Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. 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. More studies are needed before any claims can be made about the health relevance of these findings. In the follow-up examinations, researchers observed a lower number of cavities in the erythritol group than in the xylitol or sorbitol groups. This is such a low count that it is considered to be a zero calorie sweetener. Some of the most common erythritol side effects are undesirable gastrointestinal side effects that children are especially susceptible to. Eating seasonally benefits not only local farmers and the environment, but also ... Are you getting enough probiotic-rich foods in your diet? 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. A low-FODMAP diet can reverse these problem. Possible side effects of aspartame for example may include anxiety, depression, short-term memory loss, fibromyalgia, weight gain, fatigue, brain tumors and more. In addition to providing a sweet taste, sugar alcohols in food add bulk and texture, help retain moisture, and prevent browning. No, and some health experts have stated that they personally prefer stevia leaf extract because it doesn’t spike blood sugar and is associated with some health benefits. through the introduction of a gene from a different organism.”. Studies in diabetic rats show it acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels (9). 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). Overall, erythritol appears to be very safe. The study found that erythritol didn’t affect glucose, insulin, cholesterol, triglycerides, or electrolytes. With the increased popularity of low-carb diets, natural sweeteners like Erythritol have been gaining popularity. Studies have been mixed, but some say that erythritol can decrease plaque or even help prevent tooth decay because sugar alcohols do not react with plaque bacteria in the mouth in the way that sugar does. When consumption is high (50 grams or more per day) then digestive upset, including gas, cramping, bloating, stomachaches and diarrhea become even more likely. About 90% of the erythritol you eat is absorbed into the bloodstream. Gut-healthy sweeteners include honey, and dried fruit, and if you are trying to stay really low-carb then see how you tolerate monk fruit (also known as Luo Han Guo). Erythritol has fewer calories than sugar. It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. All About FODMAPs: Who Should Avoid Them and How? 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. If you’re a label reader (and I hope you are! 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. The product needs to have a USDA Organic or a Non-GMO Project-certified insignia on the packaging. 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. “Sugar alcohols” have nothing to do with cocktails, since they don’t contain ethanol (aka alcohol) like alcoholic beverages. It seems to have an excellent safety profile. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. 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. A FODMAP is a type of carbohydrate that can cause digestive problems. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Sugar Bad Effects Sugar has been deemed as the culprit to so many health problems. As mentioned above, Erythritol was designed to avoid the vast majority of side-effects associated with other sweeteners, particularly other alcohol-sugars. One drawback to using xylitol is that it can cause diarrhea in some people, especially when used in large amounts. Erythritol is a safe, keto-friendly sugar alcohol to try. These benefits may potentially reduce the risk of heart disease, but more studies are needed. The biggest drawback of sugar alcohols is that they can cause bloating, intestinal gas and diarrhea, especially when eaten in large amounts. Diarrhea is a well-known common erythritol side effect, although less so than with xylitol. Potential Benefits & Risks of This Sweetener, Daniel Fast: Benefits for Your Spiritual, Emotional and Physical Health, Apple Cider Vinegar Benefits and Uses (30! Because it’s seemingly less problematic than the controversial aspartame, it makes sense that more and more people now choose erythritol in hopes of decreasing the amount of added sugar and calories they consume. Humans don’t have the enzymes needed to break down erythritol. 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. 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. This makes it an excellent sugar replacement for people with diabetes. When healthy people are given erythritol, there is no change in blood sugar or insulin levels. Basically, it has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits. Another issue is that it’s often made from GMO cornstarch. Erythritol is now commonly added to many packaged foods, snacks and drink items. 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. Both of these products are sugar alcohols (also called reduced-calorie sweeteners). The grocery aisles are practically littered with nutrition bars, snacks, and better-for-you desserts that contain the ingredient maltitol. Sugar alcohols are carbohydrates that chemically have characteristics of both sugars and alcohols. So is erythritol a safe and smart sugar substitute? Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. This is one reason why some people prefer erythritol. It essentially goes through your system untouched with zero metabolization. Monk fruit will be bad for you if it leads to starvation, followed by binge eating. Sugar alcohols such as xylitol, sorbitol and maltitol are not usually used in home cooking, but commonly found in processed foods to add sweetness. To maintain lower average blood glucose, make sure you still consume adequate calories while using this sweetener. ), 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? It’s in fact a type of low-digestible carbohydrate that includes fiber. 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. As a result, sweet-tasting sugar alcohols like xylitol and erythritol have found their way into “tooth-friendly” products, as mouth bacteria cannot use them for energy. Multiple studies on its toxicity and effects on metabolism have been performed in animals. Related: Is Allulose Safe to Consume? Small carbohydrates called FODMAP are responsible for all sorts of digestive problems. Health-conscious people might choose to sweeten their food with stevia or honey. In this article, we are going to give you information about: – Is Sugar Bad for your Health – What are Erythritol and Truvia – What Erythritol and Truvia are made of – Erythritol vs Truvia. One common adverse side effect of excessive sugar intake is poor dental health, cavities and tooth decay. 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. Unlike many other sugar substitutes, erythritol can also be used for baking and has a very similar taste to sugar. A Beginner's Guide to the Low-FODMAP Diet. Carbs, Net Carbs, and Calories Related: Oligosaccharides: The Prebiotics that Support the Heart & Gut. Below are the major concerns with sugar alcohols including erythritol: The World Health Organization defines genetically modified organisms (GMOs) as “foods derived from organisms whose genetic material (DNA) has been modified in a way that does not occur naturally, e.g. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. For some people, a group of carbs known as FODMAPs can cause digestive issues. This is a detailed article about xylitol. However, erythritol, like all sugar alcohols, is not side-effect free. Look for it in health food stores, major grocery stores or online. 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. Technically this product is a four-carbon sugar alcohol or polyol that contains about 60 percent to 80 percent of the sweetness of table sugar. Erythiritol is known to attract flies with its sweet smell, but then induce their death after intake. These include xylitol, sorbitol and maltitol. ), you may have noticed alternative sweeteners like sucralose (Splenda®) and erythritol becoming more prominent in ingredient lists lately, especially in energy/sports drinks and chocolate bars. If you purchase a product that has erythritol, how do you know if it’s a GMO-free? These benefits may potentially reduce the risk of heart disease, but more studies are needed. Xylitol also has a small impact on blood sugar levels while erythritol does not. 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