Erythritol: Benefits, Side Effects, and Is It Really Safe?

Erythritol, a low-calorie sugar substitute, has gained popularity for its sweet taste and minimal impact on blood sugar levels. This natural sugar alcohol is often used in sugar-free and reduced-calorie products, offering a way to satisfy sweet cravings without the calories of regular sugar. While erythritol is considered a healthier alternative by many, questions remain about its safety and potential side effects, making it a topic of interest for those looking to reduce their sugar intake. In this article, we will learn about erythritol, exploring its properties, benefits, and potential drawbacks.

What is Erythritol?

Erythritol is a naturally occurring sugar alcohol, often commercially produced by fermenting dextrose derived from corn. It is approximately 60%-70% as sweet as sugar but does not raise blood sugar levels or contribute to tooth decay. Commonly used in low-calorie foods and beverages, erythritol offers a sugar-like taste without the calorie burden. Its unique properties make it an attractive option for those seeking to reduce their sugar intake.

Nutritional Profile of Erythritol

The table below highlights the nutritional profile of 1 g of erythritol:

Health Benefits of Erythritol

Erythritol, a natural sugar alcohol, offers several health benefits that make it a potential alternative to traditional sweeteners. Here are some of the key advantages of incorporating erythritol into your diet:

1. Does Not Spike Blood Sugar or Insulin

One of the most significant advantages of erythritol is its minimal effect on blood glucose and insulin levels. This makes it a safe choice for both healthy individuals and those with diabetes who need to monitor their blood sugar closely. Unlike regular sugar, erythritol does not cause a rapid rise in blood glucose, allowing for better management of dietary restrictions without compromising on taste.

2. Low in Calories

Another key benefit of erythritol is its low calorie content. Compared to regular sugar, erythritol contains only about 5% of the calories, making it an ideal substitute for those looking to reduce their overall calorie intake. By providing sweetness without contributing significantly to energy intake, erythritol can support weight management goals and help individuals maintain a balanced diet.

3. May Benefit Dental Health

In addition to its blood sugar and calorie benefits, erythritol may also help protect dental health. Studies have shown that erythritol can inhibit the growth of harmful bacteria in the mouth, which contributes to tooth decay. Compared to other sugar alcohols like xylitol and sorbitol, erythritol has been found to be more effective in maintaining oral health by preventing acid production.

4. Digestive Tolerance is Better Than Other Sugar Alcohols

Unlike some sugar substitutes that can cause gastrointestinal discomfort, erythritol is generally well-tolerated by most people. This is because erythritol is mostly absorbed in the bloodstream and excreted in urine, reducing the likelihood of digestive side effects such as bloating and diarrhoea. For individuals with sensitive digestive systems, erythritol may be a more comfortable alternative to other sugar alcohols.

5. Antioxidant Properties

Erythritol possesses antioxidant properties that help combat oxidative stress. It can neutralise free radicals and reduce oxidative stress, particularly by targeting hydroxyl radicals. This activity may help protect cells and tissues from oxidative damage linked to chronic diseases like diabetes and cardiovascular disorders.

6. Supports Weight Loss Goals

Finally, erythritol may support weight loss efforts by promoting feelings of fullness and reducing overall calorie intake. Studies have shown that erythritol can increase the secretion of satiety hormones, such as cholecystokinin (CCK), which help signal a sense of fullness to the brain. By curbing appetite, erythritol can be a valuable tool for those looking to manage their weight effectively.

Side Effects of Erythritol

Some individuals may experience the following erythritol side effects:

• Digestive discomfort, such as bloating, cramping, gas, and diarrhoea, particularly when consumed in large amounts
• Potential cardiovascular risks, including increased blood clot formation, heart attack, and stroke, as suggested by recent studies
• Disruption of the gut microbiome, which may reduce beneficial gut bacteria and impact metabolic health over time
• In rare cases, allergic reactions like hives, swelling, or difficulty breathing

If you experience any of these erythritol side effects, it is advisable to reduce your intake or consult your doctor.

How to Use Erythritol in Your Diet?

When incorporating erythritol into your diet, consider the following tips:

• Begin with small portions to reduce the likelihood of digestive discomfort
• Use erythritol as a replacement for sugar in baking recipes, such as cookies and cakes
• Dissolve erythritol in beverages like coffee, tea, or smoothies for a calorie-free sweetness

While erythritol can be a useful sugar substitute, it is crucial to consider its safety before making it a regular part of your diet.

Is Erythritol Safe?

Are you wondering, what are the dangers of erythritol? The current evidence suggests that caution should be exercised when consuming erythritol. Although the Food and Drug Administration (FDA) has designated it as “Generally Recognised as Safe” (GRAS), recent studies have linked high erythritol intake with increased cardiovascular risks, such as blood clot formation and arterial blockages.

It is well-tolerated by most people, as it’s absorbed in the small intestine and excreted unchanged, minimising digestive issues. As a precautionary measure, it is recommended to consume erythritol in moderation to minimise the risk of potential side effects and adverse health outcomes.

How is Erythritol Made?

Erythritol is produced through a fermentation process that involves simple sugars, such as glucose, which are typically derived from corn starch or other sugary substrates. The process involves the following steps:

• Microorganisms, such as yeast, ferment the sugars to produce erythritol
• The erythritol is then purified through filtration, chromatographic separation, and crystallisation to achieve high purity

While the production process is generally safe, it’s important to note that some individuals may need to limit or avoid erythritol consumption.

Who Should Avoid Erythritol?

Although erythritol is recognised as safe for most people, certain individuals should be cautious:

• Those with rare hereditary conditions like erythritol intolerance
• People with sensitivities to sugar alcohols
• Individuals with pre-existing gastrointestinal disorders

These groups may experience digestive discomfort, such as bloating, gas, or diarrhoea, when consuming erythritol. If you are uncertain about the suitability of erythritol in your diet, consult your doctor for personalised advice.

Conclusion

Erythritol, a low-calorie sweetener produced through fermentation, offers several benefits, such as reduced calorie intake without elevating blood sugar levels. While it is generally considered safe, some individuals may experience gastrointestinal issues when consuming erythritol. As with any dietary change, it’s crucial to consume erythritol in moderation and monitor your personal tolerance. Overall, erythritol can be a healthy alternative for those seeking to reduce their sugar intake, provided they are mindful of their individual needs and reactions.

Frequently Asked Question (FAQs)

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC9824470/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC5756564/
3. https://www.nih.gov/news-events/nih-research-matters/erythritol-cardiovascular-events
4. https://www.tandfonline.com/doi/full/10.1080/07388551.2017.1380598
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5011233/