Glycemic index of sweeteners — xylitol, erythritol, stevia (table)
Glycemic index of sweeteners: comparison, differences, and what to realistically choose. Table and specific tips from Bucha.
The sugar substitute market is growing rapidly — according to Grand View Research, it was worth $2.3 billion globally in 2023 and is expected to grow by over 5% annually until 2030 (Grand View Research, 2023). But are all "healthy sweeteners" really equally neutral on glycemia? The answer is no. There's a huge gap between erythritol (GI = 0), xylitol (GI = 7), and maltitol (GI = 35–52), which is important for diabetics, people with insulin resistance, and anyone trying to control their blood sugar spikes. This article gives you a complete comparison table with hard numbers and practical tips on which sweetener to choose and for what purposes.
KEY INFORMATION
• Erythritol and stevia have GI = 0 — they do not raise blood glucose or insulin levels (Nichol et al., Nutrients, 2018).
• Xylitol has GI = 7 — safe for diabetics and people with IR, with documented prebiotic effects for the oral cavity.
• Maltitol has GI 35–52 — it is not a good sugar substitute for those controlling glycemia.
• Xylitol is toxic to dogs — never leave products containing xylitol within their reach.
• EFSA and FDA have recognized erythritol, xylitol, stevia, and sucralose as safe for health in approved doses.
What is the glycemic index and why does it matter for sweeteners?
The glycemic index (GI) is a measure of how quickly a carbohydrate raises blood glucose levels within 2 hours after consumption, compared to pure glucose (GI = 100) or white bread as a reference. The higher the GI, the faster the increase in glycemia and the stronger the insulin response. For table sugar (sucrose), the GI is about 65 (Nichol et al., Nutrients, 2018).
The GI is particularly important for sweeteners, as many are marketed as "natural" or "healthy," without providing any actual glycemic impact. The glycemic load (GL — GI x carbohydrates / 100) is less important for sweeteners used in small quantities, but the GI still indicates whether a given substance enters the circulation as glucose at all.
Why is this important in practice? Someone with insulin resistance or diabetes who replaces sugar with maltitol "because it's a polysugar alcohol and doesn't raise blood sugar" is making a mistake. Maltitol, at higher doses, raises blood sugar levels just like regular sugar. Knowing the GI prevents such misunderstandings.
Comparison table of sweeteners — GI, calories, properties
The table below includes the most popular sugar substitutes available in Poland, with GI data based on published nutritional studies. Data for erythritol, xylitol, and stevia are well confirmed. For some synthetic sweeteners (aspartame, sucralose), the GI is 0 because they are not metabolized to glucose — but the table also includes other relevant parameters.
| Sweetener | GI (glucose=100) | kcal/g | Sweetness vs sugar | Notes and applications |
|---|---|---|---|---|
| Erythritol | 0 | 0,24 | 60–70% | Best for baking, well tolerated in the gut; 90% excreted by the kidneys without metabolism |
| Stevia (pure) | 0 | 0 | 200–300× | Very small dose; possible bitterness at higher concentrations; thermally stable |
| Xylitol | 7 | 2,4 | 100% (like sugar) | Prebiotic effect for the oral cavity; toxic to dogs; laxative effect at >40 g/day |
| Sorbitol | 9 | 2,6 | 60% | Osmotic effect - diarrhea at >20 g/day; often in sugar-free gums |
| Lactitol | 6 | 2,0 | 30–40% | Intestinal prebiotic; causes bloating at higher doses |
| Maltitol | 35–52 | 2,1 | 75–90% | Not recommended for diabetics - significant increase in blood glucose; often found in "sugar-free" chocolates |
| Aspartame | 0 | 4 (but minimal dose) | 180–200× | Thermally unstable — not for baking; controversies regarding microbiome (preliminary data) |
| Sucralose | 0 | 0 | 600× | Thermally stable; approved by EFSA and FDA; no evidence of harm at normal consumption |
| Sugar (sucrose) | 65 | 4,0 | 100% (reference) | Reference point — raises glycemia, triggers insulin release |
How to read this table? For glycemic purposes, the IG column is the most important: erythritol and stevia are clearly the best. For caloric purposes: erythritol (0.24 kcal/g) and stevia (0 kcal/g) win. For baking and cooking properties: erythritol and xylitol behave most similarly to sugar in terms of structure and caramelization.
Erythritol vs xylitol — which to choose and for what?
Erythritol and xylitol are the two most popular „natural” low GI sweeteners, but they are not interchangable – they have different physical, chemical and biological properties that translate into specific applications.
Erythritol is produced by the fermentation of glucose by yeast—a natural, albeit industrial, process. After ingestion, approximately 90% of erythritol is absorbed in the small intestine and excreted unchanged by the kidneys, without metabolism. Therefore, the GI is practically zero and the calories are close to zero. Erythritol is safe for dogs and cats, which is of practical importance for pet owners. It performs well in baking, although it does not caramelize like sugar—products containing erythritol may have a slightly cooling effect in the mouth (a characteristic "frostiness").
Xylitol is a sugar alcohol naturally found in birch trees, corn, and fruits. GI = 7 — minimal, but not zero. Xylitol is metabolized by the body (hence 2.4 kcal/g), but slowly and without insulin spikes. Its main health benefit — aside from glycemia — is its prebiotic effect for oral flora: it inhibits the growth of Streptococcus mutans, the main cariogenic bacteria. Clinical studies confirm a reduction in cavities with regular use of xylitol in gums and lozenges (Nayak et al., ISRN Dentistry, 2012).
A key safety difference: xylitol is highly toxic to dogs, causing severe hypoglycemia and liver damage at a dose of just 0.1 g/kg of body weight. If you have a dog, keep all xylitol products out of their reach.
Stevia — natural or synthetic and what does it mean for health?
Stevia is a plant (Stevia rebaudiana) containing steviol glycosides — stevioside and rebaudioside A — which provide sweetness without calories. Pure steviol glycosides have a GI = 0 and are about 200–300 times sweeter than sugar, so they are used in minimal amounts.
Clinical studies suggest that stevia not only does not raise glycemia but may actively lower it after meals by stimulating insulin and GLP-1 (gut incretin) secretion (Nichol et al., Nutrients, 2018). This makes stevia particularly interesting for diabetics and people with IBS—it's not just "neutral," it can be actively beneficial.
We've noticed that many products labeled "with stevia" actually contain stevioside mixed with maltodextrins or erythritol, which affects the GI of the finished product. Pure stevia (100% steviol glycosides) has a GI of 0. Stevia with maltodextrin as a carrier does not. It's important to read the ingredients, not just the name of the sweetener on the packaging.
Sweeteners and insulin resistance and microbiome — what do the latest studies say?
The discussion about the impact of sweeteners on the microbiome is lively and ongoing. A groundbreaking (but controversial) study by Suez et al. from 2022 published in Cell showed that daily consumption of saccharin and sucralose for 2 weeks altered the composition of the gut microbiome and worsened glucose tolerance in some participants — although the effect was individually varied (Suez et al., Cell, 2022). The study is preliminary and does not allow for generalization, but it does indicate that "zero calories and zero GI" does not necessarily mean "completely biologically neutral.".
Erythritol and xylitol are better studied in this regard. Xylitol is a prebiotic for beneficial oral bacteria. Erythritol, being a compound practically unabsorbed by gut bacteria, has a neutral impact on the microbiome. In the context of insulin resistance: none of the three discussed sweeteners (erythritol, xylitol, stevia) worsen insulin sensitivity with normal consumption — this is important information for those undergoing dietary changes.
How to use erythritol and xylitol in the kitchen — a practical guide
Replacing sugar with sweeteners in the kitchen is not just a 1:1 swap. Each sweetener has different technological properties that affect the texture, taste, and structure of dishes. Knowing these differences helps avoid disappointments — especially in baking.
Erythritol caramelizes at a higher temperature than sugar (around 160°C vs. 160°C for sucrose, but the Maillard reaction is weaker). As a result, baked goods with erythritol are lighter and less brown than those with sugar. Erythritol crystallizes as it cools—especially in fillings and creams—which creates a characteristic "sandy" effect in ice cream. This can be prevented by mixing erythritol with inulin or a small amount of stevia. In teas and beverages, erythritol dissolves more slowly than sugar—stirring vigorously for 30 seconds is recommended.
Xylitol behaves in the kitchen most similarly to sugar: identical sweetness 1:1, good solubility, caramelization similar to sucrose. It is more convenient for hot drinks and baking than erythritol. An important limitation: xylitol does not caramelize the same as sugar at temperatures above 180°C — at very high temperatures, it may decompose. Never leave products with xylitol within reach of dogs — toxicity is a real threat even at small doses.
Stevia (pure glycosides) requires careful dosing to achieve 200-300 times its sweetness. One gram of pure steviol glycosides has the sweetness of about 200 grams of sugar. In practice, a pinch (about 0.3 grams) per cup of tea is more than sufficient. Stevia is heat-stable up to 200°C, making it a good choice for baking—but in its pure form, it can be slightly bitter at higher concentrations. Many "stevia" products blend it with erythritol to neutralize the bitter notes.
Sweeteners and children — are they safe for the youngest?
Parents often ask whether sugar substitutes are safe for children. The answer depends on the specific sweetener and the child's age.
Erythritol is considered safe for children by EFSA and FDA with no established upper limit for healthy individuals. It is absorbed in the small intestine and excreted unchanged — there is no risk of accumulation. It does not cause cavities, which is an additional benefit for children.
Xylitol is commonly used in chewing gums and lozenges for children in Poland precisely because of its documented anti-cavity effect. The doses used in children's products are safe. However, it is important to ensure that children do not consume xylitol in large amounts (over 0.5 g/kg of body weight can cause osmotic diarrhea).
Stevia in amounts used as a sweetener for drinks and dishes is safe for children over 2 years old. EFSA has established the acceptable daily intake (ADI) of steviol glycosides at 4 mg/kg of body weight/day. For a child weighing 20 kg, that is 80 mg per day — many times more than in a typical serving of a drink with stevia.
Synthetic sweeteners (aspartame, acesulfame K) are advised against by some pediatricians for small children due to the principle of caution, although there is no conclusive evidence of toxicity with normal consumption. Erythritol and stevia are a more comfortable choice for parents concerned about minimizing chemical footprints in their child's diet.
Frequently Asked Questions
Which sweetener has the lowest glycemic index?
Erythritol and stevia (pure steviol glycosides) have a GI = 0 — they do not raise blood glucose or insulin levels (Nichol et al., Nutrients, 2018). Xylitol has a GI = 7 — minimal impact, safe for diabetics. Maltitol has a GI of 35–52 and is not a suitable sugar substitute for those managing their glycemia.
Is erythritol better than xylitol?
For glycemia, erythritol is better (GI 0 vs 7). However, xylitol has documented protective properties for dental health — it inhibits the growth of cariogenic bacteria in the oral cavity (Nayak et al., 2012). Erythritol is safer for dogs and better tolerated in the gut at higher doses. The choice depends on the context — both are good for baking and tea.
Does stevia raise blood sugar levels?
No. Pure steviol glycosides have a GI = 0 and are not metabolized to glucose. Studies even indicate an active reduction of postprandial glycemia through the stimulation of GLP-1 and insulin (Nichol et al., Nutrients, 2018). Note: "Stevia" products with maltodextrin as a carrier may have a higher GI than pure stevia.
Are sweeteners safe for insulin resistance?
Erythritol, stevia, and xylitol are safe for individuals with insulin resistance — none cause a significant increase in glucose or insulin. Maltitol and glucose-fructose syrups are not suitable. Synthetic sweeteners (aspartame, sucralose) have a GI = 0, but preliminary data on their impact on the microbiome suggest it is better to limit their intake.
How many kcal do erythritol, xylitol, and stevia have?
Erythritol: 0.24 kcal/g (practically zero — 90% excreted by the kidneys). Xylitol: 2.4 kcal/g (40% less than sugar). Pure steviol glycosides: 0 kcal/g, non-caloric. For comparison, sucrose: 4 kcal/g. At typical amounts used in cooking (a teaspoon for coffee), the caloric difference between erythritol and sugar is about 15–17 kcal.
This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.
Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04
