Stevia Benefits. 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? Call your doctor if your pet has consumed any product containing sugar alcohols, such as gum, candy, etc. One study linked high blood erythritol levels to fat gain in young adults (11). 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. Sugar alcohols are carbohydrates that chemically have characteristics of both sugars and alcohols. Overall, erythritol appears to be very safe. A FODMAP is a type of carbohydrate that can cause digestive problems. 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. “Sugar alcohols” have nothing to do with cocktails, since they don’t contain ethanol (aka alcohol) like alcoholic beverages. Diarrhea is a well-known common erythritol side effect, although less so than with xylitol. ALTERNATIVES. The remaining 10% travels undigested down to the colon. Erythritol is also suitable for diabetics and people following the keto diet and other low-carb diets. It essentially goes through your system untouched with zero metabolization. Our website services, content, and products are for informational purposes only. 2 In comparison, table sugar gives you a whopping 4 calories per gram. But according to a three-year study in 485 school children, erythritol was even more protective against dental caries than xylitol and sorbitol (15). It lists 10 ways that honey can improve your health, all of which are backed by science. In addition to providing a sweet taste, sugar alcohols in food add bulk and texture, help retain moisture, and prevent browning. 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). Non-caloric – While most sugar alcohols are low calorie, erythritol has zero calories. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. Sugar alcohols pass through your body essentially untouched, much like dietary fiber does. Overall, erythritol appears to be an excellent sweetener. What it is, how it looks, calories, side effects and how it affects your health. As of 1997, erythritol has the status of generally recognized as safe by the FDA. So is erythritol a safe and smart sugar substitute? Eating seasonally benefits not only local farmers and the environment, but also ... Are you getting enough probiotic-rich foods in your diet? In the colon, they are fermented by the resident bacteria, which produce gas as a side product. 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. Healthline Media does not provide medical advice, diagnosis, or treatment. Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. All About FODMAPs: Who Should Avoid Them and How? Human studies show very few side effects, mainly minor digestive issues in some people. A wheal, often called a welt or hives, is a raised, itchy area of skin that’s sometimes an obvious sign of an allergy to something you’ve consumed or come in contact with. Related: Is Allulose Safe to Consume? Reply. Now you know what erythritol is, and possible erythritol side effects. Erythritol has fewer calories than sugar. It won't spike your blood sugar as much as sugar, but it does come with some minor side effects. Technically this product is a four-carbon sugar alcohol or polyol that contains about 60 percent to 80 percent of the sweetness of table sugar. “Erythritol has been FDA-approved as a sweetener on its own since 2001,” he says. The food industry and consumers love it because it has a similar sweet taste as sugar, but it’s noncaloric and does not raise blood sugar levels. 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. 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. They have several health benefits, but can also cause digestive problems. Where can you buy erythritol? This makes it an excellent sugar replacement for people with diabetes. 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. Here are 9 healthy substitutes you can use instead. 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. Powdered erythritol is often used like confectioner’s sugar and to have “‘no bitter or chemical aftertaste.”. What is xylitol made from? 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. Overall stevia seems to be a health-promoting choice when you buy a high-quality, pure stevia leaf extract product. ), 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. The product needs to have a USDA Organic or a Non-GMO Project-certified insignia on the packaging. Unlike many other sugar substitutes, erythritol can also be used for baking and has a very similar taste 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. Other sugar alcohols include sorbitol/glucitol, lactitol, isomalt, maltitol, mannitol, glycerol/glycerin and xylitol. Some studies show that erythritol could influence the release of certain hormones in the gut and even slow the emptying of the stomach. Look for it in health food stores, major grocery stores or online. In other words, erythritol is keto-friendly because it doesn’t spike your blood sugar or insulin. Most of it gets absorbed into the bloodstream before it reaches the colon (3). A low-FODMAP diet can reverse these problem. Potential Benefits & Risks of This Sweetener. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. The biggest drawback of sugar alcohols is that they can cause bloating, intestinal gas and diarrhea, especially when eaten in large amounts. The time until the development of cavities was also longest in the erythritol group. 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. Fans of this sweetener mainly love it because of its lack of calories, which can be helpful for weight management. For this reason, it’s important to keep intake in moderation to help prevent negative side effects and consider scaling back if digestive issues occur. Despite long-term feeding of high amounts of erythritol, no serious side effects have been detected (1, 2). All rights reserved. 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. Studies in which animals are fed massive amounts for long periods of time show no adverse effects. A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. Our team aims to be not only thorough with its research, but also objective and unbiased. Also, unlike sugar, it doesn’t feed the bacteria that cause cavities. It’s one of those “invisible GMO ingredients.”. These include xylitol, sorbitol and maltitol. 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. The stevia plant has been used for over 1,500 years by the Guaraní people of Brazil and Paraguay. It is about 70% as sweet as sucrose and flows easily due to the non-hygroscopic character. On the other hand, benefits associated with xylitol include improvements in blood sugar management, dental health and even immunity against certain infections. Small carbohydrates called FODMAP are responsible for all sorts of digestive problems. There are some side effects and potential dangers to consider. Below we’ll cover both the pros and cons of using  it in place of other sweeteners. Examples of such products include Zsweet and Swerve (which is non-GMO certified and sourced from France). These benefits may potentially reduce the risk of heart disease, but more studies are needed. Erythritol is a safe, keto-friendly sugar alcohol to try. Erythritol can suppress bad bacteria growth, reduce acids in the mouth that can cause tooth decay, and inhibit biofilm formation. More studies are needed before any claims can be made about the health relevance of these findings. For some people, a group of carbs known as FODMAPs can cause digestive issues. Meaning, there is no need for you to worry about adding additional pounds when you use either stevia or erythritol with your food. Monk fruit will be bad for you if it leads to starvation, followed by binge eating. According to research studies, these may include improvements in cholesterol, blood pressure and even some types of cancer. It’s usually produce… One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. 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. This article explains what FODMAPs are and who should avoid them. However, the problem is that the grand majority of erythritol used in products today is man-made by taking glucose (most commonly from GMO cornstarch) and fermenting it with a yeast called Moniliella pollinis. About 90% of the erythritol you eat is absorbed into the bloodstream. Erythritol does not raise blood sugar levels. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. 30 Gluten-Free Recipes About 90% of erythritol is excreted this way (4). One drawback to using xylitol is that it can cause diarrhea in some people, especially when used in large amounts. Green stevia is said to be one of the best options if you can find it. Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. This evidence-based article reviews the benefits and possible side effects of erythritol. 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 reason why it doesn’t provide calories or sugar to its consumer is because the body actually can’t break it down! When combined with artificial sweeteners like aspartame, the erythritol-laden product can become even more troublesome for your health. 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. are clickable links to medically peer-reviewed studies. A 2014 study suggested that erythritol is harmful to fruit flies. Even small amounts of sugar alcohols can cause hypoglycemia (low blood sugar), seizures, liver failure or even death in dogs. Most of the erythritol you eat is absorbed into the bloodstream and excreted in urine. Possible side effects of aspartame for example may include anxiety, depression, short-term memory loss, fibromyalgia, weight gain, fatigue, brain tumors and more. Note that the numbers in parentheses (1, 2, etc.) 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. You can experience bloating or gas and it can have laxative effects. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. Erythritol appears to offer the best of both worlds. In fact, they belong to a category of fiber known as FODMAPs. Potential Benefits & Risks of This Sweetener, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, Apple Cider Vinegar Benefits and Uses (30! Erythritol is a healthy sugar alternative that only contains about 20 kcal and 0g net carbs per 100g (3.5 oz). 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. One double-blind, randomized trial study looked at the effects of erythritol on 485 primary school children. Stevia is available in a leaf product or as a refined liquid or plant extract. Health-conscious people might choose to sweeten their food with stevia or honey. Multiple studies on its toxicity and effects on metabolism have been performed in animals. There is also no effect on cholesterol, triglycerides or other biomarkers (8). Erythritol may suppress the growth of bacteria in the mouth. Replacing sugar with erythritol while doing keto can help keep your carbs in check and aid in you staying in ketosis. Potential benefits include help managing blood sugar and weight, supporting dental health and providing antioxidant effects. & detox juicing guide. 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. It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. If you are interested, you may want to check our article below. 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 … As explained above, erythritol does occur naturally in some fruits and fermented foods. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. Erythritol is very well tolerated by humans and there are no known long-term health risks. It’s absorbed into the bloodstream and then excreted unchanged in the urine. The harmful bacteria in the mouth use sugar for energy. 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. Unlike other sweeteners, it doesn’t cause tooth decay. through the introduction of a gene from a different organism.”. 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. These include stevia and monk fruit, or honey, molasses and maple syrup if you don’t mind consuming actual sugar and calories. However, erythritol sensitivity may vary between people. About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. Some scientists claim that it might provide antioxidants to whoever ingests it. I use a stevia erythritol blend, I am wondering if erythritol is bad for fatty liver disease because it is a sugar alcohol. To begin with, it contains much fewer calories: With only 6% of the calories of sugar, it still contains 70% of the sweetness. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. Erythritol is now commonly added to many packaged foods, snacks and drink items. However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling (7). Erythritol belongs to a class of compounds called sugar alcohols. In the process, they release acids that erode tooth enamel. This is a detailed article about xylitol. Some of the most common erythritol side effects are undesirable gastrointestinal side effects that children are especially susceptible to. 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). Xylitol also has a small impact on blood sugar levels while erythritol does not. That’s right — studies show that even though erythritol travels through your body, it doesn’t get metabolized. One study specifically showed that the intake of 50 grams of erythritol caused stomach rumbling and nausea. Erythritol was first discovered in 1848 by a Scottish chemist named John Stenhouse. Sugar Bad Effects Sugar has been deemed as the culprit to so many health problems. a pint and a half … 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. It provides only about 6% of the calories found in an equal amount of sugar. This is a detailed article about sugar alcohols and their health effects. 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. There are zero calories and zero carbs in erythritol. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. This is such a low count that it is considered to be a zero calorie sweetener. The main difference is that xylitol does contain some calories (it’s not zero-calorie like erythritol) but less than sugar. It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. 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). Japan has been using erythritol since the early 1990s in candies, jellies, jams, chocolate (including the common chocolate bar), yogurt, beverages and as a natural sugar substitute. The grocery aisles are practically littered with nutrition bars, snacks, and better-for-you desserts that contain the ingredient maltitol. Sugar alcohols shouldn’t be given to dogs because this can cause severe reactions. Is erythritol safe? This is one reason why some people prefer erythritol. Erythritol side effects include causing digestive issues and headaches. To maintain lower average blood glucose, make sure you still consume adequate calories while using this sweetener. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. However, erythritol is not without controversies. However, erythritol, like all sugar alcohols, is not side-effect free. 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. Erythritol is a white crystalline powder with a clean sweet taste similar to sucrose. But how healthy is erythritol really? 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. As such, agricultural companies may be able to use it as an effective pesticide that … When you purchase organic erythritol, this ensures the product cannot be made from a GMO source, such as cornstarch. For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. If you’re a label reader (and I hope you are! In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. The way these molecules are structured gives them the ability to stimulate the sweet taste receptors on your tongue. Carbs, Net Carbs, and Calories Monk fruit is still good for you but it’s important to be cognizant of this side effect. Even if it’s not GMO, it may also cause possible gastrointestinal distress and allergic reactions in certain individuals who may be sensitive to its effects. 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…. This article explains everything you need to know about this diet. Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia. There are some concerns among those who reject processed … Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. 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. Especially when consumed in excess, unabsorbed erythritol can attract water from the intestinal wall and cause diarrhea. Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter. There is one major caveat to most sugar alcohols — they can cause digestive issues. 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. Basically, it has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits. Because it’s seemingly less problematic than the controversial aspartame, it makes sense that more and more people now choose erythritol in hopes of decreasing the amount of added sugar and calories they consume. 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. 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. 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. ), 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? 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! The low-calorie sweetener erythritol may seem too good to be true. Consequently, eating high amounts of sugar alcohols may cause bloating and digestive upset. Studies in diabetic rats show it acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels (9). © 2005-2021 Healthline Media a Red Ventures Company. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. Added sugar is associated with many serious diseases, including diabetes and obesity. 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. Unfortunately, the gastrointestinal issues don’t necessarily stop at some rumbling in your stomach. The low-FODMAP diet can drastically improve digestive symptoms for many people. When healthy people are given erythritol, there is no change in blood sugar or insulin levels. Erythritol appears to be quite different from the other sugar alcohols. Make sure to buy stevia without additives. Are sugar alcohols bad for you? However, erythritol is different than the other sugar alcohols. Stevia is much sweeter tasting than sugar and contains zero calories. In the follow-up examinations, researchers observed a lower number of cavities in the erythritol group than in the xylitol or sorbitol groups. Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut. Digestive Issues. Truly it is a wonderfully healthy choice for you and your family. 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. Unless you’re eating massive amounts of it at a time, it’s unlikely to cause a stomach upset. 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 . Humans don’t have the enzymes needed to break down erythritol. Lynn says: August 15, 2019 at 5:48 am. It’s in fact a type of low-digestible carbohydrate that includes fiber. Research typically shows that up to 0.45 grams of erythritol per pound of body weight is well-tolerated and safe for most people, but intake should not exceed that amount. Diarrhea might sound harmless, but it can lead to dehydration, electrolyte imbalances and malnutrition. Although an “alcohol,” it doesn’t have anything in common with the alcohol that we’re not allowed to have. 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. 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. Sweetener mainly love it because of its lack of calories, side effects and potential to... Are available if you purchase a product that has erythritol, how it looks,,. And gives more reliable results when combined with sugar harmful to fruit flies now added! Natural sugar alcohol used as a side product powdered erythritol is a detailed about... The ingredient maltitol they are fermented by the resident bacteria, which be... The heart & Gut as safe by the resident bacteria, which produce as. Zero-Calorie sweeteners available right — erythritol bad for you show very few side effects, mainly digestive... Consumed four erythritol, there is no change in blood sugar or insulin levels, pure stevia leaf product. Is that it ’ s often made from a different product FODMAPs can cause hypoglycemia ( low sugar... 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