Is erythritol better than Stevia? A comprehensive nutritional diet comparison

October 28, 2025 •

4 min read

While erythritol is a sugar alcohol and stevia is a plant-derived sweetener, a recent study highlighted by the NIH has raised concerns about erythritol's potential cardiovascular risks. Deciding is erythritol better than Stevia? requires a close look at taste, safety, and health impacts.

Quick Summary

A comparison of erythritol and stevia reveals key differences in taste, safety profile, and metabolic effects. Emerging research suggests stevia is a safer long-term choice, though erythritol has its culinary uses.

Key Points

Safety Concerns: Recent research, including studies highlighted by the NIH, has linked higher erythritol blood levels to an increased risk of heart attack and stroke.
Taste Difference: Erythritol has a clean, sugar-like taste, while stevia is much sweeter and can have a bitter or licorice-like aftertaste, especially in lower-purity forms.
Glycemic Index: Both erythritol and high-purity stevia have a glycemic index of zero and do not spike blood sugar or insulin, making them suitable for diabetics.
Digestive Tolerance: Erythritol can cause digestive issues like bloating and diarrhea in high doses, whereas stevia's potency means minimal amounts are used, reducing gastrointestinal effects.
Best for Baking: Erythritol provides bulk and texture similar to sugar, making it better for baking applications, though it can crystallize.
Long-term Choice: Stevia, with its long history of safety and lack of cardiovascular concerns, is currently considered the safer choice for consistent, daily use.

Many people seeking to lower their sugar intake use low-calorie or zero-calorie sweeteners. Erythritol and stevia are popular choices often seen as 'natural' sugar alternatives. However, these sweeteners differ in their origins, taste, health effects, and how they perform in cooking. Recent safety concerns, particularly regarding erythritol, have led consumers to re-evaluate their use. This comparison will help determine which sweetener is right for your diet.

What are erythritol and stevia?

Erythritol: The sugar alcohol

Erythritol is a sugar alcohol found naturally in some fruits and fermented foods. It's commercially produced by fermenting glucose from corn starch. Erythritol has almost no calories (about 0.24 per gram) and is about 70% as sweet as sugar. It's less likely to cause digestive upset than other sugar alcohols because most of it is absorbed before reaching the large intestine and is excreted unchanged.

Stevia: The natural plant extract

Stevia comes from the leaves of the Stevia rebaudiana plant. Sweet compounds, called steviol glycosides, are extracted and purified for commercial use. High-purity stevia is very sweet, 200 to 400 times sweeter than sugar, with zero calories. Because of its potency, only small amounts are needed. Stevia powders are often mixed with other ingredients, sometimes including erythritol or maltodextrin.

Is erythritol better than Stevia?: A head-to-head comparison

Taste profile and sweetness

Erythritol: Provides a clean sweetness like sugar, with little aftertaste for most. A cooling sensation can occur at higher levels.
Stevia: Extremely sweet, but can have a bitter or licorice-like aftertaste, especially in less pure forms. High-purity stevia (Rebaudioside A) and blends aim to reduce this bitterness.

Health and safety: A critical look

Recent studies have significantly impacted the safety discussion for these sweeteners.

Erythritol: While generally considered safe by regulatory bodies, a 2023 study raised concerns, linking higher erythritol blood levels to increased risk of heart attack and stroke. The study found that consuming 30 grams of erythritol significantly raised blood levels, potentially increasing platelet activity and blood clot formation. More research is ongoing, but this is a notable concern for those with cardiovascular risks.
Stevia: Stevia has a solid safety history from research and traditional use. High-purity steviol glycosides are approved by regulators globally. Current research hasn't linked stevia to the same cardiovascular issues seen with erythritol.

Digestive impact

Erythritol: Usually well-tolerated and less likely to cause digestive issues than other sugar alcohols. However, consuming large amounts (over 50 grams for some) can still lead to gas, bloating, or diarrhea.
Stevia: At typical usage levels, stevia has minimal digestive impact. The small quantities used due to its high sweetness reduce the chance of side effects.

Metabolic and glycemic effects

Both sweeteners are beneficial for managing blood sugar as they have a glycemic index of zero.

Erythritol: Does not raise blood sugar or insulin levels. It's absorbed and excreted without being metabolized for energy.
Stevia: Also has no effect on blood glucose or insulin, making it safe for individuals with diabetes.

Cooking and baking applications

Erythritol: Works well in baking because it provides bulk and texture similar to sugar and is heat-stable. However, it can crystallize, which might not be desirable in certain recipes like sauces or ice cream.
Stevia: Can be used in many recipes, but its intense sweetness means major adjustments are needed. Its lack of bulk and unique flavor can be challenging for baking, and heat may enhance the aftertaste. Blends are available to mitigate these issues.

Comparison table: Erythritol vs. Stevia


Characteristic	Erythritol	Stevia
Source	Sugar alcohol from fermented corn starch (commercial) or fruit (natural).	Plant leaves of Stevia rebaudiana.
Calories	Nearly zero (0.24 calories/gram).	Zero calories.
Sweetness	~70% as sweet as sugar.	200–400 times sweeter than sugar.
Taste Profile	Clean, sugar-like with a potential cooling effect.	Very sweet, can have a bitter or licorice-like aftertaste.
Glycemic Impact	Zero effect on blood sugar.	Zero effect on blood sugar.
Cardiovascular Risk	Recent research suggests potential increased risk of heart attack and stroke.	No evidence of increased cardiovascular risk.
Digestive Impact	Well-tolerated in moderation, but high doses can cause digestive issues.	Minimal digestive impact due to small quantities used.
Baking Performance	Adds bulk, stable at high temperatures, but can crystallize.	Lacks bulk, may develop aftertaste with heat, requires recipe modification.

How to choose the right sweetener for you

Prioritize long-term safety? Stevia has a longer history of safe use and lacks the recent cardiovascular concerns linked to erythritol.
Dislike bitter aftertastes? Erythritol tastes cleaner for those sensitive to stevia's bitterness. High-purity stevia or blends are alternatives.
Focus on blood sugar control? Both are good options as they don't affect blood glucose or insulin.
Need a 1:1 sugar replacement for baking? Erythritol's bulk and structure are better for baking, but watch out for crystallization. Blended sweeteners can offer advantages.
Experience digestive sensitivity? Stevia's high potency means less is used, making it less likely to cause digestive discomfort than sugar alcohols like erythritol.

Conclusion: Is erythritol better than Stevia?

Deciding whether is erythritol better than Stevia? depends on personal needs and health goals. Erythritol provides a clean, sugar-like taste and works well in baking. However, recent scientific findings linking erythritol to potential cardiovascular risks are a significant concern, particularly for those with heart conditions. Stevia, with its established safety record and absence of similar cardiovascular concerns, appears to be the more prudent choice for regular, long-term use. A balanced approach might involve using stevia daily and erythritol sparingly for specific culinary uses, while staying informed on health research.

Learn more about sweeteners and health at the National Institutes of Health.

Frequently Asked Questions

Erythritol is widely considered to have a taste profile most similar to sugar, with a clean sweetness and minimal aftertaste. Some people may experience a slight cooling sensation.

Yes, stevia can have a bitter or licorice-like aftertaste, especially if it is not a high-purity extract (Rebaudioside A) or if it is used in high concentrations. Blends are often formulated to minimize this.

Yes, erythritol does not impact blood sugar or insulin levels. However, people with diabetes, especially those with cardiovascular risk factors, should be aware of recent research linking erythritol to heart attack and stroke risk and consult their doctor.

Yes, many commercial sweeteners are blends of erythritol and stevia. Combining them can help balance the flavor, as erythritol can mask stevia's aftertaste and add bulk.

Erythritol is generally better for baking because its bulk and texture are more similar to sugar, providing a better result in many recipes. Stevia lacks bulk, requiring significant recipe modifications.

Erythritol is generally well-tolerated, but high doses can cause digestive issues like gas and bloating. Stevia is unlikely to cause problems at typical usage levels because so little is needed.

While high-purity stevia is generally recognized as safe, some older animal studies have raised concerns about crude extracts or whole leaves, which are not approved by the FDA for use in food. Research on its effects on the gut microbiome is mixed.