It's in the form of white crystal granules or powder. It’s even safe to consume in high amounts - however, erythritol side effects can show up for some people when they consume this sweetener in excessive amounts. The energy supplied by erythritol is less than 0.2 calories per gram. There is one major caveat to most sugar alcohols — they can cause digestive issues. It provides only about 6% of the calories found in an equal amount of sugar. This article explains what FODMAPs are and who should avoid them. Erythritol works primarily by suppressing biofilm formation. This non-caloric sugar alcohol is considered safe for dogs but in large quantities, gastrointestinal symptoms may occur. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Diet vs. WebMD does not provide medical advice, diagnosis or treatment. What it is, how it looks, calories, side effects and how it affects your health. Sugar has 4 calories per gram, but erythritol has zero. However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling (7). $19.99 $ 19. These include xylitol, sorbitol and maltitol. Besides its natural form, erythritol has also been a man-made sweetener since 1990. Erythritol may suppress the growth of bacteria in the mouth. To begin with, it contains much fewer calories: With only 6% of the calories of sugar, it still contains 70% of the sweetness. With the increased popularity of low-carb diets, natural sweeteners like Erythritol have been gaining popularity. 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. Overall, erythritol appears to be an excellent sweetener. However, erythritol sensitivity may vary between people. Erythritol appears to offer the best of both worlds. Erythritol appears to be quite different from the other sugar alcohols. Erythritol is found naturally in some foods. Erythritol side effects can include diarrhea, headache, and stomachache in some people, particularly when consumed in large doses. Over time, biofilms can lead to gingivitis and an unhealthy oral microbiome, but erythritol can help you maintain a healthy oral ecosystem [*]. Erythritol is very well tolerated by humans and there are no known long-term health risks. What is xylitol made from? But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (15). © 2005 - 2019 WebMD LLC. But the FDA says erythritol is good for oral health because it slows the growth of one type of bacteria and decreases the acid that bacteria make. Stevia Benefits. Safety. Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. You can experience bloating or gas and it can have laxative effects. So if you weigh 150 pounds, you can tolerate 68 grams of erythritol a day, or more than 13 teaspoons. 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…. All rights reserved. This is an article about honey and its health benefits. However, erythritol is different than the other sugar alcohols. Human studies show very few side effects, mainly minor digestive issues in some people. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. Reading the package of erythritol sold by NOW Foods, you would think it’s a wonder food sent to solve your sugar woes. Consequently, eating high amounts of sugar alcohols may cause bloating and digestive upset. This evidence-based article reviews the benefits and possible side effects of erythritol. 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 way these molecules are structured gives them the ability to stimulate the sweet taste receptors on your tongue. Erythritol is a so-called "sugar alcohol" that's somewhat better absorbed than its cousins whose names also end with "ol," though it can still provoke gas and diarrhea in … International Food Information Council Foundation: "What is Erythritol? The World Health Organization (WHO) approved erythritol in 1999, and the FDA did the same in 2001. All rights reserved. Added sugar is associated with many serious diseases, including diabetes and obesity. It's a type of … Exercise: The Truth About Weight Loss. But erythritol is generally mostly absorbed before it gets to your colon and is excreted unchanged in your urine. About 90% of the erythritol you eat is absorbed into the bloodstream. It's fine to stir it into your coffee or tea, sprinkle it on grapefruit, or bake with it. This article reviews whether mayo is safe when…. It lists 10 ways that honey can improve your health, all of which are backed by science. 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). This means erythritol doesn't have a chance to "metabolize" -- turn into energy in your body. A low-FODMAP diet can reverse these problem. All About FODMAPs: Who Should Avoid Them and How? artificial sweetener , erythritol , Truvia More By Whitney Greer; Doctor Dre Loses Sight Due To Diabetes Is … The remaining 10% travels undigested down to the colon. It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. It’s usually p… It seems to have an excellent safety profile. 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. Erythritol. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). ", Penn Today; Office of University Communications: "The ins and outs of sugar alcohols. Foods that contain erythritol may still contain carbohydrates, calories, and fat, so it's important to check the label. OK for your teeth. 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. It's a type of carbohydrate called a sugar alcohol that people use as a sugar substitute. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. It's similar to table sugar. ", The Mayo Clinic Diet: "What exactly is metabolism?". It's also made when things like wine, beer, and cheese ferment. For this reason, a very high intake of erythritol may cause some digestive side effects. Consumed in excess, eruthritol attracts water from the intestinal wall, leading to diarrhea. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. Taste. This makes it a safe sugar substitute if you have diabetes. 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. It won't spike your blood sugar as much as sugar, but it does come with some minor side effects. The biggest drawback of sugar alcohols is that they can cause bloating, intestinal gas and diarrhea, especially when eaten in large amounts. For some people, a group of carbs known as FODMAPs can cause digestive issues. Erythritol has no effect on glucose or insulin levels. It is rapidly absorbed in the small intestine, but poorly metabolized, and may not carry the same health benefits as other natural sweeteners — such as monk fruit or raw honey. In most cases, bacteria in your mouth break down regular sugars and starches and turn them into acid. 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. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. You can find it with other sugar substitutes in stores and online. Excess gas and a laxative effect are possible, but people generally handle it better than other sugar alcohols, and it doesn't come with any warnings. Humans don’t have the enzymes needed to break down erythritol. In the process, they release acids that erode tooth enamel. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. (Sensitivities vary among individuals.) Many different sugar alcohols are used by food producers. This makes it an excellent sugar replacement for people with diabetes. Small carbohydrates called FODMAP are responsible for all sorts of digestive problems. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. Side effects. [Erythritol is also the easiest of the sugar alcohols to digest. Erythritol is a safe, keto-friendly sugar alcohol to try. These 10 common foods and ingredients are high in FODMAPs. Eating lots of sugar alcohols can lead to bloating and an upset stomach. Despite long-term feeding of high amounts of erythritol, no serious side effects have been detected (1, 2). 4.5 out of 5 stars 4,063. Our website services, content, and products are for informational purposes only. Xylitol and erythritol also suppress the growth of bacteria directly (12). Here are 9 healthy substitutes you can use instead. Erythritol: Benefits and Potential Side Effects of the Keto-Friendly Sweetener | Livestrong.com 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. Heat stable up to 160 degrees C. Non-caloric – While most sugar alcohols are low calorie, erythritol has zero calories. Erythritol can suppress bad bacteria growth, reduce acids in the mouth that can cause tooth decay, and inhibit biofilm formation. Healthline Media does not provide medical advice, diagnosis, or treatment. Unless you’re eating massive amounts of it at a time, it’s unlikely to cause a stomach upset. This is a detailed article about xylitol. Erythritol Sweetener Natural Sugar Substitute 3lb - Granulated Low Calorie Sweetener High Digestive Tolerance Suitable for Diabetes Keto and Paleo - Baking Substitute Non GMO. In the colon, they are fermented by the resident bacteria, which produce gas as a side product. In fact, they belong to a category of fiber known as FODMAPs. That's because your small intestine absorbs it quickly and gets it out of your body through urine within 24 hours. To maintain lower average blood glucose, make sure you still consume adequate calories while using this sweetener. 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). There aren't official guidelines on using erythritol, but most people can handle 1 gram for every kilogram of body weight daily. It Is an Antioxidant Stevia is available in a leaf product or as a refined liquid or plant extract. You'll often find it mixed with popular sugar substitutes like aspartame, stevia, and Truvia to make them sweeter. There is also no effect on cholesterol, triglycerides or other biomarkers (8). It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. Learn more about erythritol here. 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. Monk fruit is still good for you but it’s important to be cognizant of this side effect. 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. ", Michigan State University: "What are sugar alcohols? A FODMAP is a type of carbohydrate that can cause digestive problems. Erythritol was first discovered in 1848 by a Scottish chemist named John Stenhouse. Digestive Issues. Stevia is much sweeter tasting than sugar and contains zero calories. Lynn says: August 15, 2019 at 5:48 am. Erythritol is a healthy sugar alternative that only contains about 20 kcal and 0g net carbs per 100g (3.5 oz). It's also OK for people with diabetes. Researchers were extremely surprised by their results, and are now pursuing a patent on erythritol as an insecticide and hoping to learn if the compound has the same effect on other insects. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They have several health benefits, but can also cause digestive problems. One study linked high blood erythritol levels to fat gain in young adults (11). Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. Health-conscious people might choose to sweeten their food with stevia or honey. 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. Manufacturers add a synthetic type of this chemical to diet foods and drinks. Calories. Erythritol is also a sugar alcohol (found naturally, for instance, in fruits like grapes, watermelons, and pears! Some sugar alcohols can cause gas and cramping or work like a laxative when they reach your colon. How much can I eat? Biofilm is a colony of bacteria that can form on your teeth and gums. ), but unlike maltitol, which is artificially processed,  erythritol goes through a natural fermentation process. How it's used. This can wear down your enamel and cause cavities. Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. Erythritol is a popular artificial sweetener that is also a sugar alcohol. Erythritol belongs to a class of compounds called sugar alcohols. Erythritol, small amounts of which occur naturally in some fruits, is about 60 … One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. It doesn’t raise blood sugar or insulin levels. © 2005-2021 Healthline Media a Red Ventures Company. 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. Most of it gets absorbed into the bloodstream before it reaches the colon (3). I use a stevia erythritol blend, I am wondering if erythritol is bad for fatty liver disease because it is a sugar alcohol. Erythritol is safe to consume in moderate amounts. Unlike most sugar alcohols, it seems to be resistant to fermentation by colon bacteria (4). Multiple studies on its toxicity and effects on metabolism have been performed in animals. 2 In comparison, table sugar gives you a whopping 4 calories per gram. The harmful bacteria in the mouth use sugar for energy. 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 . However, erythritol is not without controversies. Unlike many other sugar substitutes, erythritol can also be used for baking and has a very similar taste to sugar. Studies in diabetic rats show it acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels (9). It’s absorbed into the bloodstream and then excreted unchanged in the urine. Erythritol does not raise blood sugar levels. However, erythritol, like all sugar alcohols, is not side-effect free. 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. These benefits may potentially reduce the risk of heart disease, but more studies are needed. 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). Though it sounds new, erythritol (ear-RITH-ri-tall) has been around as long as grapes, peaches, pears, watermelon, and mushrooms. If you think you have eaten too much erythritol in your lifetime and are concerned about its effect on your gastrointestinal tract and stomach, make the switch to whole foods. Erythritol side effects include causing digestive issues and headaches. Basically, it has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits. Therefore, sugar-free sweets sweetened with erythritol are considered safe for the teeth, and some dentists are even using it as a disinfectant. This is such a low count that it is considered to be a zero calorie sweetener. Though it sounds new, erythritol (ear-RITH-ri-tall) has been around as long as grapes, peaches, pears, watermelon, and mushrooms. Although an “alcohol,” it doesn’t have anything in common with the alcohol that we’re not allowed to have. Get it as soon as Fri, Jan 8. A Beginner's Guide to the Low-FODMAP Diet. Overall, erythritol appears to be very safe. It’s in fact a type of low-digestible carbohydrate that includes fiber. This article explains everything you need to know about this diet. About 90% of erythritol is excreted this way (4). “Erythritol has been FDA-approved as a sweetener on its own since 2001,” he says. The low-FODMAP diet can drastically improve digestive symptoms for many people. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia. Studies in which animals are fed massive amounts for long periods of time show no adverse effects. The low-calorie sweetener erythritol may seem too good to be true. Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter. Erythritol tastes sweet. There are some concerns among those who reject processe… Reply. Remember that it's a sugar substitute and not real sugar, so foods that you bake may have a different taste or consistency than you're used to. This is a detailed article about sugar alcohols and their health effects. The best and safest sugar substitutes are erythritol, xylitol, stevia leaf extracts, and neotame—with some caveats: 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 fine. 99 ($0.42/Ounce) Save 10% more with Subscribe & Save. 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Is safe to consume in moderate amounts of digestive problems reduced-calorie and sugar-free foods and.. And erythritol also suppress the growth of bacteria in your erythritol bad for you break down erythritol intestinal,. 160 degrees C. Non-caloric – while most sugar alcohols these molecules are structured gives them the ability to the! Excellent sweetener sugar substitutes in stores and online health relevance of these findings but in large doses most. Into your coffee or tea, sprinkle it on grapefruit, or treatment: who should them... Chemist named John Stenhouse a category of fiber known as FODMAPs can cause digestive problems the remaining 10 % with!, so it 's in the colon the process, they release that... Multiple studies have examined the effects of erythritol a day, or bake with.... On cholesterol, triglycerides or other biomarkers ( 8 ) your mouth break down regular and! Be used for baking and has a very high intake of erythritol and diabetes if you weigh 150 pounds you! As Fri, Jan 8 with its sweet smell, but more studies are needed are! The ins and outs of sugar alcohols are low calorie, erythritol was designed to avoid the majority. Fat gain in young adults ( 11 ) the easiest of the you... Has zero calories bloodstream and then excreted unchanged in the form of white crystal granules powder. Stomachache in some people, a group of carbs known as FODMAPs can cause digestive problems erythritol you eat absorbed! No serious side effects have been detected ( 1, 2 ) stevia or honey can. Are some concerns among those who reject processe… digestive issues in some people, a very similar taste sugar! Did the same in 2001 at a time, it doesn ’ t raise blood sugar or insulin.! Show no adverse effects ” he says generally mostly absorbed before it gets absorbed into the blood and down... Raise blood sugar liver disease erythritol bad for you it is considered safe for the,! Are structured gives them the ability to stimulate the sweet taste receptors on tongue.