Placed in the category of sugar alcohols, erythritol is a zero-calorie sweetener that is often added as a bulking agent in other sweeteners. This story informs you about the properties and side effects of erythritol.
Did You Know?
Discovered by a British chemist named John Stenhouse in 1848, erythritol is a sugar alcohol that is naturally found in certain fruits and fermented food items such as wine, soy sauce, and beer. It is not placed in the category of artificial sweeteners.
Sugar alcohols or polyols are extracted from plants or manufactured from starches. These are neither sugars nor alcohol, but are referred to as sugar alcohols, as their structure is similar to that of sugar and alcohol. Erythritol, sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates are some of the types of sugar alcohols.
A sugar substitute, erythritol is about 60 - 80% as sweet as table sugar (sucrose). More often than not, sugar alcohols figure in the list of ingredients of sugar-free food items or products that have no added sugars.
The reason why erythritol is used as a sugar substitute is that it is a zero-calorie sweetener, as per the standards set by the Food and Drug Administration (FDA) of the United States.
The FDA has approved its use in sugar-free hard candies, cookies, chewing gums, lozenges, and dental products (toothpastes, mouthwash) owing to the non-cariogenic nature of erythritol.
Health Benefits of Erythritol
Being a zero-calorie sugar substitute, erythritol is certainly a good option for those who wish to lose weight. When compared to other sugar alcohols, it has the lowest calorie value of 0.2 calories per gram. The calorie value of other sugar alcohols lies in the range of 1.6 to 3 calories per gram.
When its calorie value is compared to that of sugar, which provides 4 calories per gram, erythritol certainly seems to be a viable option for diabetics. One teaspoon of erythritol provides about 4 grams of carbohydrates.
It is slowly absorbed by the body. In fact, it is not fully absorbed by the intestines. Since the body cannot metabolize a sizable part of this sugar alcohol, it does not drastically affect the blood sugar levels. This sugar alcohol has a glycemic index of 0. A substantial part of it is excreted unchanged in the urine.
It is not metabolized by the bacteria in the mouth, which is why it doesn't contribute to tooth decay. Moreover, sugar alcohols also retain their sweetness on being heated. Thus, they can also be used in hot beverages.
Erythritol is often added to other sweeteners, as a bulking agent. It imparts a sugar-like texture. Since it is about 60 - 70% as sweet as sugar, adding the other sweetener can give the final product a sweeter taste.
Is Erythritol Bad for You?
The Food and Drug Administration of the United States has granted the 'Generally Recognized as Safe' (GRAS) status to some sugar polyols, whereas some of them have been approved as food additives.
Erythritol has been used in Japan since 1990 in candies, carbonated drinks, chewing gums, yogurts, fillings, cookie coatings, chocolates, jellies, jams, and sugar substitutes. It is approved for use in food in more than 50 countries, including the United States, Canada, Mexico, Brazil, Australia, and the European Union.
Several studies have been conducted to find out if it is safe to use erythritol. Most of the animal and human studies suggest that this sugar alcohol can be safely used, and is certainly a great alternative to several artificial sugar substitutes.
In 1999, the WHO/FAO Joint Expert Committee on Food Additives (JECFA) evaluated its safety, and established the adequate dietary intake (ADI) of 'not specified', which points to the fact that there are no major dangers or health risks associated with the use of this sugar alcohol.
This was reinforced by the Opinion of the Scientific Committee on Food (2003) for the European Commission, Health & Consumer Protection Directorate-General, when a recommendation regarding the acceptance of the ADI of 'not specified' was made.
According to the FDA, sugar alcohols such as erythritol can be safely taken during pregnancy. However, sugar substitutes should be taken in moderation. It would be best to limit the intake to less than 10 grams.
According to a recent clinical study, consumption of 1 g/kg of body weight of erythritol in foods and beverages over the course of a day is well tolerated by adults.
Though sugar alcohols are absorbed by the body at a much slower rate than sugar and do not cause a sudden or substantial increase in the blood sugar levels, these are a type of carbohydrate. Thus, their use can still increase the blood glucose levels, if taken in large amounts.
It must be noted that sugar alcohols have a laxative effect, only when they are taken in large doses. This might be due to fermentation by the bacteria present in the large intestine. Indiscriminate use could also give rise to the following side effects:
✦ Bloating ✦ Flatulence ✦ Abdominal cramps ✦ Diarrhea ✦ Dehydration due to diarrhea ✦ Bad breath ✦ Headaches
As per the FDA regulations, a warning label on the potential laxative effect must be given on the foods and drinks that contain sugar alcohols.
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Moreover, those who use sugar substitutes such as erythritol must ascertain their tolerance level, so as to avoid the side effects. The consumers must take sugar substitutes in moderation, and always read the label to learn about the ingredients.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.