Erythritol is gaining popularity as a sugar alternative, but What Is Erythritol exactly? This guide will delve into the essentials of erythritol, a unique sugar alcohol celebrated for its zero-calorie nature and health-friendly properties. Understanding what erythritol is and how it differs from other sweeteners is key to making informed dietary choices.
Erythritol, pronounced (Ear-rith-ri-tall), belongs to a class of carbohydrates known as sugar alcohols or polyols. These water-soluble compounds are naturally present in numerous fruits and vegetables. Commercially, erythritol is produced through the fermentation of dextrose, a simple sugar derived from corn. Its primary use is as a zero-calorie sweetener, effectively reducing calorie intake from carbohydrates and added sugars in various food and beverage products. Beyond sweetness, erythritol also functions as a humectant, aiding in moisture retention within foods.
The safety of erythritol has been rigorously evaluated and affirmed by global health authorities. It has received approvals for use in over 60 countries, demonstrating a widespread consensus on its safety. Japan pioneered the approval of erythritol for food use in 1990. The World Health Organization (WHO) further validated its safety in 1999. In 2001, the U.S. Food and Drug Administration (FDA) also recognized erythritol as a safe ingredient. Following suit, the European Commission and the European Food Safety Authority (EFSA) have issued favorable scientific opinions and approvals for erythritol’s application in food products. This extensive list of endorsements underscores the established safety profile of what erythritol is as a food additive.
While sugar alcohols are generally recognized as safe, it’s worth noting that some, like sorbitol and mannitol, can cause digestive discomfort such as gas, bloating, and diarrhea when consumed in excessive quantities. In the U.S., products containing sorbitol or mannitol are required to carry warning labels regarding potential laxative effects. However, erythritol stands out due to its superior tolerance in the digestive system. Consequently, foods containing erythritol are exempt from such warning labels, highlighting a key advantage of what erythritol is compared to other sugar alcohols.
Erythritol’s Health Implications
Erythritol, like most sugar alcohols, presents a sweetness profile that is less intense than that of table sugar. It registers at about 60-80% of sugar’s sweetness. A defining characteristic of what erythritol is is its near complete lack of caloric value. Unlike most sugar alcohols, which contribute approximately two calories per gram (compared to sugar’s four calories per gram), erythritol is essentially calorie-free. This is because our bodies do not fully digest erythritol. The health benefits of erythritol extend beyond mere calorie reduction, notably in the areas of oral health and blood sugar management.
Oral Health Benefits of Erythritol
Sugar alcohols, including erythritol, have demonstrated positive impacts on oral health, primarily due to their noncariogenic nature. This means they do not contribute to the formation of dental cavities. Specifically, erythritol has been shown to inhibit the growth of Streptococcus mutans, a type of oral bacteria strongly linked to cavity development. This inhibitory effect underscores what erythritol is as a tooth-friendly sweetener. Furthermore, erythritol, along with xylitol, is considered nonacidogenic. Nonacidogenic substances help to minimize acid production by oral bacteria, thereby protecting tooth enamel from acid erosion. The FDA acknowledges these benefits, recognizing erythritol and other sugar alcohols as beneficial to oral health.
Erythritol and Blood Sugar Management
Erythritol’s unique metabolic pathway contributes to its suitability for individuals managing blood sugar levels. While it is absorbed in the small intestine, erythritol is largely not metabolized by the body. Instead, it is excreted unchanged, primarily through urine. This characteristic of what erythritol is means it does not contribute carbohydrates, sugar, or calories to the body in a usable form. As a result, erythritol consumption does not lead to increases in blood glucose levels or insulin secretion. This makes erythritol a valuable sugar alternative for people with diabetes or those seeking to manage their blood sugar levels.
Erythritol Intake Recommendations and Sources
Currently, there are no official dietary recommendations specifically for erythritol intake. This is largely because erythritol is not considered an essential nutrient in a healthy diet. However, it’s interesting to note that our bodies naturally produce small amounts of erythritol during glucose metabolism. The exact factors influencing this endogenous production are still being researched, adding another layer to what erythritol is and its role in our physiology.
In the United States, estimated average daily consumption of erythritol is around 16 grams. Higher consumers may ingest up to 32 grams per day. While excessive intake of erythritol can potentially lead to gastrointestinal issues in some individuals, it is generally recognized as well-tolerated up to a daily intake of one gram per kilogram of body weight. For a 150-pound person, this translates to a tolerance of up to 68 grams of erythritol per day.
For individuals following a low FODMAP diet (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols), erythritol is relevant as it is a polyol. While considered low-FODMAP, erythritol can influence fructose absorption, which is a consideration for those undergoing fructose challenges as part of their low-FODMAP dietary management. Understanding these nuances is important for those carefully managing their intake of what erythritol is in the context of specific dietary needs.
Erythritol occurs naturally in various fruits like grapes, peaches, pears, and watermelon. It is also found in mushrooms and fermented foods such as beer, cheese, sake, soy sauce, and wine. Beyond these natural sources, erythritol is commercially manufactured for use in a wide range of food products, including baked goods, beverages, candies, chewing gum, chocolates, and tabletop sweetener packets. Recognizing these sources helps consumers understand what erythritol is in the context of their overall diet.
When erythritol or other sugar alcohols are used as additives in packaged foods and drinks, the FDA mandates that the specific type of sugar alcohol be listed in the ingredient list. However, sugar alcohols are not always explicitly detailed on the Nutrition Facts label. Listing sugar alcohols on the Nutrition Facts label is only required if a product makes a claim related to sugar alcohols or sugar content. In such cases, the amount of sugar alcohols per serving must be declared. While some manufacturers may voluntarily specify erythritol by name on the Nutrition Facts label, this level of detail is not mandatory. Therefore, to fully understand what erythritol is in a product, consumers should check the ingredient list.
By understanding what erythritol is, its safety profile, health benefits, and sources, consumers can make informed choices about incorporating this zero-calorie sweetener into their diets.
