What is Erythritol? Benefits, Uses And Dangers – Forbes Health

Erythritol is a sugar alcohol used as a food additive and sugar substitute in a wide variety of products, especially foods that are focused on sugar or total calorie reduction. Erythritol is found naturally in small amounts in some fruits, such as watermelon, pears and grapes, and fermented foods, such as cheese and soy sauce, but is usually produced on a larger scale through fermentation.

Erythritol is rapidly absorbed by the body in the small intestine, at which point it enters the bloodstream. Once erythritol reaches a person’s blood, the sugar alcohol is mostly eliminated from the body through urine without being metabolized. This unique metabolic pathway allows erythritol to provide the sweet taste of sugar with almost zero calories and no effect on glucose or insulin levels.

Erythritol offers several potential benefits that contribute to its widespread use in food products, says Alex Foxman, MD, a board-certified internal medicine physician and founder and medical director of the virtual medical weight management program Achieve Health and Weight Loss.

Possible benefits of erythritol include:

• Blood sugar control. Unlike sugar, erythritol does not affect blood sugar or insulin levels, which may be beneficial for individuals who monitor their blood sugar levels, such as those living with diabetes.
• Calorie management. Erythritol provides about 0.2 calories per gram compared to 2.4 calories per gram from other sugar alcohols (such as xylitol) and 4 calories per gram from sugar. This low-calorie trait can be beneficial for weight management efforts
• Improved oral health. Chewable candies or tablets containing erythritol have been shown to inhibit the formation of dental plaque and improve oral health in both children and adults.

The Food and Drug Administration (FDA) classifies erythritol as a “generally recognized as safe” (GRAS) substance that is generally well tolerated by most people. However, erythritol can have dangers and side effects for some people, explains Sarah Stombaugh, MD, a board-certified family medicine physician, diplomate of the American Board of Obesity Medicine and owner of a weight clinic. private practice loss in Charlottesville, Virginia.

Possible side effects and risks of consuming erythritol include:

• Gastrointestinal effects. Although generally better tolerated than other sugar alcohols such as xylitol and sorbitol, erythritol can cause gastrointestinal side effects, such as nausea, bloating and diarrhea.
• Increased risk of cardiovascular event. Some research suggests a link between erythritol consumption and an increased risk of blood clot formation and major cardiovascular events, such as heart attack or stroke. However, further research is needed to further explore this link.

There is limited data on whether erythritol interacts with medications. However, Dr. recommends Stombaugh advises individuals with underlying health conditions or those on a medication regimen to consult with their health care provider before incorporating erythritol or any other sugar substitute into their diets on a regular basis.

In addition to its use in commercial products, erythritol is also available in granulated or powdered form for home use, such as in cooking and baking, Dr. Stombaugh says. Because of its minimal aftertaste, it can also be combined with other sweeteners to help mask any unwanted flavors from the other sweeteners.

Erythritol is about 70% as sweet as sucrose. This percentage can vary slightly between brands, so Dr. Stombaugh check product packaging for specific conversion instructions if you want to adjust ingredient proportions. She also says that erythritol is often used as a 1:1 substitute for sugar in recipes for a slightly less sweet taste.

Products that often contain Erythritol

Erythritol can be found in a wide variety of products, especially in sugar-free and low-calorie varieties, says Dr. Foxman. Examples of products that often contain erythritol include (but are not limited to):

• Baked goods, such as cookies, pies and cakes
• Chewing gum
• Desserts, such as ice cream and pudding
• Jams and jellies
• Candies

“It’s difficult to know at a glance from food labeling guidelines whether a food contains erythritol or other artificial sweeteners,” explains Dr. Stombaugh.

Although not required, food manufacturers may voluntarily list the amount of sugar alcohols included in a food product under total carbohydrates on the nutrition facts label. The manufacturer may also choose to list the specific sugar alcohol used if only one is added to the food. However, the FDA does not require sugar alcohols to be listed unless the manufacturer makes a statement on the product’s packaging about the health effects of sugar alcohols or sugar when sugar alcohols are present.

“If it tastes sweet, look for the sweetener on the ingredient list,” says Dr. Stombaugh, says you may need to contact the manufacturer directly for more complete nutritional information.