Erythritol is a sweetener that has become popular in recent years. It is found in many low-calorie or sugar-free products that some people include in their regular diet.
Although it has been touted as an alternative to traditional table sugar, not everything is good about this substance. What are its disadvantages? In this opportunity, we detail everything about it.
Contents
What is erythritol?
Erythritol is a sugar alcohol. It is a natural sweetener obtained from the fermentation of sugars. What happens with this sweetener is that its absorption is slow, as well as the insulin response that it activates.
Therefore, it is a product that causes blood glucose levels to increase gradually or not change at all without producing a high peak. This response of the organism to the sweetener makes it indicated, for example, in diabetic patients.
These patients have problems when it comes to processing glucose in the blood, so products that increase the amount of it in a controlled and limited way are the most suitable for them. Studies show that erythritol also doesn’t alter insulin and is nearly as sweet as table sugar.
Where do we find erythritol?
As we have already mentioned, many products we find on the market contain this sweetener. Some of the most common are, for example:
- Sugar-free gum.
- Foods without sugars or for diabetics.
- Foods marketed as light.
What are its benefits and drawbacks?
We are already seeing that the use of erythritol leads to certain advantages. Some are used in people with diabetes or patients trying to lose weight. The substance contains less than 0.2 kilocalories per gram. Therefore, it is ideal for sweetening without gaining extra kilos.
However, not all are benefits to this sweetener. As with other similar products, its moderate consumption is decisive. Also, in some cases, it can cause side effects. Next, we detail them.
1. Gas and bloating
The fermented sugars manifest, among their most common side effects, gas, discomfort, and abdominal swelling. This occurs because sugar alcohols, being fermented products, cannot be broken down usually by the digestive enzymes present in the stomach.
However, microorganisms in the intestine are capable of breaking down sugar fermentates, such as erythritol, into simpler sugars, which are the ones that will be absorbed. This leads to an increase in the number of microorganisms in the digestive system.
In people with stable microbiota and no health problems, the consumption of these products can be beneficial to keep the microorganisms in the intestine in balance. However, erythritol will not only increase the number of “good” microorganisms in the intestine.
If the person has some imbalance in their microbiota, the number of bacteria and pathological microorganisms will also increase. Consequently, by breaking down erythritol, these microorganisms can cause gas, bloating, and discomfort.
Therefore, abuse of this substance is not recommended in people affected by irritable bowel syndrome, Crohn’s disease, and gastritis, among other intestinal disorders. The symptoms in them will be more severe.
2. Erythritol and weight loss
We have highlighted the use of this sweetener in light or low-sugar products, which many people consume on diets or to lose weight on their own. However, is it effective?
The body activates a series of processes when we consume table sugar or other caloric sugars. Among others, detecting the consumption of calories starts the production of some hormones with a satiating effect. In the case of erythritol, this is not the case.
The body does not process erythritol as it would regular sugar. This prevents those satiety hormones from being released. For this reason, when eating many foods that contain this substance, people become dissatisfied and tend to feel more hungry than usual.
That is, it increases the need to “snack” between meals; therefore, the effect is contrary to weight loss. And it is that even if they are “light” products, their excessive intake is harmful regarding body weight.
3. Diarrhea
Ingestion of high concentrations of erythritol can cause diarrhea as part of its adverse effects. A European Journal of Clinical Nutrition publication showed that 20 or 25 grams of the compound cause the symptom in young children.
In addition, diarrhea can be accompanied by severe gastrointestinal symptoms and have a laxative effect. In this sense, the cautious use of erythritol is always recommended.
Erythritol as a sweetener: What should be transparent?
Among the sweeteners used as a substitute for table sugar, erythritol is one of the most advisable. Even though it is a fermented sugar, its side effects in the digestive system are less than those caused by other similar sweeteners. In addition, its low glycemic index is an advantage for people with diabetes.
Finally, we must remember that weight loss should always be done responsibly and controlled by a specialist to the extent possible. Do not abuse light or low-sugar products that can lead to other side effects, such as weight gain.