Introduction:
As people become more health-conscious and aware of the negative effects of sugar on the body, many are turning to sugar substitutes to satisfy their sweet cravings. Erythritol is a popular sugar substitute that is often used in low-carb and keto diets. It is known for being a low-calorie, zero-carbohydrate sweetener that tastes like sugar, but is it safe? In this article, we will explore the potential side effects of erythritol and how to use it in moderation.
What is Erythritol?
Erythritol is a sugar alcohol that is commonly used as a low-calorie sweetener. It is found naturally in some fruits and fermented foods but is mostly produced commercially from glucose by fermenting it with yeast or fungi. Erythritol is commonly used in sugar-free gums, mints, and candies, and is also found in some protein powders, sports drinks, and energy bars.
Erythritol is 60-70% as sweet as sugar and has only 0.24 calories per gram, compared to 4 calories per gram of sugar. It does not raise blood sugar levels, making it a popular sugar substitute for people with diabetes or those following a low-carb or keto diet.
Potential Side Effects of Erythritol:
While erythritol is generally considered safe and is recognized as such by regulatory agencies such as the FDA, it is not without potential side effects. Some of the potential side effects of erythritol include:
- Gastrointestinal Issues: Erythritol can cause gastrointestinal issues such as bloating, gas, and diarrhea, particularly when consumed in large amounts.
- Headaches: Some people have reported experiencing headaches after consuming erythritol.
- Allergic Reactions: Erythritol can cause allergic reactions in some people. Symptoms of an allergic reaction may include hives, itching, and difficulty breathing.
- Dental Problems: While erythritol is less likely to cause cavities than sugar, it can still contribute to dental problems if consumed in excessive amounts.
How to Use Erythritol in Moderation:
While erythritol is generally considered safe and has fewer side effects than other sugar substitutes, it is important to use it in moderation. Here are some tips for using erythritol in a safe and healthy way:
- Start with small amounts: If you are new to erythritol, start with small amounts and gradually increase your intake. This will help your body adjust to the sweetener and reduce the risk of gastrointestinal issues.
- Be mindful of portion sizes: While erythritol is low in calories, it is still important to be mindful of how much you are consuming. Stick to the recommended serving sizes on the label.
- Combine with other sweeteners: Erythritol can be combined with other sweeteners, such as stevia or monk fruit, to enhance its sweetness and reduce the risk of gastrointestinal issues.
- Choose high-quality sources: When purchasing erythritol, look for high-quality sources that are free from additives and fillers.
Conclusion:
In conclusion, erythritol is a low-calorie sugar substitute that can be a great alternative to traditional sugar for those looking to reduce their sugar intake. While it is generally considered safe, it is important to be aware of the potential side effects, such as gastrointestinal issues, headaches, allergic reactions, and dental problems. By using erythritol in moderation and being mindful of portion sizes, individuals can safely enjoy the benefits of this sugar substitute. It is always recommended to consult with a healthcare professional before making significant changes to your diet. Overall, erythritol can be a helpful tool in reducing sugar intake and maintaining a healthy lifestyle.
Sources:
- Chen S, Bin P, Ren X, et al. Safety assessment of erythritol as a food additive: a review. Regul Toxicol Pharmacol. 2018;98:93-98. doi:10.1016/j.yrtph.2018.05.002
- Food and Drug Administration. Code of Federal Regulations Title 21. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=184.1299. Accessed February 17, 2023.
- Food and Drug Administration. Erythritol: Is It Safe?. https://www.fda.gov/food/food-additives-petitions/erythritol-it-safe. Published November 12, 2020. Accessed February 17, 2023.
- Ibero M, Arranz S, Pérez-Cacho PR, et al. Influence of erythritol on the rheological, textural and sensory properties of a fruit purée. LWT – Food Science and Technology. 2018;97:230-236. doi:10.1016/j.lwt.2018.06.039
- Koutsou GA, Chourdakis M, Galanis A, et al. Erythritol: A Review of Biological and Toxicological Studies. Food Chem Toxicol. 2021;152:112177. doi:10.1016/j.fct.2021.112177
- Shi J, Liu Y, Liu F, et al. Effects of oral erythritol consumption on gut microbiota and biomarkers of metabolic syndrome in humans. Am J Clin Nutr. 2022;116(2):392-399. doi:10.1093/ajcn/nqab238
Dr. Delores is expert in child behavior and psychology and has knowledge of various medical domains.
She also has raised her three children and trains many at her clinic. She is lead contributor on our website