What is erythritol? Benefits, uses and dangers – Forbes Health

Erythritol is a sugar alcohol used as a food additive and sugar substitute in a wide range of products, particularly foods intended to reduce sugar or calories in general. Erythritol occurs naturally in small amounts in some fruits, such as watermelon, pears, and grapes, and in fermented foods, such as cheese and soy sauce, but is typically produced on a larger scale through fermentation.

Erythritol is quickly absorbed by the body in the small intestine, at which point it enters the bloodstream. Once erythritol reaches a person’s blood, the sugar alcohol is largely eliminated from the body through urine without being metabolized. This unique metabolic pathway allows erythritol to provide the sweet taste of sugar with almost zero calories and no effect on glucose or insulin levels.

Erythritol offers several potential benefits that contribute to its widespread use in food products, says Alex Foxman, MD, a board-certified internal medicine physician and founder and medical director of the virtual medical weight management program Achieve Health and Weight Loss.

Potential benefits of erythritol include:

• Blood sugar control. Unlike sugar, erythritol does not affect blood sugar or insulin levels, which can potentially be beneficial for people who control their blood sugar levels, such as those living with diabetes.
• Calorie management. Erythritol provides approximately 0.2 calories per gram compared to 2.4 calories per gram for other sugar alcohols (such as xylitol) and 4 calories per gram for sugar. This low-calorie attribute may be beneficial for weight management efforts.
• Improved oral health. Candies or chewable tablets containing erythritol have been shown to inhibit dental plaque formation and improve oral health in both children and adults.

The Food and Drug Administration (FDA) classifies erythritol as a “generally recognized as safe” (GRAS) substance that is generally well tolerated by most people. However, erythritol may pose potential dangers and side effects for some people, explains Sarah Stombaugh, MD, a board-certified family medicine physician, diplomate of the American Board of Obesity Medicine, and owner of a private weight loss clinic in Charlottesville. , Virginia.

Possible side effects and risks of consuming erythritol may include:

• Gastrointestinal effects. Although generally better tolerated than other sugar alcohols such as xylitol and sorbitol, erythritol can cause gastrointestinal side effects such as nausea, bloating, and diarrhea.
• Increased risk of cardiovascular events. Some research suggests there is a link between erythritol consumption and increased risk of blood clots and major cardiovascular events, such as heart attacks or strokes. However, additional research is needed to further explore this connection.

There is limited data on whether erythritol interacts with medications. However, Dr. Stombaugh advises people with underlying health conditions or those on a medication regimen to consult their healthcare provider before incorporating erythritol or any other sugar substitute into their diets on a regular basis.

In addition to its use in commercial products, erythritol is also available in granulated or powdered form for home use, such as for cooking and baking, says Dr. Stombaugh. Due to its minimal aftertaste, it can also be combined with other sweeteners to help mask any undesirable flavors from the other sweeteners.

Erythritol is about 70% sweeter than sucrose. This percentage may vary slightly between brands, so Dr. Stombaugh recommends checking the product packaging for specific conversion instructions if he wishes to adjust ingredient proportions. He adds that erythritol is often used as a 1:1 sugar substitute in recipes to achieve a slightly less sweet taste.

Products that often contain erythritol

Erythritol can be found in a wide range of products, especially sugar-free and low-calorie varieties, says Dr. Foxman. Examples of products that often contain erythritol include (but are not limited to):

• Baked goods, such as cookies, pies, and cakes.
• Gum
• Desserts, such as ice cream and puddings.
• Jams and jellies
• Sweets

“Food labeling guidelines make it difficult to tell at a glance whether a food contains erythritol or other artificial sweeteners,” explains Dr. Stombaugh.

Although not required, food manufacturers may voluntarily list the amount of sugar alcohols included in a food product under the total carbohydrates on the Nutrition Facts label. The manufacturer may also choose to list the specific sugar alcohol used if only one is added to the food. However, the FDA does not require sugar alcohols to be included unless the manufacturer makes a statement on the product packaging about the health effects of sugar alcohols or sugar when sugar alcohols are present.

“If it tastes sweet, look for the sweetener in the ingredients list,” says Dr. Stombaugh, who adds that you may need to contact the manufacturer directly for more complete nutritional information.