The low-calorie sweetener erythritol may seem too good to be true.
It’s natural, doesn’t cause side effects, and tastes almost exactly like sugar — without the calories.
It has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits.
Lose weight
Gain muscles
Eat healthy
Explore new cuisinesThis evidence-based article reviews the benefits and possible side effects of erythritol.
What is erythritol?
Erythritol belongs to a class of compounds called sugar alcohols.
Many different sugar alcohols are used by food producers. These include xylitol, sorbitol and maltitol.
Most of them function as low-calorie sweeteners in sugar-free or low-sugar products.
Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables.
The way these molecules are structured gives them the ability to stimulate the sweet taste receptors on your tongue.
Erythritol appears to be quite different from the other sugar alcohols.
To begin with, it contains much fewer calories:
- Table sugar: 4 calories per gram
- Xylitol: 2.4 calories per gram
- Erythritol: 0.24 calories per gram
With only 6% of the calories of sugar, it still contains 70% of the sweetness.
In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch.
Summary: Erythritol is a sugar alcohol used as a low-calorie sweetener. It provides only about 6% of the calories found in an equal amount of sugar.
Is erythritol safe?
Overall, erythritol appears to be very safe.
Multiple studies on its toxicity and effects on the metabolism have been performed in animals.
Despite long-term feeding of high amounts of erythritol, no serious side effects have been detected.
There is one major caveat to most sugar alcohols — they can cause digestive issues.
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.
In the colon, they are fermented by the resident bacteria, which produce gas as a side product.
Consequently, eating high amounts of sugar alcohols may cause bloating and digestive upset. They belong to a category of fiber known as FODMAPs.
However, erythritol is different than the other sugar alcohols. Most of it gets absorbed into the bloodstream before it reaches the colon.
It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. About 90% of erythritol is excreted this way.
Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter.
Summary: Most of the erythritol you eat is absorbed into the bloodstream and excreted in the urine. It seems to have an excellent safety profile.
Erythritol side effects
About 90% of the erythritol you eat is absorbed into the bloodstream. The remaining 10% travels undigested down to the colon.
Unlike most sugar alcohols, it seems to be resistant to fermentation by colon bacteria.
Feeding studies providing up to 0.45 grams per pound (1 gram per kg) of body weight show that it is very well tolerated.
However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling.
Unless you’re eating massive amounts of it at a time, it’s unlikely to cause a stomach upset. However, erythritol sensitivity may vary between people.
Summary: About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. For this reason, a very high intake of erythritol may cause some digestive side effects.
Erythritol does not spike blood sugar or insulin
Humans don’t have the enzymes needed to break down erythritol.
Suggested read: 5 natural sweeteners that are good for your health
It’s absorbed into the bloodstream and then excreted unchanged in the urine.
When healthy people are given erythritol, there is no change in blood sugar or insulin levels. There is also no effect on cholesterol, triglycerides, or other biomarkers.
For those who are overweight or have diabetes or other issues related to metabolic syndrome, erythritol appears to be an excellent alternative to sugar.
Summary: Erythritol does not raise blood sugar levels. This makes it an excellent sugar replacement for people with diabetes.
Erythritol may reduce the risk of heart disease
Studies in diabetic rats show it acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels.
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.
However, erythritol is not without controversies. One study linked high blood erythritol levels to fat gain in young adults.
More studies are needed before any claims can be made about the health relevance of these findings.
Summary: Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. These benefits may potentially reduce the risk of heart disease, but more studies are needed.
Erythritol may suppress the growth of bacteria in your mouth
One common adverse side effect of excessive sugar intake is poor dental health, cavities, and tooth decay.
The harmful bacteria in the mouth use sugar for energy. In the process, they release acids that erode tooth enamel.
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.
Suggested read: 10 natural alternatives to refined sugar
Xylitol and erythritol also suppress the growth of bacteria directly.
Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities.
But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol.
A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol.
Summary: Erythritol may suppress the growth of bacteria in the mouth. Also, unlike sugar, it doesn’t feed the bacteria that cause cavities.
Summary
Overall, erythritol appears to be an excellent sweetener.
- It contains almost no calories.
- It has 70% of the sweetness of sugar.
- It doesn’t raise blood sugar or insulin levels.
- Human studies show very few side effects, mainly minor digestive issues in some people.
- Studies in which animals are fed massive amounts for long periods show no adverse effects.
Health-conscious people might choose to sweeten their food with stevia or honey. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia.
Erythritol appears to offer the best of both worlds.
