Are Natural Sugars Actually Healthier Than Regular Sugar?

Are Natural Sweeteners Healthier?
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Replacing table sugar with natural sweeteners like honey or maple syrup may seem like a healthier way to satisfy your sweet tooth, but is this swap really making a difference?

Americans consume more than 17 teaspoons of added sugar each day, far exceeding the recommendation of limiting sugar intake to nine teaspoons per day for men and six teaspoons for women. [4]

Naturally occurring sugars are found in whole fruit and milk, while added sugars are put into foods during processing or preparation, such as high fructose corn syrup and table sugar. Although sweeteners like honey, agave nectar, and maple syrup might be labeled as “natural,” they still count as added sugars. [4]

“Compared to added sugars, honey, maple syrup, and agave nectar are only slightly better as they have a lower glycemic index and contain some vitamins and minerals,” Frank Hu, PhD, MD, MPH, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health, told Verywell in an email.

Overconsumption of any added sugar can still cause the same health problems, Hu added.

Are Natural Sweeteners Healthier?
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Agave nectar is a sweetener often touted as a “healthier” option because it is 1.5 times sweeter than table sugar, so you don’t need to use as much of it. [11] However, it contains up to 90% fructose—more than high-fructose corn syrup. Unlike glucose, fructose does not trigger a strong insulin response or promote satiety, which may lead to overeating.

Honey is a natural liquid sweetener that is considered healthy because of its antioxidant and anti-inflammatory properties. [9] However, research in 2015 shows that honey, white cane sugar, and high fructose corn syrup have a similar effect on blood sugar and inflammation. [6]

Should You Limit Your Sugar Intake?
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Instead of following a no-sugar diet, focus on enjoying healthier sources of sugars, like fruits, which also provide fiber, vitamins, and minerals.

“Liquid sugars like soda are absorbed and metabolized rapidly, causing large spikes in blood sugar. On the other hand, sugars in whole fruits like an apple are digested and absorbed more slowly, resulting in a gentler rise in blood sugar,” Hu said.

Whole grains, fruit, and vegetables are natural sources of carbohydrates, which the body breaks down into glucose for energy. [7]

“We couldn’t live a healthy life or a long life without any carbohydrates,” said Sandra J. Arévalo, MPH, RDN, director of community health and wellness at Montefiore Nyack Hospital.

Arévalo said if your body doesn’t have access to carbohydrates, it will use fat and protein instead, which could be harmful in the long run. Low-carb diets are lower in essential nutrients like fiber and may be linked to heart disease or cancer.

“What we think is the healthiest is something that is obviously more natural. However, that doesn’t mean that everything is bad. We don’t need to blame sugars and say they are all bad. It also depends on the amount of sugar that you’re using,” she said.

What This Means for You
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Added sugars, including honey and maple syrup, should be limited in your diet. However, experts recommend getting your sugar intake from naturally occurring sugars found in whole fruit and milk.

Conclusion
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In conclusion, while natural sweeteners like honey and maple syrup may have some advantages over added sugars, they are not necessarily a healthier option. The key is to focus on consuming sugars in their natural form, such as through whole fruits and vegetables, rather than relying on added sugars.

FAQs
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Q: Are natural sweeteners better than added sugars?
A: No, natural sweeteners are not necessarily better than added sugars. They still contain sugars and can still cause health problems if consumed in excess.

Q: Can I still have sugar in my diet?
A: Yes, but it’s important to consume sugars in their natural form, such as through whole fruits and vegetables, rather than relying on added sugars.

Q: Are low-carb diets healthy?
A: No, low-carb diets are not necessarily healthy and may be linked to heart disease or cancer.

Q: How can I limit my sugar intake?
A: Focus on consuming sugars in their natural form, such as through whole fruits and vegetables, and limit your consumption of added sugars.

References
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[4] American Heart Association. By any other name it’s still sweetener. [online] Available from:

[6] Raatz SK, Johnson LK, Picklo MJ. Consumption of honey, sucrose, and high-fructose corn syrup produces similar metabolic effects in glucose-tolerant and -intolerant individuals. J Nutr. 2015;145(10):2265-2272. doi: 10.3945/JN.115.218016

[7] Harvard T. H. Chan School of Public Health. Carbohydrates. [online] Available from:

[9] Palma-Morales M, Huertas JR, Rodríguez-Pérez C. A comprehensive review of the effect of honey on human health. Nutrients. 2023;15(13):3056. doi: 10.3390/nu15133056

[10] Lo Act K, Rosen L, Tack J, Vanden Berge P. Effects of high-fructose diets on central appetite and cognitive function. Front Nutr. 2015;2:5. doi: 10.3389/fnut.2015.00005

[11] National Library of Medicine: MedlinePlus. Sweeteners—sugars. [online] Available from:

Author: Stephanie Brown
Bio: Brown is a nutrition writer who received her Didactic Program in Dietetics certification from the University of Tennessee at Knoxville. Previously, she worked as a nutrition educator and culinary instructor in New York City.