Can You Gain Weight From Erythritol?
Are you tired of sugar’s adverse side effects and trying to find a healthy alternative?
Or maybe you are trying to shed some pounds, looking for a healthy sugar substitute, and wondering if erythritol can help you lose weight.
Erythritol is by far the most popular sugar substitute, and for a good reason.
Erythritol does not cause weight gain because it has close to zero calories and triggers no insulin spike. In addition, erythritol is a great sugar substitute that can help manage your blood sugar and help you lose weight.
In this post, we will explain all you need to know about erythritol, its pros and cons, and how it can help you in your weight loss journey.
Intrigued? keep on reading to learn more!
Table of Contents:
- What is erythritol?
- Does erythritol break a fast?
- What are the benefits of erythritol?
- What are the side effects of erythritol?
- How much erythritol can you consume in one day?
- Takeaway.
What Is Erythritol?
Erythritol is a natural sugar alternative and belongs to a class of compounds called sugar alcohols.
It’s important to note that sugar alcohols do not contain any alcohol.
Erythritol is a powdery white crystal than is created when a type of yeast ferments glucose from corn or wheat starch.
This sugar substitute is roughly 70% as sweet as sugar, creates a cooling effect when consumed, and has a nearly 0 glycemic index.
Bacteria can not easily consume this sugar alcohol, so not many negative side effects come from erythritol.
In addition, erythritol gets absorbed in the small intestine and gets excreted by the kidneys unchanged; therefore, it creates no insulin spike and does not affect blood sugar.
Does Erythritol Break A Fast?
Erythritol does not spike insulin or raise blood sugar levels. Also, erythritol does not affect your ketones or stop fat loss; therefore, erythritol does not break your fast.
However, it is recommended not to consume too much erythritol while fasting because, depending on your metabolism, erythritol could create digestive problems such as bloating.
To learn more about different ways of fasting, click here.
What Are The Benefits Of Erythritol?
Weight Loss
Erythritol has the fewest calories compared to other sugar alcohols, such as xylitol, sorbitol, and maltitol. It has nearly 95% fewer calories than table sugar.
Table sugar contains 4 calories per gram, xylitol has 2.4 calories per gram, but erythritol has only 0.24 calories per gram.
Therefore, this sugar alcohol can help you lose weight easily.
To learn more about ways to lose weight quickly, click here.
Does Not Spike Insulin
Erythritol does not affect blood sugar levels and triggers no insulin spike, making it an excellent sugar substitute for individuals with insulin resistance and diabetes.
Anti-caries Effect On Teeth
Studies have indicated using erythritol can help prevent dental caries.
Sugar significantly contributes to dental cavities and their formation; therefore, substituting sugar with erythritol can help prevent dental decay.
does not affect blood sugar
Erythritol does not raise blood sugar levels after consumption. It, therefore, helps stabilize blood sugar if it is used in place of refined sugar.
Erythritol is safe to use for diabetics, as long as they are not sensitive to sugar alcohols.
What Are The Side Effects Of Erythritol?
Numerous studies have indicated that erythritol is safe for consumption, and no serious side effects have been reported from consuming erythritol.
Especially the non-GMO version of erythritol is considered safe and healthy to consume.
Due to erythritol’s chemical structure, the body can not digest them until they reach the colon.
In the colon, erythritol is digested, producing gas as a by-product.
Consumption of large amounts of erythritol, 50 grams or more in one sitting, which is extremely difficult to do, might result in digestive problems, including:
- Gas
- Bloating
- Stomach noise
- Laxative effect
- Nausea & vomiting
How Much Erythritol Can You Consume Per Day?
There is no recommended amount of erythritol for daily consumption.
However, consuming more than 50 grams of erythritol could create negative side effects such as bloating and diarrhea.
Therefore, it’s best to limit your erythritol daily intake to less than 50 grams.
Takeaway
One of the best sugar alcohols you can use instead of refined sugar is erythritol. Erythritol is a healthy sugar substitue that creates no insulin spikes and can help you lose weight. In addition, erythritol tastes excellent and has a 0 glycemic index. So next time you are craving something sweet, try eating erythritol cookies instead of regular sugary foods so you won’t hinder your weight loss goals. Thank you for reading!
References
Kawano R, Okamura T, Hashimoto Y, Majima S, Senmaru T, Ushigome E, Asano M, Yamazaki M, Takakuwa H, Sasano R, Nakanishi N, Hamaguchi M, Fukui M. Erythritol Ameliorates Small Intestinal Inflammation Induced by High-Fat Diets and Improves Glucose Tolerance. Int J Mol Sci. 2021 May 24;22(11):5558. doi: 10.3390/ijms22115558. PMID: 34074061; PMCID: PMC8197374.
Zhan L. Rebalancing the Caries Microbiome Dysbiosis: Targeted Treatment and Sugar Alcohols. Adv Dent Res. 2018 Feb;29(1):110-116. doi: 10.1177/0022034517736498. PMID: 29355418; PMCID: PMC5784483.
