Milly Gaines
Erythritol is a sugar alcohol that is often used as a sugar substitute in low-calorie and low-sugar products. It is popular among people following a ketogenic diet due to its low-calorie and low-carb content. Erythritol is about 70-80% as sweet as sugar and contains only 5-6% of the calories, with some sources claiming it to be a zero-calorie food. While erythritol is generally well-tolerated with few side effects, recent studies have linked it to an increased risk of heart attack and stroke, causing concern among those following a ketogenic diet.
| Characteristics | Values |
|---|---|
| Calories | Contains 0.2 calories per gram, which is 5-6% of the calories in sugar |
| Carbohydrates | Very low-carb |
| Taste | 70-80% as sweet as sugar |
| Blood sugar | Does not raise blood sugar |
| Insulin | Does not affect insulin levels |
| Health risks | Linked to higher risks of heart attack and stroke, and cardiac death |
| Side effects | May cause digestive issues, such as nausea, vomiting, and stomach cramps |
| Medication interactions | May interact with blood thinners and diabetes medications |
| Dental health | Helps prevent cavities |
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What You'll Learn
Erythritol is a sugar alcohol
Erythritol is a popular sweetener on the ketogenic diet because it is low in carbohydrates and does not affect glucose or insulin levels. It is also well-tolerated and has few side effects. However, it is important to consume it in moderation as part of a healthy and balanced keto diet. Erythritol is also added to many sugar substitutes that are sold as "natural" alternatives to sugar, including some formulations of stevia and monk fruit sweeteners. Monk fruit extract contains no calories or carbohydrates and is another great option for a ketogenic diet.
While erythritol is largely safe and causes little digestive discomfort, there are a few downsides. Since it is fermented from corn or wheat, people who are allergic to these ingredients may still notice digestive symptoms. Additionally, some people may experience more severe digestive problems, such as nausea, vomiting, and stomach cramps. Erythritol may also interact with certain medications, such as blood thinners and diabetes medications. It is important to talk to a doctor before consuming erythritol if you are taking any medications.
Recent research has also linked erythritol to an increased risk of heart attack and stroke, although it is important to note that the research only found an association and not causation. As such, it may be a good idea to limit the amount of erythritol consumed, especially for those with a history of blood clots or stroke.
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Erythritol is low-calorie and low-carb
Erythritol is a sugar alcohol—a naturally occurring compound that stimulates the sweet taste receptors on your tongue to mimic the taste of sugar. It is about 70-80% as sweet as regular sugar, yet it contains only 5-6% of the calories, with just 0.2 calories per gram. Erythritol has 4 grams of carbohydrates per teaspoon, but studies show that it may help lower blood sugar levels in the body.
Because erythritol does not increase glucose or insulin levels, it is popular among people with diabetes or those seeking to lose weight. It is also widely used in the keto world because it is low in carbs. Erythritol is excreted from the body and is not metabolized, making it a very-low-calorie choice. It is also a favourite of food manufacturers because its taste and texture are closer to table sugar than other non-nutritive sweeteners.
Erythritol is added to many sugar substitutes that are sold as "natural" alternatives to sugar, including some formulations of stevia and monk fruit sweeteners. Sugar-free products containing erythritol are often recommended for people with obesity, diabetes, or metabolic syndrome who are looking for options to help manage their sugar or calorie intake. Erythritol is also ideal for keto-friendly baked goods and treats, without having to worry about the carb count.
However, it's important to note that erythritol may cause digestive issues for some people, and it has been linked to an increased risk of heart attack and stroke. While this research has found a correlation, it is important to remember that correlation does not equal causation. If you are concerned about the potential health risks of erythritol, it is best to consult with a healthcare professional.
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Erythritol may cause digestive issues
Erythritol is a sugar alcohol—a naturally occurring compound that stimulates sweet taste receptors on the tongue to mimic the taste of sugar. It is often used as a sugar alternative in low-calorie and low-sugar products. It is also added to artificial sweeteners to "bulk them up".
Erythritol is popular among people following a ketogenic diet because it is low in calories and carbohydrates. It is also well-tolerated, with few side effects, and has some potential health benefits. For example, it has been found to lower blood sugar levels and act as an antioxidant.
However, erythritol may cause digestive issues for some people. This is because erythritol is not fully metabolized in the digestive tract. While this means that it contains very few calories, it also means that it can lead to digestive symptoms such as nausea, vomiting, and stomach cramps. People with corn or wheat allergies may also experience digestive symptoms as erythritol is typically produced by fermenting these grain products.
Overall, erythritol is generally considered safe to use with a keto diet, but moderation is key to avoiding undesired side effects.
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Erythritol may increase the risk of heart attacks and strokes
Erythritol is a non-caloric, Keto-friendly sweetener that is about 70-80% as sweet as sugar. It is a sugar alcohol, a class of naturally occurring compounds that stimulate the sweet taste receptors on your tongue to mimic the taste of sugar. Erythritol is also used in baking and cooking and can be substituted for sugar in a wide variety of recipes.
While erythritol has been recommended for low-carb and Keto diets, recent studies have found a link between erythritol and an increased risk of heart attacks and strokes. An initial study with more than 1,000 people found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death over three years. These findings were then confirmed in two more groups of people in the US and Europe, totaling almost 3,000. The researchers also developed a method to better distinguish erythritol from related compounds, and these measurements reproduced the association between erythritol and cardiovascular events.
It is important to note that the study cannot establish causation, only an association. As such, further research is needed to understand the long-term health consequences of consuming erythritol. However, given the prevalence of erythritol in artificially sweetened foods, these findings highlight the need for more in-depth research into its potential health risks.
In the meantime, it may be advisable for those with a history of blood clots or strokes to find alternatives to erythritol, as the study pointed to an increased potential clotting risk among those with high amounts of erythritol in their blood. Additionally, those taking medications, especially blood thinners and diabetes medications, should consult their doctor before consuming erythritol. While erythritol may be a helpful tool for managing sugar cravings and weight loss, it should be treated as an occasional treat rather than a daily staple.
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Erythritol is popular among people with diabetes
Erythritol is a sugar alcohol—a class of naturally occurring compounds that stimulate the sweet taste receptors on the tongue to mimic the taste of sugar. It is about 70%-80% as sweet as regular sugar and contains nearly zero calories.
However, it's important to note that erythritol may interact with certain medications, such as blood thinners and diabetes medications. Additionally, while erythritol is generally recognized as safe (GRAS) by the U.S. Food and Drug Administration (FDA), there is increasing research associating it with serious health risks, including an increased risk of heart attack and stroke. As such, it is recommended to consume it in moderation as part of a healthy and balanced diet.
People with diabetes should be cautious about their total carbohydrate intake and limit sugary foods to special occasions, eating them in smaller portions. While erythritol can be a helpful tool for managing blood sugar, it is always a good idea to consult with a healthcare professional or a certified dietitian to determine the most appropriate food choices for one's individual health needs.
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Frequently asked questions
Erythritol is a sugar alcohol that is often used as a sugar alternative on the ketogenic diet. It is well-tolerated with few side effects and has close to zero net carbs. It is also low-calorie and does not increase glucose or insulin levels, making it a popular choice for people with diabetes or those seeking to lose weight.
Erythritol has been linked to an increased risk of heart attack and stroke. It may also cause digestive issues such as nausea, vomiting, and stomach cramps. Additionally, erythritol may interact with certain medications such as blood thinners and diabetes medications.
Erythritol can be used as a sugar substitute in baking and cooking. It measures one-for-one when replacing sugar in recipes, but it tends to have a cooling mouthfeel and doesn't dissolve as well, which can result in a slightly gritty texture. It is important to use erythritol in moderation as part of a healthy and balanced keto diet.
