Is Erythritol Harmful To Health?
Erythritol is a sweetener that has become popular on the market in recent years. It is found in many of the low-calorie or sugar-free products that some people include in their regular diet.
Although it has been presented as an alternative to traditional table sugar, not everything is good about this substance. What are its disadvantages? This time we detail everything about it.
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 rise gradually, without producing a high peak. This response of the body 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 small way are the most suitable for them. Plus, erythritol is practically as sweet as table sugar.
Where do we find erythritol?
As we have already mentioned, there are many products that we find on the market that contain this sweetener. Some of the most common are, for example:
- Sugar-free chewing gums.
- Foods without sugars or for diabetics.
- Foods marketed as light.
In addition, it can also be found in some foods naturally, such as fermented soybeans, wine or some mushrooms, as well as some fruits such as watermelon or pears. Therefore, it is very common for us to ingest this substance.
What are its benefits and disadvantages?
We are already seeing that the use of erythritol has certain advantages. Some of them are the use in diabetics, or in patients who are trying to lose weight. The substance is zero calories and, therefore, it is ideal to sweeten without gaining extra kilos.
However, not all are benefits for this sweetener. As with other similar products, its moderate consumption is decisive. Also, in some cases, it can cause side effects. We detail them below.
Gas and bloating
The fermented sugars manifest, among their most common side effects, gas, discomfort and abdominal bloating. This occurs because sugar alcohols, being fermented products, cannot be degraded in a normal way by digestive enzymes present in the stomach.
However, microorganisms in the intestine are capable of breaking down fermented sugars such as erythritol into simpler sugars, which are the ones that will be absorbed. This leads, therefore, to increase the number of microorganisms present in the digestive system.
In people with a stable microbiota and without 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 gut.
If the person has an imbalance in their microbiota, the number of pathological bacteria and microorganisms will also increase. Consequently, by breaking down erythritol, these microorganisms can cause gas, bloating, and discomfort.
Therefore, in people affected by irritable bowel syndrome, Crohn’s disease, gastritis, among other intestinal diseases, the abuse of this substance is not recommended, since the symptoms in them will be more severe.
Erythritol and weight loss
We have highlighted the use of this sweetener in light or low-sugar products, which many people consume in diets or to lose weight on their own. However, is it really effective?
When we consume table sugar or other caloric sugars, the body activates a series of processes. Among others, by detecting the consumption of calories, it activates 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 ordinary sugar. This means that these satiety hormones are not released. For this reason, by eating many foods that contain this substance, people are dissatisfied and tend to feel more hungry than normal.
In other words, the need to “snack” between meals increases and, therefore, the effect is contrary to weight loss. And the fact is that, although they are “light” products , their excessive intake is detrimental in terms of body weight.
Erythritol as a sweetener: what should be clear?
Among the sweeteners used as a substitute for table sugar, erythritol is one of the most advisable. Even being a fermented sugar, the side effects it produces in the digestive system are less than those caused by other similar sweeteners. Also, its low glycemic index is an advantage for people with diabetes.
Finally, we must remember that weight loss should always be done in a responsible way and, as far as possible, controlled by a specialist. Do not abuse light or low-sugar products that can lead to other side effects, such as weight gain.
