Erythritol, a popular sugar alcohol used as a low-calorie sweetener, has gained widespread use in Australia as a sugar substitute in products ranging from keto snacks to sugar-free beverages. While it has long been considered safe, recent research has raised concerns about potential health risks associated with erythritol consumption. This blog explores the possible dangers of erythritol, summarising current scientific findings and what Australians should consider before including it regularly in their diet.
What Is Erythritol?
Erythritol is a naturally occurring sugar alcohol found in small amounts in fruits and fermented foods. Commercially, it is produced by fermenting plant starches like corn or wheat. It provides sweetness with almost zero calories and does not raise blood sugar or insulin levels, making it attractive for people managing diabetes or following low-carb diets.
Common Side Effects
For many, erythritol is well tolerated, but consuming large amounts can cause digestive issues such as:
- Bloating
- Gas
- Nausea
- Diarrhea
These symptoms occur because erythritol is not fully absorbed by the body and can draw water into the intestines or ferment in the gut. Moderation and gradual introduction can help minimise discomfort.
Emerging Concerns: Cardiovascular Risks
In early 2023, a landmark study published in Nature Medicine and subsequent reports from reputable sources like CNN and News.com.au highlighted a potential link between erythritol and increased risk of heart attack, stroke, and other major adverse cardiovascular events (MACE).
Key findings include:
- Elevated blood levels of erythritol were associated with a two-fold higher risk of heart attack and stroke.
- Erythritol was shown to increase platelet reactivity and promote blood clot formation in laboratory and animal studies.
- In a small human trial, ingestion of erythritol led to sustained high plasma levels associated with enhanced thrombosis potential.
These findings suggest erythritol may contribute to increased clotting risk, especially in individuals already at risk for cardiovascular disease.
What Does This Mean for Australians?
While erythritol has been classified as “generally recognized as safe” by regulatory bodies such as the FDA and WHO, these new findings raise important questions about its long-term safety, particularly for people with:
- Existing heart disease
- Diabetes
- Obesity
- Other cardiovascular risk factors
Experts emphasise that more research is needed to confirm causality and understand the implications fully. Meanwhile, consumers are advised to be cautious, especially if they consume high amounts of erythritol regularly.
Recommendations for Safe Use
- Moderate Consumption: Limit erythritol intake to recommended levels and avoid excessive use.
- Consult Healthcare Providers: If you have cardiovascular risk factors or concerns, discuss erythritol use with your doctor.
- Diversify Sweeteners: Consider using a variety of natural sweeteners rather than relying solely on erythritol.
- Monitor Symptoms: Be alert for any digestive discomfort or unusual symptoms after consuming erythritol.
Conclusion
Erythritol remains a popular sugar alternative in Australia due to its low-calorie profile and minimal impact on blood sugar. However, emerging evidence suggests potential risks related to blood clotting and cardiovascular health, warranting caution and further investigation. Australians should stay informed, practice moderation, and seek medical advice when incorporating erythritol into their diets, especially if they have underlying health conditions.