Which Is Healthier Stevia or Erythritol?

Neither sweetener is known to raise blood glucose levels, but they have different potential side effects. Erythritol may cause digestive distress when consuming too much ( 3 ). Stevia can lower blood pressure because it acts as a vasodilator, which can be a concern for some, especially those who also take medication to lower their blood pressure ( 14 ).

Why Is Erythritol Better Than Stevia?

Erythritol is a naturally occurring compound that can also be man-made ( 3 ). Erythritol naturally comes in fruits, vegetables, and fermented foods. On the other hand, stevia is a natural sweetener derived from the Rebaudiana shrub ( 19 ). Both sweeteners have no calories or impact on blood sugar levels. Neither is better or worse than the other – the one you choose will depend on personal preferences or the application you’re using it for.

Is Erythritol as Safe as Stevia?

Both are considered safe sugar alternatives with slightly different potential side effects if over-consumed. Erythritol may be as safe as stevia regarding your gut health. Research from Pennsylvania found that erythritol and stevia compounds had no negative effects on the gut microbiome of monkeys ( 7 ).

What Is the Healthiest Alternative to Sugar?

There are many healthy alternatives to sugar. Erythritol is one healthy alternative to sugar when used in moderation. Austrian research suggests that your intestines absorb erythritol, but your body excretes it through urine without changing it ( 3 ). Additionally, erythritol is a natural sugar alcohol found in various fruits, vegetables, and fermented foods ( 7 ).

How Much Erythritol Is Equal to 1 Cup of Sugar?

In many recipes you’ll use 1 ⅓ cup to 1 ½ cup of erythritol to replace sucrose in recipes. Research suggests erythritol has 60-80% of the sweetness of sucrose ( 3 ). Erythritol lets you compare recipe measurements more closely than other sweeteners.