Understanding Erythritol: The Sugar Alcohol
Erythritol is a type of sugar alcohol found naturally in small amounts in some fruits and fermented foods. For mass production, it is created through the fermentation of glucose derived from cornstarch. It is about 70% as sweet as sugar but contains only a fraction of the calories, with a minimal 0.24 calories per gram. Its low-calorie count and zero glycemic index make it popular in low-carb and diabetic-friendly products. However, its recent association with significant health risks has prompted a re-evaluation of its safety.
The Cardiovascular Concerns with Erythritol
A major concern regarding erythritol stems from a 2023 study published in Nature Medicine. Researchers at the Cleveland Clinic found that individuals with higher blood erythritol levels had a significantly increased risk of major cardiovascular events like heart attack and stroke. The study revealed that erythritol enhanced blood platelet reactivity, promoting blood clot formation. While the food industry maintains that more research is needed and the study's subjects were already at risk, these findings raise serious questions about the long-term safety of high erythritol consumption, especially for those with pre-existing heart conditions.
Digestive and Other Side Effects
Though often better tolerated than other sugar alcohols like xylitol or sorbitol, erythritol can still cause gastrointestinal distress, especially when consumed in large quantities. This is because it is not fully absorbed by the body, and the unabsorbed portion can cause bloating, cramping, and diarrhea. The individual tolerance for erythritol can vary widely.
Understanding Stevia: The Plant-Based Sweetener
Stevia is a natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. The sweetness comes from compounds called steviol glycosides, which are extracted, refined, and purified. This purified extract is considered "Generally Recognized as Safe" (GRAS) by the FDA. It is an intense sweetener, with extracts being 200–400 times sweeter than table sugar.
Stevia's Positive Safety Profile
In contrast to the emerging concerns with erythritol, stevia has a long and positive safety record. Global health authorities, including the European Food Safety Authority (EFSA) and the World Health Organization (WHO), have confirmed its safety. Stevia maintains excellent glycemic control, with no impact on blood glucose or insulin levels, making it a safe option for diabetics when consumed within the Acceptable Daily Intake (ADI).
Potential Considerations with Stevia
One common drawback of stevia is its potential to leave a bitter or licorice-like aftertaste, though improved processing has reduced this issue. Additionally, many commercial stevia products are not 100% pure and may contain other sweeteners, such as dextrose or maltodextrin, which can impact blood sugar levels. Some individuals with allergies to plants in the ragweed family may also experience sensitivity to stevia.
Erythritol vs. Stevia: A Side-by-Side Comparison
| Characteristic | Erythritol | Stevia |
|---|---|---|
| Source | Fermented glucose from cornstarch; small amounts in fruits | Extracts from the leaves of the Stevia rebaudiana plant |
| Calories | ~0.24 calories per gram | Zero calories |
| Sweetness | ~70% as sweet as sugar | 200–400 times sweeter than sugar |
| Glycemic Index | 0 | 0 |
| Cardiovascular Risk | Linked to increased heart attack and stroke risk, especially at high blood levels | No known cardiovascular risk based on current research |
| Digestive Impact | Generally well-tolerated in moderate amounts, but high doses can cause bloating, gas, and diarrhea | Minimal impact for most people, though some blends with sugar alcohols may cause issues |
| Aftertaste | Minimal or cooling aftertaste | Can have a bitter or licorice-like aftertaste |
Making the Best Choice for Your Health
The safety of these two sweeteners is not equal, and the right choice depends on individual health factors and how they are used. Stevia, particularly in its purified extract form, appears to be the safer option for most people for long-term daily use due to its decades of research and lack of significant adverse findings. For individuals with a higher risk of cardiovascular events, the recent findings regarding erythritol are a serious cause for caution.
However, it is crucial to remember that context matters. Many commercially available stevia products are actually blends containing erythritol or other sweeteners, so reading ingredient labels is vital. For occasional use in baked goods where bulk is needed, erythritol might still be a suitable option for some, but regular, high-dose consumption is now a more significant concern. The most prudent approach is to reduce overall intake of all sweeteners, natural and artificial, and rely on natural fruit sweetness whenever possible.
Conclusion: Stevia Holds a Stronger Safety Profile
While both erythritol and stevia offer low-calorie alternatives to sugar that do not impact blood sugar, recent research has significantly altered their comparative safety. Stevia, with its long-standing history of safe use and lack of cardiovascular risk, emerges as the more prudent choice for regular consumption. The concerning link between high erythritol levels and heart attacks and strokes warrants caution, particularly for those with pre-existing heart conditions. Ultimately, a balanced diet that minimizes all forms of sweeteners remains the healthiest approach.
Elchemy: Erythritol vs Stevia: Key Differences & Best Sweetener Choice
