The Facts About Recent Erythritol Allegations
Erythritol is a natural sweetener that has gained popularity among health-conscious consumers. This virtually zero-calorie, sweet-tasting additive is understandably a fan-favorite for low-sugar baking, sweetening and anyone who is trying to lose weight or manage their blood sugar levels.
Here is what else you need to know about erythritol:
Erythritol has a low glycemic index: Unlike sugar, erythritol does not cause a spike in blood sugar levels. It has a glycemic index of 0, which means it does not affect blood glucose or insulin levels.
Erythritol is almost calorie-free: Erythritol has a calorie count of 0.2 calories per gram, which is significantly lower than sugar. For this reason, erythritol is a popular sugar substitute for people who are trying to lose weight or manage their calorie intake.
Erythritol does not cause tooth decay: Sugar is notorious for causing tooth decay, but erythritol does not. In fact, erythritol has been shown to inhibit the growth of bacteria that cause dental cavities, making it a healthier alternative to sugar.
Erythritol does not have an aftertaste: Some artificial sweeteners have an unpleasant aftertaste, but erythritol does not. It has a clean, sweet taste that is similar to sugar.
Erythritol is considered safe for consumption by the FDA: Up until now it has not been associated with any serious side effects. However, like all sugar alcohols, erythritol can cause gastrointestinal issues in some people if consumed in copious amounts.
Erythritol is versatile: Erythritol can be used in a variety of foods and beverages, including baked goods, chewing gum, and soft drinks. It is also a popular ingredient in sugar-free and low-calorie products.
Erythritol is not as sweet as sugar: Erythritol is about 70% as sweet as sugar, so you may need to use more of it to achieve the same level of sweetness.
Sounds great right? WELL, apparently all good things must come to an end and this might be no exception. A new study published on February 27th by the journal Nature Medicine finds that erythritol can significantly increase risk of blood clotting and heart attacks. Although the sample size this study was based on was significant, all of these subjects already had substantial heart disease risk factors, such as diabetes.
Before you go scouring your kitchen cabinets to rid your home of this ostensibly “dangerous” ingredient, it’s important to understand that this is only 1 study.
We cannot extrapolate this one singular study and apply it to the general public, especially those who have little to no heart disease risk factors. At the same time, it is also reasonable to start paying more attention to how much erythritol, and other sweeteners that it might be in such as stevia and monk fruit, you consume on a daily basis. If it’s more than 1-2 servings, gradually weaning down and being more careful about consumption is a recommended. Keep in mind, not all sugar-free products, or stevia/monk fruit brands contain erythritol, but many do - albeit in relatively small amounts. For example, most stevia products contain 1-2 grams per serving and the amount observed in participants blood stream was around 30 grams.
The good news is that if you feel dependent or reliant on zero-calorie sweeteners, gradually decreasing intake can change your proclivity for sweet-tasting foods. The less sweets you eat, the less you might crave sweet-tasting foods - the opposite is also true.
When it comes to healthy eating always remember that old adage, “everything in moderation.”