WebMD does not provide medical advice, diagnosis or treatment. However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling (7). When healthy people are given erythritol, there is no change in blood sugar or insulin levels. Learn more about erythritol here. This means erythritol doesn't have a chance to "metabolize" -- turn into energy in your body. Human studies show very few side effects, mainly minor digestive issues in some people. Safety. Small carbohydrates called FODMAP are responsible for all sorts of digestive problems. Sugar has 4 calories per gram, but erythritol has zero. Though it sounds new, erythritol (ear-RITH-ri-tall) has been around as long as grapes, peaches, pears, watermelon, and mushrooms. Added sugar is associated with many serious diseases, including diabetes and obesity. Humans don’t have the enzymes needed to break down erythritol. It provides only about 6% of the calories found in an equal amount of sugar. Erythritol appears to be quite different from the other sugar alcohols. Stevia is much sweeter tasting than sugar and contains zero calories. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). Eating lots of sugar alcohols can lead to bloating and an upset stomach. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. Therefore, sugar-free sweets sweetened with erythritol are considered safe for the teeth, and some dentists are even using it as a disinfectant. The World Health Organization (WHO) approved erythritol in 1999, and the FDA did the same in 2001. 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. Erythritol appears to offer the best of both worlds. Although an “alcohol,” it doesn’t have anything in common with the alcohol that we’re not allowed to have. A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). Erythritol has no effect on glucose or insulin levels. 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. Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter. $19.99 $ 19. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia. It's in the form of white crystal granules or powder. It doesn’t raise blood sugar or insulin levels. ), but unlike maltitol, which is artificially processed,  erythritol goes through a natural fermentation process. Consequently, eating high amounts of sugar alcohols may cause bloating and digestive upset. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. 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. Studies in which animals are fed massive amounts for long periods of time show no adverse effects. Health-conscious people might choose to sweeten their food with stevia or honey. Get it as soon as Fri, Jan 8. Erythritol may suppress the growth of bacteria in the mouth. It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. One study linked high blood erythritol levels to fat gain in young adults (11). Besides its natural form, erythritol has also been a man-made sweetener since 1990. Basically, it has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits. 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. The energy supplied by erythritol is less than 0.2 calories per gram. This makes it an excellent sugar replacement for people with diabetes. ", Penn Today; Office of University Communications: "The ins and outs of sugar alcohols. All rights reserved. These 10 common foods and ingredients are high in FODMAPs. For this reason, a very high intake of erythritol may cause some digestive side effects. The low-calorie sweetener erythritol may seem too good to be true. Erythritol is also a sugar alcohol (found naturally, for instance, in fruits like grapes, watermelons, and pears! However, erythritol sensitivity may vary between people. How it's used. Erythritol is very well tolerated by humans and there are no known long-term health risks. There are some concerns among those who reject processe… Biofilm is a colony of bacteria that can form on your teeth and gums. These include xylitol, sorbitol and maltitol. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Taste. Despite long-term feeding of high amounts of erythritol, no serious side effects have been detected (1, 2). Erythritol is found naturally in some foods. These benefits may potentially reduce the … Bad Side Effects of Erythritol If you hear the food is listed as “sugar free” or “no sugar added” it may seem unpleasant for those of you that trying to reduce sugar, have diabetes or … 2 In comparison, table sugar gives you a whopping 4 calories per gram. ", The Mayo Clinic Diet: "What exactly is metabolism?". However, erythritol, like all sugar alcohols, is not side-effect free. It won't spike your blood sugar as much as sugar, but it does come with some minor side effects. A FODMAP is a type of carbohydrate that can cause digestive problems. 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). Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. 4.5 out of 5 stars 4,063. Erythritol tastes sweet. However, erythritol is not without controversies. Erythritol can suppress bad bacteria growth, reduce acids in the mouth that can cause tooth decay, and inhibit biofilm formation. The harmful bacteria in the mouth use sugar for energy. Unlike most sugar alcohols, it seems to be resistant to fermentation by colon bacteria (4). It's also sold in bulk to companies that use it to sweeten or thicken products like reduced-calorie and sugar-free foods and drinks. Most of it gets absorbed into the bloodstream before it reaches the colon (3). You can find it with other sugar substitutes in stores and online. Overall, erythritol appears to be an excellent sweetener. Xylitol and erythritol also suppress the growth of bacteria directly (12). artificial sweetener , erythritol , Truvia More By Whitney Greer; Doctor Dre Loses Sight Due To Diabetes Is … Lynn says: August 15, 2019 at 5:48 am. Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. © 2005-2021 Healthline Media a Red Ventures Company. Erythritol and diabetes If you have diabetes, it’s important to manage your blood sugar. 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 a type of carbohydrate called a sugar alcohol that people use as a sugar substitute. All About FODMAPs: Who Should Avoid Them and How? This article reviews whether mayo is safe when…. One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. It lists 10 ways that honey can improve your health, all of which are backed by science. Appearance. With the increased popularity of low-carb diets, natural sweeteners like Erythritol have been gaining popularity. Side effects. 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. About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. 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. Unlike many other sugar substitutes, erythritol can also be used for baking and has a very similar taste to sugar. Erythritol is a safe, keto-friendly sugar alcohol to try. Stevia Benefits. The low-FODMAP diet can drastically improve digestive symptoms for many people. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. 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. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. You can use erythritol the same way as sugar. Erythritol is a natural sugar alcohol, just like xylitol. Consumed in excess, eruthritol attracts water from the intestinal wall, leading to diarrhea. This can wear down your enamel and cause cavities. Erythritol belongs to a class of compounds called sugar alcohols. But erythritol is generally mostly absorbed before it gets to your colon and is excreted unchanged in your urine. Erythritol is safe to consume in moderate amounts. About 90% of erythritol is excreted this way (4). 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. 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. A low-FODMAP diet can reverse these problem. To begin with, it contains much fewer calories: With only 6% of the calories of sugar, it still contains 70% of the sweetness. 99 ($0.42/Ounce) Save 10% more with Subscribe & Save. 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. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. 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…. You'll often find it mixed with popular sugar substitutes like aspartame, stevia, and Truvia to make them sweeter. 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 was first discovered in 1848 by a Scottish chemist named John Stenhouse. It's fine to stir it into your coffee or tea, sprinkle it on grapefruit, or bake with it. Here are 9 healthy substitutes you can use instead. Heat stable up to 160 degrees C. Non-caloric – While most sugar alcohols are low calorie, erythritol has zero calories. What it is, how it looks, calories, side effects and how it affects your health. It seems to have an excellent safety profile. © 2005 - 2019 WebMD LLC. This is an article about honey and its health benefits. Manufacturers add a synthetic type of this chemical to diet foods and drinks. (Sensitivities vary among individuals.) 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. It Is an Antioxidant There is one major caveat to most sugar alcohols — they can cause digestive issues. 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. Our website services, content, and products are for informational purposes only. This is such a low count that it is considered to be a zero calorie sweetener. 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. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (15). To maintain lower average blood glucose, make sure you still consume adequate calories while using this sweetener. 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 . Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. This article explains everything you need to know about this diet. 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. That's because your small intestine absorbs it quickly and gets it out of your body through urine within 24 hours. Erythritol side effects can include diarrhea, headache, and stomachache in some people, particularly when consumed in large doses. All rights reserved. What is xylitol made from? OK for your teeth. Reading the package of erythritol sold by NOW Foods, you would think it’s a wonder food sent to solve your sugar woes. It's also OK for people with diabetes. [Erythritol is also the easiest of the sugar alcohols to digest. Erythritol, small amounts of which occur naturally in some fruits, is about 60 … It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. There is also no effect on cholesterol, triglycerides or other biomarkers (8). It's also made when things like wine, beer, and cheese ferment. ", Michigan State University: "What are sugar alcohols? More studies are needed before any claims can be made about the health relevance of these findings. 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). It’s usually p… Erythritol does not raise blood sugar levels. Many different sugar alcohols are used by food producers. 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. Erythritol Sweetener Natural Sugar Substitute 3lb - Granulated Low Calorie Sweetener High Digestive Tolerance Suitable for Diabetes Keto and Paleo - Baking Substitute Non GMO. About 90% of the erythritol you eat is absorbed into the bloodstream. 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