Everything you need to know about erythritol

Erythritol can be difficult to spell and pronounce (ur-ith-ruh-taal), but don’t let that stop you from tasting this no-calorie sweetener. Erythritol makes it easy to cut down on sugar without sacrificing flavor.

Erythritol is perfect if you’re on a low-carb or ketogenic diet. Why?because it Doesn’t raise blood sugar, doesn’t raise insulin, and doesn’t get you out of ketosis.

But erythritol isn’t just for keto people. It is suitable for health-conscious people around the world who crave sweetness without the negative effects of sugar.

In fact, consuming erythritol appears to have positive effects. We’ll cover these benefits shortly, and how to use erythritol. First, though, let’s cover some basics.

What is erythritol?

Erythritol is a non-digestible carbohydrate called a sugar alcohol. But don’t worry, it’s neither sucrose (sugar) nor ethanol (alcohol). It is a completely different molecule produced through a natural fermentation process.

Sugar alcohols are considered “indigestible” because they are not digested like other carbohydrates. Most carbohydrates — like sugars and starches — are broken down in the small intestine, absorbed as glucose (sugar), and then eventually found as blood sugar.

However, most sugar alcohols pass through the small intestine to become food for gut bacteria in the large intestine. Sometimes this can lead to gas and bloating.

But erythritol is not like most sugar alcohols.Most of the erythritol you ingest (about 90%) is completely absorbed through the small intestine, and Completely excreted in urine. It will never be broken.

Erythritol may not be like sugar in your body, but it’s still sweet.Here’s why the keto community has embraced erythritol — especially in frozen dessert.

Erythritol and sugar

One gram of erythritol contains 0.2 calories.In comparison, one gram of sugar has 3.9 calories. Huge gap.

Too many empty calories are pushing obesity rates up steadily. The average American consumes nearly 17 teaspoons of added sugar each day. The more sugar a person consumes, the more weight they gain.

High-sugar diets also type 2 diabetes, heart disease, cognitive decline, Chronic inflammation and (no surprise here) tooth decay. To improve our collective health, we need to cut spending.

Erythritol can help. People don’t crave sugar per se, but rather the beneficial sensation of sweetness (triggered by brain chemicals like dopamine). Erythritol satisfies these urges.

It meets their needs without stopping fat burning like sugar does.This is essential for getting into a metabolic state called beneficial Ketosis.

So yes, erythritol is a keto-friendly sweetener. Sugar is not.

Health benefits of erythritol

Why choose erythritol as your preferred sugar substitute? In addition to sweetness and cooling, consider these health benefits.

#1: Blood Glucose and Insulin Management

In retrospect, erythritol was absorbed and excreted intact.Because of this, it Does not raise blood sugar levels.

When you keep your blood sugar low, you keep your insulin (the hormone that controls blood sugar) low.and Low insulin is the key to ketosis.

In addition to ketones, preventing hyperglycemia – a Heart disease, type 2 diabetes and many other diseases– a good practice for general health. Replacing sugar with erythritol can help with this.

#2: May Improve Vascular Function

When you absorb erythritol, it enters your bloodstream. Once there, It appears to have protective effects on blood vessels in both rats and human.

In a human trial, 24 people with type 2 diabetes took 36 grams of erythritol daily for a monthAt the end of the study, the participants had less aortic stiffness and better small blood vessel function — all positive signs of heart health.

#3: Fights Plaque

Why does sugar cause tooth decay?Because eating sugar can breed oral bacteria, such as Streptococcus mutans driving plaque formation.

The good news: sugar alcohols like erythritol, xylitol, and sorbitol inhibit this bacteria.especially Erythritol.

In one study, researchers found that erythritol candies are more effective than sorbitol or xylitol candies Reduces dental plaque in elementary school students.

Erythritol Safety and Side Effects

Several human studies have found erythritol to be a safe and well-tolerated sweetener.in a Well-designed trials35 grams (a fairly large dose) is not a problem for healthy people.

Erythritol tends to cause fewer gastrointestinal side effects than xylitol, sorbitol, and other sugar alcohols. Why? Because it is absorbed intact through the small intestine, rather than entering the cauldron of bacterial fermentation: the large intestine.

despite this, Large doses of erythritol (about 50 grams) may cause side effects such as gurgles and nausea. Avoid these large doses and you should be fine.

how to use erythritol

You can use erythritol anywhere sugar is used. Let’s look at some examples.

Erythritol for Baking

Make Cookies, Cakes and Pies with Erythritol-Based Sweeteners (100% Guilt-Free!) Splenda Monk Fruit Sweetener and Splenda Stevia Sweetener. Here are some recipes to get you started:

Erythritol for frozen meals and desserts

Erythritol is ideal for ice cream, frozen yogurt, and popsicles because of its cool aftertaste. (Basically zero calories, by the way!).Let your taste buds dance with these Lime Ice Cream Soda and Keto Blueberry Cheesecake Soda use Splenda Monk Fruit Sweetener.

Erythritol for drinks and smoothies

Want a sweet, calorie-free drink? Just use erythritol.

If you want to get creative, make these recipes:

Is erythritol healthy?

Compared to sugar, erythritol is a healthier way to sweeten food and drinks. It’s calorie-free, doesn’t raise blood sugar, and (like sugar) isn’t associated with numerous health consequences.

If you want to try erythritol, you have the option.You can buy erythritol alone or choose a 1:1 natural sweetener such as Splenda Monk Fruit Sweetener and Splenda Stevia Sweetener. Happy sweetness.

By: Brian Stanton, author of Keto Intermittent Fasting, a certified health coach and authority on the keto diet. Visit Brian’s website to follow his work: www.primalsapien.com.