When we are cultivating a healthy life on the subject of food, we are always looking for foods that have the lowest caloric intake, but that do not take away the pleasure of meals.
In this sense, erythritol is a sweetener that can help you meet your goals for a healthy and healthy life.
For this reason, in the following article, we will talk about this interesting sweetener and describe its benefits for health.
What is erythritol?
Erythritol is one of the sweeteners that is naturally extracted from some fruits such as grapes, melons or pears .
You should know: This sweetener belongs to the group of polyols (sugar alcohol) and can also be extracted from other foods such as mushrooms or fermented foods, such as wine , soy sauce and cheese.
Because it is a substance that contains zero calories, it has some interesting contributions to human health, representing one of the healthy alternatives for people with diabetes problems.
Note: This sweetener has the appearance of a white crystalline powder, with a sweet, clean taste and no odor, as well as having a high tolerance to digestion.
What benefits does erythritol have?
Due to its nutritional and chemical components, erythritol is an element with great benefits for health. Here we describe some of the benefits of erythritol intake in your daily diet:
1. It is suitable for diabetics
Because it is a compound of sugar alcohols, which does not contain carbohydrates that can be metabolized by the body or sugar in its natural form, it does not represent a danger for the alteration of glucose levels in the blood.
In fact, some studies indicate that erythritol consumption in healthy people does not increase serum glucose levels. (1)
Note: It also contributes to maintaining the stable secretion of insulin in the blood.
2. It is a healthy substitute for sugar
Erythritol is not a synthetic sweetener, since as we have previously explained, its extraction comes from some fruits and foodstuffs, representing a healthy substitute for sugar.
To highlight: Due to its healthy characteristics, erythritol can be freely used to sweeten food and drinks.
3. It has a low caloric content
Erythritol has a minimum caloric value of 0.24 calories per gram , representing 6% of the calories in table sugar , with the additional advantage that it contains 70% of its sweetness.
You should know: Taking advantage of its low caloric intake, erythritol can be used to sweeten foods in stages of special dietary regimens.
4. Promotes dental health
The acid generated by bacteria in our mouths due to excessive sugar intake weakens tooth enamel and causes cavities. Polyols such as erythritol do not feed oral bacteria and, far from damaging the teeth, they inhibit the appearance of bacterial plaque.
In this sense, some studies conclude that the intake of erythritol instead of traditional sugar greatly favors oral health. (two)
Important: The effect of erythritol on oral health must be complemented by hygiene through daily brushing.
5. Helps fight fungus
The candida fungus feeds mainly on sugar, so if you have a diet saturated with sugars, it is most likely that you have this fungus in your body.
Ingesting sugar alcohols such as erythritol removes the candida’s supply of sugar as food, so it will have to disappear from your system.
You should know: Some foods manufactured by the food industry such as chewing gum, natural sweetener mixtures, soft drinks, chocolate bars and baked goods contain erythritol. (3)
How should erythritol be consumed?
One of the main recommendations is that sweeteners, including erythritol, should be consumed in moderation, since excessive consumption can cause annoying reactions, mainly in the digestive tract.
The literature recommends consuming one gram of this sweetener for every kilogram of weight in adults, rationed throughout the day between meals and drinks, resulting better than in the case of meals sweetened with sucrose.
Note: Erythritol as a sweetener is more digestively tolerable than xylitol and has a better flavor than stevia.
What side effects can erythritol cause?
Under intake conditions in recommended amounts, erythritol is absorbed in the small intestine and most of it passes into the blood where it is excreted in the urine. The remainder that is not absorbed in the small intestine passes to the large intestine where it is not metabolized by bacteria and is excreted in the feces.
Important: When consumption exceeds the recommended dose, it can have laxative effects in some people, also manifesting stomach distension or cause of gas and diarrhea.
It is recommended then, if any unfavorable reaction is observed in the body during the consumption of erythritol, suspend its use and consult a doctor.
Note: In general , the consumption of this natural sweetener is very safe, and no serious cases have been clinically recorded during its use. (4)
Key Findings
- Erythritol is obtained from some fruits and from the fermentation of foods.
- It is a completely natural sweetener, with healthy properties and few side effects.
- This sweetener can easily be part of the ingredients of various recipes in your daily diet.
- This sweetener does not contain sugar or carbohydrates that can be metabolized by the body , ideal for weight loss regimens and for people with diabetes.
- It favors the elimination of fungi such as candida and preserves oral health.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.