Xylitol appears to have some benefits for dental health, including reducing the risk of cavities and dental decay ( 11).Īccording to some animal studies, it may also improve bone density, helping prevent osteoporosis ( 12).įurthermore, research shows that xylitol can increase levels of several compounds in the digestive tract to help support your gut microbiome ( 13). Xylitol is a sugar alcohol with a sweetness similar to that of sugar. Studies show that it’s generally safe to eat, although it can cause digestive problems at high doses.
SummaryĮrythritol is a very sweet and low calorie sugar alcohol. More research is needed to confirm these potential side effects of erythritol are a valid concern. Many aspects of this study were done in vitro and in vivo lab studies, which do not necessarily translate into the same results in humans ( 10). This study did not necessarily prove erythritol causes heart disease and stroke, only that there is an association between the two. The increased erythritol blood levels of the participants lingered for days after ingestion.
8 participants were instructed to drink 30 g of erythritol in water. Keep in mind that erythritol is much less likely to cause digestive issues than other sugar alcohols such as xylitol ( 8).Īdditionally, one study including 264 young adults showed that higher blood levels of erythritol were associated with increased belly fat, which may be due to a genetic predisposition to convert sugar into erythritol ( 9).Įrythritol has come under fire recently because of a new small study linking it to adverse cardiac events and thrombosis. It’s absorbed into your body from your intestines, but it’s eventually excreted from your urine unchanged ( 7).Īlthough it’s often better tolerated than other sugar alcohols, it could cause digestive issues, including gas and diarrhea, if you consume too much at a time - especially if it’s combined with other types of sugar like fructose. However, powdered erythritol available for purchase is most likely made via an industrial process.Įrythritol tastes very much like sugar, although it can have a mild aftertaste.Įrythritol doesn’t spike your blood sugar or insulin levels, nor does it affect levels of blood fats like cholesterol or triglycerides ( 5, 6). It’s a sugar alcohol found naturally in certain fruits. Stevia is a natural, zero-calorie sweetener that may help lower both your blood pressure and blood sugar levels.Įrythritol is another low calorie sweetener. The flavor depends on the brand, though, so you may need to experiment to find a type of stevia you like. Many people greatly dislike the taste of stevia. However, some research suggests that stevia may negatively affect the gut microbiome ( 3, 4). Stevia may be a helpful sugar alternative for people with diabetes and help maintain healthy blood sugar levels. However, it doesn’t affect normal or only mildly elevated blood pressure levels ( 2). Stevia may help lower high blood pressure in people with hypertension. Therefore, stevia is very sweet but has virtually no calories.Īdditionally, a few human-based studies suggest stevia may have health benefits, including for the following health parameters: Both are hundreds of times sweeter than sugar, gram for gram.
The main ones are stevioside and rebaudioside A. Several sweet compounds are found in stevia leaves. This plant has been grown for its sweetness and medicinal purposes for centuries in South America. It’s extracted from the leaves of a plant called Stevia rebaudiana. Stevia is a very popular low calorie sweetener.
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