Looking to have a nice, tasty cup of tea, but avoid using sugar? You’re not alone.

More and more people are choosing health-conscious alternatives over refined sugars, and for good reasons.

At Wild Era, we don’t like using sugar to sweeten the tea, and we especially dislike using artificial sweeteners for it.

Each person has their way of seeing sugar & artificial sweeteners, and that’s completely fine.

We see it as this: there are plenty of ways to sweeten your tea without compromising your health or going overboard on sugar or artificial sweeteners.

So, why even use sugar?

In this post, we’ll cover why you should avoid using sugar in tea, and the best sugar alternatives to sweeten your cup of tea.

Let’s get started.

Why You Should Avoid Using Sugar in Tea

While adding sugar to your tea might seem natural and harmless (and we thought so, too), it can have several negative effects on your health and well-being.

Sugar is one of the leading causes of many health-related issues. 

Consuming too much sugar can increase your risk of obesity, type 2 diabetes, heart disease, and even cancer. 

Here's a breakdown of some of the health risks associated with sugar:

• Weight Gain: Sugar adds empty calories to your diet. This can lead to weight gain, causing you to store more fat in your body. That means you’ll have to work extra hard in the gym to keep your physique.
• Diabetes: Regularly consuming high amounts of sugar can cause insulin resistance. Over time, this can lead to type 2 diabetes.
• Heart Disease: High sugar intake is linked to increased risks of high blood pressure and inflammation, both of which are major risk factors for heart disease. If you’re genetically prone to heart diseases, it’s even more concerning.
• Dental Problems: Sugar is a nightmare for your teeth, causing cavities and a lot of other problems. The bacteria in your mouth feed on sugar and create acids that can erode your teeth.

Natural Sugars vs. Added Sugars

It's important to understand the difference between natural sugars found in fruits and other whole foods, and added sugars which are found in processed foods and beverages.

You can consider natural sugars as the good type of sugar, and the added, processed ones, as the bad type of sugar. 

Natural sugars come with fiber, vitamins, and minerals, which help your body process them more effectively. This means that your body won’t have many problems with it, and the blood sugar spike won’t be as noticeable.

Added sugars, on the other hand, have no nutritional value and are quickly absorbed, leading to spikes in blood sugar levels and dopamine levels in your brain. 

This is what causes a quick burst of energy, followed by a quick decline, which causes you to crave more sugar and feel tired.

Natural Sweeteners for Tea

There are plenty of delicious and healthy alternatives to sugar you can use to sweeten your tea or coffee.

They improve the taste of the tea without causing any harmful effects.

Some of our favorites are:

Honey

Honey is a classic choice for sweetening tea, and it’s the most popular one. Not only does it have a rich, sweet taste, but it also comes with a ton of health benefits. Honey contains antioxidants and has antibacterial properties, which can help boost your immune system. Here’s how to use it in your tea:

• Add honey to hot tea: To get the best flavor, add honey to freshly brewed hot tea and stir well.
• Experiment with different types: From clover to manuka, different types of honey can add unique flavors to your tea.
• Start with 1 teaspoon: A little goes a long way, so start with a small amount and increase if you don’t find it sweet enough.

Maple Syrup

Maple syrup isn’t just for pancakes! This natural sweetener, which comes from the sap of maple trees, has a flavor that can add depth to your tea.

It also contains minerals like manganese and zinc. 

Here’s what you need to know:

• Warm and rich flavor: Maple syrup gives your tea a richer and warmer sweetness compared to regular sugar.
• How to use it: Simply stir a teaspoon of maple syrup into your hot tea until fully dissolved.
• No blood sugar spike: It’s lower on the glycemic index than sugar, which means it won't spike your blood sugar as quickly.

Agave Nectar

Agave nectar is a popular sweetener harvested from the agave plant. It’s sweeter than sugar, so you need less of it, and its mild taste won’t make your tea taste weird. 

Here’s why it’s a great choice:

• High sweetness: A little goes a long way, agave nectar is really sweet, so make sure not to use the same amount as you would with sugar. It’s perfect for people who want to reduce calorie intake.
• Ideal for cold tea: Unlike some other sweeteners, agave nectar dissolves well in cold beverages, so you can enjoy your ice tea without any sugar, too.
• How to use: Add half a teaspoon at a time, and taste the tea to make sure you don’t overdo it.

Stevia

Stevia is a calorie-free sweetener derived from the leaves of the stevia plant.

 It’s a great option for those looking to cut down on sugar and calories while enjoying a sweet tea. Here’s how stevia stands out:

• Zero calories: Perfect for those watching their weight or blood sugar levels.
• High sweetness: Stevia is much sweeter than sugar, so only a small amount is needed.
• How to use: Available in liquid, powder, or leaf form. Add a few drops of liquid stevia or a pinch of powder to your tea.

Date Syrup

Date syrup, made from extracted dates, has a rich flavor that can sweeten your tea experience. It’s packed with nutrients and antioxidants. Here’s why you might love it:

• Rich and caramel-like: Date syrup adds a deep, caramel-like sweetness to your tea.
• Nutritional benefits: Dates are rich in fiber, vitamins, and minerals.
• Simple use: Stir in a teaspoon of date syrup into your warm tea until it dissolves completely.

Other Ingredients That Add Flavor To Tea

Several other natural ingredients can add flavor and sweetness to your tea, while also having positive health benefits and nutrients.

Here are two of them:

Cinnamon

Cinnamon is a fantastic addition to tea, and it’s known for its sweet and warm flavor.

A sprinkle of cinnamon can make it naturally sweeter without the need for sugar.

Plus, cinnamon comes with other health benefits, such as:

• Improves Heart Health: Cinnamon is known for its ability to reduce risk of heart disease. It helps manage cholesterol and blood pressure levels.
• Packed with Antioxidants: Antioxidants are essential for fighting oxidative stress and protecting the body from damage caused by free radicals. 
• Lowers Blood Sugar Levels: Cinnamon lowers blood sugar levels and improves insulin sensitivity, making it a good choice for people who are managing diabetes.

Vanilla Extract

A few drops of vanilla extract also go a long way and improve the taste of your tea.

It has a subtle sweetness, as well as several other health advantages.

• Packed with Antioxidants: Vanilla extract contains vanillin, which, just like cinnamon, has strong antioxidant properties. 
• Soothes Digestion: Vanilla tea has been traditionally used to help with digestive issues. It can help ease gut inflammation and promote healthy digestion.
• Fewer Calories: It has fewer calories and carbohydrates compared to sugar, and is an overall healthier alternative.

Herbal Teas That Are Naturally Sweet

Sometimes, you might want your tea to taste naturally sweet, without adding any extra ingredients or sweeteners.

While not every tea is naturally sweet, there are some that are tasty, delicious, and have all the health benefits with them.

Yerba Mate and Guayusa

Yerba mate and guayusa are both energizing options with an amazing taste.

Yerba mate is known for its slightly earthy yet sweet flavor. It's packed with antioxidants and nutrients that can give you a natural energy boost. This tea is a favorite in many South American cultures and is often enjoyed from a gourd with a metal straw called a bombilla.

Guayusa has a sweeter and smoother taste, almost like molasses. It's also energizing and contains slightly more caffeine than yerba mate. People love guayusa for its natural sweetness and the clear, focused energy it provides. 

Both of these teas are great alternatives to coffee because of their caffeine content and health benefits.

Chamomile Tea

Chamomile tea is a classic herbal tea known for its calming effects. Its natural sweetness is subtle, but recognizable. 

Drinking chamomile tea is like wrapping yourself in a warm, soothing blanket after a long day. It’s perfect for winding down before bedtime. That’s why people consider it as a night time tea.

Chamomile is also packed with antioxidants and has been used to treat various health issues like digestive issues, anxiety, and sleep disorders. It's mildly sweet and relaxing.

Rooibos Tea

Another fantastic option is rooibos tea. This South African tea is caffeine-free and has a natural sweetness with a hint of vanilla and honey. It’s a perfect tea to enjoy at any time of the day, especially if you’re avoiding caffeine.

Rooibos is rich in antioxidants and has several health benefits, some of which are that it supports heart health and eases digestion. Its sweet taste is the reason why many people choose it as their tasty, sugar-free beverage.

Tips for Sweetening Tea Without Sugar

Now that we’ve mentioned some of the main ingredients you can use as natural sweeteners in your tea, here are a couple of other ways you can sweeten it without using any sugar.

Add Fruits and Herbs

Adding fruits and herbs to your tea can provide an aromatic and flavorful experience. Here’s how you can do it:

Adding fruits and herbs to your tea gives it aroma and flavor. Here’s how you can easily do it:

• Citrus Fruits: Squeeze a slice of lemon, lime, or orange into your tea for a refreshing, citrus taste.
• Fresh Berries: Strawberries, blueberries, and raspberries can add a natural sweetness. Crush them slightly before adding to release their juices.
• Herbs: Mint, basil, and rosemary can give your tea a sweet and fresh flavor. Add a few leaves directly to your tea.

Sweeten with Spices

Spices can also enhance the sweetness of your tea without added sugars. Some spices to try include:

• Cinnamon: A stick of cinnamon in your tea can make it naturally sweeter and add a warm flavor.
• Nutmeg: Sprinkle a tiny amount of nutmeg for some sweetness.
• Ginger: Fresh or powdered ginger doesn’t exactly sweeten the tea, but it provides a spicy kick that’s great for digestion… and people love it!

Conclusion

Sugar isn’t healthy for anyone, and if you can avoid it, you should.

But that doesn’t mean you should enjoy your tea bland or unsweetened, because there are plenty of ways to sweeten and improve the taste of your tea without adding any sugar or extra calories to it.

There’s a world of possibilities, so try out what works for you!