Dangers and Benefits of Erythritol
Summary
Erythritol is a sugar alcohol used as a low-calorie alternative sweetener that is 60–70% as sweet as sugar. It has virtually no effect on blood sugar or insulin and is considered safe for most people. Side effects are minimal and only occur at very high doses.
Key Takeaways
- Erythritol is a sugar alcohol — it is not alcoholic and will not cause intoxication
- It contains only 0.24 calories per gram, roughly 95% fewer calories than regular sugar
- It has zero effect on insulin and sits at zero on the glycemic index
- It does not raise blood sugar, making it suitable for those managing blood sugar regulation
- It is absorbed in the small intestine, enters the bloodstream, and is excreted unchanged by the kidneys
- Gut microbes do not metabolize it, which is why it causes fewer digestive issues than other sugar alcohols
- Side effects only occur at doses greater than 50 grams in a single sitting
- Choosing a non-GMO version is recommended
Details
What Is Erythritol?
Erythritol is classified as a sugar alcohol, a category of sweeteners that are chemically distinct from both sugar and alcohol. It is produced from sugar using a fermentation process involving a friendly yeast. Despite being derived from sugar, the final product behaves very differently in the body.
Caloric Profile
| Macronutrient | Calories per Gram |
|---|---|
| Sugar | 4 kcal |
| Protein | 4 kcal |
| Fat | 9 kcal |
| Erythritol | 0.24 kcal |
This makes erythritol approximately 95% lower in calories than regular sugar, with a negligible caloric impact.
Sweetness and Sensory Properties
- Erythritol is 60–70% as sweet as sugar, meaning it is slightly less sweet
- It produces a noticeable cooling sensation when consumed, which is a characteristic of many sugar alcohols
Metabolic Effects
Because erythritol is absorbed in the small intestine and excreted by the kidneys without being broken down, it bypasses the metabolic pathways that affect insulin and blood glucose. This is a key advantage for people following low-carb or ketogenic diet protocols, where maintaining stable blood sugar is a priority.
Digestive Tolerance
Unlike other sugar alcohols (such as sorbitol or maltitol), erythritol is largely absorbed before reaching the large intestine, which means gut bacteria have little opportunity to ferment it. This significantly reduces the risk of digestive discomfort.
Side Effects
At doses greater than 50 grams in a single sitting, some individuals may experience:
- Gas
- Bloating
- Stomach gurgling
- Laxative effect
At typical consumption levels, these effects are considered unlikely to occur.