Why Erythritol is safe
What Exactly is Erythritol?
Erythritol (pronounced ear-RITH-ri-tall) is a type of carbohydrate known as a sugar alcohol or polyol. Found naturally in foods like grapes, peaches, pears, watermelon, and mushrooms, it is also produced through fermentation processes used in making wine, beer, and cheese. Since the 1990s, erythritol has been available as a man-made sweetener, found in stores and online alongside other sugar substitutes.
Why Use Erythritol?
Erythritol is 70% as sweet as sugar but contains zero calories. Unlike sugar, which has 4 calories per gram, erythritol is quickly absorbed by the small intestine and excreted unchanged in the urine within 24 hours. This prevents it from being metabolized into energy in the body. It provides bulk to foods, balancing the intense sweetness of stevia and other high-intensity sweeteners, making it ideal for use in reduced-calorie and sugar-free foods and beverages.
Erythritol and Your Health
Erythritol passes through the body without being broken down or digested, resulting in no calories. It does not affect blood glucose or insulin levels, making it a safe option for people with diabetes. The FDA and the World Health Organization (WHO) have both approved erythritol, with the WHO granting it the highest safety rating in 1999 and the FDA following suit in 2001. Additionally, erythritol does not promote tooth decay, as it slows the growth of certain bacteria in the mouth and reduces acid production.
How Much Erythritol Can You Consume?
While there are no official guidelines for erythritol consumption, most people can tolerate up to 1 gram per kilogram of body weight daily. For instance, a person weighing 150 pounds (68 kg) can safely consume up to 68 grams of erythritol per day, equivalent to more than 13 teaspoons.
Usage and Applications
Erythritol can be used just like sugar. It can be stirred into coffee or tea, sprinkled on fruits, or used in baking. However, as a sugar substitute, it may alter the taste or texture of baked goods slightly. Erythritol is often mixed with other sweeteners like aspartame, stevia, and Stevital to enhance sweetness.
Safety and Side Effects
Erythritol is one of the newer sugar alcohols, but extensive studies in animals and humans have confirmed its safety. Unlike other sugar alcohols that can cause bloating, gas, and a laxative effect, erythritol is mostly absorbed before reaching the colon, minimizing these side effects. Generally, people tolerate erythritol better than other sugar alcohols, with fewer digestive issues reported.
Taste and Appearance
Erythritol tastes sweet, similar to table sugar, and appears as white crystal granules or powder. It blends well with other ingredients, providing sweetness and texture to various foods and beverages.
