Jeffrey Salazar
Erythritol is a sugar alcohol that is commonly used as a low-calorie sweetener. It is often made by fermenting the glucose found in cornstarch and has 70% of the sweetness of sugar but only 5% of the calories. Erythritol is also keto-friendly because it doesn't spike blood sugar or insulin levels, making it a popular substitute for those on the keto diet. However, a recent study has found that higher circulating erythritol levels may be linked to an increased risk of heart problems, although it is important to note that the study did not establish causation. While generally considered safe, some people may experience side effects such as headaches and fatigue, and gastrointestinal issues when erythritol is mixed with fructose.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Glycemic index | 0 |
| Calories | 0.2 per gram (20 per 100 grams) |
| Sweetness | 60-80% as sweet as table sugar |
| Carbohydrates | Little to no carbohydrates |
| Calories | 70% of the sweetness of sugar but 5% of the calories |
| Health risks | A 2023 study found higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death |
| Health risks | May cause headaches and fatigue |
| Health risks | May cause bloating, dizziness, nausea, and numbness |
| Health risks | Allergic reactions are rare but possible |
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What You'll Learn
- Erythritol's glycemic index is 0, making it keto-friendly
- Erythritol is a sugar alcohol with 70% of sugar's sweetness
- Erythritol is safe to consume and rarely causes stomach issues
- Erythritol may be linked to an increased risk of heart problems
- Erythritol is a good substitute for sugar in keto-friendly treats
Erythritol's glycemic index is 0, making it keto-friendly
Erythritol is a naturally occurring sugar alcohol found in fruits and fermented foods. It is often made by fermenting the glucose found in corn starch. It has 70% of the sweetness of sugar but only 5% of the calories.
Erythritol is a good keto-friendly option as it has a glycemic index (GI) of 0. The GI is a measure of how quickly foods can raise your blood sugar. Erythritol does not cause a significant rise in blood sugar levels as your body cannot fully break down and absorb carbs from sugar alcohols. This is important because raised blood sugar levels can make it difficult for your body to remain in ketosis, which is key for reaping the benefits of the keto diet.
However, it is important to note that a February 2023 paper in Nature Medicine found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death. It is not yet clear whether consuming erythritol is harmful, as correlation does not equal causation.
Overall, erythritol appears to be a safe and keto-friendly sweetener, but as with any sweetener, it should be consumed in moderation.
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Erythritol is a sugar alcohol with 70% of sugar's sweetness
Erythritol is a sugar alcohol that is often made by fermenting the glucose found in corn starch. It has 70% of the sweetness of sugar but only 5% of the calories. It is a good keto-friendly option as it has a glycemic index of 0 and works well in cooking and baking.
Sugar alcohols are commonly found in keto-friendly products as they don't cause a significant rise in blood sugar levels. This is important because raised blood sugar levels can make it difficult for your body to remain in ketosis, which is key to the keto diet. Erythritol is also a good option because, unlike other sugar alcohols, it is unlikely to cause an upset stomach or have a laxative effect, even in high doses.
However, some people have reported negative side effects from consuming erythritol, including headaches, fatigue, and occasional digestive issues. A recent study also found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death. However, it is important to note that the study only showed correlation, not causation, and more research is needed to understand the potential health effects of erythritol.
Erythritol is often used as a sweetener in keto-friendly products and can be a good option for people following a keto diet who want to reduce their sugar intake without sacrificing sweetness. It is also a common ingredient in sweeteners like Stevia and Monk Fruit, which are also popular keto-friendly options.
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Erythritol is safe to consume and rarely causes stomach issues
Erythritol is a naturally occurring sugar alcohol found in fruits and fermented foods. It is often made by fermenting the glucose found in cornstarch, and has 70% of the sweetness of sugar but only 5% of the calories. It is a good keto-friendly option as it has a glycemic index of 0 and works well in cooking and baking.
Erythritol is generally safe to consume and rarely causes stomach issues. A 1994 Japanese study found that erythritol did not affect glucose, insulin, cholesterol, triglycerides, or electrolytes. It is also recognised as safe by the FDA, with a very low calorie count per gram.
Furthermore, unlike other sugar alcohols, even a very high dose of erythritol is unlikely to cause an upset stomach or have a laxative effect. A study found that a 15-gram dose was well-tolerated by children. Gastrointestinal side effects are rare, but they may occur if you mix erythritol with fructose. However, as fructose should be avoided on the keto diet, this should not be an issue.
While erythritol is generally well-tolerated, some people have reported experiencing headaches and fatigue after consuming it. It is also important to note that a recent study found a correlation between higher circulating erythritol levels and an increased risk of heart attack, stroke, and cardiac death. However, it is important to remember that correlation does not equal causation, and more research is needed to understand the potential health effects of consuming erythritol.
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Erythritol may be linked to an increased risk of heart problems
Erythritol is a sugar alcohol that is often made by fermenting the glucose found in cornstarch. It is commonly used as a sweetener for those on the keto diet, as it has 70% of the sweetness of sugar but only 5% of the calories.
However, recent studies have suggested that erythritol may be linked to an increased risk of heart problems. An initial study by an NIH-funded research team led by Dr. Stanley Hazen examined the relationship between erythritol and heart attacks and strokes. The team found that elevated levels of erythritol and several related artificial sweeteners were associated with a higher risk of cardiovascular events. These findings were then reproduced in two more groups of people in the US and Europe, totaling almost 3,000.
Further studies have supported these results, with one study finding that erythritol plasma levels spiked and remained 1000 times higher for hours after consumption, staying above the threshold linked to heightened clotting risks for more than two days. This is a concern as consuming erythritol can increase blood clot formation, which could, in turn, increase the risk of heart attack or stroke. In fact, individuals with high erythritol levels had double the risk of heart attack or stroke, making erythritol the best predictor of heart problems, even above high cholesterol levels.
While correlation does not equal causation, and more research is needed to confirm the long-term effects of erythritol, the current evidence suggests that erythritol may be linked to an increased risk of heart problems.
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Erythritol is a good substitute for sugar in keto-friendly treats
Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It is often made by fermenting the glucose found in cornstarch. It has 70% of the sweetness of sugar but only 5% of the calories.
While erythritol is generally well-tolerated, some people have reported experiencing headaches, fatigue, and occasional digestive issues when consuming it. Additionally, a recent study found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death. However, it's important to note that correlation does not equal causation, and more research is needed to understand the potential health effects of erythritol.
It is always recommended to consult a healthcare provider before starting any new diet or using new sweeteners, especially if you have any health concerns or are taking medications.
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Frequently asked questions
Erythritol is a keto-friendly sweetener as it doesn't spike your blood sugar or insulin levels. It is a low-calorie, low-carb sugar alcohol that is two-thirds as sweet as sugar. However, some people have reported side effects such as headaches and fatigue.
Other keto-friendly sweeteners include Stevia, monk fruit, and xylitol. These are considered safe by the FDA and are lower in calories and carbohydrates than table sugar.
While erythritol is generally considered safe, a 2023 study found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death. However, it is important to note that the study only showed correlation and not causation.
