A sweet crystalline alcohol C4H10O4 gotten particularly from lichens, algae, and yeast or made by reduction of erythrose. [1]

Erythritol– from seed to Eureba

Erythritol differs from other polyols. You can consume it without needing to worry about either calories or blood sugar level. And you can tolerate erythritol in bigger amounts than other polyols prior to your stomach starts acting up. In addition, it has 70 percent of the sweet taste of sugar and is similar to sugar in texture. Not surprising that erythritol is a fascinating alternative to sugar in food, baking and beverages.

Found first in lichen

Stenhouse was interested in the medical and technological advancements that were driven forward by new discoveries of chemical compounds in the plant world. He developed numerous creative and useful inventions in sugar making, dyeing, impregnation and tanning. However, he is best understood for his air filters and charcoal breathing masks, which clean the air and get rid of odours.

In the mid-19th century, Stenhouse explore the lichen Roccella Montagnei from southern Africa. Through numerous chemical procedures he prospered in obtaining clear crystals of the compound, which were ultimately named erythritol. Stenhouse explains that Pseudo-orcin, as he first called the compound, has an extremely sweet taste. When warmed on platinum foil it burns with a blue flame and smells a bit like caramel. The compound is soluble in both water and alcohol.

Discovered in fermented molasses

In 1950, one a century after Stenhouse’s discovery of erythritol, traces of the compound were found in blackstrap molasses which had been fermented by yeast. This led to the technique used today to produce erythritol.

Unlike other polyols, which are produced from sugar types by including hydrogen, erythritol is produced by fermenting glucose.

What is black molasses?

When you make sugar you get an acidic, bitter sweet and mineral rich item called molasses. The colour varies from light to dark brown. The brown colour is because of that sugar, during the duplicated heating process of the production procedure, degradates into fructose and glucose which is caramelised during continued heating.

If the molasses is allowed to boil even more, thermal decay happens and the outcome is a black, bitter and salted syrup called blackstrap molasses.

Preparation of erythritol

Production of erythritol begins with starch from, for example, wheat, maize or potatoes.

The starch is liquified in water, which is then heated up together with acid or enzymes or both. The starch is then separated into ever-shorter chains of glucose molecules till basically just glucose stays.

So far, the procedure is the same as that for glucose syrup. However, to produce erythritol, yeast is added which converts glucose to erythritol by fermentation.

Numerous yeasts can be used. A genetically customized variation of Yarrowia lipolytica is one of the more efficient ones. With this, more than 60% of glucose can be converted to erythritol. [2]

Nutrition Facts

The following nutrition details is provided by the USDA for 1 teaspoon (4g) of pure erythritol crystals.

Erythritol Nutrition Information

  • Calories: 0
  • Fat: 0g
  • Sodium: 0mg
  • Carbohydrates: 4g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 0g


Although erythritol contains zero calories, it has 4 grams of carbs in a one-teaspoon serving of the sweetener. The carbohydrates come from sugar alcohol.

Whereas other sugar alcohols (like sorbitol) trigger an increase in blood glucose and insulin response when taken in, erythritol has no effect on either blood sugar level or insulin levels.


There is no fat in erythritol.


Erythritol does not contain any protein.

Vitamins and Minerals

There are no minerals and vitamins in erythritol. [3]

The basics of erythritol

Erythritol (noticable Ear-rith-ri-tall) is a kind of carbohydrate called a sugar alcohol, or polyol, which are water-soluble substances that happen naturally in numerous fruits and vegetables. It is also commercially produced by fermentation from a simple sugar derived from corn, called dextrose. It’s utilized as a zero-calorie sweetener to help replace calories from carbohydrates and sugars in packaged foods and drinks. In addition to supplying sweetness, erythritol likewise assists foods maintain wetness.

Erythritol safety has actually been examined and verified by health authorities around the world. Japan approved erythritol for use in foods in 1990. The World Health Company (WHO) validated its safety in 1999 and in 2001, the U.S. Fda (FDA) also recognized erythritol as safe.

While the safety of erythritol and other sugar alcohols is well-documented, some sugar alcohols, when eaten in excessive quantities, can cause gastrointestinal pain, consisting of gas, bloating and diarrhea. As a result, foods that contain the sugar alcohols sorbitol or mannitol must include a caution on their label about prospective laxative results. Erythritol is better endured than sorbitol or mannitol, so foods which contain erythritol do not need to bring that alerting label. [4]

Where Can You Find Erythritol?

You can discover Erythritol in.

  • Beverages (as a sugar alternative)
  • Chewing gums
  • Chocolate candies
  • Tabletop sweetener
  • Strong and liquid solutions
  • Tablets
  • Lozenges
  • Granulated powders
  • Preferred pharmaceutical excipient
  • Syrups
  • Toothpastes

Isn’t this crazy? I had no idea about just how much erythritol we’ve been taking in daily! [6]
Fruits like watermelon, pear and grapes naturally contain minor amounts of erythritol, as do mushrooms and some fermented foods like cheese, white wine, beer and sake.

Erythritol is now commonly contributed to numerous packaged foods, snacks and drink products. Some examples of where you’ll find it include:.

  • zero-calorie and/or diet plan sodas and beverages
  • sports and energy drinks
  • sugar-free gums and mints and other sugary foods (such as tough and soft sweets, flavored jam, and jelly spreads)
  • chocolate products
  • icings
  • dairy desserts (such as ice cream, other frozen desserts and puddings)
  • packaged grain-based desserts (such as cakes and cookies)
  • even some medications

Erythritol is commonly used in mix with sweetening agents to improve the taste of products. If you’re a label reader (and I hope you are!), you might have discovered alternative sweeteners like sucralose and erythritol ending up being more popular in ingredient lists lately, especially in energy/sports drinks and chocolate bars.

In addition to providing a sweet taste, sugar alcohols in food add bulk and texture, help maintain wetness, and avoid browning.

Because erythritol is not hygroscopic (does not soak up moisture from the air), it’s popular in specific baked products due to the fact that it does not dry them out.

How It’s Made/Types

As discussed above, erythritol does take place naturally in some fruits and fermented foods. However, the issue is that the grand bulk of erythritol utilized in products today is manufactured by taking glucose (most frequently from GMO cornstarch) and fermenting it with a yeast called Moniliella pollinis.

The type that is added to food and beverages today is typically man-made from GMO cornstarch, resulting in an ultra-processed food– extremely far from a natural sweetening agent. It’s one of those “invisible GMO components.”.

Erythritol is readily available as a granulated or powdered, natural zero-calorie sweetener. Examples of such products consist of Zsweet and Swerve (which is non-GMO certified and sourced from France).

Powdered erythritol is often utilized like confectioner’s sugar and said to have “‘ no bitter or chemical aftertaste.”.

When you buy organic erythritol, this ensures the product can not be made from a GMO source, such as cornstarch.

Erythritol vs. Stevia

Are stevia and erythritol the exact same thing? Stevia is a different type of sugar sub.

It’s a natural plant that belongs to the Asteraceae family. The stevia plant has been utilized for over 1,500 years by the Guaraní individuals of Brazil and Paraguay.

These two sweeteners are typically combined in order to increase volume and reduce aftertaste.

Is erythritol healthier than stevia?

Some health specialists have stated that they personally prefer stevia leaf extract since it doesn’t spike blood sugar level and is connected with some health advantages. According to research studies, these may include improvements in cholesterol, blood pressure and even some types of cancer.

In general, stevia seems to be a health-promoting option when you purchase a top quality, pure stevia leaf extract item. Make sure to buy stevia without additives.

Green stevia is said to be one of the best options if you can find it.

Xylitol vs. Erythritol

Both of these products are sugar alcohols (also called reduced-calorie sweeteners). The primary difference is that xylitol does contain some calories (it’s not zero-calorie like erythritol) however less than sugar.

Xylitol likewise has a small effect on blood sugar levels while erythritol does not.

It is discovered naturally in some fruits and vegetables and has a similar taste, texture and volume as sugar. One drawback to using xylitol is that it can cause diarrhea in some individuals, especially when utilized in big amounts.

This is one reason why some individuals choose erythritol. On the other hand, advantages associated with xylitol consist of enhancements in blood glucose management, dental health and even immunity versus particular infections.

How to Purchase/Use

Where can you buy erythritol? Look for it in natural food stores, major supermarket or online.

If you buy an item that has erythritol, how do you understand if it’s a GMO-free? The product needs to have a USDA Organic or a Non-GMO Project-certified insignia on the product packaging.

Erythritol Substitutes/Alternatives:

Remember that many erythritol alternatives are readily available if you can’t find any or if you choose a different product since you’re experiencing erythritol adverse effects. These include stevia, monk fruit, honey, molasses and maple syrup if you do not mind taking in real sugar and calories.

Raw honey– This is a pure, unfiltered and unpasteurized sweetener made by bees from the nectar of flowers. Unlike processed honey, raw honey does not get robbed of its extraordinary nutritional worth and health powers. It has actually been scientifically proven to assist with allergic reactions, diabetes, sleep problems, coughs and wound recovery. Try to find a regional beekeeper to source your raw honey. This makes it much more most likely to aid with seasonal allergies.

Monk fruit– This item is now recommended for the very same factors as stevia. It’s a fruit-derived sweetener that has actually been used for centuries. Many discover that it has an enjoyable taste without bitterness. Monk fruit contains compounds that, when extracted, are natural sweeteners 300– 400 times sweeter than cane sugar– but with no calories and no result on blood glucose. Simply make certain that the monk fruit product you purchase doesn’t consist of any GMO-derived erythritol or other unhealthy ingredients. [5]

What Are The Valuable Properties Of Erythritol?

Erythritol is extensively used as an artificial sweetener primarily due to the fact that it is slightly sweet. It is as sweet as sucrose but with lower calories.

If you include one teaspoon of sugar to your tea, one spoon of erythritol must do (volume for volume).

However if you utilize sucralose, which is an artificial substitute that is much sweeter, you might need to include just one-fourth of a teaspoon.

You get the drift, right?

Apart from having sugar equivalence, erythritol uses the following advantages.

1. Anti-Diabetic Residences

Erythritol does not increase serum levels of glucose or insulin in your body, while the same dose of glucose raises insulin levels quickly within 30 minutes.

It also does not have any considerable effect on the serum levels of overall cholesterol, triacylglycerol, and totally free fatty acids.

Erythritol is safe to consume and is, in fact, a much better alternative for diabetic clients because more than 90% of ingested erythritol is easily absorbed and excreted through urine without degradation.

2. Assists In Weight-loss And Management

Sucrose has an unfavorable effect on your weight and adiposity accumulation. Most health lovers and individuals trying to reduce weight stop the consumption of sugar and switch to artificial sweeteners if they can not go entirely sugarless.

Erythritol has a very low glycemic index (GI= 0). Including it to your beverages, muffins, or sweets will minimize the blood sugar accumulation that sets off weight gain.

Although it triggered weight gain in many cases, erythritol plays an essential role in managing weight, particularly amongst overweight people.

3. Prevents Tooth Decay (Non-Cariogenic)

Erythritol suppresses the development of oral germs, such as Streptococcus, which form a biofilm on your teeth and trigger dental caries.

Inhibition of microbial development results in a reduction in the acid produced by your gut. In this manner, the teeth do not develop caries and plaques.

When compared to other natural and synthetic sweeteners– like xylitol, mannitol, sorbitol, and sucralose– erythritol takes the longest to form plaque and is the mildest of all.

Owing to these homes, dental professionals can utilize erythritol as a matrix in subgingival air polishing, replacing the conventional root scaling in periodontal therapy.

4. Gut-Friendly And Non-Acidogenic

Because erythritol is a little four-carbon molecule, it gets quickly digested in your gut. Likewise, because it has a very low glycemic index, it gets absorbed slowly and almost completely.

Unlike sucralose, xylitol, sorbitol or mannitol, whose remnants can be found in the large intestines, about 90% of erythritol gets soaked up.

This is why you have lesser level of acidity and flatulence when you take about 50 g/kg of erythritol, while other sweeteners trigger watery stools, queasiness, and diarrhea at 20-30 g/kg intake.

5. Potent Antioxidant Activity

Erythritol is an excellent scavenger of totally free radicals. The sugar alcohol types erythrose and erythrulose that are excreted through urine.

It scavenges hydroxyl complimentary radicals particularly and can protect your body from cardiovascular damage, hyperglycemia-induced conditions, and lipid peroxidation.

Having erythritol instead of other sweeteners can decrease swelling in organs like the kidneys, liver, and intestinal tracts.

Erythritol can avoid the development of conditions like irregularity, kidney failure, hypercholesterolemia, acidity, ulcers, and Crohn’s disease and protect the organ systems it can be found in contact with.

For a sugar replacement, erythritol has some pretty unbelievable homes. So, it’s clear why it’s ended up being so popular.

Dietary and metabolic elements

Nutritional labeling of erythritol in foodstuff varies from country to nation. Some nations, such as Japan and the European Union (EU), label it as zero-calorie.

Under U.S. Fda (FDA) labeling requirements, it has a caloric worth of 0.2 calories per gram (95% less than sugar and other carbohydrates). The FDA has actually not made its own decision relating to the usually acknowledged as safe (GRAS) status of erythritol, but has accepted the conclusion that erythritol is GRAS as submitted to it by several food manufacturers.

Human digestion

In the body, the majority of erythritol is taken in into the blood stream in the small intestine, and after that for the most part excreted unchanged in the urine. About 10% goes into the colon.

In small doses, erythritol does not normally trigger laxative results and gas or bloating, as are frequently experienced after usage of other sugar alcohols (such as maltitol, sorbitol, xylitol, and lactitol). About 90% is soaked up before it goes into the big intestinal tract, and given that erythritol is not absorbed by digestive bacteria, the remaining 10% is excreted in the feces.

Large dosages can cause nausea, stomach rumbling and watery feces. In males, doses greater than 0.66 g/kg body weight, and in females, doses greater than 0.8 g/kg body weight, will cause laxation, and diarrhea in greater dosages (over 50 grams (1.8 oz)). Rarely, erythritol can cause allergic hives (urticaria).

Blood glucose and insulin levels

Erythritol has no impact on blood sugar or blood insulin levels and for that reason may become a reliable substitute for sugar for diabetics.

Oral bacteria

Erythritol is tooth-friendly; it can not be metabolized by oral bacteria, so it does not add to dental caries. In addition, erythritol, similarly to xylitol, has anti-bacterial impacts versus streptococci bacteria, decreases dental plaque, and might be protective against tooth decay. [7]

Should you utilize erythritol?

Erythritol is non-caloric, does not spike blood glucose, and carries a cool, sweet aftertaste not dissimilar from sugar. It’s not a surprise that low-carbers have actually invited this low-calorie sweetener to the keto community.

Erythritol is absorbed intact into the blood stream. You pee the majority of it out, and so very little reaches the colon to develop GI signs. Several studies have confirmed erythritol is both safe and well-tolerated.

Different from its sweetening power, eritritol also has antioxidant and antimicrobial impacts. These residential or commercial properties, it’s been shown, can be found in handy for securing blood vessels and keeping oral health.

So yes, despite the fact that it’s a discomfort to pronounce, there’s a lot to like about erythritol. [8]

What Are The Side Effects Of Erythritol?

Despite the fact that the body does not break down this artificial sweetener, it can still produce a variety of unpleasant side effects. Erythritol adverse effects usually include digestion issues and diarrhea. It may also cause bloating, cramps, and gas. In addition, erythritol and other sugar alcohols often lead to more water in the intestinal tracts, causing diarrhea. Queasiness and headaches might happen also. The latter sign is often an outcome of excessive diarrhea since the body is dehydrated.

The laxative result the substance is known for is true of all sugar alcohols. You should consume a substantial quantity of erythritol to experience these effects. One research study discovered consuming about half a gram of the sweetener per pound of body weight is safe and will not result in negative effects issues. Usually, you have to take in more than 18 grams to experience issues. Nevertheless, no two bodies are alike, so while consuming 18 grams or more of the compound may impact you, it might not affect your friend or neighbor.

Yet another possible complication this sweetener presents is overindulging. Due to the fact that it is not absorbed by the body, it might fool your brain into thinking you are still starving. This is a somewhat ironic adverse effects provided the substance is typically utilized in sugar-free and other “diet” foods.

What Are The Dangers Of Erythritol?

Since the adverse effects of this substance depend on the dosage, the dangers are relative to the amount ingested. How delicate you are to the artificial sweetener and sugar alcohols, in general, might lead to anything from mild gastrointestinal pain to severe queasiness and diarrhea. Consuming large quantities of erythritol may trigger serious diarrhea and nausea/vomiting if you have actually a heightened level of sensitivity, which can result in dehydration. It does not take wish for the body to end up being dehydrated if diarrhea is continuous, which is why some people with gastrointestinal disorder wind up in the hospital. They can not keep liquids down and require saline IVs to stay hydrated and out of deadly risk.

Long-lasting gastrointestinal issues from consistent consumption may lead to persistent heartburn, irritable bowel syndrome, and indigestion. These problems are not just uncomfortable, they lead to extreme stress. Research study suggests an effective connection between tension and stomach trouble. The brain and the stomach are linked according to this research, with the stomach being “exceptionally sensitive to our moods.” Stress is an essential consider stomach trouble, so if you are experiencing chronic stress and anxiety and consume a diet high of this sweetening agent or other sugar alcohols, you are intensifying the problem. You will likely experience more stomach issues and more tension in what might become an extremely destructive cycle.

Erythritol has no known health advantages aside from its work as a weight loss assistant, however again, this benefit is arguable. It is not a dangerous sweetening agent in that it is ruled out deadly in big amounts. However, ingesting excessive over a lengthy amount of time can lead to extreme gastrointestinal issues that may end up being chronic depending upon your constitution and overall lifestyle.

If you believe you have eaten too much erythritol in your lifetime and are worried about its result on your gastrointestinal system and stomach, make the switch to whole foods. Delighting in a diet plan high in fruits, vegetables, and whole grains and low on sugar and processed foods is among the very best things you can do for your mind and body. Entire foods are recovery and cleaning, and do not include the long list of active ingredients their processed equivalents do. Buy from local farmers’ markets as much as possible, and ask the suppliers whether they utilize pesticides or not. Purchase whole foods from suppliers offering organic produce to delight in a healthier, happier life.

Must you still be worried about your erythritol intake, get in the routine of reading food labels whenever you go to the grocery store. The general guideline is if you can not pronounce or spell the majority of the active ingredients on a food label, leave it on the shelf. This consists of all mints and gum– search for natural variations in natural food stores and online to prevent consuming more sweetening agents than you recognize.

Educate yourself about the food and drinks you consume, and delight in the results! [9]


Though erythritol is one of the newer sugar alcohols on the market– xylitol and mannitol have been around longer– researchers have acted of research studies of it in animals and humans. The World Health Organization (WHO) approved erythritol in 1999, and the FDA did the very same in 2001.

It’s likewise OK for individuals with diabetes. Erythritol has no result on glucose or insulin levels. This makes it a safe sugar alternative if you have diabetes. Foods which contain erythritol may still consist of carbs, calories, and fat, so it is very important to inspect the label.

Taste. Erythritol tastes sweet. It’s similar to table sugar.

Appearance. It remains in the type of white crystal granules or powder.

Just how much can I consume? There aren’t official standards on utilizing erythritol, however many people can deal with 1 gram for every single kilogram of body weight daily. So if you weigh 150 pounds, you can tolerate 68 grams of erythritol a day, or more than 13 teaspoons. [10]


Erythritol may serve as a lower calorie option for individuals who wish to consume less sugar with very little unfavorable health results. [11]
Low calorie sugar-free sweetener: Drinks, hard candy, chocolate milk, frozen desserts, baked goods, packaged sweeteners (sometimes mixed with stevia leaf extract, monk fruit extract, or other sweeteners).

This sugar alcohol, which was first utilized commercially in the United States in about 2001, is about 60 to 70 percent as sweet as sugar, however supplies at most only one-twentieth as lots of calories. Small amounts happen naturally in such fruits as pears, melons, and grapes, but essentially all of the erythritol used as a food additive is produced by fermenting glucose with numerous yeasts. Many companies blend it with high-potency sweeteners, such as stevia leaf extract or monk fruit extract, to keep the calories down while masking those other sweeteners’ undesirable aftertastes. Companies also value erythritol since it offers the bulk that sugar has and which high-potency sweeteners lack, plus it contributes to the “mouthfeel” of low-sugar drinks. Since it is not absorbed by germs, it does not promote tooth decay.

Besides occasional allergies, the only security issue about erythritol is that eating too much of it might trigger nausea. Specific sensitivities differ considerably, but many grownups can safely take in as much as about 50 grams of erythritol daily. (For comparison, there are 12 grams in Blue Sky Zero Soda, 4 grams of erythritol in a 12-ounce can of Zevia soda. and 3 grams of erythritol in a packet of Truvia.) That’s safer than the majority of other sugar alcohols, such as sorbitol, mannitol, and lactitol. Erythritol’s relative security is because of its being mainly taken in into the blood stream and excreted the same in urine. Other sugar alcohols stir up trouble in the colon where they attract water (resulting in laxation or diarrhea) or are absorbed by germs (triggering gas). [12]


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