Healthy Sugar Alternatives for Tea

Most people add milk and sugar as an additive to black tea, but there is a growing movement towards healthier sugar options as diabetes and other sugar related diseases are on the rise. Sugar alternatives come with their own flavour profile and there is a distinct impact that it has on the overall flavour of tea.

The most common sugar alternatives are artificial sweeteners, honey, maple syrup, agave nectar and stevia. There are many more alternatives such is Xyitol, Erythritol and Monk Fruit. In this topic we are going to stay away from artificial sweeteners and look at the healthier options of sweetening your cup of tea. 

Firstly, if you would like to avoid taking any form of sweetener but find tea too bitter without it,  we would suggest switching to a higher quality tea.  Black teas such as Darjeeling Goomtee, Darjeeling Jungpana Supreme or Keemun are delicious teas and can be drunk without milk or sugar.  Secondly, make sure that you don’t steep the tea for too long and follow some basic brewing guidelines. We suggest 3-5 minutes depending on how strong you like it.

Natural Sugars

Stevia:

Stevia is plant based and derived from Stevia rebaudiana. Stevioside, a sweet compound in stevia, which has been shown to help lower blood pressure, blood sugar, and insulin levels. It is much sweeter than sugar and some find it contains a bitter aftertaste or is similar to liquorice in flavour.  

Stevia is suited to a bold, malty and brisk tea, such as Assam Bargang.

Honey:

Is a common sugar alternative for tea and the most popular is clover honey because it has a neutral flavour. Honey is known for its health benefits but it is still a sugar and should be taken in small quantities if avoiding sugar.  

Tupelo Honey is delicious in herbal teas.

Maple Syrup:

Maple syrup is thick and sugary made by cooking down the sap of maple trees. It contains a good amount of nutrients and larger quantities of antioxidants than honey. It is known to be good for you and offers a lower glycemic index than sugar but should be consumed in moderation.  Maple syrup is a healthier option to honey. It offers a delicate flavour of maple.

Agave Nectar:

Agave nectar is very similar to honey and popular amongst vegans.  It has a similar flavour profile to clover honey but offers more neutral notes. It is sweeter than sugar and the glycemic index is slightly lower to sugar. It is debatable if agave nectar is healthy, but it does absorb into the blood stream slower than refined sugars.  It should be consumed in moderation.

Xyitol:

Xyitol is a sugar alcohol with similar in sweetness, flavour and texture to white sugar. It contains approximately 40% less calories than sugar and lacks fructose. It does not spike up blood sugar levels and is known to be good for oral health. The body tolerates xyitol well when consumed in moderation but more research needs to be carried out. Follow the article Controversies around Xylitol if you would like to learn more.

Erythritol:

Erythritol is similar to xyitol and is also a sugar alcohol. It contains less calories than xyitol and has a similar flavour profile to sugar. It is generally more difficult to source and can be expensive. It is known to be safe for consumption and does not spike up sugar levels. More research however needs to be carried out. To learn more about Erythritol.

Monk Fruit Sweetener:

This sweetener is made from the monk fruit and is much sweeter than regular sugar but offers a similar texture. Some manufacturers mix it with other sweeteners to reduce the sweet intensity. Research claims it is safe to consume and contributes to many health benefits. To learn more about Monk Fruit Sweetener.

The option for sugar alternatives is a matter of taste preference, but it seems xyitol, erythritol and monk fruit make a good choice if you desire no change in tea flavour.