If you’ve got diabetes or you’re watching your blood sugar, you might be wondering if sweeteners like xylitol and erythritol are actually safe. Both of these are low in calories and don’t really spike your blood sugar, so for a lot of people with diabetes, they’re a safer swap than regular sugar.
Unlike regular sugar, erythritol doesn’t raise blood sugar at all. Xylitol only causes a small bump.
Still, it’s good to know the differences between these sweeteners, and to be aware of any possible health concerns. There’s some research hinting that erythritol might carry certain risks, especially for your heart, so it’s smart to use these with a bit of caution.
Key Takeways
- Low-calorie sweeteners like xylitol and erythritol usually don’t have much impact on blood sugar.
- Some health risks, especially with erythritol, have popped up in studies—so go easy.
- Always pick sweeteners based on your health situation and what your doctor recommends.
What Are Xylitol and Erythritol?
Xylitol and erythritol are both sugar alcohols. They look and taste a lot like sugar, but they’ve got fewer calories and don’t raise blood sugar much.
You’ll spot them in sugar-free gum, candies, and plenty of foods aimed at people with diabetes.
How Sugar Alcohols Differ From Other Sweeteners
Sugar alcohols like these aren’t artificial sweeteners, and they’re not quite like regular sugar either. Their chemical structure is a mix between sugar and alcohol, but don’t worry—they don’t contain the kind of alcohol you drink.
Unlike something like aspartame or sucralose, sugar alcohols have a few calories, but not nearly as many as sugar. Xylitol clocks in at about 2.4 calories per gram, while erythritol is almost calorie-free.
Erythritol doesn’t raise blood sugar or insulin at all. Xylitol does, but only a little. That’s why people with diabetes often reach for these instead of regular sugar.
GRAS Status and Food Additive Regulations
The FDA has given both xylitol and erythritol a GRAS label—“Generally Recognized As Safe.” This means companies can add them to foods without jumping through too many regulatory hoops.
They’ve still got to meet safety and quality standards, of course. You’ll see them on ingredient lists for lots of “diet” or “diabetic” products because they’re sweet, low-calorie, and don’t spike blood sugar much.
But if you eat a lot of them, they can mess with your stomach—think gas or diarrhea. Everybody’s tolerance is different, so it’s worth paying attention to how much you’re eating.
Impact of Xylitol and Erythritol on Blood Sugar Control
Xylitol and erythritol affect blood sugar and metabolism in their own ways. Knowing how they work can help you dodge those sugar spikes.
Effects on Diabetes Management
Xylitol helps keep blood sugar more stable than regular sugar. It does still have some calories and can nudge insulin a bit, but it’s usually a gentler option.
Erythritol, on the other hand, barely affects blood sugar or insulin at all. Most of it just passes through your body unchanged.
Both can be handy for swapping out sugar, but if you go overboard, your gut might not thank you.
Glycemic Index and Metabolic Response
The glycemic index (GI) is basically a score for how fast something raises your blood sugar. Xylitol’s GI is about 7, which is low compared to table sugar’s 60–70.
Erythritol’s GI is zero. It doesn’t budge your blood sugar one bit.
Your body barely reacts to these sweeteners, metabolically speaking. That’s a big deal if you’re trying to avoid the risks that come with high blood sugar.
| Sweetener | Glycemic Index | Impact on Blood Sugar | Insulin Response |
|---|---|---|---|
| Xylitol | ~7 | Low increase | Mild |
| Erythritol | 0 | No increase | None |
Potential Cardiovascular and Health Risks
It’s worth knowing that xylitol and erythritol could have some impact on your heart health. Some studies have linked them to things like heart attack, stroke, and blood clots.
Links to Heart Disease and Cardiovascular Events
Research has pointed out that higher levels of xylitol and erythritol in the body might bump up your risk for heart disease. We’re talking about a bigger chance of heart attacks and strokes.
The Cleveland Clinic even found a pretty clear link between these sweeteners and heart issues. If you’re diabetic, your risk is already higher, so adding these sweeteners could be something to think about.
Research on Heart Attack, Stroke, and Thrombosis
Erythritol, in particular, has been tied to more cardiovascular events over time. One study tracked a rise in heart attacks and strokes over three years in people using erythritol.
There’s also some concern that erythritol could help blood clots form. Blood clots can block blood flow and cause heart attacks or strokes.
Platelets, Blood Clots, and Safety Considerations
Erythritol seems to make your platelets—those blood cells that help clots form—a bit more active. That could make clots more likely to develop.
Xylitol’s effect here isn’t as clear, but it could have some similar risks. Since blood clots are a serious deal, it’s smart to keep these things in mind.
Key points to consider:
- Erythritol may raise the risk of heart attack, stroke, and blood clots.
- Xylitol might also be linked to heart risks, but it’s less certain.
- Erythritol can make platelets more active, which could promote clotting.
If you’ve got diabetes or heart issues, it’s not a bad idea to check in with your doctor about which sweeteners are best for you.
Choosing Sweeteners Safely for Diabetics
Picking the right sweetener isn’t always straightforward. Each option affects your body differently, and using too much of some can cause side effects.
Comparing Sugar Substitutes
There are plenty of sugar substitutes out there. Natural ones like stevia and monk fruit, plus artificial options like sucralose or saccharin.
Sugar alcohols like xylitol and erythritol are popular because they’re sweet, low in calories, and don’t spike blood sugar much.
Xylitol and erythritol don’t raise blood sugar like regular sugar does, so they’re often a safer bet for diabetes management. But if you go heavy on sugar alcohols, you might run into digestive problems like bloating or diarrhea.
Natural sweeteners such as stevia and monk fruit are plant-based and widely seen as safe. Artificial sweeteners are out there too—just double-check the label for any extras you might not want.
Guidelines for Safe Consumption
Start with small amounts when trying a new sweetener. See how your body reacts before adding more.
Eating a lot of sugar alcohols at once? That can end in stomach pain or, honestly, a not-so-fun laxative effect.
Use sweeteners as part of a balanced diet. They swap out sugar but don’t really bring any nutrients to the table.
Check product labels carefully. “Sugar-free” foods sometimes sneak in extra carbs or hidden sugars.
If you’re on diabetes medication, it’s smart to check with your healthcare provider before switching sweeteners. Artificial ones can be a bit unpredictable.
Tips for safe use:
- Limit sugar alcohols to dodge digestive issues
- Pick pure stevia or monk fruit—skip the fillers if you can
- Keep an eye on your blood sugar when trying something new
- Steer clear of overly sweetened processed foods; they might mess with your blood sugar in sneaky ways