Demystifying Lily's Sweeteners: Erythritol and Stevia
Lily's has carved out a niche in the confectionery market by providing "no added sugar" chocolate options, which appeal to those managing diabetes, following a keto or low-carb lifestyle, or simply seeking to reduce their sugar intake. The secret to their sweetness lies in a carefully crafted blend of two key ingredients: erythritol and stevia extract. While often grouped under the umbrella of 'sugar substitutes,' these two compounds function very differently within the body.
Erythritol: The Sugar Alcohol
Erythritol is a type of carbohydrate known as a sugar alcohol, or polyol, that occurs naturally in some fruits and fermented foods. However, the erythritol used commercially is typically produced through the fermentation of corn starch.
- Zero-Calorie Sweetness: Erythritol has a caloric value of nearly zero, with only about 0.24 calories per gram.
- Minimal Metabolic Impact: It does not spike blood sugar or insulin levels, making it a favorite for those with diabetes.
- Dental Health Benefits: Oral bacteria cannot metabolize erythritol, so it does not contribute to tooth decay like regular sugar does.
- Good Digestive Tolerance: Compared to other sugar alcohols, erythritol is mostly absorbed in the small intestine and excreted in urine, minimizing the common digestive issues like bloating or gas.
Stevia: The Plant-Derived Powerhouse
Stevia is a natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. Its sweetness comes from compounds called steviol glycosides, which are hundreds of times sweeter than sugar.
- Intense Sweetness: A tiny amount of stevia is required to achieve significant sweetness.
- Minimal Glycemic Impact: Stevia also has a glycemic index of zero and no impact on blood sugar.
- Potential Aftertaste: Some people report a slightly bitter or licorice-like aftertaste, though formulations have improved over time to minimize this.
- Minimal Digestive Impact: Stevia has a benign safety record and minimal impact on digestion for most individuals.
A Comparison of Sweeteners: Erythritol vs. Stevia
While both erythritol and stevia are effective sugar substitutes, they differ in several key aspects that influence their use in food products like Lily's chocolate.
| Characteristic | Erythritol | Stevia |
|---|---|---|
| Source | Produced via fermented corn starch, also found naturally in fruits. | Extracted from the leaves of the Stevia plant. |
| Calories | ~0.24 calories per gram (virtually zero). | 0 calories. |
| Sweetness Level | 60–80% as sweet as regular sugar. | 200–400 times sweeter than regular sugar. |
| Taste Profile | Clean, sugar-like taste with a slight cooling sensation. | Intense sweetness, but may have a bitter aftertaste for some. |
| Digestive Impact | Generally well-tolerated in moderation, but high doses can cause digestive distress. | Minimal digestive impact. |
| Bulk/Texture | Provides bulk and texture similar to sugar, ideal for baking. | Does not provide bulk, requires other ingredients for texture in baking. |
Considering the Health and Digestive Impact
The choice to use erythritol and stevia in combination is a strategic one for Lily's, as it allows them to leverage the best properties of both. Erythritol provides the bulk and mouthfeel that mimics sugar, while stevia delivers a potent burst of sweetness. The blend helps mask stevia's aftertaste, creating a more balanced and palatable product.
However, it's crucial to acknowledge the nuances. Recent research, notably a 2023 study from the Cleveland Clinic, raised concerns about a potential link between high blood levels of erythritol and increased cardiovascular risks. While more studies are needed and normal consumption levels are generally considered safe, this highlights the importance of moderation and ongoing research. Additionally, consuming large quantities of erythritol can lead to digestive side effects like gas and bloating in sensitive individuals.
What This Means for Low-Carb and Keto Diets
Lily's chocolate is explicitly marketed as keto-friendly, with many products proudly stating their low net carb count on the label. The use of erythritol and stevia is a primary reason for this, as neither sweetener contributes to the net carb calculation in a significant way. This allows keto dieters and low-carb followers to enjoy chocolate without risking a spike in blood sugar that could knock them out of ketosis.
Yet, as some online forums have shown, individual tolerance can vary. Some people on keto report no issues, while others find that certain sweeteners, including erythritol, can cause digestive upset. As with any diet, listening to your body's response is the most important factor.
Other Ingredients in Lily's Chocolate
Beyond the sweeteners, Lily's chocolate often includes other ingredients to improve texture and flavor. For example, some products list chicory root fiber (inulin) as an ingredient. Inulin is a prebiotic fiber that can offer additional health benefits but may also cause digestive issues in sensitive people. Other ingredients typically include unsweetened chocolate, cocoa butter, and sunflower lecithin.
Conclusion: A Nuanced Look at Sugar Alternatives
In summary, the answer to "what kind of sugar is in Lily's chocolate?" is a blend of erythritol and stevia extract, providing a low-calorie, no-sugar-added sweetening solution. For those on low-carb and keto diets, this offers a convenient way to enjoy chocolate without the glycemic impact of traditional sugar. However, the presence of sugar alcohols like erythritol means that moderation is key, and some individuals may experience digestive side effects. As with all packaged foods, reading the label and understanding the ingredients is the best way to make informed dietary choices. Recent cardiovascular research on erythritol also serves as a reminder that the long-term health implications of sugar substitutes continue to be explored, and a balanced diet with whole, unprocessed foods remains the gold standard.
Other Sweeteners to Consider
- Monk Fruit: A zero-calorie, plant-based sweetener that is very potent and does not cause digestive issues. It is often blended with erythritol to balance the taste.
- Allulose: A rare sugar that is not metabolized by the body and has a flavor similar to sugar, though it may not be suitable for all applications.
- Xylitol: Another sugar alcohol that is used in some sugar-free products, but is known to cause more significant digestive distress than erythritol and is toxic to dogs.
