It's a type of carbohydrate called a sugar alcohol that people use as a sugar substitute. With the increased popularity of low-carb diets, natural sweeteners like Erythritol have been gaining popularity. Learn more about erythritol here. WebMD does not provide medical advice, diagnosis or treatment. artificial sweetener , erythritol , Truvia More By Whitney Greer; Doctor Dre Loses Sight Due To Diabetes Is … ", Penn Today; Office of University Communications: "The ins and outs of sugar alcohols. This can wear down your enamel and cause cavities. This is a detailed article about xylitol. It’s natural, doesn’t cause side effects and tastes almost exactly like sugar — without the calories. Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. Safety. It’s a crystalline alcohol and a derivative of xylose— a crystalline aldose sugar that is not digestible by the bacteria in our digestive systems. Erythritol is a healthy sugar alternative that only contains about 20 kcal and 0g net carbs per 100g (3.5 oz). © 2005 - 2019 WebMD LLC. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. It lists 10 ways that honey can improve your health, all of which are backed by science. 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. More studies are needed before any claims can be made about the health relevance of these findings. But the FDA says erythritol is good for oral health because it slows the growth of one type of bacteria and decreases the acid that bacteria make. This means erythritol doesn't have a chance to "metabolize" -- turn into energy in your body. Another study in 24 adults with type 2 diabetes found that taking 36 grams of erythritol every day for a month improved the function of their blood vessels, potentially reducing their risk of heart disease (10). Excess gas and a laxative effect are possible, but people generally handle it better than other sugar alcohols, and it doesn't come with any warnings. Erythritol can suppress bad bacteria growth, reduce acids in the mouth that can cause tooth decay, and inhibit biofilm formation. It’s in fact a type of low-digestible carbohydrate that includes fiber. Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. There is one major caveat to most sugar alcohols — they can cause digestive issues. For the normal consumer, you have to be eating a LOT of erythritol to experience these effects—like, more than 30 grams a day (a.k.a. 4 Natural Sweeteners That Are Good for Your Health, 10 Foods High in FODMAPs (and what to eat instead). Erythritol appears to be quite different from the other sugar alcohols. The harmful bacteria in the mouth use sugar for energy. Most of the erythritol you eat is absorbed into the bloodstream and excreted in urine. Basically, it has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits. It's also made when things like wine, beer, and cheese ferment. A Beginner's Guide to the Low-FODMAP Diet. These include xylitol, sorbitol and maltitol. Overall, erythritol appears to be an excellent sweetener. Erythritol is a natural sugar alcohol, just like xylitol. This evidence-based article reviews the benefits and possible side effects of erythritol. Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. It's fine to stir it into your coffee or tea, sprinkle it on grapefruit, or bake with it. Exercise: The Truth About Weight Loss. Health-conscious people might choose to sweeten their food with stevia or honey. Therefore, sugar-free sweets sweetened with erythritol are considered safe for the teeth, and some dentists are even using it as a disinfectant. Due to their unique chemical structure, your body can’t digest them, and they pass unchanged through most of your digestive system, or until they reach the colon. About 90% of erythritol is excreted this way (4). These 10 common foods and ingredients are high in FODMAPs. But erythritol is generally mostly absorbed before it gets to your colon and is excreted unchanged in your urine. Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. Although erythritol doesn’t have any serious side effects, eating high amounts may cause digestive upset, as explained in the next chapter. Erythritol is a popular artificial sweetener that is also a sugar alcohol. Added sugar is associated with many serious diseases, including diabetes and obesity. Reading the package of erythritol sold by NOW Foods, you would think it’s a wonder food sent to solve your sugar woes. Erythritol side effects include causing digestive issues and headaches. Erythritol contains zero calories and is generally well tolerated by people with digestive problems; erythritol may also be safe for individuals with diabetes. Over time, biofilms can lead to gingivitis and an unhealthy oral microbiome, but erythritol can help you maintain a healthy oral ecosystem [*]. This is more likely to occur if consumed with fructose, and these particular side effects are especially common in children. Some sugar alcohols can cause gas and cramping or work like a laxative when they reach your colon. It's a type of … I use a stevia erythritol blend, I am wondering if erythritol is bad for fatty liver disease because it is a sugar alcohol. One study linked high blood erythritol levels to fat gain in young adults (11). When healthy people are given erythritol, there is no change in blood sugar or insulin levels. You'll often find it mixed with popular sugar substitutes like aspartame, stevia, and Truvia to make them sweeter. Some studies show a reduction in plaque and harmful bacteria, while others show no reduction in cavities (13, 14, 15). Overall, erythritol appears to be very safe. © 2005-2021 Healthline Media a Red Ventures Company. Decide whether you want to substitute all erythritol, or use a combination of erythritol and other sweeteners. How much can I eat? Erythritol is very well tolerated by humans and there are no known long-term health risks. This makes it a safe sugar substitute if you have diabetes. This is such a low count that it is considered to be a zero calorie sweetener. It’s usually p… Erythritol is also a sugar alcohol (found naturally, for instance, in fruits like grapes, watermelons, and pears! Manufacturers add a synthetic type of this chemical to diet foods and drinks. All About FODMAPs: Who Should Avoid Them and How? Human studies show very few side effects, mainly minor digestive issues in some people. Enjoying a diet high in fruits, vegetables, and whole grains and low on sugar and processed foods is one of the best things you can do for your body and mind. The low-calorie sweetener erythritol may seem too good to be true. There are some concerns among those who reject processe… It's also sold in bulk to companies that use it to sweeten or thicken products like reduced-calorie and sugar-free foods and drinks. Erythritol belongs to a class of compounds called sugar alcohols. 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