Xylitol vs. Erythritol: What's Healthier?

Artificial sweeteners are usually made in a chemical lab. Very few of them are made from natural substances, such as herbs. These artificial sweeteners are 200 to 700 times sweeter than table sugars but are not broken down in the body; therefore they are zero-calorie foods.

Usually, these artificial sweeteners are zero in calories and do not contain valuable vitamins, minerals, proteins, fibers, or antioxidants.

FDA-approved artificial sweeteners

• Saccharin
• Aspartame
• Sucralose
• Neotame
• Advantame
• Acesulfame potassium

Like artificial sweeteners, sugar alcohols are created in chemical labs. They are used in processed foods, such as chewing gums and candies. Sometimes, these sugar alcohols cause gastrointestinal irritation, causing bloating, cramps, gas, and diarrhea.

Examples of sugar alcohols

• Erythritol
• Lactitol
• Sorbitol
• Xylitol
• Maltitol
• Isomalt

Novel sweeteners are plant-derived sugar substitutes that have zero calories. These provide similar health benefits to artificial and natural sweeteners. Because they have zero calories, they do not result in weight gain or an increase in blood sugar levels.

Examples of novel sweeteners

• Stevia
• Tagatose
• Allulose 
• Monk fruit

Xylitol is a zero-calorie artificial sweetener. The manufacturers of xylitol use it as a sugar substitute because its sweetness is comparable with that of table sugars, and it has fewer calories. Xylitol contains 40 percent fewer calories than table sugars.

Xylitol is present in small amounts in fruits and veggies, trees, corn, etc.

Xylitol is used mainly in toothpaste, chewing gums, and baking.

Health benefits of xylitol

• For people with diabetes: Xylitol has a low glycemic index, which means that it does not elevate blood sugar levels. Therefore, xylitol is a good sugar substitute for treating diabetes. In addition, people with diabetes can happily enjoy the sweetness without any harmful effects caused by the table sugars.
• Improved oral health: Xylitol is an essential ingredient in oral hygiene products, such as mouthwash and toothpaste. Xylitol prevents the decay of the tooth. 
  • Few studies report that xylitol reduces the oral bacteria called Streptococcus mutans that cause tooth decay.
  • Few studies have also reported that the bacteria Porphyromans gingivalis prevent the oral cavity from gingivitis. However, if left untreated, the bacteria reach the bloodstream and cause systemic diseases. 
• Checks ear infections: The bacteria that cause tooth decay can also accumulate in the middle ear, causing acute otitis media infections.
  • A few studies have reported that the xylitol present in chewing gums, tablets, and xylitol syrups reduces acute otitis media.
  • In children, acute otitis media can be reduced by taking xylitol syrup.
• Antioxidant properties: Xylitol has antioxidant properties. Studies conducted on rats have reported that xylitol usage has produced glutathione, an antioxidant that helps prevent diabetes and cardiovascular diseases. However, there is no proper research on humans yet.

Erythritol is a type of sugar formed by the fermentation of wheat or corn starch. Erythritol contains very few calories—half the calories in regular table sugars. Erythritol occurs in some natural foods, such as fruits and fermented foods.

Its sugar content is lower than that of any other sugar alcohol.

Effect of erythritol on the digestive system

The following are the health benefits of erythritol:

• Erythritol is the sugar alcohol that causes gastrointestinal distress. However, it is beneficial for the upper part of the small intestine, where about 90 percent of it gets absorbed.
• Erythritol does not allow water to enter the intestines, which may lead to osmotic diarrhea.
• Erythritol is found in foods, such as sugar-free gums, lozenges, sugar-free candies, and chocolate or bakery products, such as fondants and creams.
• According to a study, consuming xylitol caused symptoms, such as bloating, cramps, and gas, and the symptoms were significantly reduced in people who took erythritol.
• Erythritol has fewer side effects than other sugar alcohols, such as xylitol.