Many people find it difficult to give up the sweetening power of sugar, whether to accompany coffee and infusions or for desserts and pastries, and that is why they look for alternatives. Erythritol is a sweetener that can be used to replace sugar.
We tell you what this sweetener is, its properties, its uses and also its contraindications and possible health risks of taking it.
1. What is erythritol?
Erythritol is a sweetener that belongs to the family of sugar alcohols called polyols and it forms naturally in some fruits and fermented foods.
The body does not assimilate it at the intestinal level, so It is healthier than other synthetic alternatives. And since it does not provide calories, it does not increase blood sugar levels.
2. Does it have healthy properties?
Unlike other polyols, such as xylitol or maltitol, It has the advantage that it is better tolerated in the intestine and does not alter the microbiota. On the contrary, in adequate doses it can serve as a prebiotic to feed the bacteria in the intestine. In any case, it should be avoided if you suffer from any intestinal pathology.
Erythritol is used in products light, but keep in mind that these are generally not recommended. When sweet foods are consumed, the brain waits for the arrival of substances to produce calories and energy that do not arrive. Therefore, when eating products with sweeteners There may be a greater need to eat sweets.
From my point of view, It is best to use natural sweeteners and help the taste buds adapt to a less sweet flavor. You can use fruit, syrups, coconut sugar…, although none are low in calories and It is not advisable to abuse it either.
3. Where is erythritol obtained from?
Erythritol is produced industrially through a natural fermentation process of glucose that is extracted from corn or wheat starch, by the action of a yeast called Moniliella pollinis, among others. To know if a product contains erythritol You have to look for the reference E-968 among the components on the label.
4. Are there foods rich in erythritol?
Of course. Some fruits contain small amounts of this substance naturally such as, for example, grapes, watermelon, melon, pear or peach. It can also be found in some fungi, such as mushrooms, and in some fermented products, such as soy sauce, wine or cheese.
Erythritol is found naturally in fruits such as pears, melons, and grapes.
5. What is the maximum recommended dose?
It should not be consumed above 50 g daily. Although it is quickly absorbed in the small intestine, it passes into the blood and is eliminated through urine, that is, it does not ferment because it does not reach the large intestine. If taken in excess, it can cause gas, discomfort, nausea, etc.
6. In what cases is its consumption recommended?
For diabetic people it is a healthy option, since it does not cause an increase in blood glucose or the creation of insulin. Likewise, some studies have concluded that erythritol acts as a protector against cavities if consumed for a long time.
7. Is it true that it is an antioxidant?
In diabetic rats it was seen that its consumption had a protective effect on the endothelium of the aorta artery. Similarly, a study with people with type 2 diabetes showed that Its sustained consumption improved endothelial function, reducing arterial stiffness.
8. Do you have any contraindications?
In general no, but since it is a synthesized product, the body does not recognize it as a nutrient. It is advisable to consume it in homemade preparations and avoid light processed products, which may contain other harmful substances. In my opinion, it is preferable to use it occasionally.
The ideal is to consume the preparation containing erythritol on the same day it was prepared.
It must be taken into account that recently researchers in Nature Medicine have presented the results of research suggesting that the sweetener erythritol could increase the tendency of blood to form clots, which would increase the risk of suffering strokes and heart attacks in people with cardiovascular disorders. To carry out the research, data from more than 4,000 patients from the United States and Europe have been analyzed. Therefore, if you suffer from any cardiovascular disorder, it seems most prudent not to take this sweetener until we know if it poses a risk.
The results obtained have led those responsible for this study to request that the effects of this and other sweeteners on health be thoroughly investigated.
9. Is it recommended to mix with other sweeteners?
Due to its molecular composition, erythritol has a certain bitterness, as well as a slight cooling effect in the mouth when dissolved, which is why It is advisable to mix with stevia. If it is made with the natural thickener xanthan gum, fluffier textures will be obtained.
10. How can you replace refined sugar with erythritol?
Erythritol only has 70% of the sweetness of sugar, so it is slightly less intense. For this reason, when you want to replace refined sugar in preparations, It is necessary to add a slightly larger quantity than the recipe indicates.