We love sugar and consume mountains of it. It is time to take a look at the alternatives: honey, stevia, and more each bring their own unique flavor characteristics—and can usefully replace classic industrial sugar in many applications.

Beyond conscious consumption, sugar is hidden on the ingredient lists of many foods. Convenience products in particular often contain a high proportion. Every year, we consume about 35 kg of sugar per capita.

Good to know: The German Nutrition Society recommends consuming no more than 50 g of sugar per day, regardless of the form, based on a 2,000-calorie diet.

How do the types of sugar differ?

Standard table sugar is half fructose and half glucose. Both are simple sugars and are broken down quickly by the body. In addition, there are double and complex sugars—these are absorbed more slowly.

Honey

Honey is a pure natural product. Compared to industrial sugar, it provides not only sweetness but also a distinct aroma—depending on the variety, it can be mild and floral (acacia), spicy-malty (forest), or robust (sweet chestnut). Honey is excellent for sweetening tea (lukewarm), as a spread, in marinades, and for baking.

Honey has about the same sweetening power as sugar and a similar caloric value—but its decisive advantage is the additional flavor. Those who sweeten with honey give their dishes an extra aroma profile.

Stevia

Stevia is obtained from the leaves of the plant of the same name. The sweeteners (steviol glycosides) are about 200–300 times sweeter than sugar and contain virtually no calories. In terms of taste, stevia has a slightly licorice-like, bitter note that does not appeal to everyone. It is practical for drinks and cold dishes—but for baking, its sweetening power and texture are less ideal.

Maple syrup

Maple syrup comes from Canada and is extracted from the sap of the sugar maple tree. Its characteristic caramel-like, slightly woody aroma makes it unmistakable—classic with pancakes, but also in glazes and dressings.

Agave nectar

Agave nectar is sweeter than sugar and has a very mild, neutral taste. It is popular in vegan cuisine because it functions as an alternative to honey. However, agave nectar consists largely of fructose.

Which alternative suits which application?

• Tea, muesli, yogurt: Honey (with an added flavor boost) or maple syrup
• Baking: Honey (Note: adjust moisture content), sugar beet syrup, or coconut blossom sugar
• Dressings and marinades: Honey, maple syrup, or agave nectar
• Calorie reduction: Stevia or erythritol