How is erythritol different from sugar? An in-depth comparison

January 10, 2026 •

3 min read

While table sugar contains a significant 4 calories per gram, erythritol is nearly calorie-free, a crucial distinction for those monitoring their energy intake. Understanding how is erythritol different from sugar involves looking at their metabolic effects, taste, and use in cooking.

Quick Summary

Examine the core differences between erythritol and sugar, comparing caloric content, glycemic impact, taste profile, and health effects to inform your dietary choices.

Key Points

Calories: Erythritol is virtually calorie-free, while table sugar contains 4 calories per gram.
Glycemic Impact: Erythritol does not raise blood sugar or insulin levels, whereas sugar causes a significant spike.
Dental Health: Erythritol is non-cariogenic and can inhibit oral bacteria, unlike sugar which contributes to cavities.
Safety Concerns: Recent studies have linked high erythritol intake to a potential increased risk of blood clots and cardiovascular events.
Digestive Effects: Erythritol is generally well-tolerated compared to other sugar alcohols, although large doses can cause mild gastrointestinal issues.
Baking and Taste: Erythritol is less sweet than sugar and has a cooling effect, which can affect the final taste and texture of baked goods.

Understanding Sugar and Erythritol

To understand the key distinctions, it's important to know what each substance is. Table sugar, or sucrose, is a simple carbohydrate derived from sugar cane or sugar beets. It is digested by the body and provides energy, causing a rapid rise in blood glucose levels. Excess consumption is linked to weight gain, type 2 diabetes, and heart disease.

Erythritol is a sugar alcohol (a type of polyol) that occurs naturally in some fruits, but is most often produced commercially through the fermentation of glucose. It contains a negligible amount of calories, has a minimal impact on blood sugar, and is often used as a zero-calorie or low-calorie sugar alternative.

Erythritol vs. Sugar: A Comparison Table


Feature	Erythritol	Sugar (Sucrose)
Calories per gram	~0.2 kcal (virtually zero for labeling)	4 kcal
Glycemic Index (GI)	0 (No blood sugar spike)	65 (Causes blood sugar spikes)
Taste	About 70% as sweet as sugar, clean taste with a cooling sensation	Familiar sweet taste, no aftertaste
Dental Health	Does not promote cavities; can inhibit oral bacteria growth	Feeds harmful oral bacteria, leading to cavities
Digestive Tolerance	Highly absorbed in the small intestine, leading to better tolerance than other sugar alcohols	Easily digested, though high intake can cause issues
Baking and Cooking	Provides bulk and texture, but is less sweet and can have a cooling effect	Caramelizes, provides bulk, and adds moisture; essential for many baked goods
Natural or Processed	Naturally derived via fermentation, but often highly processed	Natural source (cane/beet), but undergoes refining
Cardiovascular Risk	Recent studies suggest a potential link to increased risk of heart attack and stroke, prompting more research	Excessive intake increases risk of cardiovascular disease

The Health Implications of Each Sweetener

Erythritol's Health Profile

Erythritol's primary health benefits stem from its lack of calories and its zero glycemic impact, making it popular for managing weight and diabetes. Unlike sugar, erythritol is not metabolized by oral bacteria, which helps protect against tooth decay.

However, a recent study published in Nature Medicine and highlighted by sources like the Cleveland Clinic and NIH has raised significant concerns. This research linked higher blood levels of erythritol to an increased risk of major cardiovascular events like heart attack and stroke. It is believed that erythritol may promote blood clot formation by increasing platelet activity. While the research warrants further investigation and is only a correlation, it raises cautious flags, particularly for individuals with existing heart disease.

Sugar's Health Profile

On the other hand, the negative health effects of excessive sugar consumption are well-established. High intake of sucrose is linked to:

Obesity and metabolic syndrome
Increased risk of type 2 diabetes
Elevated triglycerides and fatty liver disease
Tooth decay and cavities
Inflammatory responses in the body

These risks are directly related to sugar's high caloric content and its effect on blood glucose and insulin levels.

Using Erythritol in the Kitchen

Because erythritol is about 70% as sweet as sugar, recipes often require a larger quantity to achieve the same sweetness level. It also has a distinct "cooling" sensation on the palate that some people find unusual, and it doesn't caramelize like sugar. While erythritol adds bulk and texture, especially when combined with other sweeteners like stevia, it may not perfectly replicate sugar's function in all baked goods, particularly regarding browning and moisture retention.

The Verdict: How to Choose

The primary difference is that sugar provides calories and spikes blood sugar, while erythritol does not. For those with diabetes or those following a ketogenic diet, erythritol offers a clear benefit in managing blood glucose and caloric intake, without the severe digestive issues of other sugar alcohols. However, the recent cardiovascular findings suggest that high consumption of processed erythritol may not be without risk, especially for those with existing heart conditions.

For most people, a balanced approach is key. This could mean using erythritol in moderation for specific dietary needs while being mindful of potential risks, or simply reducing overall sugar intake and enjoying occasional, smaller amounts of natural sugars. The best choice ultimately depends on an individual's health goals, sensitivities, and risk factors. It is always wise to discuss significant dietary changes with a healthcare provider.

For further reading on the latest erythritol research, refer to this source:

The artificial sweetener erythritol and cardiovascular event risk

Frequently Asked Questions

No, while often marketed as calorie-free, erythritol technically contains about 0.2 calories per gram. However, this is so low that the FDA allows it to be labeled as having zero calories.

Erythritol is known for its clean taste that is very similar to sugar, but it can produce a distinct cooling sensation in the mouth. It generally does not have the bitter aftertaste associated with some other sweeteners like stevia.

Erythritol is better for dental health as it is not metabolized by the bacteria in your mouth that cause tooth decay and cavities. Regular sugar actively feeds these bacteria, leading to damage.

You can, but you may need to adjust the amount and manage your expectations. Erythritol is less sweet, doesn't caramelize, and may create a cooling mouthfeel. It is often combined with other sweeteners to improve the flavor and baking performance.

Erythritol is better tolerated than many other sugar alcohols because it's mostly absorbed in the small intestine. However, consuming large quantities can still lead to digestive issues like bloating, gas, and diarrhea in some individuals.

Erythritol has a glycemic index of zero and does not affect blood glucose or insulin levels, making it a suitable alternative for many people with diabetes. However, recent cardiovascular health concerns suggest high consumption should be discussed with a doctor.

It is naturally found in small amounts in some fruits and fermented foods. However, the erythritol used commercially is produced through a fermentation process, which is considered a processed method.