What is Erythritol?
Erythritol is a type of carbohydrate known as a sugar alcohol, or polyol. It is naturally present in some fruits and fermented foods, but the erythritol used commercially is produced via the fermentation of glucose, typically from corn or wheat starch. Erythritol is valued by manufacturers for several key properties, including its low-calorie count (only 0.24 calories per gram compared to sugar's 4 calories per gram), clean taste profile, and similar physical properties to table sugar.
Unlike other sugar alcohols like maltitol or sorbitol, erythritol is largely absorbed in the small intestine and excreted mostly unchanged in the urine, which means it causes fewer gastrointestinal issues. This rapid absorption and excretion also explains why it has virtually no impact on blood sugar or insulin levels, making it a favorite among those following low-carb diets like keto, or managing diabetes.
Why is erythritol used in sugar-free candy?
Manufacturers utilize erythritol in sugar-free candy for several reasons, and it often works in conjunction with other sweeteners and ingredients to achieve the desired result.
- Low Calorie and Low Glycemic Impact: For health-conscious consumers and those with diabetes, the primary benefit is enjoying a sweet treat without the calories or blood sugar spikes of traditional sugar.
- Mimics Sugar's Properties: Erythritol's crystalline structure provides bulk, texture, and a mouthfeel that closely resembles sugar, which is crucial for recreating the familiar experience of eating candy.
- A Unique Cooling Sensation: Erythritol has a distinctive cooling effect when it dissolves on the tongue, which enhances the flavor profile of certain candies, especially mints and other refreshing varieties.
- Promotes Dental Health: Unlike sugar, oral bacteria cannot metabolize erythritol, meaning it does not contribute to tooth decay and is often used in 'tooth-friendly' gum and candies.
- Blends Well with Other Sweeteners: Due to its mild, clean flavor profile (at 60-70% the sweetness of sugar), erythritol is often combined with high-intensity sweeteners like stevia or monk fruit to create a better-balanced flavor and mask any potential aftertastes.
What are the digestive side effects of erythritol?
While generally well-tolerated, consuming large amounts of erythritol can lead to digestive discomfort in some individuals. The threshold for these effects is higher than for other sugar alcohols, but symptoms can include bloating, gas, stomach rumbling, and a laxative effect. This is because while most is absorbed, the remaining portion that reaches the large intestine can be fermented by gut bacteria, causing these issues. Individual tolerance varies, so it's best to start with small portions if you are new to products containing erythritol.
Alternatives to erythritol in sugar-free candies
For those who wish to avoid erythritol, or find they are sensitive to it, several alternatives are used in sugar-free candies.
- Stevia: A natural, plant-derived sweetener that is much sweeter than sugar and has a zero glycemic index. It is often blended with other ingredients to round out its flavor.
- Monk Fruit: Another natural, zero-calorie sweetener derived from the monk fruit. Like stevia, it is very sweet and is frequently combined with other sweeteners for improved taste.
- Xylitol: A sugar alcohol that is similar in sweetness to sugar. It is known for its dental health benefits but may cause more significant gastrointestinal distress than erythritol.
- Allulose: A rare sugar that has the same chemical properties as regular sugar but is not metabolized by the body. It has a mild sweetness and a similar texture to sugar.
- Maltitol: A sugar alcohol with about 75% the sweetness of sugar. It can have a greater impact on blood sugar and is more likely to cause digestive issues than erythritol.
Comparison Table: Erythritol vs. Other Sweeteners
| Feature | Erythritol | Stevia | Monk Fruit | Xylitol | Maltitol |
|---|---|---|---|---|---|
| Sweetness (vs. Sugar) | ~70% | 200-400x | 250-400x | ~100% | ~75% |
| Calories | < 0.24 kcal/g | 0 | 0 | 2.4 kcal/g | 2.1 kcal/g |
| Glycemic Index | 0 | 0 | 0 | 12 | 35 |
| Taste Profile | Clean, mild sweetness with a cooling effect | Intense sweetness, potential aftertaste | Intense sweetness, often clean | Sweet, no cooling effect | Sweet, some aftertaste |
| Digestive Impact | Low to moderate laxative effect | Generally well tolerated | Generally well tolerated | Higher potential for GI upset | Higher potential for GI upset |
Conclusion
In summary, yes, erythritol is a prevalent ingredient in sugar-free candy and is widely used for its favorable properties, including a low-calorie count, minimal impact on blood sugar, and a clean, sugar-like taste. For manufacturers, it is a versatile bulking agent that blends well with other high-intensity sweeteners to create satisfying sugar-free products. While generally well-tolerated, some individuals may experience mild digestive side effects, especially with higher consumption. For this reason, and to cater to diverse preferences, many sugar-free options exist that utilize alternative sweeteners such as stevia, monk fruit, or allulose. Ultimately, understanding the role of erythritol empowers consumers to make more informed choices about their health and diet while still enjoying sweet treats in moderation. For an in-depth review on erythritol's potential as a dietary component, see the comprehensive discussion in the National Library of Medicine.
Frequently Asked Questions
Can people with diabetes eat candy with erythritol?
Yes, erythritol does not raise blood sugar or insulin levels, making it a safe choice for people with diabetes to enjoy in moderation as a sugar substitute.
Is erythritol considered a natural sweetener?
Erythritol is naturally found in small quantities in some fruits and fermented foods; however, the erythritol used in commercial products is produced by fermenting glucose from corn or wheat.
Does erythritol cause digestive problems?
In large quantities, erythritol can cause digestive issues like bloating, gas, and a laxative effect, though it is better tolerated than most other sugar alcohols.
Is erythritol safe for children?
Erythritol is generally considered safe, but consumption should be monitored. A three-year study in children found it to be more effective than other polyols at preventing cavities, though high doses may still cause digestive upset.
Is erythritol safe for pets?
While generally safe for humans, erythritol's safety for pets is not as well-established as xylitol's toxicity. Always consult a veterinarian before giving pets human foods with any sugar alcohols.
How can you tell if a candy has erythritol?
Look for erythritol listed in the ingredients list on the nutrition label. It may also be identified by its E number (E968).
Are all sugar alcohols the same?
No, different sugar alcohols have varying levels of sweetness, calories, and impact on digestion. For instance, erythritol is the most easily digested and least likely to cause GI issues compared to sorbitol or maltitol.
