Erythritol has come to the fore as a healthy sweetener. It has been talked about endlessly and has become fashionable to the point that we already see it in all supermarkets. We wanted to know this product in depth, so we are going to solve its main questions, such as whether it is healthy or harmful to health.
We know that refined sugar is a poison that is sold as being beneficial, but it is not. Sugar consumption is responsible for heart disease, diabetes and obesity, both adult and child, among other serious diseases. We know that all these diseases could be prevented with a balanced diet and physical activity, but when sugar is made available in all foods and available to everyone, even with advertising claims, there is not much escape beyond self-control.
A few years ago erythritol appeared on the market, but it has not been until recently when it has begun to become popular. This is because we live in a time where many of us care about health, food, sports and a healthy life.
What is erythritol?
Simply put, erythritol is a great-tasting, zero-calorie sweetener—in fact, it's almost as sweet as traditional sugar. This sweetener belongs to the family of sugar alcohols better known as polyols found in fruits, vegetables, and fermented foods.
More specifically, it is obtained from the fermentation of natural sugars from wheat and corn , and is then purified. It is slowly absorbed (unlike regular refined sugar), so it does not cause glucose spikes.
When buying it, we need to make sure it's pure erythritol or at least has a percentage higher than 90% , since many brands add trans fats, other sweeteners, and other solutions to enhance its flavor and accelerate the sugary effect. If we're not careful, we'll be going from healthy erythritol to one that's almost as harmful as conventional white sugar.
This seasoning is recommended for certain foods, pastries and drinks that we want to sweeten in a simple and quick way. This alternative to conventional sugar has a multitude of advantages, and also some disadvantages, but we will see all of that later.
Properties
The nutritional values ​​of pure erythritol are interesting to know. In 1 teaspoon (4 grams) of pure erythritol crystals we find:
- Energy: 0 calories
- Fat: 0 grams
- Sodium: 0 mg
- Carbohydrates: 4 grams
- Fiber: 0 grams
- Sugars: 0 grams
- Protein: 0 grams
Although erythritol contains zero calories, it has 4 grams of carbohydrates in a one teaspoon serving of sweetener. The carbohydrates come from the sugar alcohol. While other sugar alcohols (such as sorbitol) cause an increased blood sugar and insulin response when consumed, erythritol has no effect on blood sugar or insulin levels.
Also, it has no fat, protein, minerals or vitamins. Therefore the properties of erythritol are quite poor.
Is it a healthy alternative?
One of the main pillars of erythritol and that has launched it to stardom is that it is a healthy alternative to conventional sugar.
When talking about sweeteners, we often panic, and since some are toxic and carcinogenic in the long term. The vast majority of sweeteners are good, but erythritol arrives and supersedes everyone, since it does not change the flavor of food, it simply provides the sweet touch that food needs.
Erythritol duels with the famous Stevia, but be careful, because many times, even if it says Stevia on the packaging, when reading the ingredients, we see Erythritol as the main ingredient. A good example of this is Mercadona Stevia which, without going any further, is 93% erythritol.
The intake of this alternative does not pose risks for patients with diabetes and it is usually one of the few sweeteners that are recommended both for people who want to reduce their sugar intake and those who have some type of imbalance with blood sugar.
Its use in food has already been approved in Europe, the United States, Canada, Mexico, Australia, and other countries such as Japan, which has used it since the 90s in gummy candies, yogurts, pastry fillings, cookies, gelatin, beverages, and soft drinks, etc. Therefore, we can be sure that erythritol is a healthy and safe alternative.
Also, let's not forget that it has no calories, unlike other sweeteners and the refined sugar commonly used.
How to use it in the kitchen?
The big question is, how do I add erythritol to dishes? It's very simple, just like you would add sugar. This healthy sweetener provides between 60 and 70% of the sweetness of conventional sugar , so you'd need to add a little more than usual.
We recommend starting using erythritol in small doses to get used to it and get used to the amounts. For example, an unsweetened yogurt, we can try with that type of food, and get the perfect taste and learn to measure the tablespoons.
This is the only way we can get all the recipes right, because if we are fond of confectionery we will know how difficult it is to give it the exact touch without dying in the attempt and that when trying it it is not too sweet or too sweet.
We can use it in pastries, yogurts, milk, rice pudding recipes, Catalan cream, custard, homemade sweets, with churros, chocolate, for fruit, lemonades, coffee, teas, to make caramel, etc.
Benefits
Erythritol is primarily used to add sweetness to foods without additional calories or sugar. This makes it a useful ingredient for people with diabetes or people on a weight loss plan.
Can prevent cavities
Compared to other sweeteners, erythritol might be better for your teeth. Tooth decay occurs when bacteria in the mouth come into contact with sugars and starches, forming an acid. The acid breaks down tooth enamel and causes cavities.
Since erythritol is not a sugar or starch, it does not play a role in the formation of cavities and may actually reduce the occurrence of tooth decay. Additionally, science suggests that erythritol may help reduce dental plaque, as well as decrease the adherence of bacteria to teeth. Sweet-tasting polyols, such as xylitol and erythritol, have become "tooth-friendly" products, since bacteria in the mouth cannot use them for energy.
Easy to digest
Many polyols and sugar substitutes have been linked to digestive issues, including diarrhea and bloating, but erythritol may be the exception.
Due to its smaller molecular weight, some research has found that erythritol does not cause the same stomach problems as other sugar alcohols.
Greater control of blood sugar
Humans do not have the enzyme to break down erythritol. After eating, the erythritol floats in the bloodstream until it is excreted in the urine. Additionally, science has shown that erythritol does not cause blood sugar spikes, making it a potentially good alternative for people with diabetes.
Supports heart health
A small pilot study in adults with type 2 diabetes found that taking 36 grams of erythritol every day for a month improved blood vessel function, which may reduce the risk of heart disease. That said, the study is very small and needs to be repeated before any major conclusions can be drawn.
Furthermore, research in diabetic rodents has found that erythritol acts as an antioxidant, possibly reducing blood vessel damage caused by high blood sugar levels.
Reduce total sugar intake
Excessive sugar consumption can cause weight gain and may indirectly promote the development of cardiovascular disease and type 2 diabetes. For those trying to reduce their sugar intake, erythritol may serve as a healthier, sugar- and calorie-free alternative.
Also, people who are overweight or have diabetes or other problems related to metabolic syndrome, erythritol seems to be a great alternative to sugar.
Contraindications
About 90% of the erythritol you eat is absorbed into your bloodstream. The remaining 10% travels undigested to the colon. Unlike most other sugar alcohols, it appears to be resistant to fermentation by colonic bacteria. However, one study showed that 50 grams of erythritol in a single dose increased nausea and stomach rumbling.
Unless we're eating large quantities at once, it's unlikely to cause stomach upset . However, sensitivity to erythritol can vary from person to person. It can cause gas and bloating if there's an imbalance in the gut microbiota. Additionally, excessive intake can lead to diarrhea.
Some people may be allergic to erythritol. One woman had an allergic reaction (red, raised, itchy bumps on her skin) after drinking a glass of canned milk tea that contained erythritol.
It can also cause weight gain . In a study of college students, those who gained weight and fat around their waist over nine months had high levels of erythritol in their blood at the beginning of the year, suggesting a possible association between erythritol and weight gain. This was the first study to show that erythritol is produced from glucose in the body and may contribute to the risk of weight gain.