Understanding Erythritol in Your Diet
Erythritol is a sugar alcohol (or polyol) found naturally in small amounts in some fruits and fermented foods like wine, but it is primarily mass-produced through the fermentation of corn starch. Manufacturers favor erythritol for its low-calorie profile (approximately 0.2 calories per gram) and clean, sugar-like taste without the aftertaste of many other sweeteners. While it has been considered 'Generally Recognized as Safe' (GRAS) by the FDA, a growing body of research, including a notable study from the Cleveland Clinic, has raised concerns about potential health implications, including links to cardiovascular risks. This has made it more important than ever for consumers to be aware of which branded products use this ingredient.
Branded Tabletop Sweeteners
Many consumers first encounter erythritol in individual sweetener packets or bulk bags intended for baking. In this category, erythritol is often the primary ingredient or a bulking agent combined with a more intense sweetener like stevia or monk fruit to achieve a sugar-like sweetness and texture.
- Truvia: While marketed as a stevia-based sweetener, most Truvia products list erythritol as the first and main ingredient.
- Splenda: The brand's 'Naturals Stevia' blend contains erythritol alongside stevia.
- Lakanto: This brand combines monk fruit with erythritol in its granulated and powdered sweeteners.
- Swerve: A popular line of erythritol-based sweeteners available in granular, powdered, and brown sugar versions.
- NOW Foods: Offers pure erythritol in its 'Real Food' line for cooking and baking.
Keto and Low-Carb Products
Because erythritol does not affect blood sugar and is virtually calorie-free, it is a staple in the keto and low-carb food industries. It allows these brands to replicate the taste and texture of sugar-laden products without the high net carb count.
- Ice Cream: Brands like Halo Top, Rebel Creamery, and Enlightened frequently use erythritol in their low-calorie and keto ice cream lines.
- Baked Goods and Mixes: Sugar-free cookies, keto bread, and baking mixes often contain erythritol. Brands include HighKey, Quest Nutrition (protein cookies), Kiss My Keto, and Keto and Co.
- Snack Bars: Many low-sugar or keto protein bars, such as those from Atkins, Quest, and Love Good Fats, list erythritol as a sweetener.
Beverages
The thirst for low-sugar drinks has led many beverage companies to add erythritol to their formulas. It provides sweetness and bulk in a range of products.
- Flavored Waters: Bai Antioxidant Infusions and Bai Bubbles beverages are sweetened with a combination of erythritol and stevia. Some varieties of VitaminWater Zero and SoBe Water also use it.
- Energy and Sports Drinks: G Fuel, Bang Keto Coffee, and certain versions of Monster Energy Ultra contain erythritol.
- Protein Shakes and Mixes: Brands like Orgain and Garden of Life sometimes include erythritol in their protein and meal replacement powders.
Candies and Confectionery
From chocolate bars to gummies, manufacturers use erythritol to create sugar-free or reduced-sugar confections that appeal to health-conscious consumers.
- Chocolate: Brands such as Lily's Sweets and ChocZero use a blend of erythritol and other sweeteners in their chocolate bars and chips.
- Gummies and Hard Candies: SmartSweets, known for its low-sugar gummy candies, often uses erythritol. Russell Stover also includes it in its sugar-free line.
How to Spot Erythritol on Labels
Identifying erythritol can be tricky, as food companies are not always required to list it explicitly on the Nutrition Facts panel, especially if no specific claims are made about sugar alcohols.
- Check the Ingredient List: Always read the ingredient list. If erythritol is present, it will be listed by name.
- Look for 'Sugar Alcohols': On the Nutrition Facts panel, erythritol falls under the 'Sugar Alcohols' category. However, this is only required if the product makes a sugar or sugar alcohol claim. A product could contain erythritol without showing 'Sugar Alcohols' on the panel.
Health Considerations for Erythritol Consumption
While approved for use in many countries, recent research has put erythritol under a new spotlight regarding its potential health impacts. The study published in Nature Medicine found higher circulating levels of erythritol correlated with an increased risk of heart attacks and strokes. Furthermore, consuming large amounts can cause digestive issues like bloating, cramping, and gas in some individuals. It is wise to exercise caution and consult a healthcare professional, especially if you have existing health conditions.
Comparison: Products with Erythritol vs. Alternatives
| Feature | Products with Erythritol | Traditional Sugary Products | Natural Sweetener Alternatives (e.g., Maple Syrup) |
|---|---|---|---|
| Calories | Very low to zero (approx. 0.2 kcal/g) | High (approx. 4 kcal/g) | Moderate to high, depending on the sweetener |
| Glycemic Index | 0 (does not raise blood sugar) | High | Varies (e.g., maple syrup is moderate) |
| Dental Health | Non-cariogenic; does not contribute to tooth decay | Contributes to cavities and tooth decay | Can be better than refined sugar, but depends on the source |
| Aftertaste | Generally clean, but can have a cooling effect | None | Can have a distinct aftertaste (e.g., some stevia variants) |
| Satiety/Gut Health | Mixed results; can cause digestive issues in large doses | Can lead to sugar crashes | Generally better for gut health (e.g., raw honey) |
| Cardiovascular Risk | Potential link to increased risk of heart attack and stroke | Associated with various cardiovascular risks from high sugar intake | Varies depending on sweetener; requires more study for all types |
Conclusion
Erythritol's presence in a vast array of branded foods and beverages is a clear indicator of the food industry's push for low-calorie, low-sugar options. Consumers navigating products marketed as healthy or keto-friendly should be vigilant and read ingredient lists carefully to identify its presence. While it offers a low-calorie sweetness without raising blood sugar, recent scientific findings linking it to potential cardiovascular risks suggest that relying on highly processed sugar alternatives may warrant a second thought. For personalized advice, including dietary choices and health concerns, consulting a healthcare professional is always the best approach, especially for those managing conditions like diabetes or obesity.
To learn more about the scientific and safety aspects of this popular sugar alcohol, visit the Cleveland Clinic website.
