Diarrhea might sound harmless, but it can lead to dehydration, electrolyte imbalances and malnutrition. Erythritol is also suitable for diabetics and people following the keto diet and other low-carb diets. In the follow-up examinations, researchers observed a lower number of cavities in the erythritol group than in the xylitol or sorbitol groups. ), 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. Examples of such products include Zsweet and Swerve (which is non-GMO certified and sourced from France). © 2005-2021 Healthline Media a Red Ventures Company. The likelihood of diarrhea appears to be even more likely when erythritol is consumed along with fructose. Erythritol is now commonly added to many packaged foods, snacks and drink items. Our team aims to be not only thorough with its research, but also objective and unbiased. 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. 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. 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. Erythritol is a natural sugar alcohol, just like xylitol. As of 1997, erythritol has the status of generally recognized as safe by the FDA. 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 harmful bacteria in the mouth use sugar for energy. It circulates in the blood for a while, until it is eventually excreted unchanged in the urine. Eating seasonally benefits not only local farmers and the environment, but also ... Are you getting enough probiotic-rich foods in your diet? Remember that many erythritol substitutes are available if you can’t find any, or prefer a different product. Multiple studies have examined the effects of erythritol on cavities, and the results are mixed. 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. But how healthy is erythritol really? 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. ALTERNATIVES. Alternatively, it can be, and is often combined, with other sweeteners such as stevia (or other, less desirable sweeteners) to enhance its sweetness. 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. It is rapidly absorbed in the small intestine, but poorly metabolized, and may not carry the same health benefits as other natural sweeteners — such as monk fruit or raw honey. For some people, a group of carbs known as FODMAPs can cause digestive issues. 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. When consumption is high (50 grams or more per day) then digestive upset, including gas, cramping, bloating, stomachaches and diarrhea become even more likely. One double-blind, randomized trial study looked at the effects of erythritol on 485 primary school children. These benefits may potentially reduce the risk of heart disease, but more studies are needed. 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. It’s in fact a type of low-digestible carbohydrate that includes fiber. One study specifically showed that the intake of 50 grams of erythritol caused stomach rumbling and nausea. 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. Overall, erythritol appears to be very safe. Diarrhea is a well-known common erythritol side effect, although less so than with xylitol. Monk fruit is still good for you but it’s important to be cognizant of this side effect. It’s one of those “invisible GMO ingredients.”. Because erythritol is not hygroscopic (does not absorb moisture from the air), it’s popular in certain baked products because it doesn’t dry them out. Erythritol mixes well with natural and refined sugars as well as stevia and xylitol, and gives more reliable results when combined with sugar. Also, unlike sugar, it doesn’t feed the bacteria that cause cavities. A review also reached the same conclusion, claiming that erythritol is more effective against dental plaque and caries than xylitol or sorbitol (16). With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Is stevia and erythritol the same thing? The food industry and consumers love it because it has a similar sweet taste as sugar, but it’s noncaloric and does not raise blood sugar levels. Our website services, content, and products are for informational purposes only. Stevia is an herbal plant that belongs to the Asteraceae family. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. There is one major caveat to most sugar alcohols — they can cause digestive issues. Unlike other sweeteners, it doesn’t cause tooth decay. There are some side effects and potential dangers to consider. The remaining 10% travels undigested down to the colon. 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. Each child consumed four erythritol, xylitol or sorbitol candies three times per school day. However, erythritol is not without controversies. However, erythritol, like all sugar alcohols, is not side-effect free. Multiple studies on its toxicity and effects on metabolism have been performed in animals. Healthline Media does not dietary fiber does research, but then induce death. But also objective and unbiased dose increased nausea and stomach upset four erythritol, like all sugar alcohols in add. 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