What Is Erythritol, and Is It Healthy for You?

What is erythritol, and is it safe? Erythritol is a type of sugar alcohol and a popular table sugar alternative widely used in diet and low-calorie foods and beverages. 

Because erythritol doesn’t impact blood glucose levels, it’s suitable for individuals following a low-carb ketogenic diet, diabetics, and those seeking to support metabolic health.   

Discover the surprising health benefits of erythritol and learn why it’s crucial to choose the right type to support blood sugar balance while minimizing the risk of adverse effects.

What is erythritol?

Erythritol is a type of sugar alcohol found naturally in certain fermented foods and beverages, including cheese, soy sauce, and specific wine varieties. 

Commercially, erythritol is typically produced by fermenting corn-derived glucose, resulting in a calorie-free sweetener that offers around 70 percent of the sweetness of sugar without significantly impacting blood sugar levels. 

Despite it being classified as a sugar alcohol, erythritol doesn’t contain alcohol and has no intoxicating properties, making it a suitable sugar substitute for all ages.   

Unlike traditional sugars, erythritol isn’t absorbed or metabolized and largely passes through the digestive system unchanged. 

This characteristic allows erythritol to activate sweet taste receptors and deliver a similar sweetness to sugar without spiking blood glucose levels. As a result, erythritol is suitable for people with diabetes who need to limit sugar intake and those following a ketogenic diet.

Watch the video below to learn more about erythritol. 

Is erythritol safe?

Compared to other sugar alcohols such as sorbitol and mannitol, erythritol is well-tolerated and associated with fewer digestive issues such as bloating or abdominal pain.

However, a study published in Nature Medicine reported that individuals with excessive erythritol intake appeared at increased risk of blood clots and major adverse cardiovascular events.

This study has sparked widespread criticism due to methodological issues, and the Food and Drug Administration (FDA) continues to classify erythritol as generally recognized as safe (GRAS). 

Notably, most erythritol products are derived from genetically modified (GMO) corn engineered to resist treatment with the herbicide glyphosate, which can leave crop residues and may find its way into food products. 

Glyphosate exposure has been linked to several potentially serious health concerns, and some studies suggest it may disrupt the gut microbiota, contribute to hormonal imbalances, and pose carcinogenic risks.

Research published in the Journal of Immunotoxicology found that glyphosate exposure has adverse effects on vascular function, increases oxidative stress, and contributes to systemic inflammation, all of which can contribute to cardiovascular disease.

Therefore, findings linking erythritol to stroke and heart disease may be more closely associated with glyphosate exposure from corn rather than erythritol itself, highlighting the importance of choosing non-GMO products whenever possible. 

However, out of an abundance of caution, individuals at higher cardiovascular risk might consider limiting erythritol and choosing alternatives such as stevia or monk fruit. These sugar substitutes are generally well tolerated and haven’t been linked to cardiovascular concerns.

Benefits of erythritol 

Because of its unique structure, erythritol isn’t metabolized, which offers various metabolic benefits and may contribute to health advantages beyond just replacing table sugar. 

Here are three health benefits of erythritol.

1. Promotes metabolic health   

Evidence published in Nutrients confirms the beneficial effects of erythritol for blood sugar balance by summarizing, “Studies in human subjects, lean and obese, with diabetes and without, have clearly demonstrated that acute doses of erythritol do not affect blood levels of glucose or insulin.” 

This is critical for metabolic health as stable blood sugar and insulin levels help reduce the risk of metabolic syndrome, a group of conditions including high blood sugar, hypertension, and abdominal fat that increase the likelihood of cardiovascular disease and diabetes. 

By offering sweetness without affecting blood sugar or insulin balance, erythritol can serve as a valuable sugar substitute for those managing metabolic health, including individuals with diabetes, insulin resistance, and obesity.

2. Supports weight loss

Erythritol has a glycemic index of zero, indicating that it doesn’t contribute to blood sugar spikes, which is crucial for maintaining a healthy body weight.

Elevated blood sugar levels, typically linked to a diet high in sugar and carbs, trigger constant insulin release. While insulin does help regulate blood sugar levels, it also directly stimulates the liver to convert excess blood sugar into fatty acids.

This explains why a high-carb diet can quickly lead to weight gain and underscores the benefits of using sugar alternatives such as erythritol for weight management.

3. Reduced the risk of tooth decay 

Compared to traditional sugar, erythritol doesn't feed oral bacteria that contribute to cavity formation, significantly reducing the risk of tooth decay. 

“Sugar-free chewing gum with erythritol can inhibit the growth of harmful bacteria in the mouth, promoting better oral health,” explains Dr. Berg. “Replacing sugar with alternative sweeteners, such as erythritol, helps satisfy a sweet tooth while reducing the risk of cavities and tooth decay.”

How is erythritol used?

Due to its low glycemic index, erythritol is on the keto diet food list and a popular sugar substitute for individuals following a ketogenic diet.

Erythritol is widely available in both powdered and liquid form, each suited to different uses based on texture and solubility.

Powdered erythritol can be used to replace sugar at a 1:1 ratio, and its fine texture blends seamlessly into various recipes, making it an ideal sugar substitute for baking, frostings, and dry mixes. 

In contrast, liquid erythritol is pre-dissolved and works well in beverages, sauces, smoothies, and other liquid recipes that require quick mixing without needing to dissolve granules.

However, some powdered erythritol brands use fillers such as inulin, a natural indigestible fiber that adds bulk and improves texture but may cause digestive discomfort such as gas, bloating, and abdominal pain.

Therefore, it’s essential to carefully check labels and choose pure erythritol made from non-GMO corn to reduce the risk of digestive problems and minimize exposure to glyphosate residues. 

While food manufacturers typically sweeten sugar-free foods with cheap artificial sweeteners such as aspartame or saccharin, an increasing number of products are sweetened with erythritol as a more natural sugar alternative.

Keto recipes with erythritol

While many ready-made keto-friendly snacks and desserts are made with erythritol, these options are typically ultra-processed and contain harmful ingredients such as seed oils and modified starches. 

Therefore, making your own keto recipes allows you to control the ingredients, ensuring your meals are free from harmful additives while still satisfying your sweet cravings.

Here are several keto-friendly recipes that incorporate erythritol.

Keto Vanilla Fluff

This easy-to-make and heavily creamy Keto Vanilla Fluff combines three simple ingredients to create a delightful, low-carb dessert perfect for satisfying your sweet tooth while staying in ketosis.

Chocolate Chip Muffins

If you are looking for a delicious, low-carb treat, these keto-friendly Chocolate Chip Muffins are the perfect option. 

Made with almond flour and sweetened with erythritol, these muffins offer a rich, indulgent flavor without the added carbs.

Chocolate Coconut Milk Ice Cream 

Making your own keto-friendly Chocolate Coconut Milk Ice Cream allows you to enjoy a creamy, rich dessert without interfering with fat-burning. 

This indulgent treat, made with erythritol, coconut milk, and unsweetened cocoa powder, is both dairy-free and low-carb. It’s the perfect solution for satisfying chocolate cravings, especially for keto dieters with dairy sensitivities.

Homemade Protein Bars

These Homemade Protein Bars are an excellent alternative to highly processed store-bought options. 

Packed with high-quality protein and healthy fats and sweetened with erythritol, these keto-approved treats provide sustained energy without spiking blood sugar.

Creamy Vegan Chocolate Avocado Pudding

This Creamy Vegan Chocolate Avocado Pudding is a rich, decadent dessert that’s both keto-friendly and dairy-free.

Made with ripe avocado for a smooth texture and sweetened with erythritol and stevia, it’s a guilt-free treat that delivers a dose of healthy fats while satisfying your chocolate cravings.

Key takeaways

Are you looking for sugar substitutes and wondering what erythritol is and how to use it? 

Erythritol is a sugar alcohol that offers a similar sweetness to sugar but contains no calories, making it an excellent option to avoid the health risks associated with sugar consumption.

In addition, erythritol is keto-friendly as it doesn’t raise blood sugar or insulin levels, which promotes metabolic balance, helps maintain insulin sensitivity, and supports a healthy body weight. 

FAQ

1. What is erythritol?

Erythritol is a sugar alcohol and low-calorie sweetener that provides a sweetness similar to sugar without raising blood glucose levels, making it ideal for individuals following a ketogenic diet.  

It's commonly found in low-calorie and sugar-free products such as candies, baked goods, diet beverages, and packaged foods marketed toward keto dieters. 

2. Is erythritol good or bad for you?

The Food and Drug Administration (FDA) declared erythritol as Generally Recognized as Safe (GRAS). However, some erythritol products are made from genetically modified (GMO) corn, which may contain glyphosate residue linked to various health issues. 

Therefore, it’s crucial to opt for pure erythritol made from non-GMO corn to minimize the risk of glyphosate exposure and associated health risks.  

3. Is erythritol the same as stevia?

While erythritol and stevia are both popular sugar substitutes, they’re not the same. Erythritol is a sugar alcohol with a similar taste to sugar, while stevia is a plant-derived sweetener that’s significantly sweeter than sugar. 

4. Is erythritol natural or artificial?

Erythritol is a naturally occurring sugar alcohol found in certain fruits and fermented foods, but is typically processed and refined using corn for use as a sugar alternative and tabletop sweetener. 

Unlike artificial sweeteners, which are synthetically made, erythritol is considered a naturally derived product.

5. Is erythritol the same as Splenda?

No, erythritol and Splenda aren't the same. Erythritol is a sugar alcohol derived from natural sources such as certain fruits and corn. In contrast, Splenda is a brand name for sucralose, a synthetic sweetener that’s 600 times sweeter than sugar.

6. Does erythritol contain alcohol?

Despite being classified as a sugar alcohol, erythritol doesn’t contain ethanol, which is the type of alcohol found in alcoholic beverages. The term sugar alcohol refers to its chemical structure, not the presence of alcohol or potential for intoxication.

7. Can I have erythritol on keto?

Erythritol has minimal impact on blood sugar and insulin levels, making it a popular choice for those following a ketogenic diet.

In addition, compared to most sugar alcohols that can trigger gastrointestinal discomfort, erythritol is generally well-tolerated and less likely to cause bloating or digestive issues.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/36849732/ 

2. https://www.tandfonline.com/doi/full/10.1080/1547691X.2020.1804492

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC9824470/