The average person consumes about 152 pounds of added sugar every year. That's about 22 teaspoons or 355 calories worth of sugar every day - way more than the American Heart Association's recommended limit of 6 teaspoons (100 calories) per day for women and 9 teaspoons (150 calories) per day for men. Many people are looking for ways to cut back on sugar, and one way is to use a sugar substitute. When it comes to sugar substitutes, there are many options to choose from. Two of the most popular substitutes are erythritol and xylitol. But which one is the better option? Here's a look at erythritol vs. xylitol to help you make the best decision for your needs.
What Are Sugar Substitutes?
The common white granulated sugar we see in bags or packets is sucrose.
Sugar substitutes are any sweet-tasting substances used to replace sugar in our diets.
They can be natural or artificial, and they are often sweeter than sugar.
Many people use sugar substitutes to help with weight loss or management, diabetes, and other conditions.
Although they may have some benefits, there are also some risks associated with their use.
Examples of Sugar Substitutes
What Is Xylitol?
Xylitol is a type of natural sugar alcohol found in plants, fruits, and vegetables.
While it is sweet and tastes like sugar, it doesn't damage teeth or cause decay.
It is popularly used in sugar-free gums.
What Is Erythritol?
Erythritol is also a sugar alcohol found naturally in plants and is one of the most commonly used artificial sweeteners.
It has been a popular choice for those with diabetes.
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Erythritol vs. Xylitol - Which Is Better?
| Erythritol | Xylitol | |
| Calories/Gram | 0.24 | 2.4 |
| Sweetness (compared to white sugar) | 60-80% | 100% |
| Glycemic Index | 0-1 | 7 |
| Impact on blood sugar levels | None | Very mild |
| Diabetes-friendly? | Yes | Yes |
| Weight-loss friendly? | Yes | Yes |
| Digestive issues? | Rarely/Less | Diarrhea is a common side effect |
| After taste | Better aftertaste | Not as good as erythritol |
Benefits Of Erythritol vs. Xylitol
| Erythritol | Xylitol | |
| Diabetes | Diabetes-friendly as it helps decrease the amount of sugar absorbed whilst altering glucose metabolism. | With a glycemic index of 7, it doesn’t lead to spikes in glucose levels and may even improve glucose tolerance. |
| Weight Loss | Low in calories; replacing white sugar with this can reduce caloric intake and promote weight loss. | 40% lesser calories than white sugar; helps with reducing belly fat |
| Other Benefits | Can help scavenge free radicals and protect cells from oxidative damage | Prevents the growth of bacteria that cause tooth decay, promoting good oral health |
Drawbacks Of Erythritol vs. Xylitol
Erythritol: Most people should be able to consume erythritol without any discomfort. However, it can lead to nausea, abdominal distress, and other digestive symptoms in people who are sensitive to it.
Xylitol: High consumption of xylitol can lead to digestive disturbances, including diarrhea, owing to its laxative properties. People who already have digestive issues may face severe discomfort with xylitol. Further, xylitol is extremely toxic to pets, even in small amounts.
Summary - Erythritol vs. Xylitol: Which Is The Better Sweetener?
Both erythritol and xylitol are low-calorie sugar alcohols often used to replace sugar.
Digestive issues are higher with xylitol; however, this is observed only in larger doses.
Xylitol has better oral health benefits, but erythritol also prevents tooth decay to an extent.
In addition, erythritol has antioxidant properties, which are good for heart health.
In conclusion, erythritol has a small upper leg here with a lower risk for digestive issues and absolutely no impact on glucose levels.
But both these sweeteners are great options for replacing white sugar in your diet.
