Is Erythritol Bad for You? Nutrition Experts Reveal Potential Side Effects and Alternative Sweeteners
A new study shares that the sweetener may be linked to blood clots and risk of heart disease
We’ve all likely swapped out sugar for other sweeteners such as Splenda, Equal or others. It’s probably because these are usually lower in calories and better for you than regular sugar—most of the time. They also typically contain sugar alcohols such as xylitol or erythritol and it begs the question, is erythritol bad for you? To shed more light on sugar substitutes and the effects of erythritol, we turned to the experts, and new study results and looked into what other sweeteners you can use instead. Keep reading to learn more about erythritol and how using too much could affect your health.
What is erythritol?
“Erythritol is a sugar alcohol — a type of carbohydrate, however, it does not contain what we commonly know as table sugar or the ethanol in beer, wine and spirits,” says Kailey Proctor, MPH, RDN, CSO, is a board-certified registered dietitian at City of Hope Orange County.
The good thing about sugar alcohols is that according to the FDA, they have fewer calories than sugar, don’t lead to tooth decay and do not cause a sudden increase in blood glucose.
Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health adds that erythritol can be found naturally in some fruits and foods that have undergone fermentation and “commercially, it’s made by fermenting glucose from cornstarch.”
Many people turn to it for low-carb or low-calorie foods because it tastes the most like sugar without all the extra calories.
Is erythritol bad for you?
The answer to this is complicated — nutrition experts say it’s safe — however, a new study from the journal Arteriosclerosis, Thrombosis and Vascualar Biology reveals that ingesting it could be linked to blood clots and risk of heart disease.
The study tested platelet responses in healthy volunteers and found that eating normal amounts of dietary erythritol led to increased plasma concentration. Eating it also enhanced platelet activity which could lead to potential clotting or a higher risk of cardiovascular diseases.
The connection between erythritol and cardiovascular health is emerging and experts agree that more studies need to be done on the topic.
Erythritol is generally safe
You don’t have to worry too much if you consume erythritol as it is safe and consistently regulated by the FDA. Also, “unlike other sugar alcohols, erythritol is absorbed into the bloodstream pretty early during digestion, which helps avoid the usual gastrointestinal issues, says Mohr.
It’s a good alternative for those with diabetes or people who monitor their sugar intake because it doesn’t affect blood glucose levels. Proctor adds that while research is ongoing, erythritol isn’t linked to cancer and has been deemed safe in both human and animal consumption.
Too much erythritol can lead to side effects
Eating too much of any one thing isn’t always great for your health and the same is true for foods with erythritol. “Consuming too much of a sugar alcohol can lead to nausea, bloating, cramping and diarrhea,” says Proctor.
She adds that 0.80 grams per kilogram in body weight of erythritol is the limit to avoid dealing with the side effects.
Erythritol alternatives
If you’re worried about too much erythritol in your diet, there are other alternatives you can use instead. Mohr says many no-calorie sweeteners have been shown to be safe, including:
Stevia – “Stevia is calorie-free and has minimal impact on blood sugar.”
Monk fruit sweetener – “This sweetener is also free from calories and should not have an impact on blood sugar levels.”
Tagatose – “Similar to fructose, tagatose offers 90% of sugar’s sweetness without largely affecting glucose and insulin levels.”
While low and no-calorie sweeteners aren’t the only way to minimize your sugar intake, they are an easy substitute. “The scientific evidence to date continues to show they can be safely consumed and can be a smart alternative as substitutes for their added sugar counterparts (e.g. diet soda for regular soda),” says Mohr.
For more sweetener options:
These 4 Gut-Friendly Sweeteners Satisfy Your Sweet Tooth Without the GI Upset
This Sweet Ingredient Boosts Immunity, Soothes Your Stomach, and Deepens Sleep
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