You are standing in a supermarket aisle, scanning the back of a sugar-free chocolate bar. The ingredient list says "erythritol or xylitol," and suddenly, you are not sure which one you would rather be eating. Both sound technical. Both are marketed as sugar alternatives. But are they equally safe, and which one is actually better suited to your lifestyle?

This guide breaks down the erythritol vs xylitol comparison in full: calories, gut tolerance, dental benefits, cooking behaviour, safety research and how each sweetener is used in products like those across the Diablo Sugar Free range. No scare-mongering, no oversimplification. Just a clear, evidence-based look at two of the most widely used polyols in sugar-free food today.

What Are Erythritol and Xylitol?

Before comparing them, it helps to understand what they actually are. Both erythritol and xylitol belong to the family of compounds known as sugar alcohols, or polyols. Despite the name, they contain no ethanol (the type of alcohol found in drinks). The word "alcohol" refers to their chemical structure, which includes multiple hydroxyl groups.

Sugar alcohols occur naturally in fruits, vegetables and other plants. They are used commercially as low-calorie sweeteners because they taste sweet but are metabolised differently from regular sugar, producing a significantly lower impact on blood glucose. They are found in chewing gum, toothpaste, sugar-free confectionery and baked goods across the world.

What Is Erythritol?

Erythritol is a four-carbon polyol found naturally in small quantities in grapes, watermelons, peaches, mushrooms and fermented foods including wine, beer and soy sauce. Commercially, it is produced through the fermentation of glucose, typically derived from corn or wheat starch.

Its most distinctive property is its absorption profile. Around 90 percent of consumed erythritol is absorbed in the small intestine and then excreted largely unchanged in the urine, meaning it contributes virtually no calories and has essentially no impact on blood glucose or insulin levels. It has been approved for use in foods since 1990 and holds FDA GRAS (Generally Recognised as Safe) status.

What Is Xylitol?

Xylitol is a five-carbon polyol found naturally in small amounts in fruits, vegetables and the fibrous parts of trees. Commercially, it is most often extracted from birch wood or corn cobs and purified for use as a food ingredient.

Unlike erythritol, xylitol is only partially absorbed in the small intestine. The remainder passes to the large intestine where gut bacteria ferment it, which is why high doses can cause digestive discomfort. Xylitol provides around 2.4 kcal per gram compared to 4 kcal per gram for sucrose. It has a low glycemic index of 7 to 13 and is widely used in chewing gums, toothpaste and sugar-free confectionery because it closely mimics the sweetness of sugar.

Erythritol vs Xylitol: Side-by-Side Comparison

Sources: FDA GRAS database; JECFA evaluations; PMC absorption studies; OstroVit nutrition analysis. GI values are approximate and may vary by individual response.

Calories and Glycemic Index: Which Impacts Blood Sugar Less?

For anyone watching their sugar intake or following a low-carbohydrate approach, calories and glycemic index are the two numbers that matter most.

Erythritol is the clearer winner on both counts. It provides virtually zero calories and its glycemic index is 0, meaning it triggers no rise in blood glucose and produces no insulin response. For those following a ketogenic diet or closely tracking net carbohydrates, erythritol is typically not counted at all.

Xylitol offers fewer calories than sugar at approximately 2.4 kcal per gram versus 4 kcal per gram for sucrose, but it is not calorie-free. Its glycemic index of 7 to 13 is very low by comparison to table sugar, but not zero. The pancreas does produce a small amount of insulin in response to xylitol, though far less than with regular sugar.

Both sweeteners also stimulate the release of gastrointestinal hormones including glucagon-like peptide-1 (GLP-1) and cholecystokinin (CCK), which are associated with satiety signals and slower gastric emptying. This has been explored in research examining their potential relevance to weight management, though no approved weight-loss claims exist for either ingredient under EU or UK food law.

How Are They Digested? Absorption and Gut Tolerance

Digestive tolerance is one of the most practical considerations for everyday consumers, and one area where erythritol and xylitol behave very differently.

Erythritol Side Effects and Digestive Profile

Erythritol is consistently described in the scientific literature as the most digestively friendly of all the major polyols. Because approximately 90 percent of it is absorbed in the small intestine before reaching the colon, there is very little left for gut bacteria to ferment. This significantly reduces the risk of bloating, gas and diarrhoea that are commonly associated with other sugar alcohols including sorbitol and maltitol.

At typical serving sizes found in food products, the vast majority of people tolerate erythritol without any discomfort. At very high doses (generally above 50 g per day), some sensitive individuals may experience nausea or mild abdominal discomfort. Erythritol also does not draw significant water into the intestines through osmosis, which is another reason it is less likely to cause loose stools than other polyols.

Xylitol and Digestive Tolerance

Xylitol is only partially absorbed, with roughly 50 to 75 percent passing through the small intestine and the remainder reaching the large intestine where bacteria ferment it. This fermentation process is what produces the laxative effects commonly associated with sugar alcohols consumed in excess.

For most adults, small to moderate amounts of xylitol (up to around 30 to 40 g per day) are well tolerated. People with greater digestive sensitivity, particularly those with irritable bowel syndrome, may experience discomfort at lower doses. Children may also be more sensitive to its effects than adults.

Dental Health: Which Is Better for Your Teeth?

Both erythritol and xylitol are genuinely beneficial for dental health, and this is one of the most well-established and better-researched areas for both sweeteners.

Regular sugar feeds harmful oral bacteria, particularly Streptococcus mutans, which produce acids that erode tooth enamel and cause cavities. Sugar alcohols do not feed these bacteria in the same way, and both erythritol and xylitol actively interfere with bacterial activity in the mouth.

Xylitol has the longer published track record in dental research and is widely used in toothpastes and chewing gums specifically for its oral health properties. The California Dental Association recommends using xylitol-containing products three to five times daily for a total intake of around 5 grams per day to support dental health.

However, a 2016 literature review published in a peer-reviewed dental journal found that erythritol may outperform xylitol on several key dental metrics. Erythritol effectively reduced dental plaque weight, decreased adherence of S. mutans bacteria to tooth surfaces, inhibited bacterial growth and reduced dental caries more effectively than either xylitol or sorbitol in the studies reviewed.

The 2023 and 2024 Cardiovascular Studies: What You Need to Know

Two high-profile studies have generated significant media coverage in recent years, one focused on erythritol and one on xylitol. Understanding both is essential for a complete and balanced picture, and most competing articles only cover one of them.

The Erythritol Study (Nature Medicine, 2023)

In February 2023, Witkowski, Nemet et al. published a study in Nature Medicine that measured blood erythritol levels in approximately 4,000 patients undergoing cardiovascular assessment at the Cleveland Clinic. Patients with the highest erythritol levels at baseline had a roughly two-fold increased risk of major cardiovascular events compared to those with the lowest levels over a three-year follow-up period. Laboratory experiments also found that erythritol appeared to enhance platelet aggregation in blood samples.

This study has significant and widely acknowledged limitations:

• All participants were already undergoing cardiac assessment, meaning they had elevated baseline cardiovascular risk. The findings may not be generalisable to healthy adults.
• The study observed an association, not a causal relationship. Elevated erythritol in the blood may have been produced endogenously by the body through the pentose phosphate pathway rather than from dietary consumption.
• Dietary erythritol intake was not directly measured. The study could not distinguish between body-produced erythritol and consumed erythritol.
• A Mendelian randomisation analysis, considered a stronger test of causality, did not find a significant link between erythritol and cardiovascular events.

The Xylitol Study (European Heart Journal, 2024)

In 2024, the same research group published a follow-up paper in the European Heart Journal applying a similar methodology to xylitol. They found that elevated plasma xylitol levels were also associated with increased cardiovascular risk markers and appeared to enhance platelet aggregation in a similar manner to erythritol.

This study receives significantly less media attention than the erythritol paper, which creates a misleading impression that erythritol is uniquely problematic. The 2024 data suggests the concern, if confirmed in future research, may be a broader class effect across polyols rather than specific to erythritol.

The Current Scientific Consensus

A comprehensive 2025 review published in Cardiovascular Research (Oxford Academic) concluded that while sugar alcohols have been "implicated in increased cardiovascular risk, a direct causal relationship between their use and cardiovascular events is lacking." The review also noted that Mendelian randomisation trials, which offer stronger causal evidence, do not link sugar alcohols to significant cardiovascular risks.

Current regulatory bodies including the FDA, EFSA and WHO/FAO JECFA continue to classify both erythritol and xylitol as safe for use in foods. Neither has been removed from approved food additive lists. For individuals with existing cardiovascular conditions, discussing sweetener choices with a healthcare professional is a sensible precaution given the evolving nature of this research.

Cooking and Baking: Which Performs Better?

If you use these sweeteners at home, their practical baking and cooking properties are just as important as their nutritional profiles.

Sources: Food science literature; manufacturer technical data. Results may vary by recipe and specific product formulation.

Many commercial sugar-free manufacturers blend erythritol with other sweeteners such as stevia, inulin or steviol glycosides to compensate for erythritol's lower sweetness level and to improve overall texture and mouthfeel in the finished product.

Is Xylitol Safe for Pets?

This is arguably the most important practical safety note in this article. Xylitol is toxic to dogs and potentially other companion animals.

Even small amounts of xylitol can cause life-threatening hypoglycaemia (a rapid and severe drop in blood sugar) and acute liver failure in dogs. The toxic dose is relatively low at approximately 0.1 g per kilogram of body weight for hypoglycaemia. A single piece of xylitol-sweetened chewing gum contains enough xylitol to cause serious harm to a small dog.

Symptoms of xylitol toxicity in dogs include vomiting, loss of coordination, lethargy, weakness and in severe cases seizures and liver failure. If you suspect a dog has consumed any product containing xylitol, contact a veterinarian immediately. Time is critical.

Erythritol is not considered harmful to dogs at the levels typically found in food products. This is a meaningful practical distinction for households with pets when selecting sugar-free products and sweeteners.

Which Should You Choose? A Practical Framework

• For zero blood glucose impact: Erythritol is the stronger choice, with a glycemic index of 0 and no insulin response.
• For baking versatility: Xylitol performs closer to sugar in most standard recipes and handles heat better.
• For digestive comfort: Erythritol is better tolerated by most people, particularly at larger amounts.
• For dental health: Both are beneficial. Xylitol has the longer research track record; erythritol shows stronger results in recent comparative studies.
• For households with dogs: Erythritol is the safer choice. Xylitol must be stored securely away from pets at all times.
• For keto and very low-carb diets: Erythritol is typically preferred, as it contributes no net carbohydrates.

Sugar Alcohols in Diablo Sugar Free Products

If you enjoy treats from the Diablo Sugar Free range, you have already been consuming polyols as the primary sweetening system in many of the products. Common sweeteners used across the Diablo range include maltitol, isomalt, sorbitol, and maltitol syrup, alongside other ingredients such as steviol glycosides.

These sweeteners are chosen because they provide sweetness with a lower impact on blood sugar compared to regular sugar, and they allow qualifying products to carry Sugar Free or No Added Sugar designations where applicable under EU and UK food law.

Sugar replacers like those used in the Diablo range produce a lower blood glucose rise after consumption compared to sugar. This is an EFSA-approved nutritional claim that can be used neutrally and precisely.

Shop Diablo Sugar Free

No Added Sugar Milk Chocolate (85g)

No Added Sugar | Milk chocolate bar, 85g | Made with sweeteners instead of sugar

Shop now

Sugar Free Gummy Bears (75g)

Sugar Free | Classic fruity gummy bears, 75g | Made with polyol sweeteners

Shop now

Coconut Cream Flavoured Wafer (150g)

No Added Sugar | Coconut cream wafer, 150g | Crisp layers with cream filling

Shop now

Hazelnut Chocolate Spread (350g)

No Added Sugar | Hazelnut chocolate spread, 350g | Rich flavour with maltitol sweetener

Shop now

As required by EU Regulation 1169/2011 and its UK equivalent, any Diablo product in which polyols exceed 10 percent of total content carries the mandatory notice: "Excessive consumption may produce laxative effects." This is a standard legal requirement across the category, not unique to the Diablo range, and is designed to help consumers manage their intake.

Frequently Asked Questions