Erythritol

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Erythritol
  Evaluated for:
Effectiveness Rating Effectiveness Rating
Prevention of blood sugar spikes
+2 (Moderate Evidence)
Decreased appetite, decreased cravings, weight loss
0 (Unclear Effectiveness)

PRO

  • Erythritol is a 4-carbon sugar alcohol (polyol) with a sweetness level 60-80 percent that of sucrose (table sugar). It is produced through the fermentation action of yeast on glucose from either corn or wheat. It is used in commercial baking and candy production because it looks like sugar, but without an aftertaste.
  • Unlike table sugar, erythritol does not raise blood sugar or insulin levels. Most erythritol (90%) is rapidly absorbed into the bloodstream through the walls of the small intestine. It is then eliminated unchanged in the urine within 24 to 48 hours.
  • Erythritol appears much better tolerated than sorbitol, xylitol, or maltitol, three other sugar alcohols that are also used as sweeteners.
  • In one study of diabetic patients, erythritol had no effect on blood sugars. A study of the antioxidant properties of erythritol in diabetic rats showed that it prevented vascular damage, which we know is worsened by elevated blood sugars.

CON

  • Nausea, diarrhea, and borborygmi (BOR-boh-RIDGE-my), or loud intestinal rumblings, can be a major problem with sugar alcohols such as erythritol. Borborygmi are caused by gut muscle contractions pushing food forcefully against the intestinal walls. Erythritol was much better tolerated, with significantly fewer symptoms than xylitol, another common sugar alcohol.
  • High doses of erythritol may cause loose stools, nausea, and gassiness, but they occur much less frequently than with other sugar alcohols such as sorbitol, xylitol and maltitol.

DOSAGE:Introduce erythritol gradually and observe your body’s response carefully.

CONCLUSION:We conclude that erythritol is a safe and effective natural non-caloric sweetener to prevent blood sugar spikes. While it shows promise for decreasing appetite, cravings, and weight loss, there is insufficient evidence for us to support its use for this indication. If you elect to try it, discuss your decision with your doctor, and observe carefully for any changes to your health.


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