Xylitol vs. Stevia

Sweeteners will help you enjoy your desserts on a low carb diet. So, which one should you go with: Xylitol or Stevia? Sugar is so yummy, yet so bad for you, particularly if you’re following a low carb diet. It not only puts you out of ketosis but is bad for your teeth as well. Xylitol and stevia are great substitutes for sugar. They are both naturally occurring, and as an added bonus, contain fewer calories than sugar.  So, which one is better for you? Well, read on!

What is Xylitol?

Xylitol is a sugar alcohol that is found in small amounts in vegetables and fruits. It has a refreshing taste, so it’s often used in sugarless chewing gum. It is also used to make mouthwash, toothpaste, creams, and soaps. If you’ve ever had sugar free candy before, the chances are that it was sweetened with xylitol. Besides its use in the food industry, you can also use it at home to make your baked goods and as a sweetener for your coffee or tea. In terms of sweetness, it tastes just like sugar. Xylitol has been used since the 19^th century and has been widely studied. It was first approved for use in the United States by the FDA in the early 1960s. You can safely consume up to 90 grams of xylitol a day. Research even shows that even infants can consume xylitol.

What is Stevia?

Stevia is a sweetener that comes from the leaves of the Stevia plant. Like xylitol, stevia also has a long history. Over 200 years ago, the Indigenous peoples of South America used the leaves of the Stevia plant to sweeten their beverages or just chewed them. The FDA generally recognizes stevia as safe. Stevia is available in packets, as well as beverages. In terms of sweetness, stevia is about 200 times sweeter than sugar. So, you need a lot less of it compared to sugar. It also has a bitter after taste, which some people may not like. According to the World Health Organization, you can safely consume 4 mg of stevia for each kilogram that you weigh. So, if you weight is 60kg (132 pounds), you can safely consume 240 mg of stevia in a day.

                                           Which One is Better on a Low Carb Diet?

Both sweeteners have health benefits, so which one is better may depend on your taste buds. Xylitol tastes very much like sugar and has no bitter after taste. Stevia is much sweeter than sugar. However, it has a bitter aftertaste that some people may not like.