If you’re a tea lover, you may have wondered how to give sugar the boot while still satisfying your sweet tooth. We’re constantly bombarded with information on why sugar is so bad for us and why we should be cutting down.
The American Heart Association recommends no more than 9 teaspoons of sugar a day for men and only 6 for women. Yet, the average sugar intake in the United States is more than twice that! 19 tsp of sugar per day on average.
Considering that excess consumption of sugar can contribute to obesity, heart disease, diabetes, certain cancers, tooth decay, and more, we should probably be making more of an effort to cut sugar out of our diet wherever possible.
If you’re a fan of sweet tea (and maybe you drink multiple cups daily) that could potentially be quite a lot of sugar you’re consuming. You could just stop taking sugar in your tea altogether, but your tea really won’t taste as good. The good news is that improving your diet doesn’t necessarily mean sweet tea is off the table. Using a sugar substitute in your tea might just be your secret weapon!
This post may contain affiliate links. My full disclosure policy is sort of boring, but you can find it here.
Why Use A Sugar Substitute in Sweet Tea?
Using a sugar substitute in tea offers a range of benefits that make it an option worth considering. One major perk is cutting down on excess calories. Regular sugar adds up quickly, and if you’re a fan of tea throughout the day, those calories can pile up faster than you’d think, making weight loss difficult.
Sugar itself has zero nutritional value, so other than the taste there is no reason to take it. By swapping in a sugar substitute, you’re saying goodbye to those extra calories while still enjoying the taste.
Not only that, but your teeth will also thank you. Sugar can be a real troublemaker when it comes to dental health, contributing to cavities and other issues. Choosing a sugar substitute can help protect your teeth from the decay that sugar causes.
Are your blood sugar levels a problem? A sugar substitute can be a game-changer. It allows you to enjoy the delightful sweetness in your tea without causing drastic spikes in blood sugar, which if ignored, could potentially lead to diabetes in the longer term.
As you can see, there are plenty of health benefits to using sugar alternatives. They might not be exactly the same as the sugar you’ve come to love, but your tea will taste sweet and the benefits far outweigh the health risks we face due to overconsumption of sugar.
Sugar in Sweet Tea
The most popular sweetener used in tea is sugar – white sugar, brown sugar, and simple syrup (which is also made from sugar. Some people mistakenly think that brown sugar is a healthier option than white, but actually, they are nutritionally similar and will have the same effect on the body.
Real sugar can be made from sugar cane or sugar beets and goes through a series of processes including filtration, clarification, concentration, and crystallization. The crystallized cane sugar and beet sugar are then packaged and distributed. As we know though, there are health concerns surrounding the use of raw sugar so it’s a good idea to look for different ways to sweeten food and drinks where possible.
Best Natural Sweetener
The best sugar substitute is one that won’t raise blood sugar, contains zero grams of sugar (real sugar), and is low in calories. Using a natural product like some of the sweeteners we’ve mentioned below is the best way to enjoy your favorite sweet tea recipe while protecting your health!
Honey
Honey is a natural sweetener produced by bees from flower nectar. It is the most commonly used natural sweetener after sugar and is widely available, although varies in quality and price. Raw honey (honey exactly as it came from the hive) is more expensive but also more nutritious and healthy, containing amino acids, vitamins, and minerals.
Regular honey is cheaper but often highly processed and some manufacturers may add sugars or sweeteners such as high fructose corn syrup to reduce costs. If shopping for honey, try to find one that is only minimally processed.
There are many different varieties of honey to choose from (over 300!) but clover honey is one of the most popular in the US.
Honey is quite sweet so only a small amount needs to be added, and it is suitable for both black tea and herbal teas. Honey offers some potential health benefits due to its antioxidants and antibacterial properties and tastes good so it’s a great option for someone looking to reduce sugar intake.
Maple Syrup
Maple syrup is a natural sweetener made from the sap of maple trees. Don’t get mixed up between pure maple syrup and maple-flavored syrup, as the latter is only a sugar syrup flavored with maple flavoring (and not very healthy at all!)
Maple syrup goes well with hearty teas like black tea and chai, as well as oolong and roasted green tea. The syrup’s caramel-like taste enhances the flavors of these teas, adding a touch of sweetness. It’s not suitable for iced tea though as it won’t dissolve well in cold water or even at room temperature.
Fruit Juice
If you’re looking for a really natural way to sweeten your tea with no added sugar, consider using fresh fruit. Fruit can be chopped, pureed, or juiced and added to tea, and is particularly popular in iced green tea, black tea, or herbal tea.
Lemon juice is also a popular addition, and while it won’t sweeten the tea, it does add a tart citrussy flavor that many people enjoy.
Monk Fruit Extract
For a natural fruit-derived sweetener that has a low glycemic index, low net carbs, and won’t negatively affect blood glucose levels, try a monk fruit sweetener. Suitable for those on a low-carb or keto diet, this sweetener is incredibly potent (more than 200 times sweeter than normal sugar!), so it’s best to only use a little at a time.
This sweetener is suitable for a wide range of teas and its subtle flavor doesn’t overpower the natural taste of your tea.
Coconut Sugar
Coconut sugar, made from coconut palm sap, is a natural option that can be used to sweeten a variety of teas, from black and herbal to green and oolong. While it has slightly fewer calories than regular table sugar and a lower glycemic index, it should still be used in moderation.
Nutritionally it is the better option as it contains small amounts of nutrients like iron, zinc, potassium, and certain antioxidants, which regular sugar lacks due to its high level of processing.
However, it’s important to note that coconut sugar is still a form of sugar and is calorie-dense, plus its nutrient content isn’t really significant enough to provide substantial health benefits on its own. If you’re looking to cut down on overall sugar intake, coconut sugar isn’t necessarily the best choice on the list.
Stevia
Stevia, a natural sweetener made from the leaves of the stevia rebaudiana plant, is a healthier alternative to sugar with zero calories. Known for its intense sweetness (it is up to 300 times sweeter than sugar), a small amount of stevia can go a long way in adding a sweet taste without the added calories or impact on blood sugar levels.
Stevia sweetener comes in various forms, but liquid drops tend to be the most popular way to take it. Not everyone is a fan of stevia though because even though it sweetens, it is known to have a slightly bitter aftertaste, which can affect the tea taste.
Blackstrap Molasses
Blackstrap molasses can be used as a sugar substitute in tea, but it definitely isn’t for everyone. Molasses is what’s left over from the process of refining sugar cane, resulting in a dark thick syrup with a distinctive bittersweet taste and a rich supply of nutrients.
If you like the strong bold flavor, then this might be a suitable choice (some people get used to it and quite like it). However, for those who prefer the traditional sweetness that you get from sugar, the taste might be a bit overpowering as it will take over the taste of the tea.
From a nutritional standpoint, blackstrap molasses is a good source of iron, calcium, magnesium, and other minerals. Unfortunately, it’s quite calorie-dense as well so should be used in moderation.
Agave Nectar
Agave syrup comes from the sap of the agave plant. It is a mild-tasting, relatively neutral sweetener that can be used in a wide variety of teas. Agave has a lower glycemic index compared to regular sugar, which means it has a slower impact on blood sugar levels.
This can be particularly advantageous for those aiming to manage their blood sugar. However, it’s important to use agave syrup in moderation, as it’s not low in calories.
Sugar Alcohols
Sugar alcohols, like erythritol or xylitol, can be used as natural sugar substitutes in tea. These sugar alcohols are often derived from fruits, vegetables, or grains and provide a sweetness that’s similar to sugar without causing significant spikes in blood sugar levels. They are lower in calories compared to regular sugar and are considered tooth-friendly as they don’t contribute to tooth decay.
There can be a bit of an aftertaste, but some people find this more noticeable than others. Overall, erythritol or xylitol can be a good way to reduce sugar intake without having to sacrifice the sweetness. Although they’re not calorie-free, they’re pretty low in calories too so shouldn’t affect weight.
Artificial Sweeteners
Artificial sweeteners, like aspartame, sucralose, saccharin, acesulfame potassium (Ace-K), and neotame, offer calorie-free sweetness for tea and other beverages.
While they provide a lower-calorie option than natural sugar, their long-term health effects can vary and some individuals might be sensitive to their taste or potential side effects.
In comparison, the natural sweeteners that we’ve mentioned above such as stevia, monk fruit extract, and coconut sugar are considered healthier alternatives due to their less processed nature and potential nutritional benefits.
Cut out the Sugar with these Sweet Tea Sugar Substitutes
There’s nothing like a cup of homemade sweet tea made with natural ingredients and as we can see above, some of the best sweeteners available are quite healthy with zero sugar involved. By making a switch from regular sugar to a suitable sugar substitute in your tea, you’re reducing your calorie intake, protecting your dental health, and keeping your blood sugar levels normal.
There’s a huge array of sweetener options, so you’re bound to find something you love. Whether you’re an avid fan of this popular drink or someone seeking a healthier lifestyle, it’s a good idea to experiment with the diverse range of sugar substitutes and find what suits you.
That way you can still enjoy a glass of sweet tea or iced tea and your body will thank you for it with increased health and well-being.
