Does Erythritol Contribute to Weight Gain? Exploring the Research

January 4, 2026 •

5 min read

In a 2017 study published in the journal Proceedings of the National Academy of Sciences, researchers identified high levels of the naturally occurring metabolite erythritol in college students who gained weight and abdominal fat. This finding led to significant public discussion about whether the dietary sweetener erythritol contributes to weight gain, despite its near-zero calorie count.

Quick Summary

Examines whether erythritol, a low-calorie sugar alcohol, promotes weight gain. It analyzes recent research, explores the mechanisms of metabolism, and discusses the key differences between observational and interventional studies to provide a balanced perspective on its effects on weight management.

Key Points

Not a direct cause: Dietary erythritol, which contains negligible calories, is not a direct cause of weight gain, according to interventional and animal studies.
Biomarker, not cause: A 2017 observational study found a correlation between high erythritol levels and weight gain, but later evidence suggests this may be because high levels serve as a biomarker for underlying metabolic dysfunction, not the cause.
Metabolic pathway: The body can produce its own erythritol from glucose via a metabolic pathway, especially when blood glucose is poorly regulated.
Supports weight management: Replacing high-calorie sugar with erythritol can support weight loss by reducing total calorie intake and potentially promoting satiety through gut hormones.
Zero glycemic impact: Erythritol has a minimal impact on blood sugar and insulin, making it a safe sugar alternative for individuals with diabetes or those managing weight.
Further research needed: More long-term human studies are required to fully understand the effects of chronic, high-dose erythritol consumption on weight and metabolic health.

Understanding Erythritol: A Low-Calorie Sweetener

Erythritol is a sugar alcohol (polyol) commonly used as a low-calorie alternative to sugar. It is found naturally in small amounts in some fruits like grapes and pears, as well as fermented foods, but is industrially produced via fermentation for commercial use. With a sweetness level of about 70% of table sugar, erythritol is popular in many 'sugar-free' and 'keto-friendly' products. Its primary appeal lies in its low energy content, estimated at only 0.24 calories per gram, compared to sugar's 4 calories per gram.

The human body does not fully metabolize erythritol for energy. The small intestine rapidly absorbs the majority of ingested erythritol, which is then excreted in the urine, largely unchanged. This unique metabolic pathway means it has minimal impact on blood sugar and insulin levels, making it a favored choice for individuals with diabetes or those following low-carbohydrate diets. However, the relationship between erythritol and weight has become a complex topic of debate, with conflicting evidence from different types of studies.

The Observational Study Linking Erythritol to Weight Gain

The primary source of concern stems from a specific 2017 observational study involving college freshmen. The researchers found that students who gained weight over the academic year had significantly higher levels of erythritol in their bloodstream at the beginning of the year compared to students with stable weight. This led to media headlines questioning whether this sugar alcohol could cause weight gain, potentially by acting as a biomarker for metabolic issues.

Key takeaways from the 2017 study:

Observational, not causal: The study identified a correlation, not causation. It is unclear if consuming erythritol caused weight gain or if higher levels of endogenous erythritol (produced by the body) were a marker for individuals already at risk for weight gain.
Biomarker vs. cause: Subsequent research has shown that the human body can produce its own erythritol from glucose via the pentose-phosphate pathway, especially in individuals with impaired glucose metabolism. This suggests that high blood erythritol might be a result, rather than a cause, of metabolic dysfunction associated with weight gain.
Needed further research: The study's authors themselves concluded that more research was needed to understand the interplay between increased erythritol concentrations and the development of weight gain and fat mass.

Contrasting Evidence: Clinical and Animal Studies

In contrast to the observational findings, controlled interventional studies and animal research have generally not shown that dietary erythritol causes weight gain. Instead, some evidence suggests it could be beneficial for weight management.

Clinical and Animal Study Results

Calorie reduction: By replacing high-calorie sugars with erythritol, individuals can reduce their overall calorie intake, a fundamental principle of weight loss.
Appetite regulation: Research indicates that erythritol consumption may promote satiety by stimulating the release of gut hormones like cholecystokinin (CCK). One pilot study showed that a beverage sweetened with erythritol suppressed ghrelin (a hunger hormone) and increased self-reported fullness compared to one with aspartame.
Rodent studies: Some long-term rodent studies have shown that erythritol consumption either reduces body weight or has no negative effect, while shorter studies show inconsistent results. A 2021 study on mice found that chronic dietary erythritol did not cause weight gain or change glucose homeostasis.

Understanding the Study Differences: Observational vs. Interventional

To resolve the conflicting perspectives, it is crucial to understand the differences between observational and interventional studies.

Comparison: Observational vs. Interventional Studies


Feature	Observational Studies (e.g., 2017 Freshman Study)	Interventional Studies (e.g., Controlled Feeding Trials)
Purpose	To observe and identify correlations or associations between factors in a population.	To test a specific hypothesis by actively manipulating a variable (e.g., adding erythritol).
Strength	Can identify potential risk factors or biomarkers for a disease or condition in a real-world setting.	Can establish a cause-and-effect relationship.
Weakness	Cannot prove causation; association may be due to other confounding factors or reverse causality.	Often limited in duration and sample size; results may not always translate perfectly to long-term human behavior.
Erythritol Finding	High erythritol levels associated with later weight gain. This suggests erythritol is a biomarker of a pre-existing metabolic issue.	Dietary erythritol does not cause weight gain and may support weight loss by reducing calories and promoting satiety.

The Role of Erythritol in Metabolism

The metabolism of erythritol further clarifies why it may not cause weight gain. Unlike most sugar alcohols, erythritol is highly absorbed in the small intestine, preventing the osmotic effect and fermentation in the colon that can lead to gastrointestinal distress. After absorption, it circulates in the blood and is then excreted unchanged by the kidneys. This process means it provides negligible usable energy to the body, unlike regular sugar, which is broken down into glucose and stored as fat if not used immediately.

However, the 2017 study revealed a previously unrecognized pathway: the body can produce erythritol endogenously from glucose. This pathway is part of the pentose-phosphate pathway, which is known to be upregulated in conditions of impaired glucose metabolism. Therefore, high circulating erythritol levels in some individuals might simply be an indicator of metabolic dysfunction, rather than the cause of it.

The Bottom Line on Erythritol and Weight Gain

The existing scientific evidence suggests that dietary erythritol, when used to replace high-calorie sugars, does not cause weight gain and can, in fact, be a useful tool for weight management by reducing overall calorie intake. The concerns about weight gain primarily stem from an observational study that identified a correlation between high blood erythritol levels and later weight gain, not a causal link from consuming the sweetener. It is more likely that high erythritol levels in some individuals are a biomarker for existing metabolic issues rather than the cause of weight gain. For most healthy people, consuming erythritol as a sugar substitute is unlikely to lead to weight gain, especially when used in moderation as part of a balanced diet. However, those with pre-existing metabolic conditions should be mindful of their overall diet and consult with a healthcare professional regarding their sweetener choices. The long-term effects of chronic, high-dose erythritol consumption on the body require further clinical investigation.

Conclusion: A Balanced Perspective

While the correlation found in one study raised valid questions, a comprehensive look at the research indicates that dietary erythritol does not actively contribute to weight gain. Its low-calorie profile and minimal effect on blood sugar are positive attributes for weight control and for individuals with diabetes. However, it is essential to distinguish between a biomarker and a causative agent. The association seen in some studies points towards endogenous erythritol being a signal of metabolic stress, not the driver of fat accumulation. As with all dietary choices, moderation is key. Replacing sugary items with erythritol-sweetened products can support a weight management plan, but focusing on a healthy, balanced diet rich in whole foods is ultimately the most effective strategy for long-term health.

FoodNavigator.com provides an industry perspective on the health concerns surrounding erythritol.

Frequently Asked Questions

No, consuming dietary erythritol does not directly cause weight gain. As a sweetener, it contains negligible calories. Concerns arose from a 2017 study showing an association between high blood erythritol levels and weight gain, but researchers concluded this may be because high levels are a biomarker for existing metabolic issues, not the cause.

No, erythritol has minimal impact on blood sugar and insulin levels. It is absorbed in the small intestine and then excreted in the urine, largely unchanged. This makes it a popular sweetener for individuals with diabetes or those on low-carb diets.

The body can produce its own erythritol from glucose. High levels of this endogenously produced erythritol have been observed in individuals with impaired glucose metabolism and are associated with weight gain. However, this suggests that the high levels are an indicator of metabolic stress, not the cause of the weight gain itself.

For weight loss, erythritol can be a beneficial tool when used as a replacement for caloric sugars. By providing sweetness without the calories, it can help reduce overall energy intake. Some studies also suggest it may promote feelings of satiety, which could further aid in calorie control.

Erythritol is generally well-tolerated and is less likely to cause gastrointestinal issues than other sugar alcohols. However, some individuals may experience digestive discomfort with high doses, which is not directly related to weight gain but can affect overall well-being.

Observational studies, like the 2017 freshman study, can identify associations but cannot prove causation. In contrast, controlled interventional studies actively test a specific hypothesis, and those involving erythritol have generally found it does not cause weight gain. The different methodologies lead to different conclusions regarding cause and effect.

The commercially produced erythritol is molecularly identical to the naturally occurring kind found in fruits and fermented foods. The key difference is concentration; commercially produced erythritol is used in much higher amounts. In terms of metabolism, both are processed similarly by the body.