Erythritol is a type of carbohydrate known as a sugar alcohol, or polyol, used as a low-calorie sweetener in a wide range of food products. It has become increasingly popular with the rise of low-sugar, low-carbohydrate, and ketogenic diets. Unlike table sugar (sucrose), it provides sweetness without a significant caloric load, making it an attractive option for those looking to reduce sugar intake.
Sources and Production of Erythritol
Erythritol occurs naturally, though in very small quantities. It can be found in some fruits, such as pears, melons, and grapes, as well as in fermented foods like soy sauce, cheese, and wine. The human body also produces low amounts of erythritol naturally. However, the levels found in these natural sources are insufficient for commercial extraction, making it necessary to produce it on a larger scale for use as a food additive.
The commercial production of erythritol relies on a biotechnological process of fermentation. This process begins with glucose that is derived from the starch of plants like corn or wheat. A specific type of yeast is introduced to the glucose solution. The yeast consumes the glucose and, through its metabolic processes, converts it into erythritol.
Once the fermentation is complete, the resulting mixture is filtered to remove the yeast cells. The liquid is then purified to separate the erythritol from other byproducts. This purification step is followed by concentration and crystallization, which results in the final product: a white, crystalline powder ready for use in various food and beverage applications.
Metabolism and Common Side Effects
When consumed, erythritol is rapidly and efficiently absorbed from the small intestine directly into the bloodstream. Approximately 90% of the ingested erythritol is absorbed this way, circulating through the body completely unchanged because humans lack the enzymes required to break it down. Subsequently, the vast majority of it is filtered by the kidneys and excreted in the urine.
This metabolic pathway is why erythritol is virtually calorie-free and does not impact blood sugar or insulin levels, making it a suitable sweetener for individuals with diabetes. Another recognized benefit is related to dental health; oral bacteria cannot metabolize erythritol, so it does not contribute to the acid production that causes tooth decay.
While most erythritol is absorbed, a small portion, about 10%, passes into the large intestine. This can lead to digestive side effects, particularly when consumed in large quantities. The most common issues include gas, bloating, and diarrhea, as the unabsorbed erythritol can draw water into the colon. Some studies have shown that a single dose of 50 grams can cause nausea and stomach rumbling, though individual tolerance can vary.
Association with Cardiovascular Events
Recent scientific research has raised questions about the safety of erythritol, specifically concerning its association with cardiovascular health. A study published in 2023 in Nature Medicine identified a correlation between higher levels of erythritol in the blood and an increased risk of major adverse cardiovascular events, such as heart attack and stroke, over a three-year period. The individuals in this observational study were already at high risk for cardiovascular disease.
The proposed mechanism behind this association involves blood platelets, which are small cell fragments responsible for forming clots to stop bleeding. The research suggested that erythritol may enhance platelet function, making them more prone to aggregation or clumping. In laboratory tests using human blood, erythritol was shown to increase the formation of blood clots. This could potentially lead to the formation of unwanted thrombi that obstruct blood flow in arteries supplying the heart and brain.
A follow-up human intervention study further explored these findings by giving healthy volunteers a beverage containing 30 grams of erythritol. The results showed that consuming the drink led to a more than 1,000-fold increase in blood erythritol levels, which remained elevated for over two days. This was accompanied by a significant increase in platelet reactivity and clot formation potential, an effect not observed after consuming a beverage sweetened with glucose.
It is important to note that these studies show a correlation, not direct causation, a point the researchers themselves have acknowledged. The initial observational study was conducted on a population already facing significant health challenges, and it did not account for dietary intake of erythritol. More long-term clinical research is needed to fully understand the relationship between erythritol consumption and cardiovascular risk in the general population.
Erythritol in Food Products
Erythritol is valued in the food industry not just for its low-calorie sweetness but also for its functional properties that mimic sugar. It provides bulk and texture, which is often missing when high-intensity sweeteners are used alone. Erythritol has about 60-70% of the sweetness of sucrose and is known for having a clean taste with no lingering aftertaste, though some may notice a mild cooling sensation.
Because of these characteristics, erythritol is used in a wide array of products. It can be found in:
- Sugar-free or reduced-sugar beverages, including soft drinks and flavored waters, where it helps improve mouthfeel and mask the off-tastes of other sweeteners
- Tabletop sweetener packets
- Baked goods like cookies and cakes
- Dairy products such as ice cream and yogurt
- Confections like chocolate and chewing gum
The sweetener has become a staple in foods marketed for specific dietary needs. Products aimed at consumers on ketogenic diets often use erythritol because it does not act as a carbohydrate or impact blood glucose. Similarly, it is frequently used in diabetic-friendly desserts and snacks. Consumers can identify its presence by looking for “erythritol” on the ingredient list of packaged foods.