Erythritol | Generated by AI
Here’s a breakdown of what erythritol is:
- What it is: Erythritol is a sugar alcohol (or polyol), a naturally occurring compound found in some fruits (like melons and grapes) and fermented foods. It is also commercially produced by fermenting glucose, often derived from corn starch.
- Sweetness: It is about 60-80% as sweet as table sugar (sucrose).
- Calories: It is very low in calories, providing only about 0.2 calories per gram (compared to 4 calories per gram for sugar). In some regions like Japan and the EU, it is labeled as zero-calorie.
- Effect on blood sugar: Erythritol has a minimal impact on blood sugar and insulin levels because it is mostly absorbed in the small intestine and excreted unchanged in the urine. This makes it a popular sugar substitute for people with diabetes or those following low-carb diets.
- Dental health: Unlike sugar, erythritol does not contribute to tooth decay. Some studies even suggest it may inhibit the growth of oral bacteria and reduce plaque formation.
- Digestive tolerance: Compared to other sugar alcohols like sorbitol and xylitol, erythritol is generally better tolerated and less likely to cause digestive issues like bloating, gas, and diarrhea, especially in moderate amounts. This is because most of it is absorbed before reaching the large intestine.
- Uses: Erythritol is used as a sweetener in a wide range of sugar-free and low-sugar products, including beverages, baked goods, candies, and tabletop sweeteners. It can also be used as a bulking agent in combination with high-intensity sweeteners.
- Safety: Erythritol has generally been considered safe for consumption. However, recent research has suggested a potential association between high blood levels of erythritol and an increased risk of heart attack and stroke. More research is needed to fully understand this connection. In the past, high doses (around 50 grams) have been reported to cause nausea and stomach rumbling in some individuals. The European Food Safety Authority (EFSA) has set a recommended daily intake limit of 0.5 grams per kg of body weight.
In summary, erythritol is a low-calorie sugar substitute with a good sweetness profile and minimal impact on blood sugar, making it a popular alternative to sugar. While generally safe in moderate amounts, some recent studies suggest potential cardiovascular risks that warrant further investigation.