Contents:
- Medical Video: Mayo Clinic Minute: Artificial sweetener debate continues
- What is erythritol?
- Is it safe for low-calorie sweeteners, erythritol?
- Side effects of low-calorie sweeteners, erythritol
- Benefits of erythritol, a low-calorie sweetener
- 1. Does not increase blood sugar levels
- 2. Can reduce the risk of heart disease
Medical Video: Mayo Clinic Minute: Artificial sweetener debate continues
Low-calorie sweeteners are considered to be healthier and beneficial for the body, especially for those who are fond of sweetness. One of the low-calorie sweeteners that is often used is erythritol. What are the benefits and are there side effects for the body? Check out the answer here.
What is erythritol?
Erythritol is a class of compounds called sugar alcohol. There are some sugar alcohols that are used by food manufacturers as a sweetener. These include xylitol, sorbitol, and maltitol.
Most of the sugar alcohol serves as a low-calorie sweetener in the productsugar free orless sugar.Most sugar alcohols are found in fruits and vegetables.
Erythritol is different from other sugar alcohols, because it contains fewer calories. Sugar cane sugar contains 4 calories per gram while xylitol sweetener is 2.4 calories per gram. While erythritol contains 0.24 calories per gram. This means that erythritol only provides about 6 percent of the calories found in the same amount of sugar.
Is it safe for low-calorie sweeteners, erythritol?
In general, erythritol is safe for consumption. Various studies on toxicity and their effects on metabolism have been carried out in animals. Eating these low-calorie sweeteners in large quantities and over a long period of time, there are no serious side effects.
However, one side effect of consuming mostly erythrirol is that it can cause digestive problems. Because its chemical structure is a small molecule, 90 percent of erythritol is absorbed into the small intestine, then released through urine (urine).
In the large intestine, only 10 percent of erythritol can be absorbed and fermented by the natural bacteria of the large intestine, which produces gas as a by-product. As a result, consuming this low-calorie sweetener in large quantities can cause bloating and indigestion. Even this includes the fiber category known as FODMAP.
However, erythritol is different from other sugar sugars. Most is absorbed into the bloodstream before reaching the large intestine. This sweetener will flow in the blood for a while, until it is finally released in the urine.
Side effects of low-calorie sweeteners, erythritol
In small amounts, unlike other sugar alcohols, erythritol does not cause digestive disorders and diarrhea. There are some people who report side effects such as diarrhea, abdominal pain, and headaches after consuming large amounts of erythritol in food or drinks.
What is the safe amount varies for each person because this is based on the tolerance that your body has. Some find that even small amounts of sugar alcohol can cause digestive disorders, while others have to consume large amounts of it first and then experience symptoms of digestive disorders.
However, a study shows that consuming more than 50 grams of erythritol can cause nausea or rumbling stomach.
Benefits of erythritol, a low-calorie sweetener
1. Does not increase blood sugar levels
Humans do not have the enzymes needed to break up erythritol, so that these sweeteners are absorbed into the bloodstream and then released in the urine.
When a healthy person is given erythritol, there is no change in blood sugar levels or insulin. There is no effect on cholesterol, triglycerides or other benchmarks.
For someone who is overweight, diabetes, or other problems associated with metabolic syndrome, erythritol can be a good alternative sugar substitute.
2. Can reduce the risk of heart disease
A study conducted in mice with diabetes showed that erythritol acts as an antioxidant. This means that erythritol may reduce damage to blood vessels caused by high blood sugar levels.
Another study conducted on 24 adults with type 2 diabetes found that consuming 36 grams of erythritol every day for a month can improve blood vessel function, which has the potential to reduce the risk of heart disease.
Unfortunately, more research is still needed to prove this benefit. To determine whether this type of low-calorie sweetener is right for you, consult directly with your doctor or nutritionist.
