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What is Erythritol

Written by missblasco on . Posted in BLOG, SUGAR FREE.

 

What is Erythritol and How to Use It

When choosing a sweetener, you may wonder which option is safe, effective, and truly beneficial for your health. With so much conflicting information online and in the media, it is easy to feel uncertain. Among the different alternatives available, erythritol stands out as one of the most recommended for people looking to reduce sugar consumption without compromising flavor.

In this article, we will explore what erythritol is, how it works in the body, its benefits, potential drawbacks, and the best way to use it in a balanced diet.

 

What is Erythritol?

Erythritol is a sugar alcohol (polyol) that provides about 70–80% of the sweetness of sugar, but with almost no calories. Around 90% of erythritol is absorbed in the small intestine, and the rest passes to the colon without being metabolized. This means it rarely causes digestive issues, unlike other sugar alcohols such as sorbitol or xylitol.

Health authorities such as the FDA and the World Health Organization (WHO) consider erythritol safe for human consumption. Although no strict daily intake limit has been established, consuming up to 1 g per kilogram of body weight per day is generally regarded as safe.

Interestingly, erythritol is also found naturally in fruits, vegetables, and fermented foods like sake or wine, although in very small amounts.

 

Benefits of Erythritol

1. Does Not Affect Blood Sugar or Insulin

Because erythritol is absorbed but not metabolized, it has no effect on blood glucose levels. This makes it an excellent option for people with diabetes, prediabetes, or those following a low-carb or ketogenic diet.

2. Supports Dental Health

Unlike sugar, erythritol does not feed harmful bacteria in the mouth. In fact, it can help prevent tooth decay by neutralizing the acidic environment created by bacteria.

3. Heat-Stable and Easy to Use in Recipes

One of the biggest advantages of erythritol is that it can be used at high temperatures, making it ideal for baking. It does not leave a bitter aftertaste, which is common with other sweeteners like stevia.

4. Fewer Digestive Side Effects

Compared to other polyols, erythritol is much less likely to cause digestive discomfort. Since most of it is absorbed before reaching the colon, gas and bloating are uncommon, unless consumed in very large amounts.

 

Erythritol provides sweetness without calories and does not affect blood sugar levels.

 

Why You Should Moderate the Use of Sweeteners

Even though erythritol is safe, relying too much on sweeteners can maintain the brain’s dependency on sweet flavors. To truly improve eating habits, it is important to lower the sweetness threshold over time.

If you constantly replace sugar with sweeteners in the same quantities, your body continues to expect highly sweet foods. The result is that your craving for sugar never really decreases. Instead, it is better to:

  • Use erythritol sparingly, only in recipes that really need it.
  • Train your palate by gradually reducing sweetness.
  • Choose naturally less-sweet alternatives like dark chocolate (75–85% cocoa) or fruit.

The goal is not only to reduce sugar but also to change the way we experience sweetness.

 

Be Careful with “Sugar-Free” Recipes

Not all “sugar-free” labels are accurate. A cake made with dates, honey, or maple syrup still contains sugar, even if it is “natural.” For people with diabetes, metabolic syndrome, or those trying to lose weight, these sweeteners can have the same negative effects as refined sugar.

True sugar-free recipes should be free from all forms of sugar, not just white sugar. For example:

  • A muffin made with bananas and dates can have more sugar than a traditional sponge cake.
  • Breakfast bowls loaded with syrup, fruit purees, and granola are often presented as “healthy,” but they are sugar bombs.

The key is nutritional education: learning to identify hidden sugars and choosing alternatives wisely.

 

Use erythritol in moderation to avoid maintaining a high sweetness threshold.

 

erythritol

 

How to Start Reducing Sugar

Here are some practical tips:

  • Identify hidden sugar in your daily routine. Track how much sugar you add to coffee, tea, juice, or yogurt.
  • Make small changes: stop adding sugar to beverages, replace sugary snacks with fruit or dark chocolate.
  • Limit desserts to special occasions. A homemade sugar-free cake or some erythritol-sweetened cookies can be a treat, not a daily habit.
  • Get the family involved: children can learn to enjoy plain yogurt, fruit, and less-sweet flavors from an early age.

By making small, consistent changes, you can reset your taste buds and reduce your long-term dependence on sweet flavors.

 

Possible Drawbacks of Erythritol

Although erythritol has many benefits, there are some points to consider:

  • Digestive tolerance: Excessive intake can still cause bloating or discomfort in sensitive people.
  • Not FODMAP-friendly: It is unsuitable for individuals following a low-FODMAP diet (e.g., people with IBS or Crohn’s disease).
  • Recent research: A 2023 study suggested a possible link between high erythritol levels in the blood and cardiovascular risk, but causality has not been proven. More research is needed, and moderate consumption remains considered safe.

 

True sugar-free recipes should exclude all forms of sugar, not just refined sugar.

 

Practical Advice for Using Erythritol

  • Use it in special-occasion desserts such as cakes, cookies, or meringues.
  • Avoid using it daily in large amounts, especially in drinks.
  • Buy 100% pure erythritol, as some blends combine it with other sweeteners.
  • Remember that erythritol is less sweet than sugar; you may need slightly more to achieve the same effect.

 

Erythritol is a safe, low-calorie sweetener that can help reduce sugar intake without compromising flavor. It is particularly useful for people with diabetes, those following a low-carb diet, or anyone looking to avoid the negative effects of sugar.

However, moderation is key. Sweeteners should not replace the need to retrain your palate and reduce overall dependence on sweet foods. By using erythritol wisely, you can enjoy occasional desserts without sacrificing your health goals.

 

Sources:

  • Witkowski, M., Nemet, I., Alamri, H., Wilcox, J., Gupta, N., Nimer, N., Haghikia, A., Li, X. S., Wu, Y., Saha, P. P., Demuth, I., König, M., Steinhagen-Thiessen, E., Cajka, T., Fiehn, O., Landmesser, U., Tang, W. H. W., & Hazen, S. L. (2023). The artificial sweetener erythritol and cardiovascular event risk. Nature medicine, 10.1038/s41591-023-02223-9. Advance online publication. https://doi.org/10.1038/s41591-023-02223-9
  • https://www.who.int/publications/i/item/9789240046429

 

Some of my recipes sweetened with erythritol:

 

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