Erythritol
Erythritol is a type of sugar alcohol that is commonly used as a sugar substitute. It is naturally occurring in some fruits and fermented foods, but it is also commercially produced from glucose through a fermentation process . Erythritol has a sweet taste but contains almost no calories and does not raise blood sugar levels, making it a popular alternative to sugar for people with diabetes or those trying to reduce their calorie intake .
Some potential benefits of Erythritol include:
- Weight management: Erythritol has almost no calories and does not raise blood sugar levels, making it a good option for people trying to manage their weight .
- Dental health: Unlike sugar, Erythritol does not promote tooth decay and may even help prevent cavities .
- Digestive health: Erythritol is not fully absorbed by the body and passes through the digestive system largely unchanged, which can help prevent digestive issues like bloating and diarrhea .
There are many studies that have investigated the safety and potential health benefits of Erythritol. For example, a study published in the Journal of Nutrition found that consuming Erythritol did not affect blood glucose or insulin levels in healthy adults . Another study published in the Journal of Oral Rehabilitation found that chewing gum containing Erythritol reduced plaque formation and improved oral hygiene in participants .
The recommended dosage of Erythritol varies depending on the product and intended use. However, most products recommend using Erythritol in a 1:1 ratio with sugar when used as a sugar substitute .
Erythritol is generally considered safe for consumption and does not have any known side effects when consumed in moderate amounts . However, consuming large amounts of Erythritol may cause digestive issues like bloating, gas, and diarrhea in some people.
Sources:
- https://www.healthline.com/nutrition/erythritol
- https://www.medicalnewstoday.com/articles/323013
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258949/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/
- https://academic.oup.com/jn/article/133/11/3369/4688347
- https://onlinelibrary.wiley.com/doi/full/10.1111/joor.12068
- https://swervesweet.com/about-swerve/faqs
- https://www.healthline.com/nutrition/erythritol-side-effects
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/
