12 Healthy Sugar Alternatives for Tea

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

12 Healthy Sugar Alternatives for Tea

November 03, 2023

In today's health-conscious era, every choice we make, down to the sweetener we add to a cup of tea, plays a role in our well-being. It goes without saying that large amounts of refined sugar can take a toll on our health, and the good news is that there are plenty of ways to enjoy some sweetness with fewer calories and associated side effects. 

As many people increasingly strive for healthier living and more mindful consumption, it becomes important to make informed decisions. This includes the pivotal choice of selecting the right sweetener, one that complements the tea and amplifies its benefits, rather than detracting from them.

What Is the Downside of Regular Sugar?

While regular sugar has long been a staple for many, its effects on health have come under scrutiny in recent years. Consuming high amounts of regular sugar can lead to spikes in blood sugar levels, potentially increasing the risk of weight gain and contributing to obesity. 

Moreover, excessive sugar intake is associated with a myriad of health concerns, from dental issues to more serious health implications, such as obesity or type II diabetes. As a result, people are becoming more discerning about their sugar choices.

The Rise of Natural Sugar Alternatives

The quest for better health has ushered in the popularity of natural sugar alternatives. These aren't just replacements — some offer their own set of antioxidants and health benefits. As we grow more aware of what we consume, these natural sweeteners have come to the forefront, providing sweetness without the potential drawbacks of regular sugar. 

Whether it's for their flavor profile, nutrient content, or the simple joy of trying something new, there's no denying that natural sweeteners are making waves in the world of wellness.

12 Natural Sugar Substitutes for Your Tea

Navigating the world of sugar alternatives can be overwhelming, with so many options available. Whether you're looking to lower your sugar intake, try something new, lower your calorie intake, or simply enhance your cup of tea, these natural sweeteners are worth considering. Here’s a curated list of 12 healthy sugar alternatives that promise sweetness without compromising on health:

1. Stevia

Extracted from the leaves of the Stevia plant, stevia stands out as a no-calorie sweetener. With a naturally potent sweetness, just a dash of our Organic Stevia Leaf Sweetener can elevate your tea experience. Best of all, stevia is thought to have no impact on blood sugar levels, making it a mindful and delicious choice for many.

2. Maple Syrup

Derived from maple trees, this syrup adds a caramel-like sweetness to your tea. It's not only about flavor; maple syrup also offers essential minerals, such as potassium and manganese, providing a richer tea-drinking experience.

3. Xylitol

Xylitol, a sugar alcohol derived from plants, mirrors the sweetness of regular sugar without the associated glucose spike. This makes it an appealing choice for those monitoring their sugar intake, ensuring your tea remains a healthful treat.

4. Agave Nectar

From the agave plant comes this smooth sweetener. With a consistency reminiscent of honey, it lends a delicate sweetness to your tea. However, due to its high fructose content, a little goes a long way.

5. Coconut Sugar

Harvested from coconut palm tree sap, coconut sugar captivates with a mild caramel flavor. Enriching your tea not just in taste, it's also packed with beneficial nutrients, enhancing your overall wellness with each sip.

6. Monk Fruit

The monk fruit, native to Southeast Asia, provides a zero-calorie sweetness free from the typical aftertaste. This makes monk fruit extract a premium choice for those desiring a purely sweet tea experience.

7. Erythritol

Another member of the sugar alcohol family, erythritol delivers sweetness without majorly affecting blood sugar. Naturally occurring in certain fruits, it's a wonderful, nature-sourced addition to your tea.

8. Yacon Syrup

Yacon syrup, a sweetener extracted from the root of the Yacon plant native to South America, is an excellent source of fructooligosaccharides, aiding in digestion. It has a molasses-like consistency and taste, providing a subtle sweetness without significantly impacting your caloric intake.

9. Sorbitol

Found naturally in fruits like apples and pears, sorbitol gently sweetens with a refreshing taste. A moderate approach is recommended when adding sorbitol to your tea, ensuring optimal flavor and digestive comfort.

10. Honey

Honey, nature's golden nectar, brings with it a legacy of sweetness and soothing qualities. Its addition transforms your tea, making it not just flavorful but also a wellness-enhancing beverage. “Many people report honey soothes their sore throat, and calms their cough during periods of illness,” highlights Heidi Wright, a Registered Nurse and Certified Herbalist.

11. Date Syrup

Syrup crafted from dates provides a lush sweetness. Its natural sugars and compounds introduce a unique, health-conscious flair to your tea, providing a delightful twist.

12. Brown Sugar

While white sugar undergoes a complete refining process, brown sugar retains some of the molasses, giving it a distinct color and a softer texture. This type of sugar has trace amounts of minerals, including calcium and magnesium, not present in its white counterpart. When used in moderation, brown sugar can offer a rich, molasses-like sweetness to your tea.

How Do Artificial Sweeteners Compare to Natural Sugar Alternatives?

In the realm of sweeteners, a prevalent debate revolves around artificial sweeteners and their natural counterparts. Artificial sweeteners, like aspartame and sucralose, offer calorie-free sweetness but have been met with skepticism regarding their long-term effects on health

On the other hand, natural sugar alternatives come from nature-derived sources and often bring along additional nutrients and health-supporting properties. These natural choices offer a dual advantage: they sweeten and often contribute positively to one's health, minus the potential concerns associated with artificial versions.

How To Choose the Best Sweetener for Your Tea

Choosing the perfect sweetener for your tea can be a unique journey, shaped by personal preferences, health goals, and the type of tea you're sipping. 

Here are some pointers to guide your choice:

  • Flavor Profile Match:Some sweeteners, like white sugar or honey, might complement a robust black tea but could potentially overshadow more delicate notes in a green tea.
  • Health Considerations: Beyond just added sugar, some might want to be mindful of total carbohydrates. Especially for individuals keeping tabs on their blood sugar levels or adhering to specific diets, aligning your sweetener choice with these needs is crucial.
  • Calorie Content: In the age of health-conscious choices, considering the calorie count is essential. For those with weight management goals, gravitating towards zero or low-calorie sweeteners and steering clear of high-calorie refined sugars can be beneficial.
  • Aftertaste:Despite the health advantages of some natural sweeteners, a few might have a pronounced aftertaste. Sampling different types will help identify what delights your taste buds while avoiding any unwelcome surprises.

The Bottom Line

At Herbaly, we believe that wellness should infuse every aspect of life, down to the sweeteners added to your tea. While traditional table sugar has its downsides, a wide array of natural alternatives promises sweetness without sacrificing health. From the soothing richness of honey to the potency of monk fruit and the benefits of stevia, the choice truly amplifies the benefits of your tea. 

Exploring these options not only offers an exciting gustatory experience but also aligns with mindful, healthful consumption. Remember, it's about finding the perfect balance between taste and nutritional value, creating an enjoyable tea-drinking experience rooted in well-being.


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The Quest for a Natural Sugar Substitute | The New York Times

WHO advises not to use non-sugar sweeteners for weight control in newly released guideline | WHO

Everything You Need To Know About Monk Fruit Sweeteners | Food Insight

Xylitol’s Health Benefits beyond Dental Health: A Comprehensive Review | PMC

Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications | PMC

Effects of Daily Low-Dose Date Consumption on Glycemic Control | PMC

Previous gut microbiota has an effect on postprandial insulin response after intervention with yacon syrup | ScienceDirect

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