What Is Erythritol

Dr. Eric Berg 09/11/2024

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Healthy Keto Acceptable Foods List

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Many people are searching for ways to reduce sugar in their diets these days, and for good reason. We're learning more and more about the negative health effects of too much sugar, from weight gain to an increased risk of chronic diseases.

That’s where sugar alcohols come in, often touted as a healthier alternative, but these sugar substitutes, including the popular erythritol, can have side effects.

I often hear from people wondering about erythritol, especially concerns surrounding erythritol side effects. So let's uncover the truth about this popular sugar alternative. Is it a friend or foe on your wellness journey?

Let’s explore this sugar alcohol, separating fact from fiction and helping you make informed decisions.

What Is Erythritol?

Erythritol is a type of sugar alcohol, a low-calorie sweetener often found in sugar-free or low-carb products. Think sugar-free candies, protein bars, and even some beverages— they often contain erythritol. Discovered back in 1848, it gained popularity much later.

Its claim to fame? It boasts about 60–70% of the sweetness of table sugar while having a negligible impact on blood sugar levels. It's also nearly calorie-free. Unlike other sugar alcohols, it's rapidly absorbed by your small intestine, so very little reaches your large intestine.

What does that mean for you? It typically doesn't lead to the same digestive upset as some of its counterparts. It sounds like a dream for those seeking a sugar swap, right?

Unmasking the Truth About Erythritol Side Effects

While erythritol may seem like a perfect solution for reducing your sugar intake, several erythritol side effects have recently come to light. Research now indicates potential links between erythritol and some concerning health issues.

Healthy heart concept

1. Heart Health Concerns

Recent studies suggest a potential link between erythritol consumption and an elevated risk of blood clots and heart attacks. This alarming discovery sparked concerns about its long-term impact on cardiovascular health.

If you already have underlying heart conditions or risk factors for cardiovascular disease, exercising caution and discussing erythritol consumption with your doctor is prudent.

A heart attack, also known as a myocardial infarction, occurs when blood flow to a part of the heart is blocked, usually by a blood clot.

One study published in Nature Medicine, examined data from over 4,000 participants and found those with higher blood erythritol levels had a two-fold higher risk of experiencing major adverse cardiac events such as heart attacks and strokes.

Although this area needs more investigation, it’s important to approach erythritol with caution, especially if you're predisposed to heart issues.

2. Digestive Issues

Though often considered gentler than other artificial sweeteners on digestion, excessive consumption of erythritol can still lead to gastrointestinal issues in some individuals. Remember that everyone's tolerance differs.

Typical digestive complaints can include:

Bloating
Gas
Diarrhea

If you notice digestive discomfort after consuming erythritol, it's a good idea to cut back or opt for alternatives.

3. Possible Blood Sugar Spikes

Wait, doesn't erythritol have a near-zero glycemic index? You're right, it does. But here's the catch - this primarily applies to its isolated form.

Many commercially available products containing erythritol often combine it with other ingredients, including other sugars.

This could potentially offset its low-glycemic impact and might lead to unexpected blood sugar regulation issues, especially in individuals with pre-existing blood sugar management challenges, like those with diabetes or prediabetes.

4. GMO Concerns

A large portion of erythritol production comes from fermented cornstarch, primarily from corn. While not inherently a problem, it raises concerns about genetically modified organisms (GMOs).

If you're aiming to minimize your GMO consumption, selecting non-GMO erythritol is a wise choice.

5. Dosage Matters

As with most things in nutrition, the dose determines the poison. Moderate erythritol intake might not pose a problem for most healthy individuals.

However, exceeding recommended amounts or over-consuming it regularly might increase your risk of experiencing adverse effects.

As always, it's best to enjoy erythritol-containing products in moderation and listen to your body's signals.

Whole monk fruit and monk fruit sweetener

Alternatives to Consider

Exploring other natural sweeteners is always an option if you are concerned about erythritol side effects. However, it's crucial to research any alternative sweetener and ensure it aligns with your health goals and dietary preferences. Consider these alternatives:

Monk fruit: This natural, zero-calorie sweetener derived from monk fruit has minimal to no known side effects.
Stevia sugar substitute is extracted from the Stevia plant. It is a natural, calorie-free alternative that generally doesn't impact blood sugar levels.
Allulose: Allulose is a sugar that exists naturally in foods such as dates and figs. Like other low-calorie sweeteners, it passes through your body without being fully metabolized, making it virtually calorie-free.

Managing Sweet Cravings on a Keto Cheat Day

Erythritol is a popular sugar substitute in many low-carb and keto diets due to its low-calorie content and minimal impact on blood sugar levels. However, it's important to be aware of potential side effects like digestive discomfort when consumed in large quantities.

If you're planning a keto cheat day, it's crucial to manage your intake of erythritol and other sugar alcohols to avoid bloating or stomach upset.

Instead of overindulging in erythritol-sweetened treats, consider balancing them with other keto-approved foods that are easier on the digestive system.

By being mindful of how much erythritol you consume during a keto cheat day, you can still satisfy your sweet tooth without the unwanted side effects.

This approach ensures that your cheat day is both enjoyable and comfortable, helping you return to your regular keto regimen without any setbacks.

Conclusion

Erythritol, like any sugar alternative, requires a balanced perspective. While some might find it a suitable sugar replacement in the short term, being mindful of its potential erythritol side effects is essential, especially considering emerging research connecting it to cardiovascular risks.

If you experience unusual symptoms after consuming products with this ingredient, talk to your healthcare provider. They can help determine if erythritol is a contributing factor and guide you toward making the best decisions for your individual needs.

Remember that even natural sweeteners are best enjoyed in moderation as part of a well-rounded and nutritious diet.