Honey vs Erythritol: Sugar Alcohol or Natural Sugar?

What erythritol is

Erythritol is a sugar alcohol found in small amounts in some fruits and fermented foods. Commercially, it is made by fermenting glucose, usually from corn. It looks like white sugar, is about 60 to 70 percent as sweet, and provides almost no calories because most of it is absorbed and excreted unchanged.

It is common in keto products, sugar-free drinks and monk fruit or stevia blends.

Honey vs erythritol at a glance

Key differences:

What the 2023 study found

A 2023 study led by Cleveland Clinic researchers and summarized by the National Institutes of Health found that people with the highest blood erythritol levels were about twice as likely to have a heart attack, stroke or death over three years as those with the lowest levels. Lab tests showed erythritol made platelets more prone to clotting, and in a small group of volunteers, an erythritol-sweetened drink raised blood levels sharply for days.

The study showed association, not proof of cause, and many participants already had heart risk factors. Researchers called for more safety studies.

Taste differences

Erythritol tastes clean but has a noticeable cooling sensation, like mint without the mint flavor. It is less sweet than sugar, so it is often blended with monk fruit or stevia. Honey tastes richer and more complex, with flavors that change with the flowers.

Baking with erythritol vs honey

Erythritol provides bulk like sugar but does not caramelize or brown, and it can recrystallize as baked goods cool, giving a slightly crunchy texture. It does not hold moisture well, so baked goods can dry out faster.

Honey browns quickly and keeps baked goods moist. Use about three quarters as much honey as sugar, reduce liquids and lower the oven by 25°F. Our baking with honey guide has details.

Digestion

Erythritol is generally better tolerated than other sugar alcohols like sorbitol or maltitol, but large amounts can cause bloating, gas or nausea in some people. Honey is mostly fructose and glucose; people with fructose malabsorption may find large servings of honey uncomfortable. Our article on whether honey is low FODMAP covers that.

Blood sugar

Erythritol has minimal effect on blood sugar and insulin, which is why it is popular for people with diabetes or on low-carb diets. Honey raises blood sugar and must be counted as carbohydrate. People with diabetes should follow their care team's advice.

Reading labels

Erythritol often hides in products labeled with monk fruit or stevia on the front. Check the ingredient list for erythritol if you want to limit it. Under the FDA's honey labeling guidance, products sold as honey must be pure honey, without added sweeteners.

Added sugar limits

Honey counts as added sugar. The American Heart Association suggests limiting added sugars to about 25 grams a day for most women and 36 for most men. A tablespoon of honey has about 17 grams of sugar.

A balanced approach

Rather than swapping one sweetener for another wholesale, many dietitians suggest reducing overall sweetness over time. Use smaller amounts of a flavorful sweetener, like a drizzle of raw honey, and let your taste adjust.

• Taste first, then sweeten
• Use flavorful honey so a little goes far
• Pair sweet foods with protein and fiber
• Cut sweetener gradually in drinks

Safety notes

Never give honey to babies under 12 months. Ask a doctor about sugar alcohols for children. If you have heart disease or clotting risks, talk with your doctor about erythritol in light of recent research.

When honey makes sense

Honey is the better choice when flavor, browning and moisture matter: honey cakes, glazes, dressings, yogurt and tea. Raw Wildflower Honey from New York State is a versatile everyday jar, and Raw Buckwheat Honey adds deep flavor so a little goes a long way.

The takeaway on honey vs erythritol

Honey vs erythritol is a choice between flavor with calories and near-zero calories with trade-offs in taste, texture and open research questions. Use either in moderation and choose based on your goals.

Honey vs erythritol in drinks

Erythritol dissolves in hot and cold drinks but can leave a cooling aftertaste in plain tea and coffee. Honey dissolves best in warm drinks and adds body and aroma. In iced drinks, a honey syrup made with a little warm water mixes in smoothly.

Savor a little honey

Explore our raw honeys in the shop, or try four in the Pure Raw Honey Sampler. Save with a 3 jar or 6 jar pack of any honey, and orders over $50 ship free.