When combined with artificial sweeteners like aspartame, the erythritol-laden product can become even more troublesome for your health. If you purchase a product that has erythritol, how do you know if it’s a GMO-free? Sugar Bad Effects Sugar has been deemed as the culprit to so many health problems. are clickable links to medically peer-reviewed studies. In the process, they release acids that erode tooth enamel. Replacing sugar with erythritol while doing keto can help keep your carbs in check and aid in you staying in ketosis. Although your body can usually deal with moderate amounts of erythritol, a study published in 2007 in the "European Journal of Clinical Nutrition" indicates that you might have difficulties with larger quantities 2. Erythritol does not raise blood sugar levels. Erythritol is a natural sugar alcohol, just like xylitol. Erythritol may suppress the growth of bacteria in the mouth. Therefore, sugar-free sweets sweetened with erythritol are considered safe for the teeth, and some dentists are even using it as a disinfectant. Green stevia is said to be one of the best options if you can find it. Possible side effects of aspartame for example may include anxiety, depression, short-term memory loss, fibromyalgia, weight gain, fatigue, brain tumors and more. Although very rare, erythritol can cause an allergic skin reaction in some people, as demonstrated in a study published in 2000 in the Journal of Dermatology. Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. Added sugar is associated with many serious diseases, including diabetes and obesity. These benefits may potentially reduce the risk of heart disease, but more studies are needed. For example, when used in large amounts, erythritol consumption can potentially cause negative reactions like nausea and stomach upset. Eating seasonally benefits not only local farmers and the environment, but also ... Are you getting enough probiotic-rich foods in your diet? Monk fruit is still good for you but it’s important to be cognizant of this side effect. Erythritol might have some health benefits, and non-GMO varieties do seem to be fine in moderation. ), Detox Your Liver: Try My 6-Step Liver Cleanse, Bone Broth Benefits for Digestion, Arthritis and Cellulite, Apple Nutrition — The Ultimate Gut & Heart-Friendly Fruit, Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Top 15 Potassium-Rich Foods to Start Eating Today, Top 12 Winter Vegetables to Eat & Grow (+ Benefits & Recipes), 17 Great Probiotic Foods for Better Gut Health, Rice Cakes: Are They Healthy? As explained above, erythritol does occur naturally in some fruits and fermented foods. The time until the development of cavities was also longest in the erythritol group. If you’re a label reader (and I hope you are! & detox juicing guide. Overall, erythritol appears to be very safe. Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter. The main difference is that xylitol does contain some calories (it’s not zero-calorie like erythritol) but less than sugar. Xylitol also has a small impact on blood sugar levels while erythritol does not. But how healthy is erythritol really? Unlike most sugar alcohols, it seems to be resistant to fermentation by colon bacteria (4). This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. These include stevia and monk fruit, or honey, molasses and maple syrup if you don’t mind consuming actual sugar and calories. The way these molecules are structured gives them the ability to stimulate the sweet taste receptors on your tongue. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. These benefits may potentially reduce the risk of heart disease, but more studies are needed. One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. Some studies show that erythritol could influence the release of certain hormones in the gut and even slow the emptying of the stomach. As of 1997, erythritol has the status of generally recognized as safe by the FDA. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. In addition to providing a sweet taste, sugar alcohols in food add bulk and texture, help retain moisture, and prevent browning. Diarrhea might sound harmless, but it can lead to dehydration, electrolyte imbalances and malnutrition. It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. Especially when consumed in excess, unabsorbed erythritol can attract water from the intestinal wall and cause diarrhea. Erythritol can suppress bad bacteria growth, reduce acids in the mouth that can cause tooth decay, and inhibit biofilm formation. Xylitol and erythritol also suppress the growth of bacteria directly (12). It doesn’t raise blood sugar or insulin levels. For some people, a group of carbs known as FODMAPs can cause digestive issues. This is such a low count that it is considered to be a zero calorie sweetener. For this reason, it’s important to keep intake in moderation to help prevent negative side effects and consider scaling back if digestive issues occur. The reason why it doesn’t provide calories or sugar to its consumer is because the body actually can’t break it down! There are zero calories and zero carbs in erythritol. Digestive Issues. Non-caloric – While most sugar alcohols are low calorie, erythritol has zero calories. In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. Related: Is Allulose Safe to Consume? This article reviews whether mayo is safe when…. It is found naturally in some fruits and vegetables and has a similar taste, texture and volume as sugar. Erythritol is a zero-calorie sweetener that is commonly man-made from genetically modified corn products. Giving up sugar can be tough... but there are quite a few natural sweeteners available that are low in calories, very sweet and really good for your…. Make sure to buy stevia without additives. The stevia plant has been used for over 1,500 years by the Guaraní people of Brazil and Paraguay. Sugar alcohols pass through your body essentially untouched, much like dietary fiber does. Most of it gets absorbed into the bloodstream before it reaches the colon (3). Although an “alcohol,” it doesn’t have anything in common with the alcohol that we’re not allowed to have. However, the problem is that the grand majority of erythritol used in products today is man-made by taking glucose (most commonly from GMO cornstarch) and fermenting it with a yeast called Moniliella pollinis. A 24-year-old woman developed a severe rash and “wheals” all over her entire body after having one glass of a beverage sweetened with erythritol. So is erythritol a safe and smart sugar substitute? Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. It’s usually produce… Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut. As such, agricultural companies may be able to use it as an effective pesticide that … Humans don’t have the enzymes needed to break down erythritol. Erythritol is a safe, keto-friendly sugar alcohol to try. As other polyols, erythritol does not cause tooth decay and it is safe for diabetics. Even if it’s not GMO, it may also cause possible gastrointestinal distress and allergic reactions in certain individuals who may be sensitive to its effects. Xylitol is considered a “sugar alcohol” because it has a chemical structure that’s similar to both sugars and alcohol, however it’s technically neither of these in the way we usually think of them. Now you know what erythritol is, and possible erythritol side effects. If you’ve ever followed a low-fat diet or a fad diet that prioritized ... Did you know the average 100-year-old Okinawan male has much higher levels ... Oligosaccharides: The Prebiotics that Support the Heart & Gut, Is Allulose Safe to Consume? If you think you have eaten too much erythritol in your lifetime and are concerned about its effect on your gastrointestinal tract and stomach, make the switch to whole foods. The likelihood of diarrhea appears to be even more likely when erythritol is consumed along with fructose. You can experience bloating or gas and it can have laxative effects. If you’re ready to start taking advantage of this natural diet-friendly sweetener, consider checking out our products with erythritol, made from the best ingredients, all at affordable prices. Studies in which animals are fed massive amounts for long periods of time show no adverse effects. Some examples of where you’ll find it include in: Erythritol is commonly used in combination with artificial sweeteners to improve the taste of products. There is one major caveat to most sugar alcohols — they can cause digestive issues. Non-glycemic – Does not raise blood sugar – erythritol is considered suitable for people with diabetes because it does not raise plasma glucose or insulin levels. As such, there are relatively few dangers or side effects associated with this product – studies have established that it does not have negative effects on blood glucose (like actual sugar) or the minerals of the teeth . Here are 9 healthy substitutes you can use instead. Although there are non-GMO varieties available, much of the erythritol used in foods and beverages today is derived from cornstarch from genetically modified corn. What it is, how it looks, calories, side effects and how it affects your health. One double-blind, randomized trial study looked at the effects of erythritol on 485 primary school children. It provides only about 6% of the calories found in an equal amount of sugar. Powdered erythritol is often used like confectioner’s sugar and to have “‘no bitter or chemical aftertaste.”. Is stevia and erythritol the same thing? One study linked high blood erythritol levels to fat gain in young adults (11). The harmful bacteria in the mouth use sugar for energy. Erythritol side effects include causing digestive issues and headaches. You’ll commonly find it in products like low-sugar, sugar-free and even no-carb foods, and while it’s generally safe, there are some common erythritol side effects to consider as well. Other sugar alcohols include sorbitol/glucitol, lactitol, isomalt, maltitol, mannitol, glycerol/glycerin and xylitol. In one study conducted on diabetic rats, erythritol seemed to act as an antioxidant (to fight free radicals) and potentially offered protection again hyperglycemia-induced vascular damage. Meaning, there is no need for you to worry about adding additional pounds when you use either stevia or erythritol with your food. A Beginner's Guide to the Low-FODMAP Diet. On the other hand, benefits associated with xylitol include improvements in blood sugar management, dental health and even immunity against certain infections. Erythritol is about 70% as sweet as table sugar, so when using it, you when converting a recipe, you need to add about 30% more to the recipe to get the same sweetness that you would have otherwise. Another issue is that it’s often made from GMO cornstarch. This article explains everything you need to know about this diet. 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). ALTERNATIVES. Truly it is a wonderfully healthy choice for you and your family. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. However, erythritol is not without controversies. Stevia is an herbal plant that belongs to the Asteraceae family. The study found that erythritol didn’t affect glucose, insulin, cholesterol, triglycerides, or electrolytes. However, honey contains calories and fructose, and many people don’t appreciate the aftertaste of stevia. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). Many different sugar alcohols are used by food producers. For those who are overweight or have diabetes or other issues related to the metabolic syndrome, erythritol appears to be an excellent alternative to sugar. Also, unlike sugar, it doesn’t feed the bacteria that cause cavities. There are some concerns among those who reject processed … Erythritol is not as sweet as sugar on its own so it’s often combined in foods and beverages with other questionable sweeteners, usually ones that are artificial. 30 Gluten-Free Recipes Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. Even small amounts of sugar alcohols can cause hypoglycemia (low blood sugar), seizures, liver failure or even death in dogs. The low-calorie sweetener erythritol may seem too good to be true. More studies are needed before any claims can be made about the health relevance of these findings. While this is still a controversial topic with ongoing research, animal studies have linked consumption of GMOs with potential problems such as infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. Some scientists claim that it might provide antioxidants to whoever ingests it. © 2005-2021 Healthline Media a Red Ventures Company. Monk fruit will be bad for you if it leads to starvation, followed by binge eating. To begin with, it contains much fewer calories: With only 6% of the calories of sugar, it still contains 70% of the sweetness. The type that is added to food and beverages today is typically man-made from GMO cornstarch, resulting in an ultra-processed food — very far from a natural sweetening agent. What is xylitol made from? So if you suffer from IBS, SIBO or are having a lot of unexplained digestive symptoms such as gas and bloating, then erythritol should NOT be a part of your diet. But to be clear, just because a sweetener doesn’t have calories and doesn’t appear to affect blood sugar, it does not mean that it’s necessarily good for your health. This is a detailed article about sugar alcohols and their health effects. Stevia is much sweeter tasting than sugar and contains zero calories. Lynn says: August 15, 2019 at 5:48 am. Each child consumed four erythritol, xylitol or sorbitol candies three times per school day. Overall, erythritol appears to be an excellent sweetener. Erythritol is also suitable for diabetics and people following the keto diet and other low-carb diets. Multiple studies on its toxicity and effects on metabolism have been performed in animals. Japan has been using erythritol since the early 1990s in candies, jellies, jams, chocolate (including the common chocolate bar), yogurt, beverages and as a natural sugar substitute. Once erythritol enters your body, it’s rapidly absorbed in the small intestine with only about 10 percent entering the colon while the other 90 percent is excreted in the urine. Potential benefits include help managing blood sugar and weight, supporting dental health and providing antioxidant effects. through the introduction of a gene from a different organism.”. And what are the dangers of erythritol specifically? According to research studies, these may include improvements in cholesterol, blood pressure and even some types of cancer. Consumed in excess, eruthritol attracts water from the intestinal wall, leading to diarrhea. Some of the most common erythritol side effects are undesirable gastrointestinal side effects that children are especially susceptible to. If you are interested, you may want to check our article below. Overall stevia seems to be a health-promoting choice when you buy a high-quality, pure stevia leaf extract product. They have several health benefits, but can also cause digestive problems. Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. Stevia Benefits. Pros, Cons + How to Use, Top 7 Foods that Boost Testosterone (Plus Testosterone-Killing Foods), sugar-free gums and mints and other sweets (such as hard and soft candies, flavored jam, and jelly spreads), dairy desserts (such as ice cream, other frozen desserts, and puddings), packaged grain-based desserts (such as cakes and cookies). Look for it in health food stores, major grocery stores or online. Carbs, Net Carbs, and Calories Erythritol has fewer calories than sugar. Erythritol is available as a granulated or powdered natural zero calorie sweetener. For this reason, a very high intake of erythritol may cause some digestive side effects. Though erythritol is one of the newer sugar alcohols on the market -- xylitol and mannitol have been around longer -- researchers have done a number of studies of it in animals and humans. A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). Erythritol is now one of the most popular “natura,l” zero-calorie sweeteners available. These 10 common foods and ingredients are high in FODMAPs. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.