Erythritol And Keto: A Sweetener's Guide

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 sweetener that is two-thirds as sweet as sugar and is one of the most popular keto-friendly sweeteners. It has a glycemic index of effectively zero, which is another reason it is an appropriate choice for low-carb keto treats. Erythritol is well-tolerated with few side effects and has close to zero net carbs. It is also safe for people with insulin resistance or type 2 diabetes. However, there are some concerns about its link to higher risks of major heart events.

Erythritol's health benefits

Erythritol is a sugar alcohol used as a low-calorie sweetener. It is often used as a substitute for sugar in low-sugar or sugar-free products. It is about 70% as sweet as sugar and contains almost no calories.

Weight Management

Erythritol contains almost no calories, which can be helpful for weight management. It can be a good alternative for people on a keto diet or other low-carb diets.

Dental Health

Unlike sugar, erythritol does not react with plaque bacteria in the mouth. It can help decrease plaque and prevent tooth decay. Erythritol is also more effective at inhibiting the growth of oral bacteria than other sugar alcohols, such as xylitol.

Blood Sugar Control

Erythritol does not raise blood sugar or insulin levels, making it a suitable option for people with diabetes. It can help manage postprandial blood glucose levels and may be used as an anti-diabetic supplement in diabetic foods.

Digestive Health

Erythritol is better tolerated than other sugar alcohols and is less likely to cause digestive issues. It is absorbed in the small intestine and then excreted in the urine, so it does not attract water into the intestines or cause osmotic diarrhea.

Cardiovascular Health

Some studies suggest that erythritol may have beneficial effects on cardiovascular health. For example, a 2019 study found that replacing sugars with erythritol could improve post-meal blood pressure. Additionally, a 2010 study in rats suggested that erythritol has antioxidant properties and may protect blood vessels from damage caused by diabetes.

However, it is important to note that recent studies have linked erythritol to an increased risk of blood clots, stroke, and heart problems. Therefore, it is recommended to consume erythritol in moderation as part of a balanced diet.

Erythritol's side effects

Erythritol is a sweetener that has little to no carbohydrates and is often used as a substitute for sugar in keto diets. While it is generally safe to consume, some people may experience side effects, especially when consumed in large amounts.

One of the most common side effects of erythritol is digestive problems, including bloating, gas, cramps, and diarrhea. This is because erythritol is not digested by the body and passes through to the large intestine, where it can cause a laxative effect. Additionally, erythritol can lead to increased water in the intestines, which can contribute to diarrhea. In some cases, excessive diarrhea can lead to dehydration and cause nausea and headaches.

Another potential side effect of erythritol is overeating. Since it is not digested by the body, it may trick the brain into thinking that the body is still hungry. This can be counterintuitive for those using erythritol as a weight-loss aid.

Long-term consumption of erythritol may also lead to gastrointestinal issues such as chronic heartburn, irritable bowel syndrome, and indigestion. These problems can cause extreme stress, as research indicates a powerful connection between stress and stomach trouble.

Furthermore, erythritol may have an impact on the gut microbiome. As a nonnutritive sweetener (NNS), erythritol can potentially kill good bacteria in the gut and change its microbiome. This can hypothetically affect brain-gut signaling 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 vary from person to person, and some individuals may be more sensitive to it than others. While it is generally recognized as safe by the FDA, it is always recommended to consume it in moderation and be cautious of any potential side effects.

Erythritol's calorie and carb content

Erythritol is a naturally occurring sugar alcohol (polyol) found in fruits like grapes and watermelon and some fermented foods like cheese and soy sauce.

Erythritol has zero calories and is about 60% to 80% as sweet as table sugar. According to the United States FDA labelling requirements, erythritol has about 0.2 calories per gram, which translates to 20 calories per 100 grams. Other countries label it as zero-calorie.

Erythritol is well-tolerated with few side effects and has close to zero net carbs. It is also a good keto-friendly option as it has a glycemic index of 0 and works well in both cooking and baking. Erythritol is also non-glycemic, which means it does not raise blood sugar levels.

A Japanese study found that erythritol did not affect glucose, insulin, cholesterol, triglycerides, or electrolytes. Another study found that erythritol may be the perfect sweetener for people with insulin resistance or type 2 diabetes.

However, it is important to note that erythritol may cause gastrointestinal side effects if mixed with fructose. Also, rarely, people can be allergic to erythritol, with one documented case of a child experiencing anaphylaxis after consuming it.

Erythritol's impact on blood sugar

Erythritol is a sugar alcohol, a type of carbohydrate used as a low-calorie sweetener. It is often used as a sugar substitute in low-calorie and low-sugar products, as well as to "bulk up" other artificial sweeteners. Erythritol is about 70% as sweet as sugar but contains close to zero calories. It is also popular because it tastes and feels similar to table sugar.

Erythritol is considered a good alternative to sugar for people with diabetes because it does not raise blood sugar or insulin levels. The human body does not have the enzymes needed to break down erythritol. Instead, it is absorbed into the bloodstream and then excreted, unchanged, in urine. This means that erythritol does not have a chance to metabolize and turn into energy in the body.

However, recent research has linked erythritol to an increased risk of blood clots, heart attacks, and even death. A 2023 study found that consuming a drink with erythritol more than doubled the risk of blood clotting in healthy people. Another study published in February 2023 found that higher circulating erythritol levels correlated with higher risks of heart attack, stroke, and cardiac death over three years.

While erythritol is generally recognized as safe by the FDA, the quantities used in food products are much higher than what is known to be safe. More research is needed to fully understand the potential health risks associated with erythritol consumption.

Erythritol's alternatives

Erythritol is a sugar alcohol that is often used as a sweetener in keto diets. However, recent studies have linked it to an increased risk of cardiac issues, such as heart attacks and strokes. As such, it is recommended to limit or avoid consuming erythritol. Here are some alternative natural sweeteners that you can consider:

Stevia

Stevia is a very popular low-calorie sweetener that is extracted from the leaves of the Stevia rebaudiana plant, which has been grown in South America for centuries. It is hundreds of times sweeter than sugar but contains almost no calories. Stevia may also offer health benefits such as lowering blood pressure and helping to maintain healthy blood sugar levels. However, some people dislike its taste, and there are concerns about its potential impact on the gut microbiome.

Coconut Sugar

Coconut sugar is produced from the sap of the coconut palm tree and has a caramel-like flavor. It is considered a better alternative to refined sugar as it is unrefined and less processed. Coconut sugar can be used as a 1:1 substitute for granulated sugar in various recipes. However, it is still added sugar and should be consumed in moderation.

Monk Fruit Extract

Monk fruit extract is derived from the monk fruit, a type of fruit native to Southeast Asia. It is a natural sweetener that is significantly sweeter than sugar while providing zero calories. A small amount of monk fruit extract can achieve the desired level of sweetness in food and beverages. It is generally well-tolerated and does not have the bitter aftertaste commonly associated with other sweeteners. However, some products may combine monk fruit with other sweeteners, so checking the ingredient label is important.

Maple Syrup

Maple syrup is made by collecting and boiling the sap from maple trees, giving it a distinctive rich flavor. While it is commonly used as a topping for pancakes and waffles, maple syrup is a natural sweetener that can be found in various products beyond breakfast foods.

Agave Nectar

Agave nectar is derived from the sap of the agave plant, which is native to Mexico and the southwest region. It is sweeter than sugar and is often used as a sweetener in syrup form or in baked goods. However, it is relatively high in fructose, so moderation is key when consuming agave nectar.

Dates

Dates can be used as sweeteners in paste, whole fruit, or syrup form. Date syrup, also known as date molasses or date honey, has a rich, caramel-like, and slightly fruity flavor. Dates are excellent for sweetening baked goods, desserts, smoothies, dressings, and marinades. They can also be used as a topping for pancakes and waffles, similar to maple syrup.

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