What are stevia and erythritol?
To understand which is healthier, we must first examine what these two sugar alternatives are and where they come from. Both are often marketed as "natural," but their production processes differ significantly.
Stevia
Stevia is a natural, non-nutritive sweetener derived from the leaves of the Stevia rebaudiana plant, which is native to South America. The sweet taste comes from compounds called steviol glycosides, primarily rebaudioside A (Reb-A), which are extracted and purified to create the stevia sweeteners found in stores.
Characteristics of stevia:
- Extremely sweet: Steviol glycosides are 200–400 times sweeter than regular table sugar, meaning only a tiny amount is needed.
- Zero calories: As a non-nutritive sweetener, it provides virtually no calories.
- Zero glycemic index: Stevia has no impact on blood glucose or insulin levels, making it safe for people with diabetes.
- Aftertaste: Less refined extracts can have a slight bitter or licorice-like aftertaste, though high-purity Reb-A minimizes this.
Erythritol
Erythritol is a sugar alcohol found naturally in small amounts in some fruits like grapes and melons. However, the erythritol sold commercially is typically produced through the industrial fermentation of glucose derived from cornstarch.
Characteristics of erythritol:
- Moderate sweetness: It is about 70% as sweet as table sugar.
- Minimal calories: It contains only 0.2 calories per gram, significantly fewer than sugar's 4 calories per gram.
- Zero glycemic index: Like stevia, erythritol does not affect blood sugar or insulin.
- Cooling sensation: Some users report a pleasant cooling sensation in the mouth.
The health and safety debate: key considerations
Decades of research have shaped our understanding of stevia and erythritol's safety profiles. However, recent findings have caused a significant shift in the health discussion surrounding erythritol.
Stevia's safety profile
- Generally Recognized as Safe (GRAS): The FDA has granted GRAS status to high-purity steviol glycoside extracts, affirming their safety for consumption. This approval does not extend to whole-leaf or crude stevia extracts.
- Long-term record: Supported by traditional use spanning centuries, stevia has a solid, decades-long history of research confirming its benign nature when used regularly. It is not linked to carcinogenic, mutagenic, or reproductive toxicity concerns.
- Potential side effects: Some individuals may experience mild digestive upset, such as bloating or nausea, with very high intake, though this is rare given its intense sweetness.
Erythritol's emerging health concerns
- Cardiovascular risk link: Groundbreaking research from the Cleveland Clinic and the National Institutes of Health (NIH) has revealed a concerning association between higher blood levels of erythritol and an increased risk of heart attack and stroke. The studies suggest erythritol can promote blood clotting, a key factor in these events.
- Prevalence of erythritol: This is especially relevant because erythritol is a common bulking agent in many 'keto' and low-sugar products, meaning regular consumers might be exposed to high amounts.
- Digestive discomfort: While better tolerated than other sugar alcohols, excessive consumption can still cause gastrointestinal issues like bloating, gas, and diarrhea.
Taste, texture, and culinary use
Beyond the health aspects, the practical applications and sensory experience differ greatly between these two sweeteners.
Stevia:
- Its intense sweetness is not a 1:1 replacement for sugar, which requires recipe modifications for volume and texture.
- Best for sweetening beverages like coffee, tea, and smoothies, where its lack of bulk is not an issue.
- Requires careful dosage to avoid the potential bitter aftertaste.
Erythritol:
- Its granular, sugar-like form makes it an excellent bulking agent for baking.
- Resists high temperatures without developing off-flavors, maintaining its stability.
- Provides bulk and crystal structure, essential for baked goods.
- Often blended with stevia or monk fruit to enhance sweetness and mask the cooling effect.
Comparison of stevia and erythritol
| Feature | Stevia | Erythritol |
|---|---|---|
| Source | Stevia plant leaves | Fermented corn starch |
| Calories | 0 calories | 0.2 calories per gram |
| Sweetness | 200–400 times sweeter than sugar | 70% as sweet as sugar |
| Aftertaste | Can have a bitter/licorice aftertaste | Mild cooling sensation |
| Culinary Use | Best for liquids; needs bulking in baking | Excellent for baking; provides bulk |
| Glycemic Index | Zero | Zero |
| Cardiovascular Risk | No known risk based on current research | Associated with increased heart attack/stroke risk in recent studies |
| Gut Effects | Generally well-tolerated, but some report mild upset | May cause digestive issues in large amounts |
The verdict: which is healthier?
For consumers seeking a zero-calorie, zero-glycemic-index sweetener, both stevia and erythritol offer significant advantages over table sugar. However, recent and evolving safety data tips the scales in one direction. Based on these findings, stevia is currently the healthier choice for most consumers, especially for regular, long-term use.
The most critical factor influencing this verdict is the new research highlighting a potential link between erythritol consumption and cardiovascular risks. While more studies are needed, the decades of research on stevia's safety, coupled with its proven benefits for blood sugar control, make it the more prudent option for those with health concerns. For individuals with existing heart issues or a family history of cardiovascular disease, avoiding or limiting erythritol may be wise.
Ultimately, moderation is key with all sweeteners, including natural ones. For those who find stevia's taste off-putting, erythritol can still be used sparingly or in specific baking applications. A combined approach, utilizing a blend of high-purity stevia and a small amount of erythritol, can often deliver a superior taste profile with reduced risk.
Conclusion
Navigating the world of sugar substitutes requires careful consideration of health implications, taste preferences, and usage. While both stevia and erythritol are low-calorie and zero-glycemic options, they are not equal in their safety profiles. Recent cardiovascular research casts a shadow over erythritol, positioning stevia as the safer choice for regular consumption. Always check product labels, especially for blends, and consult a healthcare provider with any specific health concerns. The best choice ultimately balances taste satisfaction with evidence-based health decisions. For more expert insights on nutrition, consult a registered dietitian or nutritionist.
Note: It's important to differentiate between high-purity stevia extracts (GRAS) and whole-leaf stevia, which the FDA has not approved for use as sweeteners.
