Erythritol And Keto: A Sweetener's Guide

Erythritol is a sugar alcohol that is often used as a sugar alternative for those on the keto diet. It is a low-calorie, low-carb sweetener that is two-thirds as sweet as sugar and is one of the most popular keto-friendly sweeteners. Erythritol is produced by fermenting grain products, typically corn or wheat, and is convenient for those seeking sugar alternatives as it measures one-for-one when replacing sugar in recipes. It also does not spike blood glucose or insulin levels.

Erythritol's health benefits

Erythritol is a sugar alcohol that is often used as a low-calorie sweetener. It has numerous health benefits, including:

Oral Health and Cavity Prevention

Erythritol is an excellent alternative to sugar when it comes to dental health. Unlike sugar, it does not contribute to cavities or tooth decay. Erythritol works by suppressing biofilm formation, which are colonies of bacteria that can form on teeth and gums and lead to gingivitis and an unhealthy oral microbiome. Research has shown that it is more effective than other sugar alcohols like sorbitol and xylitol in reducing plaque, decreasing harmful bacteria, and reducing cavities.

Antioxidant Properties

Erythritol may also act as an antioxidant, scavenging free radicals and inhibiting the destruction of red blood cells. A study on diabetic rats found that it potentially offered protection against hyperglycemia-induced vascular damage.

Blood Sugar and Type 2 Diabetes

Erythritol is an ideal sweetener for people with insulin resistance or type 2 diabetes. It does not spike blood sugar or insulin levels, making it a suitable sugar replacement for diabetics. A 12-week study on type 2 diabetes patients showed that consuming 15-20 grams of erythritol per day resulted in lower blood sugar and improved insulin resistance.

Hunger Reduction

Erythritol slows gastric emptying, which helps reduce the glycemic index of other carbohydrates. This means that when consumed with other carbs, it slows the release of sugar into the bloodstream, helping you feel fuller for longer and leading to reduced cravings and appetite.

Weight Management

Erythritol contains zero calories and zero carbs, making it a helpful tool for weight management. It can be used as a sugar substitute for people following a keto or other low-carb diets. However, it is important to note that excessive consumption may lead to weight gain, as suggested by a 2017 study.

Intestinal Health

Erythritol is well-tolerated and does not cause the same gastrointestinal issues as other sugar alcohols. It is absorbed into the bloodstream and excreted in the urine, rather than being broken down or metabolized in the gut. This makes it a good choice for those with intestinal health concerns.

Erythritol's side effects

Erythritol is a keto-friendly sugar alcohol that is generally well-tolerated and has few side effects. However, some people may experience side effects, especially with excessive consumption. Here are some potential side effects of erythritol:

Gastrointestinal Issues:

Erythritol is known to cause digestive problems in some individuals. It can lead to bloating, cramps, gas, and diarrhoea. This is because erythritol can result in increased water in the intestines, which can cause a laxative effect. However, gastrointestinal side effects are rare and typically only occur when erythritol is mixed with fructose, which is avoided on the keto diet.

Nausea and Headaches:

Excessive consumption of erythritol may also lead to nausea and headaches. These symptoms are often a result of excessive diarrhoea, as the body becomes dehydrated.

Allergic Reactions:

In rare cases, people may have an allergic reaction to erythritol. There has been a documented case of a child experiencing anaphylaxis, a life-threatening reaction, after consuming erythritol. Allergic reactions can also cause milder symptoms such as urticaria (hives), which are uncomfortable but not life-threatening.

Overeating and Weight Gain:

Since erythritol is not digested by the body, it may trick the brain into thinking you are still hungry, leading to overeating. Additionally, studies have suggested a link between high erythritol levels and increased abdominal fat gain, although more research is needed to understand this connection fully.

Long-term Gastrointestinal Issues:

Continual consumption of large amounts of erythritol may lead to long-term gastrointestinal issues such as chronic heartburn, irritable bowel syndrome, and indigestion. These issues can cause extreme stress, as there is a powerful connection between stress and stomach trouble.

Potential Impact on Brain-Gut Signalling:

Consumption of erythritol and other non-nutritive sweeteners (NNS) has been associated with bacterial dysbiosis, which means they can potentially kill good bacteria in the gut and alter its microbiome. This could hypothetically impact brain-gut signalling and lead to impaired insulin sensitivity, increased insulin resistance, food cravings, and weight gain in the long term.

It is important to note that the side effects of erythritol are typically mild and rare, and it is generally considered safe for consumption. However, as with any sweetener, moderation is key to avoiding undesirable side effects.

Erythritol's impact on blood sugar

Erythritol is a sugar alcohol that is often used as a sugar substitute, especially in keto and other low-carb diets. It is naturally occurring in some fruits and fermented foods, but it is also commercially produced through the fermentation of glucose from corn or wheat.

Erythritol has been shown to have little to no impact on blood sugar levels. Research has found that it does not increase insulin or glucose levels and does not cause blood sugar spikes. This makes it a popular alternative for people with diabetes or those trying to lose weight.

A 1994 Japanese study examined the effects of erythritol on blood glucose levels, insulin levels, and other parameters and found that erythritol did not affect glucose, insulin, cholesterol, triglycerides, or electrolytes.

Additionally, erythritol has a glycemic index of effectively zero, which means it does not cause a rapid increase in blood sugar levels. This is in contrast to table sugar, which has a high glycemic index and can lead to spikes in blood sugar.

Erythritol is also slow to absorb and break down in the body compared to table sugar. It is absorbed into the bloodstream and excreted through urine within 24 hours, which means it does not have a chance to metabolize and turn into energy.

Potential Health Risks

While erythritol has been shown to have beneficial effects on blood sugar levels, there are some potential health risks associated with its consumption. Some research suggests that erythritol and other artificial sweeteners may be linked to an increased risk of heart attack, stroke, and even death. However, it is important to note that the FDA considers erythritol safe, and it is on the list of "Generally Recognized as Safe" foods.

There is also some evidence that high levels of erythritol may be associated with weight gain and an increased risk of cardiometabolic disease. However, it is unclear if this is a direct result of erythritol consumption or other factors such as a high-sugar diet.

In conclusion, while erythritol has been shown to have minimal impact on blood sugar levels, there are some potential health risks to consider. As with any sweetener or sugar substitute, it is important to consume erythritol in moderation and be aware of any potential side effects.

Erythritol's alternatives

Erythritol is a sugar alcohol that is often used as a sugar alternative on the keto diet. It is a low-calorie, low-carb sweetener that is two-thirds as sweet as sugar. It is well-tolerated and has close to zero net carbs.

Stevia

Stevia is a low-carb sweetener that is 200-400 times sweeter than table sugar. It is derived from the leaves of the stevia plant, which is native to South America. Stevia is generally recognised as safe and can be found under brand names such as Truvia and PureVia. However, it may cause side effects such as bloating, dizziness, nausea, and numbness. It may also lower blood sugar, which can be dangerous for people with diabetes who take insulin.

Monk Fruit

Monk fruit is another keto-friendly sweetener that is 100-250 times sweeter than table sugar but contains no calories. Mogrosides, the compounds that give monk fruit its sweetness, may act as prebiotics, helping to feed healthy gut bacteria. Monk fruit can be found under brand names like Monk Fruit in the Raw and PureLo.

Xylitol

Xylitol is a sugar alcohol that is as sweet as table sugar but has fewer calories and carbs. It is safe to consume and does not raise blood sugar levels like table sugar. However, consuming too much xylitol may cause cramps and diarrhoea.

Maltitol

Maltitol is a sugar alcohol that is 75-90% as sweet as table sugar but has fewer calories. It is often used in "sugar-free" products such as gum, mouthwash, and toothpaste. While it may be helpful for weight loss, consuming too much maltitol may cause cramps, diarrhoea, and gas.

Yacon Syrup

Yacon syrup is made from the roots of the yacon plant, which is commonly grown in South America. It contains nearly half the calories of table sugar and is a source of fructooligosaccharides (FOS), a type of soluble fibre that helps lower cholesterol and may prevent heart disease. However, FOS may cause bloating, cramps, and diarrhoea in some people.

Other Low-Carb Sweeteners

Other low-carb sweeteners that can be used as alternatives to erythritol include hydrogenated starch hydrolysates (HSH) and sucralose. However, it is important to note that not all foods and drinks that use these sweeteners are necessarily keto-friendly, as they may contain other carbs.

Erythritol's recommended usage

Erythritol is a sugar alcohol commonly used as a low-calorie sweetener. It is popular among people with diabetes or those seeking to lose weight, as it does not affect glucose or insulin levels. It is also used to bulk up other artificial sweeteners.

Erythritol is a common replacement for table sugar and is found in many low-calorie and low-sugar products, including sugar-free ice cream, candy, gum, cookies, cakes, protein bars, and fruit spreads. It is also used in sugar substitutes marketed as "natural" alternatives to sugar, such as stevia and monk fruit sweeteners.

• Erythritol can be used as a substitute for table sugar in beverages and various recipes. However, keep in mind that it has a cooling effect on the tongue, which may be unpleasant in large doses. Therefore, it might be best to avoid using erythritol in baked goods recipes.
• Erythritol measures one-for-one when replacing sugar in recipes, making it a convenient option compared to other sugar replacements like stevia, which often require different quantities.
• Erythritol is generally well-tolerated and considered safe, even in high doses. However, to avoid potential digestive symptoms like bloating and diarrhea, it is recommended that men and women keep their daily intake of erythritol under 0.66 and 0.80 grams per kilogram of body weight, respectively.
• Erythritol can be purchased in granulated, powdered, and liquid forms for use in cooking and baking. It is often combined with other zero- and low-calorie sweeteners like monk fruit and stevia to create sweetener blends that closely resemble the taste of sugar.
• Erythritol is ideal for those following a keto diet as it has close to zero net carbs and does not spike blood sugar or insulin levels. However, it is still recommended to consume it in moderation to avoid potential side effects.

Frequently asked questions