It’s hard to figure out which sugar alternatives is the best option, especially if you try to limit yourself to a more natural alternative. Both organic based products, Erythritol vs Stevia have its benefits, but are only consumed in limited quantities to limit the risk of side effects. If you would like to know more about the alternative sweetener, check out the explanation below.
Erythritol is a sugar alcohol that’s 60 to 80 percent as sweet as sugar, but it isn’t completely digested so it has a very limited effect on blood sugar levels. It is naturally found in different fermented foods and fruits. It is actually made by the fermentation caused by a yeast known as Moniliella pollinis. It is about 70% as sweet as sucrose. But it doesn’t affects the blood sugar levels and it isn’t the cause of tooth decay. Studies show that erythritol is tooth-friendly and does not contribute to dental problems like sugar does. Another study showed that erythritol inhibited caries formation. Erythritol makes an ideal sweetener for people with diabetes. One study showed this sugar alcohol had no adverse effects on blood glucose levels.
Take a look: Sucralose vs Stevia.
Stevia has no known adverse effects on blood sugar. One study even found it can enhance glucose tolerance and improve metabolic syndrome, which makes stevia ideal for people with insulin resistance and diabetes. Most studies showing that stevia can improve insulin sensitivity and benefit diabetes have been conducted with rats, but human studies show similar promise. Another study also showed stevia can reduce mild hypertension. Stevia is legalized in some countries; whereas it isn’t legal in some other countries. You can see that Japan as one example where stevia has been continuously used for more than a decade. Stevia has been banned in some other countries due to political controversies and the health concerns. Stevia was banned in the United States in the 1990s. The European Union, however, legalized stevia in 2011.
|- Erythritol is usually produced by fermenting another natural sugar, glucose||- Stevia is extracted from the leaves of its namesake plant, Stevia rebaudiana|
|- Erythritol can have a laxative effect at high doses||- Stevia doesn't usually have any side effects|
|- Erythritol has 2 calories per gram||- Stevia has 0 calories per gram|
The World Health Organization recommends a limit of no more than 1.8 milligrams of stevia per pound per day. The organization does not set limits for erythritol because of the relatively limited risk associated with its use. Although stevia usually has no side effects, it can cause nausea and a feeling of full stomach. Erythritol can have laxative effects at high doses, as is the case with other sugar alcohols.