Is erythritol healthier than sugar?

Sugar, along with salt and certain psychoactive substances, is often referred to as the ‘white death’. However, finding a good substitute for sweet crystals is now very easy, and this proverbial death is easy to avoid. Several dozen compounds and substances have already been discovered that can add flavour to desserts, drinks and dishes without burdening the body with calories. One example of a sweetener that is undoubtedly healthier than sucrose is erythritol.

1. Properties of sugar
2. Properties of erythritol
3. Erythritol versus sugar

Properties of sugar

Table sugar, or sucrose, belongs to the group of disaccharides (similar to lactose, for example). It consists of two compounds, namely glucose and fructose (similar to honey, for example). However, it differs from both lactose and honey in that, apart from its sweetness, it has a number of physicochemical properties that make it easy to use in cooking. Thanks to these properties, it is added in various forms to beverages, dishes and desserts. It adds viscosity and stabilises consistency, and also affects the so-called shelf life (i.e. it can extend the shelf life of the products to which it is added).

However, the properties of sugar are not limited to those related to cooking. Sugar provides the body with glucose, which is a source of energy for the brain, muscles and immune system. It can provide an energy boost in moments of fatigue (e.g. after physical activity, work or study), but it is worth remembering that this boost is temporary. As a rule, sucrose and other sugars are recommended for people who are highly physically active, as they are effective in restoring muscle glycogen, which is a specific energy store.

Properties of erythritol

Erythritol is a naturally occurring sweetener which, for economic reasons, is not isolated but produced. It is found naturally in fruit, vegetables, mushrooms and fermented products. It belongs to a group of compounds called polyols, or polyhydric alcohols (alongside xylitol and maltitol, for example). These are carbohydrate derivatives which, due to their modified structure, are not fully utilised by the body for energy production.

The sweetness of erythritol is estimated at about 60-80% of the sweetness of sucrose, but compared to many sugar substitutes, it does not leave a characteristic aftertaste in the mouth. Unlike other polyols, erythritol can be called calorie-free, as the body excretes it in its entirety. As a result, it does not contribute to excess energy generation and does not raise glucose and insulin levels. It is recommended for sweetening food for anyone who likes sweet flavours and consumes too many sweets, especially people who are obese and/or have type 2 diabetes.

Erythritol versus sugar

Sugar has gained a bad reputation because it has been added in increasing amounts to an ever-wider range of products. It is a basic ingredient in highly processed snacks. These products provide a lot of calories, but do not make you feel full, which creates a tendency to exceed energy requirements and promotes weight gain and metabolic disorders. What is more, excessive sugar consumption damages teeth, as it lowers the pH of the mouth and disrupts the bacterial balance.

The answer to the problems caused by sucrose are low- or no-calorie sweeteners, such as erythritol. Without a doubt, it can be said that this compound is healthier than sugar. It has no effect on calorie balance or glucose-insulin metabolism, and it also reduces harmful plaque and nourishes valuable gut bacteria.