Which Sugar Substitutes Do Not Contain Erythritol?

October 9, 2025 •

3 min read

Recent studies linking erythritol to cardiovascular issues and digestive discomfort have led many consumers to seek safer alternatives. Thankfully, a wide array of sugar substitutes do not contain erythritol, offering a range of options for low-carb, keto, and diabetic diets.

Quick Summary

Several erythritol-free sweeteners are available for those looking for alternatives, including allulose, pure monk fruit, and certain stevia products. Each offers a unique set of benefits regarding taste, caloric content, and suitability for baking or diabetic use.

Key Points

Allulose: A rare, low-calorie sugar found in figs and raisins that functions exceptionally well in baking with no impact on blood sugar.
Pure Monk Fruit Extract: A highly concentrated, zero-calorie sweetener derived from monk fruit, but requires label-checking to avoid erythritol fillers.
Liquid Stevia: This plant-based sweetener is naturally erythritol-free, but watch out for granulated versions that often use erythritol as a bulking agent.
Xylitol: A sugar alcohol with a similar sweetness to sugar, but can cause digestive issues and is highly toxic to dogs.
Check Ingredients: Many packaged 'natural' sweeteners blend multiple ingredients; always read the label to confirm it is erythritol-free.
Natural Sweeteners with Calories: Options like honey, maple syrup, and coconut sugar are naturally free of erythritol but contain calories and impact blood sugar.
Artificial Sweeteners: Some synthetic sweeteners like pure sucralose (Splenda liquid) and aspartame are erythritol-free, but come with their own health considerations and potential side effects.

Why Choose Erythritol-Free Sweeteners?

Erythritol is a sugar alcohol that has gained popularity but has also raised concerns due to potential side effects. It's largely absorbed but not fully metabolized by the body. Some individuals report digestive issues such as bloating and gas, especially with higher consumption. This has prompted many to look for alternative sweeteners that do not contain erythritol.

Allulose: A Rare Sugar with Benefits

Allulose is found in small amounts in certain fruits. It is valued for being low in calories (0.4/g), having a zero glycemic impact, and generally being well-tolerated digestively. Allulose also performs well in baking, mimicking sugar's browning and texture.

Monk Fruit Extract: A Zero-Calorie Natural Sweetener

Derived from a Southeast Asian melon, pure monk fruit extract provides intense sweetness without calories or carbohydrates. It is significantly sweeter than sugar, meaning only small quantities are needed. Pure extract typically lacks the aftertaste of some other sweeteners, but many commercial products include erythritol as a filler, so checking labels is essential.

Stevia: A Plant-Based Zero-Calorie Option

Stevia comes from the Stevia rebaudiana plant and provides sweetness with zero calories or carbs through compounds called steviol glycosides. While pure stevia extracts are erythritol-free, granulated stevia products often contain erythritol to provide bulk. Liquid stevia drops are usually a safer bet for avoiding erythritol, but checking ingredients is always wise.

Xylitol: Another Sugar Alcohol Alternative

Xylitol is a sugar alcohol found in plants. It's often used in sugar-free gums and candies due to its sweetness being comparable to sugar and having a lower glycemic impact. However, consuming large amounts can lead to digestive issues like bloating or diarrhea. Important safety note: Xylitol is highly toxic to dogs, even in small amounts.

Comparison of Erythritol-Free Sugar Substitutes


Feature	Allulose	Monk Fruit (Pure)	Stevia (Liquid/Pure)	Xylitol
Sweetness	~70% of sugar	100–250x sweeter than sugar	200–300x sweeter than sugar	1:1 with sugar
Calories	Very low (~0.4/g)	Zero	Zero	Low (~2.4/g)
Glycemic Impact	Zero	Zero	Zero	Low (GI of 7)
Best Uses	Baking, beverages	Beverages, sauces, desserts	Beverages, flavorings	Baking, gum, candy
Taste Profile	Clean, like sugar	No aftertaste when pure	Can have a bitter aftertaste	Clean, cooling effect
Baking Performance	Excellent, browns like sugar	Not for structure, but sweetens	Not for structure, just sweetens	Excellent, 1:1 with sugar

Making Your Choice

Selecting an erythritol-free sweetener depends on how you plan to use it. Allulose excels in baking due to its sugar-like properties. For zero-calorie liquid sweetening, pure monk fruit or liquid stevia are effective. Xylitol can be a 1:1 sugar replacement in baking but carries digestive risks and is dangerous for pets. Always scrutinize ingredient lists, as many products blend sweeteners or use fillers. Consulting a healthcare professional is advisable, especially for those with health conditions like diabetes.

Conclusion: Finding the Right Erythritol-Free Sweetener

Avoiding erythritol is achievable with awareness of the available alternatives. From allulose, which mimics sugar's baking behavior, to the intense sweetness of pure monk fruit and stevia, consumers have several effective options. Choosing erythritol-free products can help avoid potential digestive discomfort and support various dietary needs. The key to success is carefully reading product labels to ensure they align with your health and dietary goals.

This information is for general knowledge and should not replace professional medical advice. Always consult with a healthcare provider for personalized recommendations.

Frequently Asked Questions

Allulose is a 'rare sugar' found naturally in small quantities in fruits like figs and raisins. It tastes and functions very similarly to sugar but has very few calories and does not affect blood glucose or insulin levels.

To find erythritol-free stevia, look for liquid stevia drops or products labeled as 'pure stevia extract'. Granulated stevia products frequently use erythritol as a bulking agent to create a cup-for-cup sugar replacement, so reading the ingredient list is crucial.

Pure monk fruit sweetener, without any fillers or additives, is available but often requires careful label reading. Many monk fruit products on the market are blended with erythritol. Check specialty health food stores or online vendors for pure extract powders.

It is important to check the ingredients because many brands blend these potent, zero-calorie sweeteners with erythritol to increase volume and mimic the feel of sugar. If you are specifically trying to avoid erythritol, the label is your most important tool.

Xylitol is a good alternative in terms of baking and a low glycemic impact but it can cause digestive upset in high doses. Crucially, xylitol is extremely toxic to dogs and should be kept away from pets.

Yes, traditional sweeteners like pure maple syrup, honey, and coconut sugar are naturally free of erythritol. However, these all contain calories and carbohydrates and will impact blood sugar levels, so they may not be suitable for low-carb or diabetic diets.

Yes, you can. Allulose is particularly good for baking because it caramelizes and mimics sugar's texture well. For other sweeteners like pure monk fruit and stevia, you will need to adjust your recipe because their high concentration means only small amounts are needed, and they do not add bulk or structure.