DEAR MAYO CLINIC: A friend has a family history of diabetes and obesity. She is diligent about eating healthfully and enjoys sharing new recipes and information about food. Recently she mentioned a sugar substitute called erythritol. I’m not familiar with this product. Can you explain what it is and if it is healthy?
ANSWER: Sugar is always making headlines due to its negative effects on health.
While sugar naturally found in whole fruits has no significant health risks, added sugar is associated with dental cavities and chronic diseases like heart disease, obesity, fatty liver disease, and Type 2 diabetes.
There are various forms of sugar, including sucrose, raw sugar, and sweeteners like high-fructose corn syrup. To cater to our sweet cravings, the food industry has developed numerous sugar substitutes that aim to minimize the negative effects of sugar.
Erythritol belongs to a group of sugar substitutes known as “sugar alcohols.” It is derived from sugar through hydrogenation or fermentation. Examples of sugar alcohols include xylitol, sorbitol, and mannitol, which are commonly found in processed foods like gum or candy.
While erythritol occurs naturally in some fruits and fermented foods, when used as a food additive, it is used in concentrated amounts greater than what is naturally found in food or our bodies.
Research has raised concerns about the potential adverse health effects of erythritol. A study found an increased risk of major adverse cardiac events in people who used erythritol as a sweetener, although it did not establish a causal relationship. Another study revealed that ingesting erythritol caused a spike in blood levels and increased platelet stickiness, which could contribute to cardiovascular issues.
Given the current research, it may be advisable to avoid erythritol until more evidence is available to determine its safety. Instead of relying on sugar substitutes, it is best to minimize added sugars in our diet and satisfy our sweet tooth with whole fruits, as they offer various health benefits.
To promote overall health, it is recommended that adults limit their daily sugar intake to 24 grams (six teaspoons) for women and 36 grams (nine teaspoons) for men. If you need further guidance or information on making positive changes in your diet, consider consulting a nutritionist or dietitian.
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