Is erythritol the same as Splenda? An in-depth comparison

Over a third of Americans report reducing their sugar intake, leading to an increased interest in low-calorie sweeteners. The misconception that erythritol is the same as Splenda is common, but they are distinctly different compounds with separate origins, chemical structures, and properties.

Quick Summary

Erythritol is a natural sugar alcohol found in fruits, while Splenda Original uses sucralose, an artificial sweetener, with added fillers. The two differ significantly in taste, metabolism, and impact on blood sugar.

Key Points

• Not Identical: Erythritol is a sugar alcohol, while Splenda Original contains the artificial sweetener sucralose with added fillers like maltodextrin and dextrose.

• Varying Sweetness: Splenda's sucralose is roughly 600 times sweeter than sugar, while erythritol is only 60-70% as sweet.

• Brand Variation: Some Splenda-brand products, particularly keto or monk fruit blends, do use erythritol as a primary ingredient, which can cause confusion.

• Baking vs. Beverages: Erythritol is better for baking where bulk is needed, while Splenda is more potent for sweetening drinks.

• Health Differences: Erythritol is generally well-tolerated but recently faced scrutiny for potential links to cardiovascular events. Sucralose raises some concerns about gut microbiome impact.

• Minimal Caloric Impact: Both are effectively calorie-free, with erythritol having a negligible caloric value and sucralose being non-caloric itself.

What is Erythritol?

Erythritol is a type of carbohydrate known as a sugar alcohol, or polyol. It is naturally found in small amounts in some fruits like melons, grapes, and pears, as well as in fermented foods. For commercial production, it is typically made through a fermentation process involving yeast acting on glucose derived from corn or wheat starch.

Key characteristics of erythritol include:

• Sweetness: It has about 60-70% of the sweetness of table sugar.
• Low-Calorie: With only about 0.24 calories per gram, it is considered virtually calorie-free for nutritional labeling.
• Taste Profile: Erythritol has a clean, sweet taste with no lingering aftertaste, though it is known to produce a noticeable cooling effect in the mouth, similar to xylitol.
• Metabolism: Approximately 90% of ingested erythritol is absorbed in the small intestine but is not metabolized by the body. It is then excreted unchanged through the urine. The remaining 10% passes to the large intestine, but unlike other sugar alcohols, it is not fermented by gut bacteria, which leads to fewer digestive issues.

What is Splenda?

Splenda is a popular brand of zero-calorie sweeteners, and the ingredients can vary depending on the product. The most common Splenda Original products (yellow packets and yellow granular) are primarily composed of sucralose, a high-intensity artificial sweetener. Because sucralose is about 600 times sweeter than sugar, large amounts of bulking agents are added to make it measure like sugar for cooking and baking. These fillers are typically maltodextrin and dextrose, which are carbohydrates derived from corn.

The Splenda Brand and Erythritol

It is important to note that the Splenda brand has expanded its product line over the years to include other types of sweeteners, some of which do contain erythritol. For example, Splenda's Keto Sweeteners and Monk Fruit Sweeteners use erythritol as a key ingredient, often blended with monk fruit extract for additional sweetness. The presence of erythritol in these specific products is a primary source of the confusion between the two substances.

Erythritol vs. Splenda (Sucralose): A Head-to-Head Comparison

This table outlines the core differences between erythritol and the sucralose-based Splenda Original products.

Feature	Erythritol (Sugar Alcohol)	Splenda Original (Sucralose)
Classification	Sugar alcohol / Polyol	Artificial sweetener
Source	Found naturally in fruits; commercially produced via fermentation of glucose.	Synthetically produced by chlorinating sucrose.
Primary Sweetener	Erythritol	Sucralose
Additional Ingredients	Sold on its own or blended with other natural sweeteners (stevia, monk fruit).	Contains fillers like maltodextrin and dextrose.
Sweetness Level	60-70% as sweet as sugar.	600 times sweeter than sugar.
Calories	Virtually calorie-free (0.24 kcal/g).	Legally labeled as zero-calorie, though fillers contain minimal calories.
Blood Sugar Impact	Glycemic index of zero; does not spike blood sugar or insulin.	Generally has no effect, but some studies suggest potential long-term effects on insulin sensitivity.
Best For	Baking and recipes needing bulk similar to sugar.	Sweetening beverages and for intense sweetness with small amounts.
Digestive Impact	Generally well-tolerated with less GI distress than other polyols.	May cause digestive issues like bloating in some individuals.

Side Effects and Health Considerations

While both sweeteners are generally considered safe for consumption by regulatory bodies like the FDA, they are not without health debates and potential side effects.

Erythritol's Health Profile

• Digestive Tolerance: Erythritol is largely absorbed before reaching the colon, which means it causes less gastrointestinal upset, bloating, and diarrhea compared to other sugar alcohols like xylitol or sorbitol.
• Cardiovascular Concerns: A study published in February 2023 linked high levels of circulating erythritol to an increased risk of heart attack and stroke in at-risk individuals. It is important to note that this was an observational study and more research is needed to establish causation, but it has raised cautionary flags for some medical professionals.

Sucralose's Health Profile (The main ingredient in Splenda)

• Gut Microbiome: Studies suggest that sucralose can alter the gut microbiome, which could have long-term health consequences. Some research on animals has shown changes in the gut microbiome and increased inflammation with prolonged, low-dose sucralose consumption.
• Insulin Sensitivity: While traditionally considered safe for diabetics, some research indicates that sucralose might reduce insulin sensitivity over time.
• Heat Stability: There is some conflicting evidence regarding sucralose's stability at high temperatures, with some studies suggesting it can break down into potentially harmful compounds when heated.

Choosing Your Sweetener

Your choice between erythritol and Splenda (sucralose) should depend on your specific needs and health goals.

• For Baking: If you need a sugar alternative that provides similar bulk and texture for baking, pure erythritol is often the preferred choice. Its 1:1 measure for sweetness (compared to some other sugar substitutes) simplifies recipe conversions. Be mindful of its cooling effect, which can be prominent in some baked goods.
• For Beverages: For adding intense sweetness to drinks without adding bulk, Splenda (sucralose) packets can be very effective due to its high potency.
• For Ketogenic Diets: Many keto dieters favor erythritol due to its zero glycemic index and lack of impact on blood sugar and insulin levels. Many Splenda Keto products leverage this property by using erythritol as their base.
• Digestive Sensitivity: Individuals with sensitive digestive systems may find erythritol to be better tolerated in larger quantities compared to other sugar alcohols. However, high doses of any sweetener can lead to gastric upset.

Conclusion

In summary, erythritol is not the same as Splenda. Erythritol is a natural sugar alcohol used in some of the Splenda brand's products, but the original and most famous Splenda product is based on the artificial sweetener sucralose. They differ in origin, sweetness, taste, caloric content, and metabolic effects. Your final choice depends on whether you prefer a natural sugar alcohol with better bulk for baking, or a potent artificial sweetener for drinks. It is always wise to consider potential side effects and health implications, especially for those with pre-existing conditions.

For further information on sweetener safety and metabolism, a comprehensive discussion is available from the National Institutes of Health.

List of Key Differences

• Erythritol is a sugar alcohol; Splenda Original's key ingredient is an artificial sweetener. This is the fundamental difference in their chemical makeup.
• Splenda Original contains fillers. To mimic sugar's bulk, maltodextrin and dextrose are added to sucralose, unlike pure erythritol.
• Erythritol is less sweet than sucralose. Sucralose is about 600 times sweeter than sugar, while erythritol is only 60-70% as sweet.
• Erythritol is better for baking that requires bulk. Erythritol's properties make it more suitable for recipes where sugar's volume is needed.
• Both have potential side effects. Erythritol is generally well-tolerated but has recent cardiovascular concerns, while sucralose is debated regarding long-term gut and insulin effects.

Frequently Asked Questions

Can I substitute erythritol for Splenda in a 1:1 ratio?

You can, but the result will not have the same sweetness. Erythritol has 60-70% of sugar's sweetness, whereas Splenda is typically formulated to measure cup-for-cup with sugar because of its bulking agents.

Does erythritol have an aftertaste?

Erythritol is known for a very clean, sweet taste without a bitter or chemical aftertaste. However, it can produce a distinct cooling sensation in the mouth.

Which sweetener is better for baking, Splenda or erythritol?

Erythritol is generally better for baking because its bulk and crystalline structure more closely mimic sugar, which is important for texture and volume in recipes.

Is erythritol a natural sweetener?

Yes, erythritol is a naturally occurring sugar alcohol found in fruits and fermented foods. Commercial production uses a natural fermentation process.

Is Splenda a natural sweetener?

No, Splenda Original is based on sucralose, which is a synthetically produced artificial sweetener. Some Splenda products, however, use naturally derived sweeteners like stevia or monk fruit and are blended with erythritol.

Can people with diabetes use erythritol and Splenda?

Both are generally considered safe for people with diabetes as they do not typically raise blood sugar or insulin levels. However, some studies raise questions about sucralose's long-term effects on insulin sensitivity.

Why would Splenda use erythritol in some products?

Splenda uses erythritol in certain products to add bulk, improve texture, and provide a taste profile that more closely resembles sugar, especially in their keto and natural sweetener lines.