Erythritol - the best alternative to sugar

In today’s world, when colourful drinks, ready-made meals, and sweet snacks are part of everyday life, it is especially worth taking care of your health.

Of course, everything is for people, but in moderation. Everyone likes to reach for something sweet from time to time. And what if there were an option that would let you keep that memorable “taste of childhood” and at the same time not act to the detriment of your health? That option is erythritol.

Sugar in everyday life and its alternative

White sugar, or sucrose, is the basic sweetening agent used by almost everyone – whether to sweeten tea, coffee, or even some dishes. Some people limit sugar because it is high in calories. Less often, however, people consider that too much of it in the diet is not good for the body and can even be harmful.

For example, sugar consumption causes a sudden spike in blood glucose levels. In response, the pancreas produces insulin, whose role is to stabilise blood sugar levels. It is also a transporter of the basic sugar compound in the body. There is an equally sudden release of insulin, and a “pendulum effect” occurs. Frequent and strong fluctuations in sugar concentration, and thus of the pancreatic hormone, lead to disruption of glucose homeostasis / glycaemia.

The effects of such a phenomenon will include, among others:

• reduced concentration,
• increased inflammation,
• worsening of intestinal health,
• fatigue and drowsiness,
• over time, reduced sensitivity of cells and tissues to the action of insulin (insulin resistance).

Not very pleasant, right? Of course, the best option is prevention, but otherwise sugar intake should be limited – especially if we are overdoing it. I realise that giving up sweet taste does not sound very appealing. However, this can be reconciled by using erythritol or, alternatively, xylitol.

Erythritol – what is it and who can benefit from using it?

Erythritol is definitely a better option than artificial sweeteners such as aspartame or acesulfame K present in many products. It is a sweetener based on a sugar alcohol (polyols), whose sweetness level is about 70% of sucrose – tastes vary, although many people say it tastes similar to “white sugar”. Nevertheless, the main point to note is that it is much lower in calories.

Thanks to its reduced calorie content, it can be a good addition to the diet, and it is also characterised by interesting health properties. Of course, it is not without drawbacks, although these are quite situational – we will get to that shortly.

It is worth mentioning that it belongs to the so-called low FODMAP group, and people struggling with prediabetic conditions or even type II diabetes may also benefit from it. According to what studies suggest, it should work well as an addition for people suffering from gastrointestinal complaints or even the increasingly mentioned IBS (irritable bowel syndrome). Due to its properties, it may also benefit people who want to lose weight, are on a reducing diet, find it hard to give up sweet taste, and from time to time feel cravings for it.

Erythritol – undeniable benefits

An undeniable advantage of erythritol is the aforementioned low calorie content and the fact that it does not cause a rise in blood glucose, and therefore also insulin. However, much is said about the possibility of insulin rising as a result of the very perception of a sweet taste in people with exceptionally severe glycaemic disorders (e.g. advanced stages of insulin resistance) – in many circles this remains a contentious issue, although it is worth taking into account. For most people, however, including those working on their physique, it will be a great alternative to sugar.

Studies have shown that erythritol is absorbed in the small intestine, and a small part of it travels to the large intestine, where it is not broken down as quickly as some other sweeteners. What is more, it has been proven that some of them act as prebiotics, nourishing beneficial intestinal bacteria. In addition, it does not worsen the condition of people suffering from irritable bowel syndrome.

It should be noted that in people with type II diabetes it shows a particularly important ability to make artery walls more elastic and improve blood flow in capillaries, while strengthening them. It may also reduce the risk of atherosclerosis developing in such people, and in states of hyperglycaemia it has a beneficial effect on the endothelium.

Erythritol – who should be careful?

In most cases, erythritol will be a good alternative to sucrose, and even a beneficial agent for the body. However, there are special circumstances in which caution should be exercised. One of them is fructose intolerance, when we consume both fructose and our sweetener. In such a case, this combination may cause intestinal discomfort.

Nevertheless, caution should be exercised by people who suffer from advanced and exceptionally severe FODMAP intolerances or IBS.

Erythritol – generally a plus. Summary of benefits

• a good alternative / substitute for white sugar,
• low in calories,
• does not cause a rise in glucose and insulin,
• safe to use with type II diabetes and insulin resistance,
• does not cause tooth decay,
• strengthens artery walls,
• may reduce the risk of atherosclerosis associated with inflammation at the prediabetic stage,
• has antioxidant effects,
• in most cases, when used properly, does not cause gastrointestinal discomfort,
• a good addition to the diet and a supplement for people losing weight and changing their eating habits.