What You Should Know About Erythritol, According to Experts
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IF YOU’RE TRYING to cut back on sugar, you might seek out sugar-free or low-sugar food products. And, chances are many of these items contain sugar substitutes, such as erythritol.
Erythritol is a sugar substitute known as a sugar alcohol, but despite the name, it doesn’t actually contain any sugar or alcohol, according to the Mayo Clinic.
“It’s a naturally occurring sugar alcohol found in some fruits such as melon, pears, and grapes,” explains Lauri Wright, Ph.D., R.D.N., director of nutrition programs and associate professor at the University of South Florida.
It’s also used as a replacement for sugar in a slew of products including cookies, candy, sodas, beer, and wine, according to the International Food Information Council.
Most Americans consume more than the recommended amount of sugar. Reducing your intake offers numerous health benefits, including lowering your risk for cardiovascular disease, tooth decay, high blood pressure, and type 2 diabetes, according to the Centers for Disease Control and Prevention.
But, you should consume erythritol and other sugar alcohols with caution, says Pratima Dibba, M.D., a board-certified gastroenterologist at Medical Offices of Manhattan and LabFinder contributor. The substance has been linked to some negative side effects, such as heart and gastrointestinal problems.
“Although consumption of erythritol may have some health benefits, the potential negative effects associated with excessive erythritol consumption are concerning,” she says, adding that more research is needed on the substance.
Still, you might be consuming erythritol without realizing it or wondering about it after spotting it in an ingredients list. Here’s what you should know about its potential health benefits and side effects.
What is erythritol?
Erythritol is a sugar alcohol, which is a category of sweeteners known as polyols. That “effectively means it’s a substance that tastes sweet, but won’t raise blood sugar,” says Maggie Lyon, R.D.-C.D.N., a practitioner in residence and food and beverage manager at the University of New Haven School of Health Sciences.
Other sugar alcohols include xylitol, sorbitol, and maltitol.
Sugar alcohols aren’t exactly the same as artificial sweeteners, such as saccharin or aspartame, according to Yale New Haven Hospital. Artificial sweeteners contain zero calories, while sugar alcohols have 2.6 calories per gram (compared to sugar with about 4 calories per gram). Sugar alcohols also aren’t quite as sweet as sugar, whereas artificial sweeteners are much sweeter.
Erythritol has just 6 percent of the calories of sugar and is about 70 percent as sweet, Wright says.
The substance is found naturally in some fruits and vegetables in small amounts and is commercially produced by fermenting dextrose, a sugar derived from corn, according to the IFIC.
Erythritol adds sweetness without adding calories or carbs and is sometimes combined with artificial sweeteners, Dr. Dibba says. It’s commonly used as a low-calorie, low-sugar, or keto-friendly sweetener because it’s not well metabolized and is excreted when you pee.
What foods contain erythritol?
Erythritol is found in some fungi and fruits, like grapes, peaches, and watermelon, but in small quantities, Lyon says. It’s also naturally available in trace amounts in foods made via fermentation, such as wine, beer, or miso.
Most commonly, it’s produced as a commercial sweetener, she says. It can be found in sugar-free or reduced-sugar gum, baked goods, candy, and beverages, and products like toothpaste. Erythritol can also be found in artificial sweeteners, including some stevia products.
What are the health benefits of erythritol?
Sugar alcohols contain fewer calories than sugar, Wright says. The also don't cause blood sugar surges. Lyon says this can be beneficial for people living with type 2 diabetes or metabolic issues like obesity.
But the World Health Organization warns against using non-sugar sweeteners for weight control, Dr. Dibba says. The WHO notes some side effects of using the substances long term.
Erythritol also doesn’t contribute to tooth decay and is lower in calories and carbs, which could help with weight loss, according to the Cleveland Clinic.
Erythritol Side Effects
Most people have no problems consuming any sugar alcohols. But research shows that the sweeteners could have some health consequences.
A 2023 study suggests erythritol is linked to “major adverse cardiovascular events” and enhanced thrombosis. The researchers suggested that more studies are needed to determine the substance’s long-term safety.
Other research has found that consuming erythritol and another sugar alcohol, xylitol, may increase blood levels and the stickiness of platelets. This could increase the risk of blood clots, which can raise your risk of heart attack and stroke.
Another issue is that your body can’t completely digest erythritol, and Dr. Dibba says it can cause some GI issues, like gas, bloating, abdominal pain, changes in bowel habits, and nausea. It may even have a laxative effect.
Despite being lower in calories and carbs, erythritol, especially when consumed in large quantities, could actually cause weight gain and increased belly fat, research suggests.
It’s unclear how much erythritol is safe to consume, Dr. Dibba says. Some people may not experience any side effects from consuming it, while others might.
“Everyone will metabolize this substance differently, so start with small amounts to assess tolerance,” Lyon says. If you’re concerned about erythritol’s impact on your health, she suggests talking to your doctor about ways to make dietary changes to reduce or eliminate it.
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