Erythritol is generally considered keto-friendly due to its low calorie and carb content. As a sugar alcohol, it contains only about 5% of the calories of regular sugar while providing almost the same level of sweetness. This makes it a popular sweetener option for low-carb and ketogenic diets focused on achieving ketosis.
While erythritol does not affect carb count or ketone levels, it can cause side effects like digestive issues and allergic reactions in some people following a keto diet. Erythritol can be heavily processed for commercial use, raising concerns about its safety. Its widespread use in processed foods makes it easy to overconsume, which can further exacerbate side effects
What Is Erythritol?
Erythritol is a naturally occurring sugar alcohol that is found in small amounts in certain fruits and fermented foods. Industrially, it can also be produced by fermenting glucose from corn or wheat using yeast. The end product contains zero calories, carbs, or blood sugar impact.
Erythritol also does not raise blood sugar or insulin levels. It passes through the body undigested until it is expelled unchanged through urine. The minimal effect of erythritol on blood sugar is what makes it popular for low-carb diets like keto. It is approved for use in foods and beverages in the U.S. and many other countries.
How Does Erythritol Impact Ketosis?
The ketogenic diet is a very low-carb, high-fat diet aimed at achieving ketosis for weight loss and health. Ketosis occurs when the body switches from burning glucose to burning fatty acids and ketones instead. For most people, this requires keeping net carbs below 50 grams per day, sometimes lower depending on individual factors. Limiting carb intake puts the body into fat-burning mode.
Erythritol contains minimal net carbs, sugar, or calories that could interfere with ketosis. Multiple studies have shown that it does not impact circulating ketone levels or weight loss results on a keto diet. Hence, consuming erythritol does not take you out of ketosis or negatively impact fat burning.
Health Concerns Regarding Erythirol
Recent research published in Nature Medicine revealed that processed erythritol may contribute to increased thrombosis and cardiovascular event risk at higher doses. This indicates there could be unintended health consequences to overconsumption of erythritol over long periods. More research is still needed to establish definitive links and risks.
In the short term, excessive erythritol intake can lead to unpleasant digestive side effects. The way it moves through the body undigested along with its osmotic properties can result in:
- Bloating
- Stomach cramping
- Diarrhea
- Nausea
Those already struggling with keto flu symptoms may be more susceptible to erythritol intolerance. Stopping usage tends to alleviate gastrointestinal issues.
Some people may also experience allergic reactions from erythritol consumption, showing symptoms like:
- Hives, itching, or skin rash
- Swelling of lips, tongue, and throat
- Wheezing or breathing issues
If you experience any allergic reactions to erythritol, seek urgent medical attention. Even mild allergies warrant complete avoidance. While erythritol enables keto dieters to maintain ketosis, it's important to be aware of drawbacks like digestive problems and the potential health issues that can be caused by overconsumption.
Which Foods Contain Erythritol?
Erythritol is found naturally in small amounts in grapes, mushrooms, pears, soy sauce, wine, cheese, and some fermented foods. However, the erythritol used in processed foods and supplements today is commercially produced. As a zero-calorie sweetener, erythritol is added to a wide range of diet, low-carb, and keto products, including:
- Sugar-free chocolate
- Low-carb, high protein bars
- Keto ice creams and frozen treats
- Baked goods like cookies and cakes
- Chips, pretzels and other low-carb snacks
- Sugar-free candies and gummies
- Condiments like ketchup, maple syrup, jam
- Diet sodas, energy drinks, flavored sparkling waters
- Sugar-free cough drops and mints
- Chewing gum
Always check ingredient labels carefully if you want to limit erythritol intake or avoid it altogether. A “No sugar added” claim does not mean it will be erythritol-free. Similarly, a product marketed as “Keto-friendly” may still contain sweeteners that cause unwanted side effects.
Key Takeaways
In summary, erythritol is a keto-friendly sweetener because it does not raise blood sugar or interrupt ketosis. It remains a popular sweetener in processed low-carb and keto products since it provides sweetness close to sugar without heavily impacting calories or carbs.
However, it may still cause digestive issues, allergies, and other side effects in some users. While generally safe in moderation, there are some health concerns over high, long-term use as well. Those following a keto diet may wish to experiment to find their personal erythritol tolerance level for optimal wellness. Consuming it only occasionally from whole food sources may be the best approach for some people.