5 Misconceptions About "Natural" Sweeteners You Wish You Knew Before

For a lot of people, the word “natural” on a sweetener label suggests things like being minimally processed, safer, healthier, and even nutritionally superior — and of course, that it couldn't possibly be synthetic. But is that really the case?

In my quest to help home cooks navigate the complex world of sugar and alternatives, I want to clear up some of this confusion. In this post, I break down five common misconceptions about natural sweeteners and share the facts you should know when you see a “natural,” “all natural,” or “100% natural” claim on sugars, syrups, and sweeteners.

MISCONCEPTION #1

"Natural" and "organic" sweeteners mean the same thing.

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TRUTH

Organic is strictly regulated. Natural is not.

A 2025 consumer survey revealed that around 40% of shoppers think ‘natural’ and ‘organic’ mean the same thing—or aren’t sure of the difference. But while "organic" in sweetener labels follows a set of strict rules, "natural" is informal and not regulated.

Natural by FDA

The Food and Drug Administration (FDA) — the agency responsible for assuring that foods are correctly labeled — does not define or regulate the use of the term "natural."

Instead, it follows a longstanding informal policy: ingredients derived from a natural source may carry the claim natural if "nothing artificial or synthetic has been included in, or has been added to, it that would not normally be expected to be in" that ingredient.

The problem? The policy is vague and confusing. In the FDA's view, natural sweeteners may be refined, highly processed, and even synthetic copies of sweet components found in plants.

Organic By USDA

Unlike the term "natural," the use of "organic" is strictly regulated under the National Organic Program (NOP), which was established and is administered by the U.S. Department of Agriculture (USDA). It took the USDA twelve years to figure out how to define organics and set the rules, which are complicated and take hundreds of pages in the Federal Register.

"Natural" sweeteners only need to meet FDA's regulations for labeling. Certified organic sweeteners, however, must comply with both the USDA’s organic standards and the FDA’s labeling requirements. This extra layer of oversight ensures that organic sweeteners undergo greater scrutiny than "natural" ones.

Behind the Label: How Organic Sweeteners Are Regulated

There are two types of organic certification: producers and handlers.

• Certification for producers (farmers or ranchers) – These are growers who produce crops grown according to NOP standards. To earn certification, farmers must: 1) use practices that maintain or enhance soil and water quality (like crop rotation). 2) Steer clear of genetically modified (GM) seeds; 3) Limit chemical pesticides and synthetic fertilizers. To draw a comparison, organic farmers have restricted access to 15 synthetic pesticides, while over 500 are registered for use in conventional farming.

• Certification for handlers (processors, manufacturers, and packagers) – A common misconception is that organic sweeteners are unrefined and minimally processed. Organic sugars still go through processing and refining—but under strict rules that control how they are manufactured and packaged.​ So, the organic certification relates not only to the way a crop is grown but also to how it is processed, handled, and packaged. Just like the farmer, the facilities that manufacture, process, and package the sweetener must be certified by an NOP-authorized agency, following the NOP organic processing regulations.

• To be certified as an organic sweetener and display the USDA's organic seal on the package's label, the seller must also be certified by an NOP-authorized agency. The name of the certifying agency must be stated on the product's label. People who sell or label a sweetener "organic" when they know it does not meet USDA standards can be fined up to $20,130 per violation.

👉 Want the full breakdown? Visit my Organic Sweetener Buying Guide for details on farming practices, certification, and what the USDA’s organic seal really means. I also have a previous post All About Organic Sugar.

MISCONCEPTION #2

Natural sweeteners can’t be made synthetically.

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TRUTH

Some natural sweeteners are actually synthetic copies of compounds found in plants.

For many of us, the word "natural" on a label suggests the sweetener isn’t synthetic. But that's not always the case. As I discussed in a previous post, some sweeteners promoted as natural are actually produced synthetically through fermentation or enzymes. These are chemically identical to their natural counterparts — but not directly extracted from the plant. The FDA acknowledges that some natural ingredients can be "manufactured artificially." Here at WhatSugar™, we refer to these sweeteners as synthetic, for clarity.

FAQ about Synthetic Sweeteners Promoted as "Natural":

• How are synthetic sweeteners made? Even though a plant or parts of a plant are used as raw material. a synthetic sweetener is not directly isolated from the plants that contain them — it's not a straightforward extraction. For example, fructose, xylitol, and erythritol are found in nature but in minuscule amounts. So, large-scale extraction directly from nature is not cost-effective. That's why synthetic copies of their "natural counterparts" — fructose, xylitol, erythritol that are intrinsic in the plant — are produced. They're made via fermentation and enzymes. Learn more about synthetic sweeteners here.

• How can I tell if a “natural” sweetener is actually synthetic? Check the seller's website for the method of production and look for terms such as biologically produced, produced by fermentation, enzymes, enzymatically enhanced, enzymatic treatment, or bioconversion. These all suggest the sweetener is synthetically made.

• Is a synthetic sweetener different from the one naturally occurring in plants? No. A synthetic sweetener is an identical copy of sweet-tasting components of plants — one intrinsic and intact in the plant. Their chemical structure is exactly the same. It will taste the same and be metabolized via the same pathway in the body. For example, pure erythritol obtained from living things is absolutely identical in every way to pure erythritol synthesized in a laboratory.

• Are synthetic sweeteners the same as artificial ones? No, synthetic is not the same as artificial. According to the FDA, natural ingredients are "found in nature." Because synthetic sweeteners are identical copies of sweet-tasting components of plants, they may be promoted as "natural." On the other hand, the FDA states that artificial ingredients are not found in nature and so must be "artificially produced." 👉 The key point, put simply: In the FDA’s view, both synthetic and artificial sweeteners are manufactured artificially. The difference is whether the molecule exists in nature (synthetic) or not (artificial).

Synthetic Sweeteners Promoted As "Natural"

• Examples of synthetic sweeteners: corn syrup, organic corn syrup, high fructose corn syrup, glucose, fructose, organic brown rice syrup, organic tapioca syrup, stevia reb M, stevia enzymatically enhanced, xylitol, erythritol, sorbitol, allulose.

• Sweeteners derived from corn are synthetic: Glucose and most fructose we find in stores are manufactured from corn using enzymes. Cornstarch is broken down into glucose (enzymatic hydrolysis process); glucose is then converted to fructose (enzymatic isomerization process). High fructose corn syrup and corn syrups, the main ingredients in most pancake syrups, are also manufactured from corn, involving the use of enzymes to break down cornstarch and convert glucose to fructose. Nevertheless, they may carry the 'natural' claim.

• Sugar alcohols we buy in stores, such as erythritol and xylitol, are synthetic: Xylitol is found naturally in fruits and vegetables, but the store-bought is an identical copy, which is produced through fermentation of wood pulp or other waste cellulose. Erythritol exists in tiny amounts in some fruits (watermelon, pear, and grape), in mushrooms, and some fermented foods (soy sauce, cheese, wine, and beer), but is synthetically obtained by fermenting glucose from cornstarch or by an electrochemical process from corn sugar. Visit my Xylitol Buying Guide and Erythritol Buying Guide to learn all about them.

• The best-tasting stevia leaf extracts (aka steviol glycosides) are synthetic: Most stevia sweeteners we buy in stores are made with an extract called rebaudioside A (or reb A). However, two extracts—namely reb D and reb M—have a much better taste than reb A. The problem is that reb D and M are found in minuscule amounts in the stevia leaf, and their extraction from the leaf is not cost-effective. To solve this, manufacturers create synthetic copies of these molecules using fermentation or enzymology. Check out some synthetic stevia here and here. Referenced as the "stevia without farm", here's an explanation about how it's made. For detailed production methods, refer to the following links: reb M or reb D.

• Monk fruit sweeteners are extracted from the fruit of the Siraitia grosvenorii plant, but some companies are trying to make a synthetic version produced by fermentation. Manufacturers claim that synthetic monk fruit extracts are far superior and much less expensive than their natural counterparts. Read more about synthetic monk fruit sweeteners here and here.

MISCONCEPTION #3

Some natural sweeteners are less processed and unrefined, and therefore healthier.

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TRUTH

The “less processed = healthier” idea works for foods like grains, but not for sweeteners.

A common misconception is that natural sweeteners that are minimally processed or less refined — like honey and maple syrup — are nutritionally superior and healthier than highly refined sweeteners, such as granulated white sugar.

Research does support the argument that minimally-processed foods are healthier than refined or processed foods. For example, the nutritional value of whole-grain foods is superior to that of refined-grain foods.

However, that isn't the case with sweeteners. A minimally-processed sweetener, such as honey, isn't healthier than a highly refined and processed sweetener, such as table sugar.

Surprised? Here's why.

Let's take some natural caloric sweeteners, for example, and compare the composition of minimally processed with highly processed sweeteners as I did here, here, and below. I'll show you that, chemically speaking, they are not much different from one another. Chemically and nutritionally, they're not too different from one another, but they do differ in how they affect the taste and the texture of foods.

I list below some facts about caloric sweeteners to be able to draw a comparison.

Facts About the Healthfulness of "Natural" Caloric Sweeteners:

• All caloric sweeteners are natural as they are extracted from plants — sources include tree saps, flower nectar (extracted by bees in the case of honey), fruits, milk, and cereals or starches.

• Caloric sweeteners have two major portions: sugar and water. I created a chart below with the approximate values of sugar and water in common sweeteners. It shows that honey is about 80 percent sugar, maple syrup has about 66 percent, and table sugar is 99.9 percent. The remainder is mostly water.

• The sugar portion: Their main components include three sugars: glucose, fructose, and/or sucrose. These same sugars will be present no matter where the sweetener comes from, the method of production, and how highly refined and processed it might be. Most solid sweeteners have over 90 percent sugars, and most liquid sweeteners have over 50 percent sugars.

• The water portion: Their moisture content varies from 0.03 percent — such as in table sugar — up to 34 percent in maple syrup. Both images below compare the composition of common caloric sweeteners. They show amounts of sugars, water, and minerals. The first chart shows the breakdown of the types of sugars. The second image is a simplified version, in which all sugars are combined.

• Caloric Sweeteners are a good source of energy but not a significant source of nutrients, other than simple carbohydrates. They provide the same number of calories (4 kcal/g on a dry weight basis*), no matter where they come from and their method of production.

• All caloric sweeteners are digested into glucose and/or fructose, no matter where they come from and their method of production. Our bodies can hardly tell the difference between them. When we eat them, we are having a blend of sugars—usually sucrose, glucose, and fructose—and water. Because enzymes in the digestive tract quickly convert sucrose into glucose and fructose, when it comes to digestion and metabolism, our body will recognize those sweeteners like glucose and/or fructose.

• Limit the intake of minimally processed sugars the same way you'd limit highly processed sugars. Minimally processed sweeteners, such as honey, may have slightly more nutrients than refined sweeteners. They may contain vitamins, minerals, and antioxidants, but they are not a significant source of any of those nutrients. If you see claims such as the sweetener is a "good source" or "high" in antioxidants, vitamins, or minerals, check the sweetener's nutrition facts, paying attention to serving size and volume/weight unit (1 tsp, 2 Tbsp, 60 mL, 100 g). Manufacturers claiming their sweetener is a good source of antioxidants, minerals, or vitamins, often use a serving size of 100g. To get your daily micronutrient requirements and health benefits from those minimally processed sweeteners, you will need to eat a truly unhealthy amount (100 g or 5 Tbsp). The calories and sugar content in that sweetener outweigh the advantages of antioxidants, vitamins, and minerals.

MISCONCEPTION #4

Natural sweeteners are safer.

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TRUTH

“Natural” isn’t automatically safer. Every sweetener sold in stores has to pass safety checks.

Another common perception is that a natural sweetener is safer or has fewer implications for human health. Most of us worry about the threat to health posed by artificial and synthetic sweeteners, but not by natural sweeteners.

The U.S. Congress requires that manufacturers and the FDA ensure that ingredients added to food are safe. In FDA's view, the safety evaluation of a natural sweetener, be it minimally processed, refined or synthetic, requires the same quantity and quality of scientific evidence as artificial sweeteners.

According to the FDA, all approved sweeteners sold in stores, regardless of whether it is natural, refined, synthetic, or artificial, are safe for the ways in which they are proposed to be used.

• Learn more about how the safety of sweeteners and other food ingredients is determined here.

Facts about the Safety of "Natural" Sweeteners:

• Natural is not a synonym for safe: Natural is not the same as innocuous and harmless. A variety of naturally occurring sweeteners raised safety concerns. Stevia leaf and crude stevia leaf extracts are not permitted for use as sweeteners due to concerns about the control of blood sugar, and effects on the reproductive, cardiovascular, and renal systems. Only some highly refined stevia leaf extracts are safe to be used. Another example is glycyrrhizin, which is an intensely sweet component of the licorice root. It is not safe as a sweetener because it might cause potassium levels in the body to fall and blood pressure to rise.

• Natural is not the same as approved: According to the FDA, "food ingredients are subject to the same strict safety standards regardless of whether they are naturally or artificially derived." The safety evaluation of all sweeteners is a long and costly process involving up to 103 tests. Natural sweeteners such as monk fruit and stevia-derived sweeteners had a history of safe use (history of consumption by a significant number of consumers) in Asia and South America. Still, they had to go through a long strict evaluation.

• The safety evaluation is based on the sweetener's properties: Whether the sweetener is natural, synthetic, or artificial is irrelevant. The safety of a sweetener is a function of the molecule's chemical structure, not its origin, and not how that structure is achieved. Synthetic copies of natural sweeteners are chemically identical to their naturally-occurring counterpart, e.g., fructose naturally present in fruits is the same as the one synthetically obtained from cornstarch.

• A common saying "the dose makes the poison" is true for sweeteners, regardless of whether the sweetener is natural, synthetic, or artificial. It is the amount of the sweetener consumed — not the source or method of production — that is important for safety. Intake of minimally-processed sweeteners should be limited the same way you would limit your intake of processed, refined, synthetic, or artificial sweeteners. The doses that produce negative effects are high, but not impossible to reach (even vitamins and water may pose a danger).

MISCONCEPTION #5

Natural sweeteners are chemical-free.

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TRUTH

Natural doesn’t mean chemical-free. All sweeteners are made of chemicals.

Some natural sweeteners contain nutrients and others do not, but all of them are composed of chemicals. All sweeteners, whether hard to pronounce or easy to understand, have one or a mixture of chemical compounds.

• Caloric sweeteners are predominantly composed of chemicals called simple carbohydrates, also known as sugars (see image below).

• Most of the zero-calorie sweeteners sold in stores that carry the "natural" claim contain stevia leaf or monk fruit extracts. Both are composed of a variety of chemicals. Stevia leaf's sweet molecules are steviol glycosides (see image below). Rebaudioside A (reb A, rebiana) is the extract most often used in almost 100 tabletop sweeteners. Monk fruit extracts contain triterpene glycosides. The most abundant is mogroside V, which represents around 1 percent of the fruit.

Main Takeaways

The Food and Drug Administration does not define or regulate the use of the term "natural" on labels. When it comes to sweeteners, they might be highly processed, extremely refined, and even a synthetic copy of sweet components of plants. The "natural" claim is not a synonym for "better-for-you," safer, or free of chemicals.

For more on natural sweeteners, read Natural Sweeteners: Not What You Might Think.

Disclosure

WhatSugar Blog is reader-supported. When you buy through Amazon links on this website, this blog may earn an affiliate commission, at no cost to you --- A one-woman business relying on Amazon affiliate commission to avoid ads.

Share your thoughts!

What is your expectation when you see a "natural" claim on labels of sugars, syrups, and sweeteners? Healthier? Nutritionally superior? Minimally-processed? Unrefined? Not processed at all? What is your opinion on natural sweeteners being produced synthetically by fermentation?

What did I miss? What would you add?

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