site, and I keep them out of my own kitchen. Stick with the plant-based options above. Read why I quit them →
My go-to sweetener
This is what I put in my coffee every day. It keeps the sugar and the calories out, it keeps my blood sugar steady, and honestly, it's absolutely delicious.
How I make my everyday coffee →
Shopping tip
Read the ingredient list, not just the front of the bag. Some "monk fruit" and "stevia" products are mostly a filler like dextrose or maltodextrin, which do raise blood sugar. The sweetener should be near the top of the list.
← All Healthy Food Alternatives
Some links on this page go to products I personally use. If you buy through them, I may earn a small commission at no extra cost to you. As an Amazon Associate I earn from qualifying purchases.