We reveal everything about erythritol, a calorie-free and healthier sugar substitute sweetener. Discover its benefits and side effects below.
The market is full of sweeteners and today we are focusing on one of them. Do you know what erythritol is and what it is used for? This sweetener, widely used in Europe and North America, is an alternative to sugar that is sold in the form of small, whitish crystals similar to those of white sugar.
It was discovered by John Stenhouse in 1848 while he was researching lichens, a symbiotic organism of algae and fungi. After a few years he would isolate the molecule, verifying that it was characterised by “its sweet taste and strong caramel aroma when brought close to a heat source”. The discovery represented at the time a not inconsiderable expansion of the catalogue of organic molecules. However, it would not be until 1990 when the Japanese would show the world that it could be industrialised and become a benchmark sweetener, with great benefits and practically no contraindications.
Here’s everything you need to know about this increasingly popular product. We’ll tell you exactly what it is, the advantages and disadvantages of erythritol, and the recipes in which you can normally use it. There are many more recipes with erythritol or in which it can be used than you might imagine. Erythritol or sugar from now on? We’ll tell you.
What is erythritol
Erythritol is a carbohydrate from the sugar alcohol family, also known as polyalcohols. It is found naturally in fruits such as grapes and peaches, foods such as mushrooms, and in well-known fermented products such as cheese, beer, sake, soy sauce, and wine.
It is included in the same category as xylitol, sorbitol or mannitol among others, but it differs from them both in the way it is produced and in its benefits and effects. While the rest of the polyalcoholic sweeteners are obtained from the reduction of monosaccharides, erythritol is obtained thanks to the fermentation of glucose extracted from corn or wheat. This difference, added to its molecular structure, has direct implications on the qualities that characterize it.
What is erythritol used for?
Erythritol is used to sweeten recipes and drinks in a healthier way than sugar. It is a lower-calorie and healthier alternative. It allows you to add sweetness without the calories associated with sugar, ideal for people who want to lose weight, diabetics, or those simply looking for a low-sugar or ketogenic diet.
It is commonly added as a sugar substitute in coffee or tea, but it also works in all kinds of baking recipes and even in savoury recipes.
Equivalence between erythritol and sugar
If we compare the sweetening power of erythritol with that of white sugar, we see that it can provide around 70% of the sweetness that sugar would provide, depending a bit on the recipe. That is, to achieve the same level of sweetness you need to use more erythritol than sugar.
It is a very useful rule if, for example, you want to calculate the amount of erythritol for a cake instead of sugar, although as we will see later, the risk of increasing the amount to match the sweetness is not the most appropriate if we are using erythritol as a sugar substitute and we really want to take advantage of its benefits.
It should also be noted that erythritol does not caramelize like sugar, so not all recipes can be substituted for one another. In addition, erythritol does not retain moisture and can lead to drier recipes.
Origin of erythritol
As we have seen, the discoverer of erythritol was John Stenhouse in 1848, although it was not used until the end of the 20th century. It is a polyalcoholic sugar naturally present in various foods, especially fruits and fermented foods. Therefore, we can say that erythritol is a sweetener of natural origin. However, its production requires industrial processing.
It is usually obtained by fermenting glucose extracted from corn or wheat. The fungi used during fermentation are responsible for transforming glucose into erythritol. Finally, impurities are removed by filtration, crystallization, and drying, and the white powder used in food is obtained.
Properties of erythritol
Erythritol has several properties that make it attractive in the food industry. To start with, we must talk about its sweetening power, which is what has made it a healthy alternative to sugar, especially because it contains no calories. For this reason, erythritol is a product in demand among people who follow weight loss diets.
Another of its properties, as we will see in detail later, is that its glycemic index is equal to 0. This means that its consumption does not generate spikes in blood sugar, which is really interesting for diabetics. This also means that among its properties is its ability to prevent cavities, and that it does not provide sugars that can be used to feed fermentation.
Another of the remarkable qualities of this polyalcohol is that it is better tolerated than other polyalcohols and sweeteners such as sorbitol or xylitol. One of the side effects of this type of product is the stomach discomfort and gas that they can cause. Of all the polyalcohols, erythritol is the one that causes the fewest side effects in our body. It is absorbed in the small intestine but is not metabolized, so it is almost completely excreted through urine.
At a culinary level, erythritol also has some particular properties. It is a water-soluble product that can also crystallize. However, and this must be taken into account, its properties do not include caramelizing with heat, which prevents it from being used in recipes where caramelized sugar is key. In addition, it has certain refreshing effects in the style of mint.
Nutritional values of erythritol
The nutritional values of erythritol are one of its main selling points. As we have seen, it is a low-calorie sweetener, with erythritol’s calories being just 0.2 kilocalories per 100 g of product. Everything in erythritol is carbohydrates, in this case polyalcohols, so anyone wondering what glycemic index erythritol has should know that it is 0. Consuming erythritol does not alter blood sugar levels. It does not contain any proteins or fats, nor fibre or sodium.
Benefits of erythritol
Erythritol can help you lose weight, it sweetens without increasing blood sugar, it is good for the digestive system, it does not cause cavities and it is recommended in ketogenic diets. We investigate the properties that differentiate erythritol from other sweeteners.
Helps to lose weight
One of its most well-known qualities is the absence of calories. Considering that calories are the unit of energy supply and this sweetener has a total of 0 kcal, its consumption does not interfere with weight gain or loss. It caresses the palate, crosses the digestive system, and leaves the body leaving it practically intact.
Does not increase blood sugar
Erythritol, moreover, not only has 0 kilocalories but, unlike other sugar alcohols, is absorbed once ingested. That is, up to 90% of the erythritol consumed passes into the bloodstream. Something that does not happen with other sweeteners, the great proportion of which passes directly into the large intestine without ever reaching the bloodstream.
Now, what does this absorption imply? Nothing and that is its strong point. Erythritol travels through our circulatory system like a tourist on a trip until it is secreted through urine. Our body does not have the capacity to metabolize it, that is, to break it into smaller pieces and use its parts. Therefore, taking it has two major implications: first, its consumption does not lead to an increase in blood sugar. This characteristic makes it a product with a glycemic index equal to 0, which does not produce glucose spikes and consequently, neither insulin. It is a sweetener especially indicated for diabetics and people who must pay special attention to their blood sugar levels.
Take care of the intestinal flora
The second major implication of the absorption process, rather than the metabolization of erythritol, is better intestinal health. When other sweeteners such as sorbitol and mannitol reach the large intestine directly, they undergo a fermentation process that can affect the microbiota, known as intestinal flora.
Erythritol, on the other hand, is secreted through urine and avoids the side effects derived from this process, such as abdominal swelling, gas and even diarrhea, which are the result of high activity in the large intestine. This advantage makes it one of the most famous and most convenient sweeteners to use.
Does not cause cavities
Like other polyalcohols, erythritol is not cariogenic, i.e. it does not cause tooth decay, unlike common sugar. It has even been shown to have a slight protective effect, although not as efficient as xylitol, the polyalcohol par excellence used in the production of chewing gum.
It has a sweet, neutral, and smooth taste.
Who has not experienced the bitter aftertaste of stevia? Or the lesser-known mannitol? Despite the virtues of these sweeteners, many people do not find their consumption rewarded when the farewell to coffee becomes a rough caress down the throat. Unlike these, erythritol is sweet and neutral, with an aftertaste that does not clash with its flavour.
It is a great ally of ketogenic diets
The ketogenic diet is a type of diet that almost completely eliminates the presence of carbohydrates. This means that it is a diet free of refined flours, legumes, certain fruits and, of course, table sugar. Finding formulas to recreate sweets without flour or sugar is a challenge that erythritol joins in to help with. It can be the star of birthdays and celebrations by being the permitted sweetener in cakes made from nut flour or pure cocoa.
Contraindications of erythritol
As we saw when we looked into its benefits, the side effects of erythritol are not as profuse as those of most polyalcohols, such as the laxative effect or a certain stomach sensitivity. Even so, there are a couple of nuances that are worth reflecting on when we decide to use it. We must bear in mind that it stimulates sweet receptors, a greater consumption of sweeteners and could be contraindicated in certain allergic people.
Activates sweet receptors
Since it is a product that contains 70% of the sweetness of sugar, it is capable of activating the sweet receptors, located in the mouth and other areas such as the intestine. When activated, these send a signal to the brain to initiate the metabolic pathways that will allow the digestion of these sugars or carbohydrates.
The problem? The mechanism is activated, but never completes. Erythritol is ingested but not metabolized, which is why it does not increase blood sugar. This creates a slight metabolic tension and also encourages the consumption of more carbohydrates, which is what the body is waiting to digest.
Promotes higher sweetener consumption
Likewise, the level of sweetness that it adds to drinks and certain preparations is 30% lower than that of sugar. This difference means that many consumers use a greater amount of the sweetener. The non-laxative property of erythritol means that this is not a major inconvenience, however, added to the activation of sweet receptors, it can cause variations in the sensitivity and palatability of the sweet.
Not suitable for those allergic to wheat or corn.
The raw material used to obtain erythritol is usually wheat or corn. Although the process includes fermentation and crystallization of the product, people with a high sensitivity or allergy to corn or wheat may be susceptible to a reaction or discomfort. In this case, the acceptability of erythritol in their diet should be confirmed with their doctor.
Is erythritol healthy?
Yes, erythritol sweetener is considered healthy for now. As we have seen, it is healthier than sugar and also than other sweeteners. If you ever read that erythritol is bad, be suspicious until you can check the source. However, not everything is positive.
The WHO has advised against the consumption of certain sweeteners due to their health risks, and although erythritol is not one of the sweeteners initially on the list, there are studies that indicate that it could be another risk factor for cardiovascular problems such as heart attacks or strokes. These are recent studies that require more research and contrasting results, but they should be taken into account if we are considering how safe this product really is.
Erythritol and other sweeteners, which is better?
Erythritol is just one of the many sweeteners that have hit supermarket shelves in recent years. Which is the best of them all if we have to choose one? Which is the healthiest? If we ultimately want to replace sugar for health reasons, the logical thing to do is to choose the best alternative.
Erythritol or Stevia
Erythritol and stevia are two different sweeteners. Both are calorie-free, and neither has the laxative effect of xylitol, mannitol or sorbitol. So what is the big advantage or disadvantage of using one or the other? Sweetness and taste. While erythritol can fall short when it comes to sweetening our dish or drink, stevia can be too sweet. In this sense, erythritol is much easier to use because of its similarity to regular sugar. In addition, stevia is famous for leaving an aftertaste that some describe as licorice-like, and which is generally bitter. In this condition, erythritol wins again, as it has a much more neutral taste.
For desserts and baked goods, erythritol is much more suitable. It is easy to calibrate the amount due to its similarity to white sugar and, in general, it works very well in hot preparations. For coffee or tea, stevia can be very efficient, sweetening the drink with just a drop and avoiding the slight cooling effect that erythritol can sometimes provide.
Erythritol or saccharin
In general, erythritol is a more recommendable product than saccharin, although as always, everything depends on taste and situation. To start with, saccharin does not contain any calories either. However, its sweetening power is much greater ( it is between 300 and 400 times sweeter than sugar ) and it can be more difficult to control the dosage. In addition, many people find saccharin to have an unpleasant, bitter and metallic aftertaste, which is not found in erythritol, which is all the more reason to continue to favor erythritol.
Erythritol or xylitol
Xylitol is another of the most popular sweeteners and possibly the best alternative to erythritol. Is one better than the other? Xylitol has practically the same level of sweetness as normal sugar, it does not have the bitter aftertaste of saccharin. In addition, it does not cause cavities. However, although the difference is small, it provides more calories than erythritol, its glycemic index, although low, is not 0 and it can cause more side effects than erythritol. For these reasons, we stick with erythritol.
How to take erythritol
If we consider erythritol as a sugar substitute sweetener, we can understand that it can be used in all recipes where sugar is required, with the exception of recipes that require caramelized sugar, since, as we have seen, erythritol has as one of its properties that it does not caramelize.
It is most commonly used to sweeten drinks such as coffee, tea or milkshakes, for example. It can also be used in baking to make cakes, pastries, biscuits, cookies, and other baked goods. It can also be used in savoury cooking, where sugar also plays an important role in many recipes, for example, in sauces.
Remember that erythritol is 70% as sweet as regular sugar, so you need more erythritol to get the same level of sweetness. In any case, the recommended daily amount should not exceed 0.5 g per kilo of weight. Ideally, it should be consumed gradually until you adapt to its level of sweetness, and it is even possible to combine it with other sweeteners to get the best of each.
Use of erythritol in cooking
It can be used mainly in baking, but erythritol is just as valid for cooking savoury recipes. Can you cook with erythritol? Of course.
Erythritol is ideal in baking, for example, for making jams, cakes or biscuits, but it can also be used in savoury cooking to prepare sauces such as barbecue sauce, some meat or chicken recipes in sauce in the style of Chinese cuisine such as lemon chicken or orange chicken, or all kinds of glazes that combine perfectly with vegetables.
Recipes with erythritol
In every home kitchen, it is divided between conservative uses, such as adding a spoonful of erythritol to tea or coffee, and daring uses such as recreating gluten-free and sugar-free English scones, cheesecakes, lemon bars, chocolate spreads with nuts, red fruit jams, muffins, brownies and an endless number of possibilities for sugar-free sweet preparations. Most of them have been created within the framework of ketogenic baking, and are, in any case, an open door to the pastry adventure.