The Sweetest Trick in the Book

Sugar Is a Scam (But at Least There Are Better Options)

If sugar had a resume, it’d be full of lies. "Brings joy! Boosts energy! Comforts the soul!" Sure, until you hit the fine print: "May cause instant regret, bloating, blood sugar chaos, and mild existential dread after that third donut."

Most of us know refined sugar is trash, but cutting it out is... well, harder than it should be. It’s in everything—salad dressing, sandwich bread, even stuff labeled “healthy.” But here’s the upside: nature’s been sweetening things way before Big Food got involved. There are some solid alternatives out there that don’t leave you feeling like you just licked sadness off a spoon.

So Why Even Bother?

Refined sugar is basically filler. Empty calories, blood sugar rollercoasters, and absolutely no nutritional value. Natural sugar substitutes, though? They're often plant-based, a little less shady, and might actually come with some benefits (imagine that).

Here are a few I’ve tried—and how they work in real food, not just influencer trust me bro recipes.

The Herbal Sweeteners Cheat Sheet

🌿 Stevia – Sweet, but a little weird sometimes

Stevia’s been used forever in South America. It's super sweet (like, up to 300x sweeter than sugar), so you only need a little.

• Good for: tea, lemonade, light dressings, and some baked stuff.

• Watch out: Overdo it and it tastes like someone dropped a licorice root in your snack.

• Real tip: Liquid stevia is smoother. Also blends mixed with monk fruit help tame that aftertaste.
  
  

🍈 Monk Fruit – The calm sweetener

Native to China and used in traditional medicine, monk fruit is sweet without the sugar spike.

• Good for: coffee, smoothies, keto desserts.

• Watch out: A lot of brands cut it with erythritol or other junk. Read the label.

• Real tip: It’s strong. Use a tiny bit and adjust. Seriously—don’t go rogue.
  
  

🥥 Coconut Sugar – Brown sugar’s chill cousin

This one’s made from coconut sap, and has this mellow, almost caramel vibe.

• Good for: cookies, muffins, anything that needs a warm flavor.

• Watch out: It’s still sugar, just less evil.

• Real tip: Works great where you’d usually use brown sugar.
  
  

🍁 Maple Syrup – The fancy stuff

It’s not just for pancakes. Real maple syrup (not that corn syrup imposter) has minerals and antioxidants, and a taste that slaps.

• Good for: marinades, oatmeal, glazes, coffee.

• Watch out: Still sugary. Still delicious. Still gotta chill with it.

• Real tip: Darker grades = stronger flavor. Try Grade B or Grade A Dark.
  
  

🍯 Honey – Sweet, sticky, and OG

If bees made it, it’s probably worth a look. Raw honey has some good stuff in it—enzymes, antioxidants, and that warm, floral flavor nothing else quite nails.

• Good for: tea, yogurt, toast, fruit.

• Watch out: High in fructose, so it will raise your blood sugar.

• Real tip: Local honey might help with allergies (and just tastes better anyway).

Everyday Swaps That Don’t Suck

Now that you’re armed with options, here’s how to make them work for you:

Breakfast

Coconut sugar in oatmeal

Monk fruit or honey in smoothies

Drizzle of honey on plain yogurt

Baking

Coconut sugar instead of brown sugar

A little stevia in cakes—just adjust your liquids (adding yogurt, apple sauce, or banana works well)

Drinks

Maple syrup in coffee? Game changer.

Monk fruit in iced tea is a solid win

Snacks

Dates + honey in energy bites. Dates even make a great caramel swap.

Homemade granola with coconut sugar instead of the usual junk

Real Talk

Even the natural stuff isn’t a total free pass. Coconut sugar and honey still count as sugar. Monk fruit and stevia take getting used to. The goal isn’t to cut joy out of your life—it’s to stop letting refined sugar wreck your energy and mood without asking permission.

TL;DR

Ditching refined sugar doesn’t mean you have to live in dessert exile. Nature’s sweet game is strong—you’ve just gotta find what works for your tastebuds and your body. Try things out, mess around with flavors, and don’t beat yourself up for the occasional glazed doughnut spiral. We’ve all been there.

Just maybe... stop letting Big Sugar win.