Love it, Like it, Hate it: Natural, Plant-Based Sweeteners

Just because a sweetener is all-natural doesn’t mean it’s figure-friendly.  In today’s Get the Skinny, we’re taking a look at which all-natural sweeteners are really best for those watching calories and added sugars, and which aren’t much different than ordinary table sugar!

 AHA guideline for added sugars is less than 25 grams (100 calories) daily for women; less than 37 grams (150 calories) for men.

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Swerve ( 

0 calories & 5 grams carb (all 5 grams is erythritol) per teaspoon

Swerve (a blend of erythritol and oligosaccharides) measures cup-for-cup like sugar, so it’s great for baking.  It has zero glycemic impact, which means it has no impact on blood sugars or insulin levels. 

Truvia (

0 calories & 3 grams carb (all 3 grams is erythritol) per packet

Truvia is a blend of erythritol and stevia.  One packet equals two teaspoons of sugar.  Like Swerve, it can be heated and used for baking, but oven temperature may need to be reduced by 25-50 degrees and baking time increased by 5-10 minutes.  Like Swerve, Truvia has zero glycemic impact. 


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Xyla (Xylitol): 

10 calories & 4 grams carbohydrate (all 4 g are sugar alcohols) per teaspoon

Xyla has a glycemic index of 7, which still amounts to a minimal impact on blood sugar and insulin levels.  The downside – it may cause a laxative effect.

Nectresse:  3.58 calories per packet; 7 calories per teaspoon (though the label states zero calories)

Ingredients:  erythritol, sugar, monk fruit extract, molasses


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For those watching calories and trying to keep weight in check, these aren’t any lower calorie than ordinary white sugar. Plus, they still count as ‘added’ sugars in our diet.

Organic Coconut Palm Sugar:  20 calories and 4 grams sugar per teaspoon

Vegan Cane Sugar: 15 calories and 4 grams sugar per teaspoon

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