Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. According to research studies, these may include improvements in cholesterol, blood pressure and even some types of cancer. Potential Benefits & Risks of This Sweetener, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, Apple Cider Vinegar Benefits and Uses (30! 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. Even small amounts of sugar alcohols can cause hypoglycemia (low blood sugar), seizures, liver failure or even death in dogs. It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. It’s usually produce… 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. Overall, erythritol appears to be an excellent sweetener. Some studies show that erythritol could influence the release of certain hormones in the gut and even slow the emptying of the stomach. Some of the most common erythritol side effects are undesirable gastrointestinal side effects that children are especially susceptible to. 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. Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. Sugar alcohols are carbohydrates that chemically have characteristics of both sugars and alcohols. 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. The main difference is that xylitol does contain some calories (it’s not zero-calorie like erythritol) but less than sugar. & detox juicing guide. 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. Even if it’s not GMO, it may also cause possible gastrointestinal distress and allergic reactions in certain individuals who may be sensitive to its effects. It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. ), 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? In other words, erythritol is keto-friendly because it doesn’t spike your blood sugar or insulin. Non-caloric – While most sugar alcohols are low calorie, erythritol has zero calories. 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 … There is also no effect on cholesterol, triglycerides or other biomarkers (8). All rights reserved. Sugar alcohols shouldn’t be given to dogs because this can cause severe reactions. A Beginner's Guide to the Low-FODMAP Diet. However, erythritol is different than the other sugar alcohols. 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. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. In fact, they belong to a category of fiber known as FODMAPs. Erythritol is very well tolerated by humans and there are no known long-term health risks. However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling (7). 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. Some scientists claim that it might provide antioxidants to whoever ingests it. There are some concerns among those who reject processed … Symptoms of poisoning develop rapidly in dogs after ingesting sugar alcohols, usually within 15–30 minutes of consumption. About 90% of erythritol is excreted this way (4). 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. 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. The low-calorie sweetener erythritol may seem too good to be true. Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). Unlike other sweeteners, it doesn’t cause tooth decay. Erythritol is a white crystalline powder with a clean sweet taste similar to sucrose. They have several health benefits, but can also cause digestive problems. But how healthy is erythritol really? Consumed in excess, eruthritol attracts water from the intestinal wall, leading to diarrhea. The study found that erythritol didn’t affect glucose, insulin, cholesterol, triglycerides, or electrolytes. 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. are clickable links to medically peer-reviewed studies. There are some side effects and potential dangers to consider. The low-FODMAP diet can drastically improve digestive symptoms for many people. 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. A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). Lynn says: August 15, 2019 at 5:48 am. Make sure to buy stevia without additives. 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. It doesn’t raise blood sugar or insulin levels. Erythritol has fewer calories than sugar. One drawback to using xylitol is that it can cause diarrhea in some people, especially when used in large amounts. As of 1997, erythritol has the status of generally recognized as safe by the FDA. Truly it is a wonderfully healthy choice for you and your family. But to be clear, just because a sweetener doesn’t have calories and doesn’t appear to affect blood sugar, it does not mean that it’s necessarily good for your health. In addition to providing a sweet taste, sugar alcohols in food add bulk and texture, help retain moisture, and prevent browning. 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 team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. For this reason, a very high intake of erythritol may cause some digestive side effects. Stevia is much sweeter tasting than sugar and contains zero calories. When combined with artificial sweeteners like aspartame, the erythritol-laden product can become even more troublesome for your health. Other sugar alcohols include sorbitol/glucitol, lactitol, isomalt, maltitol, mannitol, glycerol/glycerin and xylitol. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). Multiple studies on its toxicity and effects on metabolism have been performed in animals. One study specifically showed that the intake of 50 grams of erythritol caused stomach rumbling and nausea. The level of sweetness alone reduces your intake as stevia is already over 200 times sweeter than sugar. Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. Erythritol is now commonly added to many packaged foods, snacks and drink items. 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. When consumption is high (50 grams or more per day) then digestive upset, including gas, cramping, bloating, stomachaches and diarrhea become even more likely. In the process, they release acids that erode tooth enamel. Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. 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. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Human studies show very few side effects, mainly minor digestive issues in some people. 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. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. The grocery aisles are practically littered with nutrition bars, snacks, and better-for-you desserts that contain the ingredient maltitol. Below we’ll cover both the pros and cons of using  it in place of other sweeteners. Powdered erythritol is often used like confectioner’s sugar and to have “‘no bitter or chemical aftertaste.”. 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. 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. On the other hand, benefits associated with xylitol include improvements in blood sugar management, dental health and even immunity against certain infections. About 90% of the erythritol you eat is absorbed into the bloodstream. 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. However, erythritol, like all sugar alcohols, is not side-effect free. Erythritol appears to offer the best of both worlds. Each child consumed four erythritol, xylitol or sorbitol candies three times per school day. Therefore, sugar-free sweets sweetened with erythritol are considered safe for the teeth, and some dentists are even using it as a disinfectant. Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut. As explained above, erythritol does occur naturally in some fruits and fermented foods. Fans of this sweetener mainly love it because of its lack of calories, which can be helpful for weight management. A low-FODMAP diet can reverse these problem. But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (15). 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. 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. Now you know what erythritol is, and possible erythritol side effects. Unlike most sugar alcohols, it seems to be resistant to fermentation by colon bacteria (4). About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. This is a detailed article about sugar alcohols and their health effects. This is such a low count that it is considered to be a zero calorie sweetener. Despite long-term feeding of high amounts of erythritol, no serious side effects have been detected (1, 2). In the colon, they are fermented by the resident bacteria, which produce gas as a side product. 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 . Here are 9 healthy substitutes you can use instead. ), 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. 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. It provides only about 6% of the calories found in an equal amount of sugar.