Honey and erythritol are two popular sweeteners with distinct characteristics. Honey, a sweet and viscous substance created by various bees, especially honey bees, is a nourishing source for bee colonies. On the other hand, erythritol is a sugar alcohol found in meso or D- and L-erythrose forms and is a reduced form of erythrulose. Erythritol is synthesized from corn using enzymes.
These alternative sweeteners offer different benefits and baking profiles, making it worthwhile to explore and consider which best suits individual preferences and dietary needs.
Comparing Erythritol vs Honey
| Erythritol | Honey | |
| Substitution ratio | 1 cup: ½ – ¾ cup honey | ½ – ¾ cup: 1 cup erythritol |
| Gluten-free? | Yes | Yes |
| Keto-friendly? | Yes | No |
| Paleo-friendly? | No | No |
| Common Allergens | Sugar alcohols | Honey, some pollens |
| Pantry shelf life (unopened/sealed) | 5 plus years | Indefinite |
| Best for baking | Diabetic friendly desserts | Flaky pastries and baked goods |
Differences Between Erythritol And Honey
Comprising mainly of sugars (approximately 40% fructose and 30% glucose) and water (17%), honey also contains other sugars and a small quantity of vitamins and minerals. Stored below its melting point, honey remains a liquid, gradually thickening with decreasing temperatures. Besides its role as a sweetener, honey is known for its anti-inflammatory, antioxidant, and antibacterial properties. It is commonly used orally to alleviate coughs, topically to treat burns, and promote wound healing.
Erythritol, pronounced as Ear-rith-ri-tall, is a type of sugar alcohol or polyol. It is a water-soluble compound that occurs naturally in various fruits and vegetables. Erythritol is widely utilized as a food additive and sugar substitute. Unlike honey, erythritol is unique in that it contains zero calories. Although found naturally in certain foods and beverages through fermentation, it is primarily produced in laboratories or factories utilizing a fermentation process. Dextrose, derived from corn, is processed to create erythritol.
Taste and Culinary Uses
Honey and erythritol are two sweeteners that offer distinct tastes, flavors, and culinary uses.
Starting with honey, its flavor profile extends beyond sweetness alone. Honey can showcase floral, fruity, smoky, nutty, or earthy notes depending on the nectar source. This wide range of flavors brings depth and complexity to dishes with honey. Honey is a versatile ingredient in cooking, enhancing both sweet and savory dishes. Its unique taste and texture enrich casseroles, sauces, and dressings, imparting a subtle and distinctive flavor profile. Honey’s ability to caramelize also adds chewiness and density to baked goods.
Erythritol offers a different taste experience. With approximately 70-80% sweetness compared to sugar, erythritol provides a fresh taste without lingering aftertaste. Unlike sugar, erythritol is a soluble sugar that easily melts at high heat but does not caramelize. Erythritol’s unique properties, such as its resistance to the browning Maillard reaction, result in lighter-colored baked goods. Due to its reduced sweetness, a slightly higher amount of erythritol, around 25-30% more, may be needed in recipes to achieve an equivalent level of sweetness.
Are Erythritol and Honey Substitutes for Each Other?
Erythritol can substitute honey in recipes, with a cup of it for every ½ cup of honey. Just remember, erythritol is not as sweet as honey, so you may need to adjust the amount for taste. The liquid ratios in your bake may need adjusting too!
Nutritional Profile And Health Benefits
Honey (1 tbsp.):
- Calories: 60
- Total carbs: 17 g
- Sugars: 17 g
- GI: 58
Erythritol (2 tsp)
- Calories: 0
- Total Carbs: 0g
- Sugars: 0g (8g sugar alcohols)
- GI: 0
Honey possesses various therapeutic properties due to its phytochemical, anti-inflammatory, antimicrobial, and antioxidant characteristics. It contains essential bioactive molecules such as flavonoids and polyphenols, acting as powerful antioxidants.
Erythritol demonstrates potential as a healthy alternative for both individuals seeking to reduce sugar intake. It does not impact glucose or insulin levels, making it suitable for people with diabetes.
Diet Suitability
When it comes to dietary suitability, honey and erythritol have different impacts depending on the specific diet you are following. Honey, produced by bees, is not considered vegan due to its origin and production process. It is rich in sugars and carbohydrates, making it unsuitable for diets like ketosis and Whole30, where certain sweeteners are eliminated. However, unadulterated raw honey aligns well with a paleo lifestyle as it is considered a whole food. Pasteurized honey, which undergoes heat processing, is less recommended for a paleo-oriented diet.
On the flip side, erythritol is a low-carb and ketogenic diet-friendly sweetener. It is both vegan and vegetarian-friendly, making it a suitable option for those following plant-based diets. However, erythritol is not considered Paleo or Whole30 approved, so if you strictly follow these diets, it is also advised to avoid erythritol.
How to Store Erythritol and Honey
The best storage method for honey is to keep it in a sealed container like glass jars with an airtight lid. This ensures that it remains protected from air exposure when not in use. Storing honey in non-food plastic or metal containers is not advisable, as these materials can cause honey oxidation. To maintain the freshness of erythritol, storing it in a sealed bag in a cool, dry place is recommended.
Price and Availability
Honey is priced at an affordable starting point of $2.96 per pound, and its cost can increase significantly. Erythritol granules are available for just $0.39 per ounce. Both are found easily enough in supermarkets or online.
Environmental Impact
Honey, produced through beekeeping, offers a low-impact choice. Unlike other farming practices, beekeeping doesn’t rely heavily on machinery or fertilizers, resulting in relatively minimal greenhouse gas emissions from honey production. Bringing honey from the hive to your cupboard is also straightforward, adding to its appeal as a sustainable and natural sweetener.
Erythritol production can be considered relatively sustainable compared to other sweeteners. While further studies may be needed to fully understand the health risks associated with erythritol consumption, its impact appears to be moderate from an environmental standpoint.
Erythritol vs. Honey: The Ultimate Verdict
Honey is a naturally occurring product that can be harvested without much interference to the environment, unlike erythritol, which is synthetically produced from corn syrup and other starches. Honey has been used as a sweetener for centuries, and its health benefits have been well-studied due to its long history of traditional use. In contrast, erythritol is relatively new to the market, and long-term effects are still unknown. Honey also contains various vitamins and minerals, which provide additional benefits when consumed in moderation. Erythritol consists mainly of sugar alcohols and lacks any added nutritional benefit.
You can see where I’m going with this. Honey is the winner for the superior sweetener in this case!
FAQs
Erythritol can serve as a substitute for honey, 1 cup to ½ to ¾ cup of honey. Take into consideration that erythritol may impart a cooling sensation on the palate, which may not be suitable for all dishes.
Despite its popularity in weight loss and diabetes products, erythritol has recently been linked to heightened risks of heart attack and stroke, but only in large doses. Both come with their own health risks.
It is generally recommended to restrict the consumption of sweeteners, but honey can be considered a healthier alternative compared to regular sugar.
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