Both erythritol and stevia are widely recognized for their low-calorie sweetening properties, making them popular choices for individuals aiming to minimize their sugar and calorie consumption. While these two sweeteners exhibit numerous similarities in their nutritional profiles and health advantages, they also present distinct differences that are worth exploring. People often incorporate erythritol and stevia into their diets to enhance the flavor of a variety of foods and beverages, ranging from tea and coffee to an array of baked goods, all without the caloric burden associated with traditional sugar. This versatility allows for a more health-conscious lifestyle without sacrificing sweetness.

This article delves deeper into the comparative aspects of erythritol and stevia, providing you with insights that can assist in making an informed decision about which sweetener may best suit your personal dietary needs.

Understanding Erythritol and Stevia

Erythritol is a unique type of sugar alcohol commonly added to a variety of food products as a low-calorie sweetener. This ingredient can be naturally sourced from foods such as fruits and mushrooms, and it is also produced through the fermentation of simple sugars derived from corn using yeast. Interestingly, the human body can synthesize erythritol from glucose, making it a versatile sweetener in our diet. You can easily find erythritol powder in stores, and it serves as an excellent substitute for sugar when you’re whipping up your favorite baked treats, snacks, or beverages. In various cuisines, including Indian and Australian dishes, erythritol offers a way to enjoy sweetness without the added calories.

In contrast, stevia is a natural sweetener that comes from the leaves of the plant Stevia rebaudiana, which is indigenous to specific regions of South America. It has gained popularity as a healthier alternative to conventional sugar and is featured in numerous low-calorie products on the market.

Stevia is frequently available in powdered form, with many products made from rebaudioside A, a potent compound meticulously extracted from the stevia leaves. Often, these stevia products are mixed with other sweeteners, such as erythritol, to enhance their flavor profile without compromising on health benefits. Both erythritol and stevia provide an excellent option for those seeking to reduce sugar intake while still enjoying sweetness in their foods.

Comparing Nutritional Profiles of Erythritol and Stevia

Both erythritol and stevia stand out for their remarkably low calorie and carbohydrate content when compared to traditional sugar. For context, regular table sugar offers around 4 calories per gram, a figure that highlights the stark difference in these alternative sweeteners.

Erythritol, for instance, contributes a mere 5% of the caloric value of sugar, amounting to approximately 0.2 calories per gram. Notably, it provides about 60–80% of the sweetness found in regular sugar, making it a popular choice for those seeking lower-calorie options.

On the other hand, stevia is classified as a nonnutritive sweetener, which essentially means it delivers virtually no calories at all. Extracts derived from the stevia leaf can vary significantly in sweetness, ranging from 50 to an astonishing 400 times sweeter than regular sugar, depending on the specific compounds utilized in the extraction process.

Although stevia can offer trace amounts of certain vitamins and minerals, it is important to note that these nutrients are often stripped away during the processing phases. Moreover, since both erythritol and stevia are typically consumed in small quantities, they are unlikely to provide significant nutritional benefits in your diet.

In summary, erythritol has a caloric value of just 0.2 calories per gram and offers 60–80% of sugar's sweetness, while stevia is essentially calorie-free and can boast sweetness levels that are 50 to 400 times greater than sugar, depending on its composition.

Impact on Blood Sugar Levels

The human body lacks the specific enzymes necessary for the digestion of erythritol. Consequently, this sweetener is primarily absorbed into the bloodstream and is later eliminated through urine in its unaltered form. This unique property ensures that erythritol does not influence blood sugar or insulin levels, which positions it as an excellent substitute for traditional sugar.

In a 2018 animal study, researchers discovered that erythritol might even contribute to lower blood sugar levels by inhibiting the absorption of sugar in the bloodstream, enhancing the uptake of sugar by muscles, and modifying the functioning of various enzymes linked to blood sugar regulation. Nevertheless, further investigations involving human subjects are essential to corroborate these findings.

Stevia also presents a viable option for individuals managing diabetes, as it does not elevate blood sugar levels in the same manner as regular sugar. A 2020 study involving 34 participants with type 2 diabetes revealed that consuming 1 cup (237 mL) of tea sweetened with stevia daily for eight weeks did not impact fasting blood sugar levels, insulin levels, or long-term blood sugar management. In contrast, another review from 2020 indicated that stevia could potentially lower blood sugar levels by inhibiting glucose production in the body. Additionally, some research suggests that stevia might assist in reducing triglyceride levels, blood pressure, and cholesterol levels, all of which are important risk factors for heart disease. However, the findings in this area remain inconsistent. Both erythritol and stevia do not lead to elevated blood sugar levels, and while some studies propose that stevia may aid in lowering blood sugar levels, further exploration is necessary.

Applications of Erythritol and Stevia

Stevia, known for its remarkable sweetness, is significantly sweeter than traditional sugar, which means only a small quantity is required to achieve the desired taste. This natural sweetener is readily available in both powder and liquid forms, making it a versatile addition to various foods and beverages. You can easily incorporate it into your morning routine by adding it to your coffee or tea, or even sprinkling it over breakfast items like cereal, yogurt, or smoothie bowls. Furthermore, stevia can be utilized in a wide range of baked goods; however, it's essential to adjust your recipes to accommodate its enhanced sweetness. It's worth noting that stevia may impart a subtle bitterness resembling licorice, which could affect the overall flavor profile of your final dish.

Similarly, erythritol serves as an excellent low-calorie alternative to sugar, suitable for numerous recipes encompassing both beverages and baked goods. This sweetener is often found in low-carb and ketogenic products such as sugar-free candies, chewing gum, and granola bars, making it a popular choice for those monitoring their carbohydrate intake. It’s important to be aware that erythritol does not dissolve as seamlessly as regular sugar and may crystallize, which can be a drawback when preparing certain dishes at home, like ice cream. Additionally, erythritol is slightly less sweet than sugar, so when substituting it in recipes, a conversion ratio of 1.25 to 1 is recommended to achieve a comparable sweetness level. Both stevia and erythritol can effectively replace sugar in countless recipes, yet it's crucial to adjust the quantities used to accommodate their differing sweetness levels, ensuring that your dishes remain delicious and satisfying.

Considerations for Potential Side Effects

The Food and Drug Administration (FDA) recognizes steviol glycosides as "generally recognized as safe" (GRAS). These sweeteners are derived from compounds extracted and purified from the stevia plant. However, it is important to note that whole-leaf stevia and crude stevia extracts are not authorized for use as sweeteners due to safety concerns associated with fertility and cancer development in certain animal studies.

Whole-leaf stevia consists of the entire leaf of the stevia plant, while crude stevia extracts refer to compounds that have been extracted but not purified. Since the FDA does not approve these forms of stevia, the products available in grocery stores or found in processed foods exclusively contain steviol glycosides.

In contrast, erythritol has not been classified as GRAS by the FDA. Nevertheless, when a food manufacturer sought affirmation of erythritol's GRAS status in 2018, the agency replied that it had "no questions" regarding this assertion. Erythritol is generally associated with minimal side effects; however, excessive consumption may lead to digestive discomfort such as gas and diarrhea for some individuals.

Recently, erythritol has faced scrutiny due to a study linking it to adverse cardiac events and thrombosis. Yet, this particular study involved a mere 8 participants who were instructed to consume 30 g of erythritol dissolved in water within less than 2 minutes, a quantity far exceeding what one would typically find in food products. Additionally, participants were not questioned about their regular consumption of erythritol, and all had pre-existing indicators of heart disease, which raises doubts about the study's reliability. Further research is necessary to determine whether the potential side effects of erythritol are indeed a concern. It is also crucial to remember that elevated glucose levels pose a known risk for heart disease, particularly in individuals with diabetes. Most people tolerate stevia well; however, it is essential to consider that many stevia products are mixed with other sweeteners, including sugar alcohols, which may lead to digestive issues such as gas and bloating. Certain brands may also contain sweeteners like dextrose or maltodextrin, which have the potential to raise blood sugar levels.

Some animal studies indicate that nonnutritive sweeteners could adversely affect gut microbiome health, while other research has shown that both stevia and erythritol do not significantly impact gut health. In summary, stevia and erythritol are generally well tolerated; however, high doses could lead to digestive issues. Ongoing research is essential to better understand the effects of nonnutritive sweeteners on gut health.

Which Sweetener is Superior?

Erythritol and stevia stand out as two remarkable alternatives to traditional sugar. Both options are beneficial in that they do not elevate blood sugar levels, and they can significantly contribute to reducing your overall calorie intake. Erythritol is known for its minimal side effects, making it an excellent sugar substitute for a wide array of recipes. However, it has a tendency to crystallize and does not dissolve as seamlessly as sugar, which might render it less suitable for certain culinary applications.

On the other hand, stevia is highly versatile and user-friendly, yet it is important to note that it can impart a bitter aftertaste that some individuals may find unappealing. Additionally, certain varieties of stevia are mixed with other ingredients that could potentially elevate blood sugar levels or lead to digestive discomfort for some users. Ultimately, the decision on which sweetener to use is influenced by your individual tastes and the specific context in which you intend to use it. Both erythritol and stevia offer valuable alternatives to conventional sugar, but your choice will hinge on your personal preferences and the particular culinary needs.

The Bottom Line

Erythritol and stevia are two popular sweeteners that can significantly aid in reducing your sugar intake. These alternatives not only do not elevate blood sugar levels, but they also come with minimal side effects, making them safe for most individuals. Both options are incredibly versatile, allowing you to easily substitute them for traditional sugar in a variety of dishes and recipes, whether you're baking or cooking.