Your Guide to the Best Sweeteners for Your Coffee

Did you know the average medium-sized coffee shop drink contains over 30 grams of sugar?

Sure, those drinks taste amazing!

But is that drink really worth the tooth decay or blood sugar spikes?

Many people are completely unaware of the sugar punch most specialty coffee drinks can pack. 

Although I’m a huge fan of coffee shops, I’ve shifted to making my own versions at home so that I can have complete control over how my drinks are sweetened.

With a few simple shifts, you, too, can craft tasty drinks with less sugar!

Consider today’s post your ultimate guide to sweetening your morning (or afternoon!) cup of joe.

Let’s get to it!

This post may contain affiliate links. As an Amazon Associate, I may receive a small commission at no extra cost if you purchase through a link. Please see my full disclosure for further information and privacy policy. Specific images on this page may be courtesy of Canva. Although I am a medical professional, I am not your medical professional, and the information on this page is for informational and educational purposes only. Please seek a qualified medical professional for questions or concerns about your health status.

How Sweeteners Affect Your Body

Before we dive into different coffee sweeteners, let’s talk briefly about how sugar affects your body.

Although sugar gets a bad rap, our bodies use sugar as fuel.

Natural sources of sugar, such as a piece of fruit, also contain beneficial nutrients, including fiber and vitamins.

Therefore, fruit in its natural form is considered a nutritious sweet treat.

Thanks to the fiber in whole fruit, eating a handful of berries will have less of an impact on overall blood glucose levels than having a medium mocha frappuccino from Starbucks.

Over time, large amounts of sugar in the diet contribute added calories, leading to insulin resistance, weight gain, and the development of metabolic syndrome.

Although non-sugar sweeteners don’t spike your blood sugar the way regular sugar will, they are considered nonnutritive sweeteners because they don’t contain any nutritional benefits.

Some research suggests that because alternative sweeteners are more than 10 times sweeter than sugar, they cause the brain to crave sugary drinks and snacks even more intensely.

As a result, you may consume even more calories in a day when using a zero-calorie sweetener than you would by using smaller amounts of natural sugar.

How much sugar should you eat daily?

The acceptable daily intake of sugar varies slightly by gender and organization.

According to the World Health Organization, less than 10% of your total daily energy intake should come from added sugar.

Do the math, and for someone on a 2,000-calorie diet, 200 or fewer of those calories should come from sugary foods or drinks.

The American Heart Association (AHA) takes an even stricter approach.

According to the AHA guidelines, men should consume less than 36 grams (9 teaspoons) of added sugar daily, while women should stick with 25 grams (6 teaspoons) or less.

Again, the key here is watching added sugar from processed foods rather than restricting all naturally occurring sources of sugar.

Natural Sweeteners

Although a lot of people believe that natural sources of sugar, such as pure maple syrup and raw honey, are better for you than artificial sweeteners, it all comes down to quantity.

Adding a bit of agave nectar or brown sugar to your morning cup of coffee isn’t necessarily bad.

But using natural sweeteners without having any idea of your total daily sugar intake isn’t great.

Even the healthiest sweetener in large portions can cause health issues.

It’s also important to remember that the less refined (closer to its natural state) something is, the healthier it is generally.

For example, using mashed bananas or dates to sweeten a smoothie would be healthier than adding a tablespoon of white sugar.

Examples of natural sweeteners that work well in coffee drinks include:

• Fruit
• Honey
• Maple syrup
• Agave nectar
• Turbinado cane sugar
• Brown sugar
• White sugar
• Powdered sugar

Artificial Sweeteners

There are a range of different sugar substitutes available.

These products offer a sweet taste without the spike in blood sugar levels caused by natural sweeteners such as table sugar.

​Although they don’t cause the same blood sugar issues, some types of artificial sweeteners, such as sugar alcohols, can cause side effects such as bloating or diarrhea when consumed to excess.

Artificial sweeteners also tend to leave an almost bitter aftertaste that some people may find off-putting.

Research is currently conflicting on whether artificial sweeteners help or hinder weight loss.

Examples of artificial sweeteners that work well in coffee drinks include:

• Stevia leaf extract (Truvia)
• Aspartame (Equal)
• Sucralose (Splenda)
• Saccharin (Sweet’N Low)
• Monk Fruit

Sweeteners Based on Type of Coffee Drink

​There are different options for sweeteners based on whether your drink is hot or cold. 

Hot Coffee Drinks

All natural and artificial sweeteners work well with hot coffee drinks.

If you’re using pureed fruit, it won’t completely dissolve, but I can think of worse things than chunks of blueberry or raspberry at the bottom of my cup!

Iced Coffee Drinks

Certain sweeteners dissolve better than others when it comes to iced coffee drinks.

In general, I like to mix the natural sweetener with the coffee when it’s hot.

For example, I often use espresso for iced lattes and mix the simple syrup directly into the hot espresso before mixing the drink.

The same is true for honey, agave nectar, or maple syrup: if you try to mix them into a cold drink, they will settle to the bottom.

The artificial sweeteners will generally dissolve whether the liquid is hot or cold. 

Pureed fruits work well for iced drinks because these drinks tend to have ice anyway, so the texture is altogether different from that of a hot drink.

Frequently Asked Questions

Is sugar bad for you?

No. In fact, our bodies use sugar as fuel. 

Unfortunately, the standard American diet tends to contain many processed foods, many of which have large amounts of added sugar to improve their taste.

​But sugar can be part of a nutritious diet if it comes from natural sources such as whole fruits.

How much sugar should you eat daily?

Stick to 9 teaspoons (36 grams) or less if you’re a man and 6 teaspoons (25 grams) or less if you’re a woman. 

Do low-calorie sweeteners cause cancer?

There was a research study that came out in the 1970s suggesting a link between aspartame and bladder cancer in rodents; however, further research has not been able to confirm this finding.

​What are ways to reduce your daily sugar intake?

Awareness is the first step. Read labels and track your sugar intake for several days to get an idea of how much you’re eating.

In general, processed foods tend to contain excessive added sugar, so it is easier to avoid excessive sugar by avoiding highly processed foods.

Soft drinks and specialty coffee shop drinks tend to contain excessive sugar.

But by making your own drinks at home, you can add half or less the amount they add in coffee shops without sacrificing flavor.

Final Thoughts

​I hope this post has inspired you to consider eating less sugar daily!

Sugar can really sneak up on you, contributing to insulin resistance and weight gain.

But by being aware of how much sugar you’re consuming, you’re one step closer to a healthier you!

​Whether you choose natural or artificial sweeteners, you can make positive choices, especially when combined with daily physical activity.

If you enjoyed this post, check out my other coffee-inspired content:

• What is a Skinny Vanilla Latte from Starbucks?
• Are There Benefits of Drinking Decaf Coffee at Night?
• Should You Try Putting Olive Oil in Coffee?
• How to Make a Golden Milk Latte with Turmeric
• Iced Latte vs. Iced Coffee: Differences You Need to Know
• Powdered Sugar in Coffee: What You Need to Know About This Combination
• The Great Latte Debate: Is a Latte Supposed to Be Hot or Cold?
• The Easy Way to Make Liquid Cane Sugar at Home