Recognize the benefits and side effects of the low calorie erythritol sweetener

Low-calorie sweeteners are considered healthier and beneficial for the body, especially for those of you who are sweet. One of the low-calorie sweeteners that is often used is erythritol. What are the benefits and are there any side effects to the body? Check out the answer here.

What is erythritol?

Source: Wellness Bakeries

Erythritol is a class of compounds called sugar alcohols. There are several sugar alcohols that are used by food manufacturers as sweeteners. These include xylitol, sorbitol, and maltitol.

Most of these sugar alcohols serve as a low-calorie sweetener in the productsugar free orless sugar.Most of the sugar alcohols are found in fruits and vegetables.

Erythritol differs from other sugar alcohols, in that it contains fewer calories. Cane sugar contains 4 calories per gram while xylitol sweetener is 2.4 calories per gram. While erythritol contains 0.24 calories per gram. This means erythritol only provides about 6 percent of the calories found in the same amount of sugar.

Is it safe to use the low-calorie sweetener, erythritol?

In general, erythritol is safe for consumption. Various studies on its toxicity and effects on metabolism have been carried out in animals. Consuming this low-calorie sweetener in large quantities and over a long period of time, has shown no serious side effects.

However, one side effect of taking too much erythrirol is that it can cause digestive problems. Because its chemical structure is a small molecule, 90 percent of erythritol is absorbed into the small intestine, then excreted through urine (urine).

In the large intestine, only 10 percent of erythritol can be absorbed and fermented by the colon's natural bacteria, which produce gas as a byproduct. As a result, consuming large amounts of these low-calorie sweeteners can cause bloating and indigestion. In fact this belongs to a category of fiber known as FODMAP.

However, erythritol is different from other sugar alcohols. Most of it is absorbed into the bloodstream before it reaches the large intestine. This sweetener will flow in the blood for a while, until it is finally excreted in the urine.

A side effect of the low-calorie sweetener, erythritol

In small amounts, unlike other sugar alcohols, erythritol does not cause indigestion and diarrhea. There are some people who report the development of side effects such as diarrhea, upset stomach, and headaches after consuming large amounts of erythritol in food or drink.

What is the safe amount varies from person to person because it is based on what tolerance your body has. Some have found that even small amounts of sugar alcohol can cause indigestion, while others have to consume large amounts before experiencing indigestion symptoms.

However, one study shows that consuming more than 50 grams of erythritol can cause nausea or stomach rumbling.

Benefits of erythritol, a low calorie sweetener

1. Does not increase blood sugar levels

Humans do not have the enzymes needed to break down erythritol, so this sweetener is absorbed into the bloodstream and then excreted in the urine.

When healthy people were given erythritol, there was no change in blood sugar or insulin levels. No effect on cholesterol, triglycerides or other benchmarks.

For someone who is overweight, has diabetes, or other problems related to metabolic syndrome, erythritol can be a good alternative to sugar.

2. Can reduce the risk of heart disease

A study conducted on mice with diabetes showed that erythritol acts as an antioxidant. This means erythritol might reduce damage to blood vessels caused by high blood sugar levels.

Another study conducted on 24 adults with type 2 diabetes found that consuming 36 grams of erythritol daily for a month improved blood vessel function, potentially reducing the risk of heart disease.

Unfortunately, more research is needed to prove this benefit. To determine whether this type of low-calorie sweetener is right for you, consult directly with your doctor or nutritionist.