Erythritol is an alcohol that is sugar used to sweeten foods with a low calorie. Consuming a lot of it can cause digestive issues like nausea. It could also be associated with blood clots or heart issues. It is possible to experience different symptoms and sensitivities.
The sweetener erythritol, which is low in calories, may appear too appealing to be accurate.
It's safe, doesn't trigger any adverse reactions, and tastes like sugar without calories.
In essence, it possesses all the benefits of regular sugar, but none negatives, however certain media outlets have questioned its advantages.
This research-based article examines the potential benefits and adverse effects of erythritol.
What is the exact meaning of Erythritol?
Erythritol is a member of a class of compounds known as sugar alcohols.
Food producers employ a range of sugar alcohols like sorbitol, xylitol, and maltitol.
Many are sugar-free sweeteners with low calories in sugar-free or low-sugar items.
Most sugar alcohols are in tiny quantities in the natural world, notably vegetables and fruits.
Due to the way that these molecules are constructed, they can trigger sweetness receptors on your tongue.
However, it appears to be distinct from other sugar alcohols.
It is a lot healthier than the other types of food:
- Table sugar: 4 calories per gram
- Xylitol: 2.4 calories per gram
- Erythritol: 0.24 calories per Gram
While it only contains less than 6% of sugar's calories, it still provides 70 percent sweetness.
Erythritol is produced on a large scale when a yeast produces glucose from wheat or corn starch. The end product appears as white powdery crystals.
Summary
Erythritol is an alcohol sugar used as a low-calorie sweetener. It provides only around 6% of the calories in the same quantity of sugar.
Is erythritol considered safe?
In general, erythritol is safe for specific individuals but unsuitable for all. Older studies of the toxic effects of erythritol's metabolism in animals have shown that it is safe for humans and animals.
Recent research has revealed that erythritol is linked with the formation of blood clots, as well as heart attacks.
Additionally, because of the unique structure of their chemical formula, sugar alcohols can pass without change throughout your digestive system to the colon, where native bacteria ferment them. The process can result in gases as a byproduct, which can cause stomach upset or bloating. Sugar alcohols such as erythritol are part of the fibers referred to as FODMAPs.
Erythritol is distinct from other sugar-based alcohols. It is in your bloodstream before it can reach the colon. It circulates through your blood for some time and then is excreted unaltered into your urine. The majority of erythritol is excreted by this method.
Studies of feeding studies that give 0.7 or 1 gram for every one kilogram (2.2 pounds) of body weight prove that it's well-tolerated. However, a survey conducted in the past revealed that erythritol 50 grams in one dose caused nausea and stomach grumbling.
If you don't eat vast quantities of erythritol immediately, it's unlikely to cause stomach upset. However, sensitivity to erythritol may be different from person to person.
Summary
Most of the erythritol consumed is absorbed into the bloodstream before excreted into the urine. Erythritol has a favorable safety profile; however, more recently, it was discovered to be linked with blood clots and heart conditions.
It does not increase insulin or blood sugar levels.
Humans lack the enzymes required to break down erythritol.
It is absorbed into the bloodstream and then eliminated unaltered into the urine.
Studies on animals have shown that the erythritol ingredient reduces the rise in insulin and blood sugar levels.
For those who are obese or suffer from diabetes or other conditions associated with metabolic syndrome, erythritol is an ideal alternative to sugar.
Summary
Erythritol does not raise blood sugar levels, making it a great substitute for sugar in people with diabetes.
May benefit dental health
One of the most common adverse effects of the consumption of sugar is poor dental health, which includes tooth decay and cavities.
The harmful bacteria that live in your mouth use sugar as energy. They release acids that could erode the enamel on your teeth.
This is why sweet-tasting sugar alcohols, such as erythritol and xylitol, have become “tooth-friendly” products since mouth bacteria can't use them as energy sources.
Both Xylitol and Erythritol can stop their growth directly. However, erythritol performs better. According to a 2016 study, it is more effective in preventing oral bacteria than other sugar alcohols like xylitol.
Many studies have investigated how erythritol affects cavities. The findings are a bit mixed.
Certain studies show a decrease in harmful bacteria and plaque, whereas other studies have no evidence of reducing the number of cavities. A three-year study with 485 schoolchildren showed that erythritol is more effective at preventing cavities than sorbitol and xylitol.
The researchers of a research review concluded that erythritol was more effective in preventing dental cavities and plaque than sorbitol or xylitol.
Summary
Erythritol can inhibit the development of bacterial colonies within the mouth. Additionally, unlike sugar, it does not provide nutrients to the bacteria that cause cavities.
Frequently asked questions
What can erythritol do to you?
In contrast to other sugar alcohols, the majority of the erythritol that you consume is absorbed into the bloodstream. It then circulates through your body until it is eliminated unchanged by your urine. This makes it entirely secure.
Are erythritol's benefits excellent or bad for you?
Overall, erythritol seems to be a viable alternative to sweeteners. It is low in calories and is 70 percent of the sweetness of sugar.
Human studies have generally revealed minimal side consequences, but specific side effects have been discovered that require further investigation. Research on animals fed vast quantities of erythritol over prolonged periods shows no adverse reactions.
Is erythritol more safe than sugar?
Like sugar, erythritol won't increase blood sugar or insulin levels. However, some might experience adverse reactions. It is best to study the label and reduce the amount of sweeteners added, such as sugar alcohols and refined white sugar, to the extent possible.
The Bottom Line
People concerned about health may sweeten their food using honey or stevia. But honey has fructose and calories, and most people don't like the bitter taste of stevia.
Erythritol is generally safe, but more research is required.