8 Best and Healthiest Substitutes for Sugar in Tea

by Millie
substitute for sugar in tea

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Do you like to drink tea, and are you looking for a healthy sugar substitute? Or are you trying to lose weight and looking for a healthy alternative to sugar? If so, you’re in luck! Check out my recommendations for the best and healthiest substitutes for sugar in tea. So whether you are looking to cut down on calories or just want a healthier option, read on for the best sugar substitutes for tea!

I love tea or rather I should say that I love sweet tea. Before I started my weight loss journey I put three or four tablespoons in my tea. Yep, you read that correctly three or four tablespoons!

So I knew that I had to reduce my sugar intake so I had to look for a healthier option to table sugar.

The Truth About Sugar

There is a lot of debate surrounding sugar. Some people believe that it is bad for you and that you should limit your sugar consumption. Others claim that sugar is healthy in moderation. So, what does science say about sugar?

Sugar is a type of carbohydrate that is found in many foods, including fruits, vegetables, honey, and table sugar. Carbohydrates are an important part of a healthy diet and provide the body with energy. 

However, too much sugar can lead to weight gain and other health problems. The American Heart Association (AHA) recommends that women consume no more than 25 grams of sugar per day and that men consume no more than 38 grams of sugar per day. Although they claim that there are no health benefits to added sugar in your diet.

Excess sugar consumption can have harmful effects on the body, including weight gain, type II diabetes, heart disease, and tooth decay. Sugar is also addictive and can be difficult to stop consuming once you start.

Also read The 4 Worst Foods for Weight Loss

I reduced my sugar intake by eating more whole foods, like fruits and vegetables, and less processed foods that contain a lot of added sugars. 

However, I still needed to tackle the amount of sugar I had in tea and found these healthy substitutes for sugar.

Healthy Substitutes for Sugar in Tea

There are many substitutes for sugar that can be used in tea. You can find many low-calorie sweeteners in grocery stores. Some of these substitutes are healthier than others, and some may even help with weight loss. Here are a few healthy sugar alternatives for tea.


Honey Substitutes for sugar in tea
Honey is a natural alternative to sugar

One of the healthiest and most natural sugar substitutes for tea is honey. Honey is a great choice because it is a good source of antioxidants and has been shown to have antibacterial properties.

Honey also has a sweet taste that goes well with tea. It can be used to sweeten both hot and cold tea.  I prefer raw honey because most of its beneficial nutrients and antioxidants are not lost in manufacturing.  

However, honey is also high in calories, so you may want to watch your intake and use small amounts if you are trying to lose weight.

Maple Syrup

Maple syrup is a natural substitute for sugar. It is made from the sap of maple trees. It has a distinct flavor that is not too sweet It is high in antioxidants and has a lower glycemic index than regular sugar. Maple syrup contains zinc and manganese, which are both essential minerals.

Maple syrup can be used to sweeten both hot and cold tea. But it is high in calories so use sparingly!


stevia a natural sweetener
Stevia is a natural sweetener

Another healthy alternative to sugar is Stevia. Stevia is a natural sweetener that comes from the leaves of the stevia rebaudiana plant. It has zero calories, a zero glycemic index, and contains no artificial additives.  The good news is that it has a very sweet taste, making it a great choice for those looking for a healthy sugar substitute for tea.

Stevia has also been shown to have anti-inflammatory properties. However, some people find the taste of stevia to be bitter.

Stevia is available as an extract or a powder, and it can be used to sweeten both hot and cold tea.

Agave Nectar

If you are looking for something with less of a sweet taste, then agave nectar might be the right choice for you. Agave nectar is made from the agave plant and is low in calories. It also has a mild taste that goes well with tea and can be used to sweeten both hot and cold tea.

Agave nectar has a lower glycemic index than honey, meaning it won’t cause spikes in blood sugar levels. It’s also a good source of antioxidants and contains vitamins and minerals such as calcium, potassium, and magnesium.

Sugar Alcohols

Sugar alcohols are derived from plants and contain fewer calories than regular sugar. They also have a low glycemic index, which means they do not cause a spike in blood sugar. The most common sugar alcohol is xylitol.

Xylitol is found in plants and is a good choice for those who are looking for a sugar substitute that tastes like sugar but does not have the same effects on blood sugar levels.

It also has fewer calories than regular sugar and has been shown to fight bacteria that can cause tooth decay.

Other sugar alcohols to look for include erythritol and maltitol.

Coconut Sugar

coconut sugar healthy alternative to sugar
Coconut sugar is very popular in Asia and the Pacific Islands

Coconut sugar is a natural sweetener that is made from the sap of coconut flowers. It has been used for centuries in Asia and the Pacific Islands as a healthier alternative to white sugar. 

Coconut sugar contains minerals like iron, zinc, calcium, and potassium, as well as B vitamins. It also has a lower glycemic index than regular sugar, which means it doesn’t cause a spike in blood sugar levels.

Coconut sugar is a great alternative to white sugar in tea, coffee, baking, and cooking. It can be used in recipes that call for brown sugar, honey, or molasses.

While coconut sugar is a healthier alternative to white sugar, it is still high in calories and should be used in moderation. If you are looking for a low-calorie sweetener.

Blackstrap Molasses

Blackstrap molasses is a thick, dark syrup that is produced during the refining of sugar cane. It is a good substitute for sugar because it has a lower glycemic index and contains more minerals than refined sugar. 

However, it has a slightly bitter taste but will add nutrients to your cup of tea. Try it with green or black tea for a delicious and healthy beverage. 

It is a good source of iron, magnesium, and potassium. Some people also use blackstrap molasses as a natural remedy for various health problems.

Monk Fruit Extract

monk fruit sugar substitute
Monk fruit extract does not contain any calories or sugar

Monk fruit extract is a type of sweetener that is derived from the Monk fruit, a small green fruit that grows in Southeast Asia. The Monk fruit contains a compound called mogroside, which is responsible for its sweet flavor. 

Monk fruit extract does not contain any calories or sugar. This makes it a good substitute for sugar in tea, smoothies, other drinks, and recipes. 

Monk fruit extract is a great alternative to sugar because it is much healthier for you. It is important to note that monk fruit extract is very sweet, so you should use it sparingly. When using monk fruit extract in tea, you may want to start by adding a small amount and then increase the amount to taste.

Avoid Artificial Low-Calorie Sweeteners

Artificial low-calorie sweeteners are made from synthetic chemicals and are hundreds of times sweeter than sugar. They provide a sweet taste without the added calories. They are often used as a calorie-free alternative to sugar in food and beverage products. 

However, there is some controversy surrounding these sweeteners. Some people believe that they are bad for your health, while others claim that they are safe.


The most common type of artificial low-calorie sweetener is aspartame. Aspartame is found in many diet drinks and foods, and it is approximately 200 times sweeter than sugar. It has been linked to a number of health concerns, such as cancer and neurological problems. However, the evidence for these claims is inconclusive, and more research is needed. 


Another type of artificial sweetener is sucralose, which is found in Splenda. Sucralose is 600 times sweeter than sugar, and it has been deemed safe by the FDA. 

However, there are some potential downsides to using sucralose as well. One is that it may have adverse effects on gut health, as it can alter the microbiome. Additionally, sucralose has been shown to increase appetite and cravings for sweets.

However, some studies have also linked sucralose to cancer and other health problems.

Healthiest Sugar Alternative for Tea

tea with healthy alternative to sugar
Stevia is probably the healthiest alternative to sugar in tea

When it comes to sugar substitutes for tea, there are a few things to consider. For one, you want to find a substitute that is healthy for you. This means finding a substitute that is low in calories and does not raise your blood sugar levels. You also want to find a substitute that tastes good. Some sugar substitutes can have a bitter aftertaste. 

So, what is the healthiest sugar substitute for tea? The answer depends on your needs and preferences. All of the substitutes listed above are healthier than sugar and can help you lose weight if used in place of sugar in tea. 

However, if you’re looking for the healthiest option, then stevia is probably your best bet. It’s calorie-free, has a zero glycemic index, and is loaded with antioxidants. Plus, it doesn’t have a bitter taste like some other natural sweeteners.

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Rosey March 1, 2022 -

I’ve never heard of Monk Fruit Extract. I’d love to try that in tea. Just a little since it’s described as being so sweet.

Millie March 13, 2022 -

Give it a try, I’m sure you’ll like it!

Alice Mola March 1, 2022 -

As someone who loves the taste of sugar, I’m a big fan of Monk Fruit extract and have purchased some health product with it include. I couldn’t even tell the difference between it and white sugar! I’m also a big fan of maple syrup for pancakes of course!

Millie March 13, 2022 -

Monk fruit extract is an excellent substitute. I’m glad you don’t notice the difference.

Beth March 1, 2022 -

Thank you SO MUCH for sharing these! I put sugar in my coffee, and I’ve been looking for a good substitute. I know sugar is terrible for me.

Millie March 13, 2022 -

Now you have a few substitutes to try!

Melanie Edjourian March 1, 2022 -

I’ve been looking for sugar alternatives but more for baking. I know coconut sugar has grown in popularity over recent years. I do really want to try it myself.

Millie March 13, 2022 -

I’m not a baker, but I’m sure coconut sugar would be great.

Tweenselmom March 1, 2022 -

Thank you for these generous alternatives! I have maple syrup and honey so I may try it as a substitute someday.

Millie March 13, 2022 -

It’s my pleasure.

Christian Foremost March 1, 2022 -

I use honey in my tea everyday. That maple syrup intrigued me tho! Might just make my morning tea more exciting haha

Millie March 13, 2022 -

Maple syrup is so good in tea. Give it a try.

Maureen March 1, 2022 -

Thank you for sharing this extensive list of healthy sugar substitutes. I used to use Splenda in the past but learned that it wasn’t the best for me and my family. Since then, we have just stuck to honey and maple syrup. Yum!

Maureen | http://www.littlemisscasual.com

Millie March 13, 2022 -

So many people used Splenda, but I’m glad you switched to honey and maple syrup.

Alita March 1, 2022 -

Honey is easily available here. I always use it instead of sugar but I was also looking for other substitutes. Thank you for this

Millie March 13, 2022 -

Yes, honey is readily available and makes it easier to try.

briannemanzb March 1, 2022 -

These are all great substitutes to have a healthier tea experience. I haven’t tried maple syrup yet. I look forward to it

Millie March 13, 2022 -

I love maple syrup and sometimes it’s better than honey.

Claudia March 1, 2022 -

This is exactly what I’m looking for. Thanks for sharing these great substitutes for sugar. I will start with honey and maples syrups

Millie March 13, 2022 -

I’m so glad that I can help.

Heather March 1, 2022 -

Honey and stevia are my two go-to sugar substitutes. They are great options and I don’t miss sugar at all.

Millie March 13, 2022 -

Yes, they are the best substitutes!

Sheebachandini March 2, 2022 -

I have used honey as a substitute before but didn’t know there are so many alternatives! This is a great post for future reference.

Millie March 13, 2022 -

Now you have a few alternatives to try in the future.

Fransic verso March 2, 2022 -

Very informative! I don’t like to eat sugar a lot but these will be handy in case I wanted. Thank you for sharing!

Millie March 13, 2022 -

I wish I could say that I don’t like sugar.

irena March 2, 2022 -

Great alternatives! I also tried out drinking tea without sugar for two weeks and it was just a matter of time to get used to it. Now i drink tea without any sugar! I’d recommend others to try it out too

Millie March 13, 2022 -

Yes, of course, sugar-free is the best option!

Angela Ricardo Bethea March 2, 2022 -

The most common thing I use and know is honey but definitely learned something new today. Will try out those other substitutes for sure.

Millie March 13, 2022 -

Honey is a great substitute!

Hazlo Emma March 6, 2022 -

Been a sugarless drinker for a while.

Jaggery is my new-found love – and for baking, I use ripe bananas.

Millie March 13, 2022 -

Good for you, Hazlo, I’ll have to check out jaggery.


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