Erythritol
Natural or Artificial?
Erythritol is a common non-nutritive sweetener that is found in many low-calorie/low-sugar food and beverage products. It belongs to a class of molecules called “sugar alcohols”, although it does not have any of the properties associated with either sugar or alcohols. Sugar alcohols, in general, can be found both naturally and synthetically. Erythritol is found naturally (in small amounts) in pears, melons, grapes, and some fermented foods, but is commercially produced via enzymes and fermentation from a complex starch (typically corn or wheat). It can be considered either organic or conventional, depending on the organic status of the corn or wheat.
Erythritol was first discovered in the 1800s by a scientist experimenting with lichen. He named the sweet, crystalline substance that the lichen produced “erythritol”. But it was not until the 1950s that it was discovered again after a Japanese scientist fermented black strap molasses with yeast. After this, it took until 1990 for it to be approved as a food ingredient in Japan. Since then, the World Health Organization confirmed its safety and use in 1999, the FDA approved it for use in 2001, and the European Food Safety Authority approved it for use in 2003.
Erythritol is found in grocery stores as a sugar substitute for baking or in combination with high intensity sweeteners (like stevia, monk fruit, or sucralose) to dilute the intensity of those sweeteners. With similar properties to sugar and about 70% the sweetness, it makes a perfect substitute for anyone looking to mimic the taste and texture of sugar, but reduce calories. Erythritol also does not spike blood sugar, nor does it contribute to “added sugar” on a nutrition facts panel (although it does contribute to total carbohydrates). This is because 90% of erythritol is absorbed into the blood stream without effecting blood sugar and then excreted within 24 hours of its consumption.
Multiple animal and test-tube based studies have proven the safety of erythritol across all groups of people (including diabetics), as this is the only way that an ingredient can be approved for use in food and beverage products. However, studies have shown that since 10% of erythritol consumed is not absorbed, it can cause gastrointestinal issues to some people. However, these studies have shown that a large amounts of erythritol need to be consumed to see these side effects. A study published in February 2023 indicated that erythritol can cause an increased risk of blood clotting, heart attack, and stroke across healthy and diabetic individuals. Although this study is certainly room for pause, the authors do note that more research needs to be conducted. This research shows that erythritol elevates the risk of clotting, heart attack, and stroke, but does not indicate that consuming it directly causes those things. For now, it is best to consume erythritol with caution as (hopefully) more human-based studies will emerge that better detail its safety.
What products do you eat or drink that contains erythritol?