What Is Erythritol?
Erythritol is a type of carbohydrate known as a sugar alcohol, or polyol, that has gained immense popularity as a low-calorie sweetener. It is found naturally in small quantities in some fruits, such as grapes, pears, and watermelons, and in fermented foods like wine, beer, and cheese. For commercial use, it is produced on a large scale by fermenting glucose, typically derived from corn or wheat starch, with yeast.
Compared to table sugar (sucrose), erythritol contains almost no calories, registering at about 0.24 calories per gram, which is roughly 6% of the calories in an equivalent amount of sugar. It provides a clean, sweet taste that is about 70% as sweet as sugar and often leaves a cooling sensation in the mouth. A key benefit for dieters and people with diabetes is that it has a glycemic index of zero, meaning it does not spike blood sugar or insulin levels.
Unlike most other sugar alcohols, erythritol is quickly absorbed in the small intestine and excreted largely unchanged through the urine. This unique metabolic process is the reason it causes significantly less bloating and digestive distress than other polyols.
Is There Another Name for Erythritol?
Yes, erythritol has been known by several different names throughout its history and in commercial products. Understanding these alternative names can be helpful when reading ingredient labels or researching the substance.
- Historical Synonyms: In the 19th and early 20th centuries, scientists used a number of names for erythritol, including erythrol, erythrite, erythroglucin, eryglucin, erythromannite, and phycite.
- Systematic and Chemical Names: Its official chemical name is (2R,3S)-Butane-1,2,3,4-tetrol. Other related chemical terms like meso-Erythritol, Tetrahydroxybutane, and 1,2,3,4-Butanetetrol are also associated with it.
- Food Additive Number: In the European Union, erythritol is designated with the food additive number E968. Similarly, the International Numbering System (INS) also identifies it as 968.
- Brand Names and Blends: Erythritol is also a component of many popular branded sweeteners. For instance, Zerose is a specific trade name for erythritol. The sweetener blend Swerve also contains erythritol. It is also combined with other sweeteners like stevia to improve taste profiles.
Common Uses and Applications
Erythritol's properties make it suitable for a wide range of applications in the food, beverage, and health industries.
- Food and Beverage: It is used to sweeten sugar-free and low-calorie products, including candy, chewing gum, chocolate, and baked goods. Its heat stability also makes it suitable for use in baking. It is also found in many diet sodas, flavored water, and juices.
- Oral Health: Unlike sugar, erythritol is not metabolized by the oral bacteria responsible for plaque and cavities. Studies have shown that it can inhibit the growth of these bacteria and reduce plaque formation, potentially offering better dental benefits than other sugar alcohols like xylitol.
- Pharmaceutical and Health Products: It is used as an excipient (filler) in pharmaceuticals like chewable tablets, and in dental products such as toothpaste and mouthwashes. Its non-cariogenic nature is particularly useful in these applications.
Erythritol vs. Other Common Sugar Alcohols
While erythritol is a popular sugar alcohol, it is not the only one. Here is a comparison with two others: xylitol and sorbitol.
| Feature | Erythritol | Xylitol | Sorbitol |
|---|---|---|---|
| Calories (per gram) | ~0.24 kcal | ~2.4 kcal | ~2.6 kcal |
| Sweetness (vs. Sugar) | ~70% | ~100% | ~50-70% |
| Glycemic Index | 0 | 13 | 9 |
| Digestive Impact | Well-tolerated due to high absorption | Can cause digestive issues in large amounts | Can cause bloating and diarrhea |
| Dental Benefits | Strong anti-cariogenic effects; inhibits bacteria growth | Also reduces cavities; inhibits bacteria | Less effective than erythritol and xylitol |
| Keto-Friendliness | Highly suitable, zero net carbs | Suitable, but has minimal blood sugar impact | Less suitable due to higher glycemic impact |
| Taste Profile | Clean, sugar-like taste with a mild cooling effect | Cool, sweet taste, similar to sugar | Sweet, with less intensity than erythritol |
Benefits and Considerations
Erythritol's unique profile offers distinct advantages, but it is not without its potential drawbacks, particularly regarding recent health findings.
Benefits
- Diabetic-Friendly: As it has a zero glycemic index, erythritol is a safe and effective sweetener for individuals with diabetes, insulin resistance, or metabolic syndrome.
- Dental Health: Its anti-cariogenic properties make it beneficial for oral health, actively preventing tooth decay by inhibiting harmful oral bacteria.
- Low-Calorie and Keto-Compatible: With virtually no calories or net carbohydrates, it is an excellent tool for weight management and for those following low-carb and ketogenic diets.
- Digestive Tolerance: Compared to other sugar alcohols like xylitol and sorbitol, erythritol is much better tolerated by the digestive system, as most of it is absorbed before reaching the colon.
Considerations
- Digestive Side Effects: While better tolerated than other polyols, excessive consumption can still lead to bloating, gas, stomach rumbling, or a mild laxative effect in sensitive individuals.
- Potential Cardiovascular Risks: A 2023 study published in Nature Medicine found an association between higher circulating levels of erythritol and an increased risk of major adverse cardiovascular events, including heart attack and stroke. The study highlighted that erythritol consumption acutely stimulated platelet reactivity and thrombosis potential. The NIH has called for more in-depth, long-term research to fully understand these risks.
- Processed Foods: Many of the foods and beverages containing erythritol are highly processed. Even if the sweetener itself doesn't pose an immediate threat, relying heavily on processed goods is not a substitute for a healthy diet of whole foods.
- Crystallization and Non-Caramelization: Erythritol does not caramelize like sugar, making it unsuitable for some recipes. It can also recrystallize in baked goods and icings.
Conclusion
While the primary name 'erythritol' is widely used, this sugar alcohol has historically been known by other scientific and chemical names like erythrol and phycite, and is also found under various brand names and E-numbers. It offers significant benefits for those managing their sugar intake, diabetes, or weight, particularly due to its zero-calorie profile, lack of glycemic impact, and dental health advantages. However, as with all sweeteners, moderation is key. Recent studies highlighting a potential link to cardiovascular risks emphasize the need for caution, especially for individuals already at high risk. Choosing whole, unprocessed foods remains the best nutritional strategy.
Summary of Erythritol Names
- Erythrol: A historical synonym for erythritol.
- Phycitol: Another name used for the substance in the past.
- E968 / INS 968: The food additive number used in the EU and International Numbering System, respectively.
- Zerose: A well-known commercial brand name for erythritol.
- Sugar Alcohol: The broader category of compounds to which erythritol belongs.
Is erythritol the same as stevia?
No, they are not the same thing. Erythritol is a sugar alcohol, while stevia is a non-caloric sweetener derived from the Stevia rebaudiana plant. They are often combined in commercial products to create a blended sweetener with an improved taste profile.
What is the difference between erythritol and xylitol?
Erythritol has almost no calories (0.24 kcal/g) and a zero glycemic index, while xylitol has more calories (~2.4 kcal/g) and a slight glycemic impact. Erythritol is also better tolerated by the digestive system, causing fewer issues like bloating and gas.
Is erythritol a natural or artificial sweetener?
Erythritol is naturally found in small amounts in some fruits and fermented foods, but the erythritol used commercially as a sweetener is typically produced synthetically through a fermentation process involving cornstarch. It is considered a natural alternative to sugar.
What are the side effects of erythritol?
The most commonly reported side effects include digestive issues such as bloating, cramping, and gas, which occur most often with high intake. Recent studies have also raised concerns about a potential link between high blood levels of erythritol and an increased risk of cardiovascular events.
Is erythritol keto-friendly?
Yes, erythritol is considered highly keto-friendly because it has zero calories and a glycemic index of zero, meaning it does not raise blood sugar levels or impact ketosis.
Can erythritol help with weight loss?
Substituting sugar with erythritol can aid in weight management by reducing overall calorie and sugar intake. It also provides a sweet taste without the associated calories, which can help satisfy cravings.
What is the best way to consume erythritol?
It is best to consume erythritol in moderation, especially if you are sensitive to sugar alcohols. Start with small amounts to assess your tolerance. It is a versatile sweetener for coffee, tea, and various recipes, but relying on whole, unprocessed foods for sweetness is generally the healthiest approach.
Is erythritol safe?
Erythritol has a Generally Recognized as Safe (GRAS) status from the FDA and is approved by global health organizations. However, recent research associating high blood levels with cardiovascular risks in vulnerable populations has prompted calls for more long-term studies. Concerns exist mainly around high consumption, and moderation is recommended, particularly for those with pre-existing heart conditions.
