With the rise of health-conscious eating, erythritol is catching the spotlight for its impressive health benefits and minimal side effects. But what is erythritol? Is it safe to consume? We'll answer these questions and more in this comprehensive post.
The Sweet Science of Erythritol: Benefits and Safety of Erythritol
If you've been hiding under a rock, you probably haven't heard about the low carb sweetener, erythritol. If you're everyone else, you probably heard about it sweeping the news headlines, making us question if it was safe to consume or not.
Many people choose to consume erythritol as a low carb sweetener because it doesn't raise you blood sugar like traditional sugar. It does however have a slight cooling effect when you consume it, and if you're a super taster, it may be too strong where you can't even eat it.
If you found this post via my Ninja Creami Facebook group, you're probably wondering about substitutions and ratios, so scroll down a little bit, and I've got you covered.
This erythritol post is the third in my sweetener saga that I'm writing. If you missed the first two, here's the one I wrote all about allulose a low carb sweetener and monk fruit a low carb sweetener.
Try this recipe: Ninja Creami Pumpkin Ice Cream
What is Erythritol?
Erythritol is a naturally occurring sweetener that is gaining popularity, especially within the food industry. It is widely used in calorie-reduced foods, candies, and bakery products. Erythritol is considered a beneficial sugar substitute with minimal side effects when consumed in moderation.
Is Erythritol Bad for You?
Erythritol is considered safe by major health organizations, including the FDA, which classifies it as "generally recognized as safe" (GRAS). It is also approved by the European Union for use in food products. While excessive intake of sugar alcohols can lead to gastrointestinal issues, erythritol is generally well-tolerated with minimal digestive discomfort, even at higher doses
What is Erythritol Made From?
Erythritol is a naturally occurring sugar alcohol found in various fruits such as melons, pears, and grapes, as well as in fermented foods like cheese and soy sauce. It can also be produced industrially through processes such as yeast and fungus fermentation.
Health Benefits of Erythritol
Potential health benefits of erythritol include:
Tooth Decay: Helps prevent dental plaque and bacterial growth more effectively than sorbitol and xylitol. Studies show that daily consumption of erythritol (5–7.5 grams) through candies or tablets significantly reduces plaque in both children and adults.
Body Weight and Satiety: Short-term studies show that erythritol does not significantly affect body weight. It may enhance satiety by stimulating gut hormones, but its long-term impact on weight management requires more research.
Cardiometabolic Health: Erythritol may improve endothelial function and reduce arterial stiffness in people with type II diabetes. Animal studies also suggest benefits for glucose tolerance and inflammation, but more human studies are needed.
Erythritol Substitutes
When substituting erythritol for other sweeteners, the following ratios can be used:
- Erythritol to Sugar: Erythritol is about 60%-80% as sweet as sugar. Therefore, 1 tablespoon of sugar is roughly equivalent to 1.4 tablespoons of erythritol.
- Erythritol to Maple Syrup: About 1.5 tablespoons of erythritol can replace 1 tablespoon of maple syrup.
- Erythritol to Monk Fruit: You'll need roughly 1.25 tablespoons of erythritol to replace 1 tablespoon of Monk fruit
- Erythritol to Allulose: Erythritol and allulose are comparable in sweetness, so 1 tablespoon of erythritol can generally be replaced with the same amount of allulose.
- Erythritol to Xylitol: Erythritol is about 60%-80% as sweet as xylitol. To match the sweetness of 1 tablespoon of xylitol, you would need approximately 1.25 to 1.4 tablespoons of erythritol.
Read more about Monk Fruit and Allulose.
Side Effects
Erythritol is generally free of side effects with regular use. Because 90% of erythritol is absorbed before it enters the large intestine, it does not typically cause laxative effects. However, excessive intake of over 50 grams (1.8 oz) may lead to nausea and stomach rumbling. Compared to other sugar alcohols, erythritol is less likely to cause gas or bloating.
Erythritol on a Keto Diet
Erythritol is an excellent option for ketogenic and low-carb diets because it provides only 0.21 kcal/g, making it a low-calorie sweetener and keto friendly.
Erythritol and Net Carbs
Erythritol is noncaloric and provides little to no energy to the body, making it an ideal choice for those tracking net carbs, especially on a ketogenic diet.
Erythritol and Glycemic Index
Erythritol does not raise blood sugar levels, as it has a glycemic index of zero and is excreted unchanged in the urine. It does not affect blood glucose or insulin levels. While its non caloric and non glycemic properties make it useful for managing obesity and potentially reducing the risk of Type 2 diabetes, further research is needed to confirm its effects on glucose tolerance and insulin sensitivity.
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