Stevia vs. Xylitol
There are so many 'natural' non nutritive sweeteners in the market right now, it can be overwhelming to understand the black and white of it all. In this blog, I explain and critique the two most popular sweeteners, xylitol and stevia.
Xylitol
What is it?
Xylitol is a sugar alcohol (a mix of sugar and alcohol), usually manufactured from the birch tree, or from corn products. Ideally, xylitol using birch bark should be first choice, as most corn derived products have been genetically modified. It is suggested to substitute xylitol for sugar at a 1:1 ratio.
How does the body respond to it?
Xylitol has a REALLY low glycaemic index (G.I.- the rate at which it effects blood sugar), and has been shown in various studies to have little to no effect on blood sugar and insulin, which is a very positive point when it comes to any sweetener. As I will discuss below, though, this is inconsistent with what we know about sweet receptors and the release of insulin. Research done on xylitol has been carried out by diabetic associations, the same associations that recommend fructose as a safe source of sugar for diabetics and the promotion of white bread, so for me personally this is not a valuable source of information.
Anyway...
It’s absorbed into the small intestine, and so in some it may cause some gas and bloating. The persons individual tolerance will determine the amount that can be consumed before any abdominal effects can be seen.
As well as being a sweetener, xylitol possesses benefits for the mouth, as it starves harmful bacteria, increases calcium absorption and has the ability to whiten teeth.
*Xylitol is extremely deadly for dogs- keep right away from your furry friends!
What is it?
Stevia rebaudiana is a plant that hails from parts of South America, such as Brazil and Peru. It’s used in naturopathic medicine (the steviol glycocide extracts) as a blood sugar tool. It has a G.I. of zero.
How does the body respond to it?
As mentioned above, naturopaths use stevia to assist with the control of blood sugar, so it’s to be used with caution for those who have low blood sugar, or are using blood sugar lowering medication. It’s also important to note that therapeutically, the whole leaf is used, not the processed white granules, which are 300-400 times sweeter than regular sugar, as opposed to the leaf, which is only 30-40 times sweeter.
Although stevia activates the sweet receptors on the tongue, it does not raise blood sugar at time of ingestion, which is a good thing... however..
According to the Global Stevia Institute, there is no residue in any way, shape, or form during digestion, and therefore they claim that both blood sugar insulin is not effected. This conflicts with the naturopathic belief that stevia lowers blood sugar, and the majority of the research is actually quite conflicting.
The bottom line is, that stevia, like any other sweetener, will activate an insulin response, simply because it is sweet on the tongue. I know all of this may sound confusing, and I myself was struggling to understand the research vs. the biochemistry knowledge I have. Just remember that when something sweet hits your tongue, it sends a message to your brain and body based simply on taste, and not on what it actually is and it's nutritive content.
Final word
If you're trying to sort out your blood sugar or simply ween off sugar, it is best to keep away from ALL sweeteners. Otherwise, in moderation, both xylitol and stevia are safe.
I hope this has helped you understand these 2 common sweeteners a little more, and helps you choose your snacks with more clarity.
