Erythritol And Keto: Approved Sweetener?

Erythritol is a sugar alcohol, a sweet, indigestible carbohydrate. It's about 60-80% as sweet as sugar, contains nearly zero calories, and has zero net carbs. It's a popular keto-friendly sweetener because it doesn't spike your blood sugar or insulin and is well-tolerated with few side effects. However, recent studies have linked high levels of erythritol to an increased risk of heart disease and weight gain, so it's recommended to use it sparingly.

Erythritol's health benefits

Erythritol is a sugar alcohol used as a low-calorie sweetener. It is about two-thirds as sweet as sugar but has close to zero net carbs. It is well-tolerated and has some potential health benefits. Here are some of the health benefits of Erythritol:

Oral Health and Cavity Prevention

Erythritol has an excellent track record for cavity prevention and is often used in gums and sugar-free candies. It suppresses biofilm formation, a colony of bacteria that can form on teeth and gums. Erythritol also reduces plaque weight, decreases the population of harmful bacteria, and diminishes the overall amount of cavities.

Antioxidant Properties

Erythritol acts as an antioxidant, scavenging free radicals and inhibiting the destruction of red blood cells without interfering with cellular signaling. This helps to repair damage caused by high glucose levels (hyperglycemia) and can protect against cell damage over time.

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 alternative for those managing their blood sugar. In a study of type 2 diabetes patients, daily consumption of erythritol resulted in lower blood sugar and improved insulin resistance.

Intestinal Health

Erythritol is relatively inert in the gut, meaning it is not broken down or metabolized into other sugars or sugar alcohols. It can help to hydrate the colon, protect intestinal tissue, and purify the colon from pathological organisms.

Possible Hunger Reduction

Erythritol slows gastric emptying, which helps to reduce the glycemic index of other carbs. This means that when you consume carbs along with erythritol, your blood sugar stays lower, and you feel fuller for longer, leading to reduced cravings and appetite.

Erythritol's side effects

Erythritol is a keto-friendly sugar alcohol that can be used as a low-calorie, very-low-carb substitute for sugar. It is generally well-tolerated and has close to zero net carbs. However, there are some potential side effects to be aware of.

Firstly, erythritol may cause digestive problems such as bloating, cramps, gas, and diarrhoea. This is because it can lead to increased water in the intestines. It is important to note that these gastrointestinal side effects are rare and typically only occur when erythritol is mixed with fructose.

Secondly, erythritol may cause an allergic reaction in some individuals. There has been a documented case of a child experiencing anaphylaxis after consuming erythritol. While this is rare, it is important to be aware of this potential risk.

Thirdly, erythritol may cause a milder inflammatory reaction such as urticaria (hives). This is uncomfortable but not life-threatening.

Finally, studies have shown that high levels of erythritol in the body may be correlated with an increased risk of heart disease and weight gain. However, this research is ongoing and the connection is not yet fully understood.

Overall, erythritol is considered a safe and effective sweetener for individuals following a keto diet. However, as with any food or ingredient, it is important to be aware of potential side effects and consume in moderation.

Erythritol's impact on blood sugar

Erythritol is a sugar alcohol used as a low-calorie sweetener. It is popular in foods marketed for weight loss and diabetes. Erythritol is often used as a replacement for table sugar and is commonly found in sugar-free and low-sugar products.

Unlike regular sugar, erythritol does not spike blood sugar or insulin levels. This makes it a good option for people with diabetes or other metabolic issues. In fact, studies have shown that erythritol may help lower blood sugar levels.

However, it is important to note that there is some conflicting evidence regarding the health effects of erythritol. Some research suggests that it may be associated with an increased risk of heart attack, stroke, and even death. For example, a 2024 study found that consuming a drink with erythritol more than doubled the risk of blood clotting in healthy individuals.

Overall, while erythritol may be a good alternative to sugar for those watching their blood sugar levels, more research is needed to fully understand its potential health risks.

Erythritol's effect on weight

Erythritol 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. It is a low-calorie, very-low-carb sugar alcohol that is two-thirds as sweet as sugar. It is also one of the most popular keto-friendly sweeteners.

Erythritol is a great choice for keto as it has few side effects, virtually no calories, and zero carbs while offering possible health benefits. It is different from other sugar alcohols because it doesn't raise blood sugar or insulin significantly. For most people, it won't cause an upset stomach, bloating, or diarrhea.

A 2017 study, however, associated erythritol blood levels with increased adiposity in young adults. Adiposity refers to being severely or morbidly overweight. The study also found that the body creates erythritol from glucose, and that some people may genetically convert more glucose to erythritol than others. However, it was unknown if and how much the ingestion of erythritol-containing foods affects body composition.

In contrast to the 2017 study, a 2019 study suggested that replacing sugars such as glucose, fructose, and sucrose with erythritol could improve post-meal blood pressure. Another study in rats with diabetes suggested that erythritol could serve as an antioxidant that may protect the blood vessels against damage from diabetes.

A 2023 study showed a link between high blood levels of erythritol and an increased risk of heart attack and strokes. However, this association was based on very weak data, and more research is needed to determine if consuming erythritol increases cardiovascular risk.

Erythritol's alternatives

Erythritol 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. It is a very popular keto-friendly sweetener, but if you are looking for alternatives, there are several options available.

Stevia

Stevia is a natural sweetener derived from the Stevia rebaudiana plant. It is a nonnutritive sweetener, meaning it contains little to no calories or carbs. It is 200–300 times sweeter than table sugar, so you will need much less of it than you would sugar. It is available in both liquid and powdered form and can be used to sweeten everything from drinks to desserts.

Monk Fruit

Monk fruit is a relatively new sugar substitute. It is a natural sweetener extracted from the monk fruit, a plant native to southern China. It contains natural sugars and compounds called mogrosides, which are antioxidants and account for the fruit's sweetness. Monk fruit sweetener is 100–250 times sweeter than regular sugar but contains no calories or carbs, making it a great option for a ketogenic diet. It is often mixed with erythritol to improve its use in cooking.

Xylitol

Xylitol is another type of sugar alcohol commonly found in products like sugar-free gum, candies, and mints. It is as sweet as sugar but contains just 3 calories per gram and 4 grams of carbs per teaspoon. Xylitol can be easily added to tea, coffee, shakes, or smoothies for a low-carb kick of flavour. It also works well in baked goods but may require a bit of extra liquid in the recipe as it tends to absorb moisture and increase dryness.

Sucralose

Sucralose is an artificial sweetener that is not metabolized, meaning it passes through your body undigested and thus doesn't provide calories or carbs. It is 600 times sweeter than regular sugar. It is best used as a low-carb way to sweeten drinks or foods like oatmeal and yoghurt, and you should stick to other sweeteners for baking.

Allulose

Allulose is a rare sugar that occurs naturally in only a few foods, such as wheat, raisins, and figs. It has a molecular structure almost identical to fructose, but the body isn't able to metabolize it. Instead, it passes into the urine without being absorbed, contributing negligible carbs and calories. Allulose is keto-friendly and bakes and freezes like sugar, making it a good option for baked goods and ice cream.

Yacon Syrup

Yacon syrup comes from the roots of the yacon plant, a tuber widely grown in South America. It is rich in fructooligosaccharides (FOS), a type of soluble fibre that the body is unable to digest. It also contains several simple sugars, including sucrose, fructose, and glucose. Yacon syrup is best used as a sweetener in place of sugar in coffee, tea, cereal, or salad dressings, but it is not recommended for cooking as FOS can break down when exposed to high temperatures.

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