Erythritol, a popular sugar substitute, has become a staple in many Australian households, especially among those seeking to reduce sugar intake, manage diabetes, or follow low-carb diets. But with recent research raising questions about its safety, many wonder: Is erythritol good or bad for you? This blog unpacks the current scientific understanding, benefits, and potential risks of erythritol to help you make an informed choice.
What Is Erythritol?
Erythritol is a sugar alcohol naturally found in small amounts in fruits like grapes and melons, as well as in fermented foods such as wine and cheese. Commercially, it is produced by fermenting plant starches like corn or wheat, resulting in a crystalline powder that tastes sweet but contains almost no calories.
The Benefits of Erythritol
- Blood Sugar Friendly: Erythritol does not raise blood glucose or insulin levels, making it an excellent sugar alternative for people with diabetes or those managing blood sugar.
- Low Calorie: With about 0.2 calories per gram-roughly 95% fewer than sugar-it supports weight management and calorie reduction.
- Dental Health: Unlike sugar, erythritol is not metabolized by oral bacteria, which means it does not contribute to tooth decay and may even inhibit harmful bacteria growth better than other sugar alcohols.
- Digestive Tolerance: Compared to other sugar alcohols, erythritol is mostly absorbed in the small intestine and excreted unchanged, resulting in fewer digestive issues like bloating or gas for most people.
- Natural Origin: Although processed, erythritol is derived from natural sources, distinguishing it from synthetic artificial sweeteners.
Emerging Concerns and Potential Risks
Despite its long-standing reputation as safe, recent studies have raised concerns:
- Cardiovascular Risk: A 2023 study published in Nature Medicine and reported widely (including by CNN and News.com.au) found an association between elevated erythritol levels and increased risk of heart attack, stroke, and other major cardiovascular events. Laboratory and small human trials suggested erythritol may enhance blood clot formation, a key factor in these events. However, causality has not been definitively established, and more research is needed to understand the long-term cardiovascular effects.
- Digestive Issues: While generally better tolerated than other sugar alcohols, consuming large amounts of erythritol can cause digestive discomfort such as bloating, gas, cramps, and diarrhea. Sensitivity varies among individuals.
- Potential Impact on Weight and Appetite: Some experts speculate that non-nutritive sweeteners, including erythritol, might disrupt appetite regulation, potentially leading to overeating or weight gain, though evidence is mixed and inconclusive.
What Does This Mean for Australians?
For most people, erythritol remains a safe and effective sugar substitute when consumed in moderation. It offers clear benefits for blood sugar control, calorie reduction, and dental health. However, individuals with existing cardiovascular risk factors, diabetes, or obesity should be cautious and consult their healthcare provider, especially if consuming large amounts regularly.
Practical Tips for Using Erythritol Safely
- Moderate Your Intake: Stick to recommended amounts and avoid excessive consumption to minimise digestive side effects.
- Combine with Other Natural Sweeteners: Blending erythritol with monk fruit or stevia can improve taste and reduce aftertaste.
- Monitor Your Body’s Response: Pay attention to any digestive discomfort or unusual symptoms and adjust intake accordingly.
- Consult a Healthcare Professional: Especially if you have heart disease, diabetes, or other health concerns.
Erythritol offers numerous benefits as a low-calorie, blood sugar-friendly sweetener that supports healthier eating habits. However, emerging research on cardiovascular risks calls for cautious optimism and further study. Australians can continue to enjoy erythritol as part of a balanced diet but should stay informed and consume it thoughtfully.