Understanding the Popular Sweetener Options
As consumers increasingly seek to reduce their sugar intake, the popularity of alternative sweeteners has soared. Among the most common are stevia, a natural plant-based sweetener, and erythritol, a sugar alcohol. Both offer zero calories and zero glycemic impact, making them attractive for individuals managing blood sugar levels or following low-carb diets. However, the question of which is safer has become a critical point of discussion, especially following recent scientific findings concerning erythritol.
Stevia: The Plant-Derived Sweetener
Stevia is derived from the leaves of the Stevia rebaudiana plant, native to South America. Its sweetness comes from compounds called steviol glycosides, which are extracted and highly purified for use as a food additive.
Stevia's Safety Profile
- Long History of Use: Stevia has been used for centuries by indigenous populations and has a long-standing history of use.
- Regulatory Status: Highly purified stevia extracts are generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA) and other global regulatory bodies. However, the FDA has not approved whole-leaf stevia or crude stevia extracts, citing insufficient safety data.
- Cardiovascular Health: In contrast to erythritol, current research shows no evidence linking purified stevia extracts to an increased risk of heart attack, stroke, or blood clotting.
- Potential Side Effects: Some individuals may experience a mild, licorice-like aftertaste, though formulations have improved. Very high doses might cause mild digestive upset, but this is less common than with some other sugar alcohols. Stevia can also potentially lower blood pressure and blood sugar, which is a consideration for those on medication for these conditions.
Erythritol: The Fermented Sugar Alcohol
Erythritol is a sugar alcohol found naturally in small amounts in some fruits and fermented foods. The majority of commercially produced erythritol is made by fermenting glucose, typically from cornstarch, with yeast. It is about 70% as sweet as sugar and provides bulk, making it a common ingredient in sugar-free baked goods and in sweetener blends with more potent ingredients like stevia.
Erythritol's Safety Profile and Concerns
- Regulatory Status: Like stevia, erythritol is also classified as GRAS by the FDA, based on earlier research.
- Recent Cardiovascular Concerns: In a 2023 study published in Nature Medicine, researchers at the Cleveland Clinic found that individuals with higher blood levels of erythritol had an increased risk of heart attack and stroke. Further testing on healthy volunteers revealed that a single drink sweetened with 30 grams of erythritol caused a significant, multi-day spike in blood levels, enhancing blood platelet activity and promoting clotting.
- Digestive Tolerance: Because erythritol is well-absorbed in the small intestine and largely excreted unchanged in urine, it causes less digestive distress than other sugar alcohols at moderate doses. However, excessive consumption (over 20-25 grams daily) can lead to bloating, gas, and diarrhea.
A Head-to-Head Safety Comparison
| Feature | Stevia (Purified Extracts) | Erythritol |
|---|---|---|
| Source | Plant-based, Stevia rebaudiana leaf | Naturally occurring in fruits, but commercially fermented |
| Cardiovascular Risk | No known link to increased cardiovascular events based on current research. | Recent studies link high levels to increased risk of heart attack and stroke, potentially due to blood clotting. |
| Digestive Effects | Minimal effects for most users; potential for mild issues at very high doses or from blend additives. | Can cause bloating, gas, and diarrhea, especially with excessive intake. |
| Taste Profile | Very sweet, sometimes with a bitter or licorice-like aftertaste. | Mild, clean sweetness, similar to sugar, often used to bulk up other sweeteners. |
| Regulatory Status | GRAS (Highly Purified Extracts Only). | GRAS. Note: Recent research raises new safety questions despite this status. |
| Best For | Daily, long-term use as a primary sweetener, especially for those with cardiovascular concerns. | Occasional use, particularly for baking where bulk is needed, if cardiovascular risks are not a concern. |
The Verdict on Which is Safer, Stevia or Erythritol
Based on the latest scientific evidence, purified stevia extract appears to be the safer long-term choice for most individuals, especially those with pre-existing cardiovascular risk factors like diabetes, high blood pressure, and obesity. The recent research linking high erythritol levels to blood clotting and increased cardiovascular risk has significantly altered its safety perception, despite its earlier GRAS status.
Navigating Hidden Ingredients
An important consideration for consumers is that many popular stevia brands on the market are actually blends containing erythritol. This is done to improve the taste and bulk, but it means that someone trying to avoid erythritol could unknowingly be consuming it. This underscores the importance of reading food labels carefully and choosing pure stevia extracts over blends if concerns about erythritol exist.
Conclusion: Moderation, Awareness, and Label Reading
Choosing between stevia and erythritol is a personal decision that depends on your health status, taste preferences, and usage patterns. For most people, consuming either sweetener in moderation is unlikely to cause serious harm. However, recent data suggests a more cautious approach to erythritol, particularly for those with cardiovascular risks. The decades of established safety and traditional use make stevia the more prudent choice for regular, long-term use as a primary sugar substitute. Always consult with a healthcare professional to determine the best approach for your specific needs.
For more information on other low-calorie sweeteners and food additives, the Center for Science in the Public Interest offers an insightful resource.
