Studies have been mixed, but some say that erythritol can decrease plaque or even help prevent tooth decay because sugar alcohols do not react with plaque bacteria in the mouth in the way that sugar does. About 90% of erythritol is excreted this way (4). Japan has been using erythritol since the early 1990s in candies, jellies, jams, chocolate (including the common chocolate bar), yogurt, beverages and as a natural sugar substitute. Pros, Cons + How to Use, Top 7 Foods that Boost Testosterone (Plus Testosterone-Killing Foods), sugar-free gums and mints and other sweets (such as hard and soft candies, flavored jam, and jelly spreads), dairy desserts (such as ice cream, other frozen desserts, and puddings), packaged grain-based desserts (such as cakes and cookies). Erythritol is a zero-calorie sweetener that is commonly man-made from genetically modified corn products. All you have to do is pick up a trendy, “skinnier” ice cream and look at the ingredients listed on the back to see what we mean. Green stevia is said to be one of the best options if you can find it. Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut. Erythritol is available as a granulated or powdered natural zero calorie sweetener. There are some side effects and potential dangers to consider. ), Detox Your Liver: Try My 6-Step Liver Cleanse, Bone Broth Benefits for Digestion, Arthritis and Cellulite, Apple Nutrition — The Ultimate Gut & Heart-Friendly Fruit, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes), 17 Great Probiotic Foods for Better Gut Health, Rice Cakes: Are They Healthy? When consumption is high (50 grams or more per day) then digestive upset, including gas, cramping, bloating, stomachaches and diarrhea become even more likely. Stevia Benefits. Also, unlike sugar, it doesn’t feed the bacteria that cause cavities. One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. The remaining 10% travels undigested down to the colon. For some people, a group of carbs known as FODMAPs can cause digestive issues. However, erythritol sensitivity may vary between people. So is erythritol a safe and smart sugar substitute? The energy supplied by erythritol is less than 0.2 calories per gram. Related: Is Allulose Safe to Consume? Many different sugar alcohols are used by food producers. Erythritol: Large amounts (more than about 40 or 50 grams or 10 or 12 teaspoons) of this sugar alcohol sometimes cause nausea, but smaller amounts are … Note that the numbers in parentheses (1, 2, etc.) Erythritol is a healthy sugar alternative that only contains about 20 kcal and 0g net carbs per 100g (3.5 oz). are clickable links to these studies. 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). Overall stevia seems to be a health-promoting choice when you buy a high-quality, pure stevia leaf extract product. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Especially when consumed in excess, unabsorbed erythritol can attract water from the intestinal wall and cause diarrhea. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. Sugar alcohols are carbohydrates that chemically have characteristics of both sugars and alcohols. As such, agricultural companies may be able to use it as an effective pesticide that … There is also no effect on cholesterol, triglycerides or other biomarkers (8). Look for it in health food stores, major grocery stores or online. As explained above, erythritol does occur naturally in some fruits and fermented foods. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. Unlike other sweeteners, it doesn’t cause tooth decay. Healthline Media does not provide medical advice, diagnosis, or treatment. You’ll commonly find it in products like low-sugar, sugar-free and even no-carb foods, and while it’s generally safe, there are some common erythritol side effects to consider as well. Our team aims to be not only thorough with its research, but also objective and unbiased. Added sugar is associated with many serious diseases, including diabetes and obesity. Erythritol is a white crystalline powder with a clean sweet taste similar to sucrose. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. A FODMAP is a type of carbohydrate that can cause digestive problems. These 10 common foods and ingredients are high in FODMAPs. Xylitol is considered a “sugar alcohol” because it has a chemical structure that’s similar to both sugars and alcohol, however it’s technically neither of these in the way we usually think of them. Our website services, content, and products are for informational purposes only. For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. Is erythritol safe? Because it’s seemingly less problematic than the controversial aspartame, it makes sense that more and more people now choose erythritol in hopes of decreasing the amount of added sugar and calories they consume. Where can you buy erythritol? There are some concerns among those who reject processed … Below are the major concerns with sugar alcohols including erythritol: The World Health Organization defines genetically modified organisms (GMOs) as “foods derived from organisms whose genetic material (DNA) has been modified in a way that does not occur naturally, e.g. But how healthy is erythritol really? Erythritol has fewer calories than sugar. When combined with artificial sweeteners like aspartame, the erythritol-laden product can become even more troublesome for your health. If you’re ready to start taking advantage of this natural diet-friendly sweetener, consider checking out our products with erythritol, made from the best ingredients, all at affordable prices. This article reviews whether mayo is safe when…. It essentially goes through your system untouched with zero metabolization. About 90% of the erythritol you eat is absorbed into the bloodstream. Even small amounts of sugar alcohols can cause hypoglycemia (low blood sugar), seizures, liver failure or even death in dogs. There are zero calories and zero carbs in erythritol. a pint and a half … As of 1997, erythritol has the status of generally recognized as safe by the FDA. It’s absorbed into the bloodstream and then excreted unchanged in the urine. Reply. The low-calorie sweetener erythritol may seem too good to be true. Make sure to buy stevia without additives. Humans don’t have the enzymes needed to break down erythritol. Diarrhea might sound harmless, but it can lead to dehydration, electrolyte imbalances and malnutrition. Non-caloric – While most sugar alcohols are low calorie, erythritol has zero calories. There is one major caveat to most sugar alcohols — they can cause digestive issues. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. The harmful bacteria in the mouth use sugar for energy. Sugar alcohols pass through your body essentially untouched, much like dietary fiber does. Erythritol may suppress the growth of bacteria in the mouth. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia. Because erythritol is not hygroscopic (does not absorb moisture from the air), it’s popular in certain baked products because it doesn’t dry them out. Health-conscious people might choose to sweeten their food with stevia or honey. Now you know what erythritol is, and possible erythritol side effects. For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. Consumed in excess, eruthritol attracts water from the intestinal wall, leading to diarrhea. While this is still a controversial topic with ongoing research, animal studies have linked consumption of GMOs with potential problems such as infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. If you’re a label reader (and I hope you are! Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. Diarrhea is a well-known common erythritol side effect, although less so than with xylitol. Most of it gets absorbed into the bloodstream before it reaches the colon (3). Some studies show that erythritol could influence the release of certain hormones in the gut and even slow the emptying of the stomach. If you’ve ever followed a low-fat diet or a fad diet that prioritized ... Did you know the average 100-year-old Okinawan male has much higher levels ... Oligosaccharides: The Prebiotics that Support the Heart & Gut, Is Allulose Safe to Consume? Monk fruit will be bad for you if it leads to starvation, followed by binge eating. Most of the erythritol you eat is absorbed into the bloodstream and excreted in urine. The biggest drawback of sugar alcohols is that they can cause bloating, intestinal gas and diarrhea, especially when eaten in large amounts. Stevia is an herbal plant that belongs to the Asteraceae family. Stevia is much sweeter tasting than sugar and contains zero calories. In one study conducted on diabetic rats, erythritol seemed to act as an antioxidant (to fight free radicals) and potentially offered protection again hyperglycemia-induced vascular damage. The grocery aisles are practically littered with nutrition bars, snacks, and better-for-you desserts that contain the ingredient maltitol. These include xylitol, sorbitol and maltitol. Lynn says: August 15, 2019 at 5:48 am. This is a detailed article about sugar alcohols and their health effects. Erythritol appears to offer the best of both worlds. For this reason, it’s important to keep intake in moderation to help prevent negative side effects and consider scaling back if digestive issues occur. However, erythritol, like all sugar alcohols, is not side-effect free. Erythritol is not as sweet as sugar on its own so it’s often combined in foods and beverages with other questionable sweeteners, usually ones that are artificial. The food industry and consumers love it because it has a similar sweet taste as sugar, but it’s noncaloric and does not raise blood sugar levels. Eating seasonally benefits not only local farmers and the environment, but also ... Are you getting enough probiotic-rich foods in your diet? Potential Benefits & Risks of This Sweetener. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. It’s in fact a type of low-digestible carbohydrate that includes fiber. Fans of this sweetener mainly love it because of its lack of calories, which can be helpful for weight management. You’ll commonly find it in products like low-sugar, sugar-free and even no-carb foods, and while it’s generally safe, there are some common erythritol side effects to consider as well. Erythritol is also suitable for diabetics and people following the keto diet and other low-carb diets. Meaning, there is no need for you to worry about adding additional pounds when you use either stevia or erythritol with your food. The main difference is that xylitol does contain some calories (it’s not zero-calorie like erythritol) but less than sugar. Erythritol is a natural sugar alcohol, just like xylitol. Although very rare, erythritol can cause an allergic skin reaction in some people, as demonstrated in a study published in 2000 in the Journal of Dermatology. Feeding studies providing up to 0.45 grams per pound (1 gram per kg) of body weight show that it is very well tolerated (5, 6). Erythritol does not raise blood sugar levels. This is a detailed article about xylitol. Erythritol is very well tolerated by humans and there are no known long-term health risks. Are sugar alcohols bad for you? In fact, they belong to a category of fiber known as FODMAPs. Overall, erythritol appears to be an excellent sweetener. The way these molecules are structured gives them the ability to stimulate the sweet taste receptors on your tongue. This makes it an excellent sugar replacement for people with diabetes. This evidence-based article reviews the benefits and possible side effects of erythritol. About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. No, and some health experts have stated that they personally prefer stevia leaf extract because it doesn’t spike blood sugar and is associated with some health benefits. These include stevia and monk fruit, or honey, molasses and maple syrup if you don’t mind consuming actual sugar and calories. Many people also choose it as their sweetener of choice because it won’t cause a blood sugar spike, which can be especially helpful for diabetics. In addition to providing a sweet taste, sugar alcohols in food add bulk and texture, help retain moisture, and prevent browning. Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. It is about 70% as sweet as sucrose and flows easily due to the non-hygroscopic character. In other words, erythritol is keto-friendly because it doesn’t spike your blood sugar or insulin. Non-glycemic – Does not raise blood sugar – erythritol is considered suitable for people with diabetes because it does not raise plasma glucose or insulin levels. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. © 2005-2021 Healthline Media a Red Ventures Company. are clickable links to medically peer-reviewed studies. Though erythritol is one of the newer sugar alcohols on the market -- xylitol and mannitol have been around longer -- researchers have done a number of studies of it in animals and humans. “Erythritol has been FDA-approved as a sweetener on its own since 2001,” he says. In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. Multiple studies on its toxicity and effects on metabolism have been performed in animals. The product needs to have a USDA Organic or a Non-GMO Project-certified insignia on the packaging. Here are 9 healthy substitutes you can use instead. & detox juicing guide. There are plenty of other natural, health-promoting sweeteners available that can also be used in moderation instead, such as stevia, monk fruit, and raw honey. Digestive Issues. It doesn’t raise blood sugar or insulin levels. This is why they can produce abdominal gas, bloating, and diarrhea in some individuals, as they are not completely absorbed by the body and are fermented by bacteria in the large intestine. Sugar alcohols like xylitol, erythritol, and sorbitol are heavily marketed to the overweight and diabetic and now those on the keto diet, but over time, their use can lead to worse problems and compromised immunity from gut balance disruption. The low-FODMAP diet can drastically improve digestive symptoms for many people. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (15). Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. Erythritol is a safe, keto-friendly sugar alcohol to try. Erythritol is about 70% as sweet as table sugar, so when using it, you when converting a recipe, you need to add about 30% more to the recipe to get the same sweetness that you would have otherwise. Studies in diabetic rats show it acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels (9). Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. through the introduction of a gene from a different organism.”. Gut-healthy sweeteners include honey, and dried fruit, and if you are trying to stay really low-carb then see how you tolerate monk fruit (also known as Luo Han Guo). The stevia plant has been used for over 1,500 years by the Guaraní people of Brazil and Paraguay. It seems to have an excellent safety profile. Potential Benefits & Risks of This Sweetener, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, Apple Cider Vinegar Benefits and Uses (30! If you purchase a product that has erythritol, how do you know if it’s a GMO-free? It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. Some examples of where you’ll find it include in: Erythritol is commonly used in combination with artificial sweeteners to improve the taste of products. Fruits like watermelon, pear and grapes naturally have minor amounts of erythritol, as do mushrooms and some fermented foods like cheese, wine, beer and sake. A Beginner's Guide to the Low-FODMAP Diet. Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. “Sugar alcohols” have nothing to do with cocktails, since they don’t contain ethanol (aka alcohol) like alcoholic beverages. Remember that many erythritol substitutes are available if you can’t find any, or prefer a different product. Despite long-term feeding of high amounts of erythritol, no serious side effects have been detected (1, 2). It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. One drawback to using xylitol is that it can cause diarrhea in some people, especially when used in large amounts. Researchers were extremely surprised by their results, and are now pursuing a patent on erythritol as an insecticide and hoping to learn if the compound has the same effect on other insects. It’s usually produce… The time until the development of cavities was also longest in the erythritol group. Although there are non-GMO varieties available, much of the erythritol used in foods and beverages today is derived from cornstarch from genetically modified corn. ), you may have noticed alternative sweeteners like sucralose (Splenda®) and erythritol becoming more prominent in ingredient lists lately, especially in energy/sports drinks and chocolate bars. As a result, sweet-tasting sugar alcohols like xylitol and erythritol have found their way into “tooth-friendly” products, as mouth bacteria cannot use them for energy. It’s a crystalline alcohol and a derivative of xylose— a crystalline aldose sugar that is not digestible by the bacteria in our digestive systems. It lists 10 ways that honey can improve your health, all of which are backed by science. 30 Gluten-Free Recipes Erythritol appears to be quite different from the other sugar alcohols. One study specifically showed that the intake of 50 grams of erythritol caused stomach rumbling and nausea. In this article, we are going to give you information about: – Is Sugar Bad for your Health – What are Erythritol and Truvia – What Erythritol and Truvia are made of – Erythritol vs Truvia. Studies in which animals are fed massive amounts for long periods of time show no adverse effects. Stevia is available in a leaf product or as a refined liquid or plant extract. However, erythritol is different than the other sugar alcohols. Note that the numbers in parentheses (1, 2, etc.) Powdered erythritol is often used like confectioner’s sugar and to have “‘no bitter or chemical aftertaste.”. Erythritol is now commonly added to many packaged foods, snacks and drink items. All rights reserved. Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. A 2014 study suggested that erythritol is harmful to fruit flies. The type that is added to food and beverages today is typically man-made from GMO cornstarch, resulting in an ultra-processed food — very far from a natural sweetening agent. Xylitol and erythritol also suppress the growth of bacteria directly (12). Small carbohydrates called FODMAP are responsible for all sorts of digestive problems. When you purchase organic erythritol, this ensures the product cannot be made from a GMO source, such as cornstarch. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! It won't spike your blood sugar as much as sugar, but it does come with some minor side effects. Erythritol might have some health benefits, and non-GMO varieties do seem to be fine in moderation. Some scientists claim that it might provide antioxidants to whoever ingests it. You can experience bloating or gas and it can have laxative effects. On the other hand, benefits associated with xylitol include improvements in blood sugar management, dental health and even immunity against certain infections. This is such a low count that it is considered to be a zero calorie sweetener. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. Erythritol was first discovered in 1848 by a Scottish chemist named John Stenhouse. It is found naturally in some fruits and vegetables and has a similar taste, texture and volume as sugar. As other polyols, erythritol does not cause tooth decay and it is safe for diabetics. Enjoying a diet high in fruits, vegetables, and whole grains and low on sugar and processed foods is one of the best things you can do for your body and mind. That’s right — studies show that even though erythritol travels through your body, it doesn’t get metabolized. ALTERNATIVES. And what are the dangers of erythritol specifically? Research typically shows that up to 0.45 grams of erythritol per pound of body weight is well-tolerated and safe for most people, but intake should not exceed that amount. Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter. Giving up sugar can be tough... but there are quite a few natural sweeteners available that are low in calories, very sweet and really good for your…. However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling (7). With the increased popularity of low-carb diets, natural sweeteners like Erythritol have been gaining popularity. For this reason, a very high intake of erythritol may cause some digestive side effects. What is xylitol made from? Potential benefits include help managing blood sugar and weight, supporting dental health and providing antioxidant effects. A 24-year-old woman developed a severe rash and “wheals” all over her entire body after having one glass of a beverage sweetened with erythritol. The reason why it doesn’t provide calories or sugar to its consumer is because the body actually can’t break it down! Due to their unique chemical structure, your body can’t digest them, and they pass unchanged through most of your digestive system, or until they reach the colon. Unfortunately, the gastrointestinal issues don’t necessarily stop at some rumbling in your stomach. It is rapidly absorbed in the small intestine, but poorly metabolized, and may not carry the same health benefits as other natural sweeteners — such as monk fruit or raw honey. Call your doctor if your pet has consumed any product containing sugar alcohols, such as gum, candy, etc. Another study in 24 adults with type 2 diabetes found that taking 36 grams of erythritol every day for a month improved the function of their blood vessels, potentially reducing their risk of heart disease (10). In the process, they release acids that erode tooth enamel. The level of sweetness alone reduces your intake as stevia is already over 200 times sweeter than sugar. If you think you have eaten too much erythritol in your lifetime and are concerned about its effect on your gastrointestinal tract and stomach, make the switch to whole foods. However, the problem is that the grand majority of erythritol used in products today is man-made by taking glucose (most commonly from GMO cornstarch) and fermenting it with a yeast called Moniliella pollinis. Examples of such products include Zsweet and Swerve (which is non-GMO certified and sourced from France). A low-FODMAP diet can reverse these problem. This article explains everything you need to know about this diet. Therefore, sugar-free sweets sweetened with erythritol are considered safe for the teeth, and some dentists are even using it as a disinfectant. The study found that erythritol didn’t affect glucose, insulin, cholesterol, triglycerides, or electrolytes. Erythritol is now one of the most popular “natura,l” zero-calorie sweeteners available. One double-blind, randomized trial study looked at the effects of erythritol on 485 primary school children. Below we’ll cover both the pros and cons of using  it in place of other sweeteners. Although an “alcohol,” it doesn’t have anything in common with the alcohol that we’re not allowed to have. Once erythritol enters your body, it’s rapidly absorbed in the small intestine with only about 10 percent entering the colon while the other 90 percent is excreted in the urine. In the follow-up examinations, researchers observed a lower number of cavities in the erythritol group than in the xylitol or sorbitol groups. Sugar alcohols shouldn’t be given to dogs because this can cause severe reactions. This is one reason why some people prefer erythritol. Overall, erythritol appears to be very safe. A wheal, often called a welt or hives, is a raised, itchy area of skin that’s sometimes an obvious sign of an allergy to something you’ve consumed or come in contact with. When healthy people are given erythritol, there is no change in blood sugar or insulin levels. These benefits may potentially reduce the risk of heart disease, but more studies are needed. For the normal consumer, you have to be eating a LOT of erythritol to experience these effects—like, more than 30 grams a day (a.k.a. Although your body can usually deal with moderate amounts of erythritol, a study published in 2007 in the "European Journal of Clinical Nutrition" indicates that you might have difficulties with larger quantities 2. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. 2 In comparison, table sugar gives you a whopping 4 calories per gram. Each child consumed four erythritol, xylitol or sorbitol candies three times per school day. What it is, how it looks, calories, side effects and how it affects your health. Technically this product is a four-carbon sugar alcohol or polyol that contains about 60 percent to 80 percent of the sweetness of table sugar. Both of these products are sugar alcohols (also called reduced-calorie sweeteners). For those who are overweight or have diabetes or other issues related to the metabolic syndrome, erythritol appears to be an excellent alternative to sugar. Consequently, eating high amounts of sugar alcohols may cause bloating and digestive upset. But unlike most sugar alcohols, this one has the smallest risk of side effects happening and you should consume it in large quantities in order to experience these. Other sugar alcohols include sorbitol/glucitol, lactitol, isomalt, maltitol, mannitol, glycerol/glycerin and xylitol. Another issue is that it’s often made from GMO cornstarch. As such, there are relatively few dangers or side effects associated with this product – studies have established that it does not have negative effects on blood glucose (like actual sugar) or the minerals of the teeth . All About FODMAPs: Who Should Avoid Them and How? Erythritol belongs to a class of compounds called sugar alcohols. Monk fruit is still good for you but it’s important to be cognizant of this side effect. Truly it is a wonderfully healthy choice for you and your family. They have several health benefits, but can also cause digestive problems. To begin with, it contains much fewer calories: With only 6% of the calories of sugar, it still contains 70% of the sweetness. This is an article about honey and its health benefits. Unlike many other sugar substitutes, erythritol can also be used for baking and has a very similar taste to sugar. 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