Erithritol Carb Counting: A Guide For Keto Dieters

Erythritol is a sugar alcohol, or polyol, that is frequently used as a low-calorie, very-low-carb sweetener. It is a popular choice for those on the keto diet as it has zero net carbs and does not affect blood sugar levels.

To calculate net carbs for keto, you must subtract the dietary fibre and certain sugar alcohols from the total carbohydrates. Erythritol is an exception to this rule, as it is the only sugar alcohol that can be completely subtracted from the total carbs.

However, it is important to note that erythritol may have some side effects, such as allergic reactions, and it is recommended that pregnant women avoid it.

Erythritol is a sugar alcohol with a glycemic index of 0

Erythritol is a naturally occurring sugar alcohol found in small quantities in some fruits like grapes and watermelon, and also in some fermented foods like cheese and soy sauce. It is a low-calorie, very-low-carb sugar alcohol that is two-thirds as sweet as sugar. It is one of the most popular keto-friendly sweeteners.

Erythritol is well-tolerated with few side effects, and has close to zero net carbs. It also has some potential health benefits. For instance, erythritol can help to prevent cavities and reduce plaque. It also has antioxidant properties, and can help to lower blood sugar and improve insulin resistance.

Erythritol is an ideal sugar alternative on the ketogenic diet as it doesn't raise blood sugar or insulin levels. It is also safe for those with diabetes or prediabetes.

Erythritol has a glycemic index of 0, which means it is a good choice for low-carb keto treats. It is effectively a very-low-calorie choice as 90% of erythritol is excreted from the body unchanged.

Overall, erythritol is a great choice for those on a keto diet as it has few side effects, virtually no calories, and zero carbs, while offering potential health benefits.

Erythritol has 65-80% of the sweetness of table sugar

Erythritol is a sugar alcohol that is around 60% to 80% as sweet as table sugar. It is a popular sugar substitute and is often used in keto and other low-carb diets.

Erythritol is a naturally occurring compound, found in small amounts in fruits like grapes and watermelon, as well as some fermented foods like cheese and soy sauce. However, due to the small amounts present in these natural sources, erythritol for commercial use is typically produced by fermenting glucose from corn or wheat starch.

As a sugar alcohol, erythritol has a different chemical structure to regular sugar. This means that, unlike sugar, it is not metabolised by the body and provides no calories. Instead, it is quickly absorbed into the bloodstream and then excreted in urine. This makes it a popular choice for those on low-carb diets, as it does not impact blood sugar or insulin levels.

However, it is important to note that erythritol is less sweet than table sugar, so larger amounts are needed to achieve the same level of sweetness. It also has a cooling effect on the tongue, which may be undesirable in large doses, particularly in baked goods.

In addition, while generally considered safe, some people may experience digestive issues when consuming large amounts of erythritol, such as bloating, cramping, excess gas and diarrhoea. More recent research has also suggested a potential link between erythritol consumption and an increased risk of heart attack, stroke and other cardiovascular issues, although further studies are needed to confirm this.

Erythritol has close to zero net carbs

Erythritol is a sugar alcohol, or polyol, that is found naturally in small quantities in some fruits and fermented foods like grapes, watermelon, cheese, and soy sauce. It is also produced industrially through the fermentation of glucose derived from corn using yeast.

Erythritol is a low-calorie, very-low-carb sweetener that is two-thirds to four-fifths as sweet as table sugar. It has close to zero net carbs because it is indigestible by humans, who lack the necessary enzymes to break it down. As a result, erythritol passes through the body without affecting blood glucose levels. It is excreted mostly unchanged through urine and has a glycemic index of 0.

The United States FDA labels erythritol as having 0.2 calories per gram, while other countries label it as zero-calorie. Erythritol's glycemic index of 0 means it does not cause spikes in blood sugar or insulin levels, making it a keto-friendly sweetener.

Erythritol is also beneficial for oral health as it suppresses biofilm formation, helping to prevent cavities and maintain a healthy oral microbiome. It has been shown to be more effective than other sugar alcohols like sorbitol and xylitol in reducing plaque, harmful bacteria, and cavities.

In addition, erythritol may offer potential health benefits such as reducing oxidative stress, improving blood sugar control in people with type 2 diabetes, and possibly reducing hunger by slowing gastric emptying and reducing the glycemic index of other carbohydrates.

Erythritol has been linked to improved oral health

Firstly, it can reduce dental plaque weight and the number of dental caries, which are cavities in the teeth. Erythritol also reduces the growth of dental plaque and the adherence of common streptococcal oral bacteria to tooth surfaces, such as S. mutans. This reduction in harmful bacteria can also lower the risk of dental caries.

Secondly, erythritol can be used as a suitable matrix for subgingival air-polishing to replace traditional root scaling in periodontal therapy. This means that erythritol can be used to clean the area between the gums and teeth, providing an alternative to traditional scaling and root planing methods.

Thirdly, erythritol is non-cariogenic, meaning it does not contribute to tooth decay. This is because it is not a substrate for cellular aggregation of S. mutans and is not utilised for water-insoluble glucan synthesis and cellular adherence.

Finally, erythritol has a sweet taste, is well-tolerated, and is non-caloric, making it a suitable sugar substitute in food and beverages. It has been shown to reduce sugar consumption, which can help prevent diabetes and obesity.

Overall, the evidence suggests that erythritol has beneficial effects on oral health and can be a useful tool in maintaining and improving oral hygiene.

Erythritol may cause an allergic reaction in rare cases

Erythritol is a natural sugar alcohol found in some fruits and fermented foods, and it is also used as a sweetener in beverages, candies, gums, chocolates, and ice creams. It is generally considered safe for consumption by the FDA, but excessive intake may cause worsened symptoms of irritable bowel syndrome and, in rare cases, allergic reactions.

In rare instances, the consumption of erythritol has been linked to anaphylaxis, a severe and potentially life-threatening allergic reaction. A case report from Korea described a 36-year-old woman who experienced anaphylaxis after ingesting an erythritol-containing drink. She presented to the emergency department with dyspnea and angioedema, and her blood pressure dropped to a concerning level. The symptoms improved after the administration of an antihistamine, glucocorticoid, and epinephrine. Skin prick tests confirmed that the patient had an allergy to erythritol.

Another case of erythritol-induced anaphylaxis was reported in Spain, where a 61-year-old woman experienced anaphylaxis after eating an ice cream containing erythritol. Additionally, a Japanese woman experienced allergic urticaria after consuming a canned tea product containing erythritol. These cases highlight the potential for rare but severe allergic reactions to erythritol.

It is important to note that allergic reactions to food additives, including erythritol, are uncommon and can be challenging to diagnose. If you suspect an allergy to erythritol or any other food additive, it is crucial to seek medical advice and undergo appropriate testing to confirm the allergy.

Furthermore, while erythritol is considered safe for consumption, excessive intake may lead to digestive issues such as diarrhea or increased stool frequency. It is always advisable to consume any food or sweetener, including erythritol, in moderation to avoid potential side effects.

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