There are plenty of other natural, health-promoting sweeteners available that can also be used in moderation instead, such as stevia, monk fruit, and raw honey. There are zero calories and zero carbs in erythritol. Diarrhea is a well-known common erythritol side effect, although less so than with xylitol. Erythritol is not as sweet as sugar on its own so it’s often combined in foods and beverages with other questionable sweeteners, usually ones that are artificial. ), you may have noticed alternative sweeteners like sucralose (Splenda®) and erythritol becoming more prominent in ingredient lists lately, especially in energy/sports drinks and chocolate bars. And what are the dangers of erythritol specifically? Diarrhea might sound harmless, but it can lead to dehydration, electrolyte imbalances and malnutrition. But unlike most sugar alcohols, this one has the smallest risk of side effects happening and you should consume it in large quantities in order to experience these. If you’ve ever followed a low-fat diet or a fad diet that prioritized ... Did you know the average 100-year-old Okinawan male has much higher levels ... Oligosaccharides: The Prebiotics that Support the Heart & Gut, Is Allulose Safe to Consume? You’ll commonly find it in products like low-sugar, sugar-free and even no-carb foods, and while it’s generally safe, there are some common erythritol side effects to consider as well. I use a stevia erythritol blend, I am wondering if erythritol is bad for fatty liver disease because it is a sugar alcohol. Is erythritol safe? A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). Our team aims to be not only thorough with its research, but also objective and unbiased. Overall stevia seems to be a health-promoting choice when you buy a high-quality, pure stevia leaf extract product. These 10 common foods and ingredients are high in FODMAPs. 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. Sugar alcohols pass through your body essentially untouched, much like dietary fiber does. On the other hand, benefits associated with xylitol include improvements in blood sugar management, dental health and even immunity against certain infections. Is stevia and erythritol the same thing? Many people also choose it as their sweetener of choice because it won’t cause a blood sugar spike, which can be especially helpful for diabetics. These include xylitol, sorbitol and maltitol. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). Erythritol appears to be quite different from the other sugar alcohols. In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. This article reviews whether mayo is safe when…. Potential Benefits & Risks of This Sweetener. Digestive Issues. However, erythritol is different than the other sugar alcohols. Sugar alcohols shouldn’t be given to dogs because this can cause severe reactions. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. Other sugar alcohols include sorbitol/glucitol, lactitol, isomalt, maltitol, mannitol, glycerol/glycerin and xylitol. If you’re ready to start taking advantage of this natural diet-friendly sweetener, consider checking out our products with erythritol, made from the best ingredients, all at affordable prices. Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. More studies are needed before any claims can be made about the health relevance of these findings. Many different sugar alcohols are used by food producers. You can experience bloating or gas and it can have laxative effects. According to research studies, these may include improvements in cholesterol, blood pressure and even some types of cancer. Health-conscious people might choose to sweeten their food with stevia or honey. One drawback to using xylitol is that it can cause diarrhea in some people, especially when used in large amounts. The biggest drawback of sugar alcohols is that they can cause bloating, intestinal gas and diarrhea, especially when eaten in large amounts. A 24-year-old woman developed a severe rash and “wheals” all over her entire body after having one glass of a beverage sweetened with erythritol. Erythritol: Large amounts (more than about 40 or 50 grams or 10 or 12 teaspoons) of this sugar alcohol sometimes cause nausea, but smaller amounts are … It provides only about 6% of the calories found in an equal amount of sugar. In the follow-up examinations, researchers observed a lower number of cavities in the erythritol group than in the xylitol or sorbitol groups. For the normal consumer, you have to be eating a LOT of erythritol to experience these effects—like, more than 30 grams a day (a.k.a. The product needs to have a USDA Organic or a Non-GMO Project-certified insignia on the packaging. It lists 10 ways that honey can improve your health, all of which are backed by science. Unlike many other sugar substitutes, erythritol can also be used for baking and has a very similar taste to sugar. “Sugar alcohols” have nothing to do with cocktails, since they don’t contain ethanol (aka alcohol) like alcoholic beverages. It’s a crystalline alcohol and a derivative of xylose— a crystalline aldose sugar that is not digestible by the bacteria in our digestive systems. Monk fruit will be bad for you if it leads to starvation, followed by binge eating. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. Both of these products are sugar alcohols (also called reduced-calorie sweeteners). For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. You’ll commonly find it in products like low-sugar, sugar-free and even no-carb foods, and while it’s generally safe, there are some common erythritol side effects to consider as well. Overall, erythritol appears to be an excellent sweetener. Giving up sugar can be tough... but there are quite a few natural sweeteners available that are low in calories, very sweet and really good for your…. Studies have been mixed, but some say that erythritol can decrease plaque or even help prevent tooth decay because sugar alcohols do not react with plaque bacteria in the mouth in the way that sugar does. Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut. One study specifically showed that the intake of 50 grams of erythritol caused stomach rumbling and nausea. Although there are non-GMO varieties available, much of the erythritol used in foods and beverages today is derived from cornstarch from genetically modified corn. This is a detailed article about sugar alcohols and their health effects. The time until the development of cavities was also longest in the erythritol group. This is a detailed article about xylitol. Stevia Benefits. Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. This is why they can produce abdominal gas, bloating, and diarrhea in some individuals, as they are not completely absorbed by the body and are fermented by bacteria in the large intestine. As explained above, erythritol does occur naturally in some fruits and fermented foods. Dr. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world...Sign up to get VIP access to his eBooks and valuable weekly health tips for FREE! Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. This article explains everything you need to know about this diet. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. © 2005-2021 Healthline Media a Red Ventures Company. Erythritol is available as a granulated or powdered natural zero calorie sweetener. Remember that many erythritol substitutes are available if you can’t find any, or prefer a different product. It is about 70% as sweet as sucrose and flows easily due to the non-hygroscopic character. This is an article about honey and its health benefits. In fact, they belong to a category of fiber known as FODMAPs. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. Meaning, there is no need for you to worry about adding additional pounds when you use either stevia or erythritol with your food. A 2014 study suggested that erythritol is harmful to fruit flies. Stevia is an herbal plant that belongs to the Asteraceae family. But to be clear, just because a sweetener doesn’t have calories and doesn’t appear to affect blood sugar, it does not mean that it’s necessarily good for your health. When combined with artificial sweeteners like aspartame, the erythritol-laden product can become even more troublesome for your health. Enjoying a diet high in fruits, vegetables, and whole grains and low on sugar and processed foods is one of the best things you can do for your body and mind. A Beginner's Guide to the Low-FODMAP Diet. One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. About 90% of the erythritol you eat is absorbed into the bloodstream. Erythritol is very well tolerated by humans and there are no known long-term health risks. ALTERNATIVES. If you are interested, you may want to check our article below. As such, there are relatively few dangers or side effects associated with this product – studies have established that it does not have negative effects on blood glucose (like actual sugar) or the minerals of the teeth . Our website services, content, and products are for informational purposes only. Although your body can usually deal with moderate amounts of erythritol, a study published in 2007 in the "European Journal of Clinical Nutrition" indicates that you might have difficulties with larger quantities 2. Feeding studies providing up to 0.45 grams per pound (1 gram per kg) of body weight show that it is very well tolerated (5, 6). 2 In comparison, table sugar gives you a whopping 4 calories per gram. If you’re a label reader (and I hope you are! Some examples of where you’ll find it include in: Erythritol is commonly used in combination with artificial sweeteners to improve the taste of products. This makes it an excellent sugar replacement for people with diabetes. Erythritol may suppress the growth of bacteria in the mouth. Erythritol is a natural sugar alcohol, just like xylitol. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. Truly it is a wonderfully healthy choice for you and your family. They have several health benefits, but can also cause digestive problems. The study found that erythritol didn’t affect glucose, insulin, cholesterol, triglycerides, or electrolytes. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. While this is still a controversial topic with ongoing research, animal studies have linked consumption of GMOs with potential problems such as infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. Although very rare, erythritol can cause an allergic skin reaction in some people, as demonstrated in a study published in 2000 in the Journal of Dermatology. There are some concerns among those who reject processed … Eating seasonally benefits not only local farmers and the environment, but also ... Are you getting enough probiotic-rich foods in your diet? Also, unlike sugar, it doesn’t feed the bacteria that cause cavities. ), Detox Your Liver: Try My 6-Step Liver Cleanse, Bone Broth Benefits for Digestion, Arthritis and Cellulite, Apple Nutrition — The Ultimate Gut & Heart-Friendly Fruit, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes), 17 Great Probiotic Foods for Better Gut Health, Rice Cakes: Are They Healthy? It won't spike your blood sugar as much as sugar, but it does come with some minor side effects. Small carbohydrates called FODMAP are responsible for all sorts of digestive problems. Sugar alcohols like xylitol, erythritol, and sorbitol are heavily marketed to the overweight and diabetic and now those on the keto diet, but over time, their use can lead to worse problems and compromised immunity from gut balance disruption. Look for it in health food stores, major grocery stores or online. That’s right — studies show that even though erythritol travels through your body, it doesn’t get metabolized. Stevia is much sweeter tasting than sugar and contains zero calories. Possible side effects of aspartame for example may include anxiety, depression, short-term memory loss, fibromyalgia, weight gain, fatigue, brain tumors and more. As other polyols, erythritol does not cause tooth decay and it is safe for diabetics. Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. To maintain lower average blood glucose, make sure you still consume adequate calories while using this sweetener. Examples of such products include Zsweet and Swerve (which is non-GMO certified and sourced from France). The stevia plant has been used for over 1,500 years by the Guaraní people of Brazil and Paraguay. In this article, we are going to give you information about: – Is Sugar Bad for your Health – What are Erythritol and Truvia – What Erythritol and Truvia are made of – Erythritol vs Truvia. For some people, a group of carbs known as FODMAPs can cause digestive issues. One study linked high blood erythritol levels to fat gain in young adults (11). However, erythritol sensitivity may vary between people. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. For those who are overweight or have diabetes or other issues related to the metabolic syndrome, erythritol appears to be an excellent alternative to sugar. When consumption is high (50 grams or more per day) then digestive upset, including gas, cramping, bloating, stomachaches and diarrhea become even more likely. Once erythritol enters your body, it’s rapidly absorbed in the small intestine with only about 10 percent entering the colon while the other 90 percent is excreted in the urine. Below we’ll cover both the pros and cons of using it in place of other sweeteners. Sugar Bad Effects Sugar has been deemed as the culprit to so many health problems. There are some side effects and potential dangers to consider. About 90% of erythritol is excreted this way (4). As of 1997, erythritol has the status of generally recognized as safe by the FDA. Because erythritol is not hygroscopic (does not absorb moisture from the air), it’s popular in certain baked products because it doesn’t dry them out. So is erythritol a safe and smart sugar substitute? Studies in diabetic rats show it acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels (9). Overall, erythritol appears to be very safe. Erythritol can suppress bad bacteria growth, reduce acids in the mouth that can cause tooth decay, and inhibit biofilm formation. Replacing sugar with erythritol while doing keto can help keep your carbs in check and aid in you staying in ketosis. This article explains what FODMAPs are and who should avoid them. It’s one of those “invisible GMO ingredients.”. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. A low-FODMAP diet can reverse these problem. In one study conducted on diabetic rats, erythritol seemed to act as an antioxidant (to fight free radicals) and potentially offered protection again hyperglycemia-induced vascular damage. There is one major caveat to most sugar alcohols — they can cause digestive issues. Even small amounts of sugar alcohols can cause hypoglycemia (low blood sugar), seizures, liver failure or even death in dogs. Monk fruit is still good for you but it’s important to be cognizant of this side effect. To begin with, it contains much fewer calories: With only 6% of the calories of sugar, it still contains 70% of the sweetness. In the process, they release acids that erode tooth enamel. This is such a low count that it is considered to be a zero calorie sweetener. Where can you buy erythritol? There is also no effect on cholesterol, triglycerides or other biomarkers (8). Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. The energy supplied by erythritol is less than 0.2 calories per gram. 30 Gluten-Free Recipes But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (15). All About FODMAPs: Who Should Avoid Them and How? Xylitol is considered a “sugar alcohol” because it has a chemical structure that’s similar to both sugars and alcohol, however it’s technically neither of these in the way we usually think of them. Potential Benefits & Risks of This Sweetener, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, Apple Cider Vinegar Benefits and Uses (30! Gut-healthy sweeteners include honey, and dried fruit, and if you are trying to stay really low-carb then see how you tolerate monk fruit (also known as Luo Han Guo). 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). Erythritol is a healthy sugar alternative that only contains about 20 kcal and 0g net carbs per 100g (3.5 oz). Green stevia is said to be one of the best options if you can find it. Fruits like watermelon, pear and grapes naturally have minor amounts of erythritol, as do mushrooms and some fermented foods like cheese, wine, beer and sake. Related: Is Allulose Safe to Consume? Erythritol is a safe, keto-friendly sugar alcohol to try. Fans of this sweetener mainly love it because of its lack of calories, which can be helpful for weight management. Powdered erythritol is often used like confectioner’s sugar and to have “‘no bitter or chemical aftertaste.”. Erythritol is about 70% as sweet as table sugar, so when using it, you when converting a recipe, you need to add about 30% more to the recipe to get the same sweetness that you would have otherwise. Though erythritol is one of the newer sugar alcohols on the market -- xylitol and mannitol have been around longer -- researchers have done a number of studies of it in animals and humans. One double-blind, randomized trial study looked at the effects of erythritol on 485 primary school children. Call your doctor if your pet has consumed any product containing sugar alcohols, such as gum, candy, etc. Especially when consumed in excess, unabsorbed erythritol can attract water from the intestinal wall and cause diarrhea. It’s in fact a type of low-digestible carbohydrate that includes fiber. About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. are clickable links to medically peer-reviewed studies. Although an “alcohol,” it doesn’t have anything in common with the alcohol that we’re not allowed to have. Pros, Cons + How to Use, Top 7 Foods that Boost Testosterone (Plus Testosterone-Killing Foods), sugar-free gums and mints and other sweets (such as hard and soft candies, flavored jam, and jelly spreads), dairy desserts (such as ice cream, other frozen desserts, and puddings), packaged grain-based desserts (such as cakes and cookies). The grocery aisles are practically littered with nutrition bars, snacks, and better-for-you desserts that contain the ingredient maltitol. Carbs, Net Carbs, and Calories a pint and a half … Healthline Media does not provide medical advice, diagnosis, or treatment. No, and some health experts have stated that they personally prefer stevia leaf extract because it doesn’t spike blood sugar and is associated with some health benefits. Sugar alcohols are carbohydrates that chemically have characteristics of both sugars and alcohols. Now you know what erythritol is, and possible erythritol side effects. Most of the erythritol you eat is absorbed into the bloodstream and excreted in urine. But how healthy is erythritol really? Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. It’s gained popularity in the U.S. more recently. This evidence-based article reviews the benefits and possible side effects of erythritol. Consumed in excess, eruthritol attracts water from the intestinal wall, leading to diarrhea. It is found naturally in some fruits and vegetables and has a similar taste, texture and volume as sugar. In other words, erythritol is keto-friendly because it doesn’t spike your blood sugar or insulin. These include stevia and monk fruit, or honey, molasses and maple syrup if you don’t mind consuming actual sugar and calories. 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. Erythritol is now commonly added to many packaged foods, snacks and drink items. Consequently, eating high amounts of sugar alcohols may cause bloating and digestive upset. Humans don’t have the enzymes needed to break down erythritol. are clickable links to these studies. Erythritol is also suitable for diabetics and people following the keto diet and other low-carb diets. Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. With the increased popularity of low-carb diets, natural sweeteners like Erythritol have been gaining popularity. It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. Erythritol belongs to a class of compounds called sugar alcohols. Added sugar is associated with many serious diseases, including diabetes and obesity. 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 (10). Unless you’re eating massive amounts of it at a time, it’s unlikely to cause a stomach upset. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia. Here are 9 healthy substitutes you can use instead. Note that the numbers in parentheses (1, 2, etc.) The type that is added to food and beverages today is typically man-made from GMO cornstarch, resulting in an ultra-processed food — very far from a natural sweetening agent. Erythritol appears to offer the best of both worlds. What is xylitol made from? For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. Symptoms of poisoning develop rapidly in dogs after ingesting sugar alcohols, usually within 15–30 minutes of consumption. Human studies show very few side effects, mainly minor digestive issues in some people. Some studies show that erythritol could influence the release of certain hormones in the gut and even slow the emptying of the stomach. The low-calorie sweetener erythritol may seem too good to be true.