Erythritol: danger, zero calorie, and digestive tolerance

Of all sugar substitutes, erythritol checks the most boxes: no calories, no effect on blood sugar, no tooth decay, and the best digestive tolerance in its family. It's also the one that a news article cast doubt on in 2023. Here's what it really is, what European authorities say about it, and how to read it on a label.

What is erythritol?

Erythritol is a polyol, like maltitol, xylitol, or sorbitol. But it stands out significantly from the others due to its structure: its molecule is much smaller, and that changes its entire behavior in the body.

It's not a laboratory invention: it's found naturally in grapes, pears, melons, mushrooms, and fermented foods. On an industrial scale, it's produced by fermentation of a carbohydrate substrate by yeast, making it one of the few sweeteners obtained through biological means rather than chemical synthesis. Its additive number is E968.

Its sweetness is approximately 70% of that of sugar: you need to use a little more to get the same taste, which explains why it's often found in combination with stevia or sucralose, whose very high sweetness complements its own.

Why zero calories and zero blood sugar impact?

This is its most useful particularity, and it's based on a simple mechanism.

Unlike other polyols, erythritol is absorbed in the small intestine, to the tune of about 90%. But the body doesn't know how to metabolize it: it passes into the blood, then is eliminated unchanged in the urine, without being converted into energy.

Two direct consequences. The energy value recognized in Europe is 0 kcal per gram — erythritol is the only polyol in this case, all others counting 2.4 kcal. And its glycemic index is zero: no blood sugar, no insulin response.

It also benefits from the two authorized claims for polyols: replacing sugar, it induces a lower rise in blood sugar after a meal, and it contributes to the maintenance of tooth mineralization. Dental plaque bacteria do not ferment it: it does not cause cavities.

Why is it better tolerated than other polyols?

Because the fraction that reaches the colon is small. Where maltitol or sorbitol largely reach the large intestine, where bacteria ferment them, producing gas, erythritol has already been absorbed upstream.

Result: much less bloating and gas for the same amount. This is why it has largely replaced other polyols in recent diet products.

However, it is not without limits. At high doses in a single serving, the small unabsorbed fraction draws water into the intestine and can cause a laxative effect. The European authority also set in 2023 an acceptable daily intake of 0.5 g per kilogram of body weight, or about 35 g for a 70 kg person. This is a considerable amount for normal use: it's difficult to reach by sweetening a coffee or eating a light dessert.

The cooling effect in the mouth

This is erythritol's signature, and many people notice it without knowing where it comes from.

Its dissolution absorbs heat: as it melts on the tongue, it slightly cools the mouth, much like a mint. This is pleasant in a cold drink or frozen dessert, more surprising in a warm pastry. Manufacturers mitigate this effect by combining it with other sweeteners, which explains most of the blends you see on labels.

Another practical particularity: it recrystallizes as it cools, which can give a slightly granular texture in a glaze or cream. Dissolving it hot before cooling the preparation largely solves the problem.

What about the study that got everyone talking?

Might as well address it head-on, since it's the first thing that comes up when you search "erythritol danger."

In 2023, a study reported an association between high blood levels of erythritol and cardiovascular events in people already at high risk. Three elements must be kept in mind to interpret it correctly.

It was an observational study: it shows an association, not a cause. The human body produces its own erythritol from glucose, so a high blood level can reflect a metabolic state rather than dietary consumption. And European authorities, who re-examined the ingredient in 2023, did not question its authorization or its safety at dietary exposure levels.

In other words: the subject deserves to be followed, like any open scientific question, but nothing today justifies excluding erythritol from a normal diet.

How to read it on a label

Look at its position in the ingredient list. If it comes first, it's the main component of the product: as its sweetness is moderate, a lot is needed.

Check the "of which polyols" line. This tells you the total quantity, useful if you know your tolerance is low.

Spot the combinations. Erythritol + stevia or erythritol + sucralose is the most common duo: it combines the bulk of one and the sweetness of the other.

In our aisles, erythritol and other sweeteners are mainly found in flavors and sweeteners, zero sauces, no-added-sugar jams, and protein bars. For example, Sinob Flasty allows you to flavor cottage cheese without adding sugar, and Bolero drink covers hydration needs.

Frequently Asked Questions

Is erythritol dangerous?

Not at dietary exposure levels. It is an authorized additive re-examined by European authorities, with an acceptable daily intake of 0.5 g per kilogram of body weight, difficult to reach in normal use.

How many calories in erythritol?

Zero. It is the only polyol whose energy value recognized in Europe is 0 kcal per gram: it is absorbed and then eliminated unchanged in the urine.

What is the glycemic index of erythritol?

Zero. It raises neither blood sugar nor insulin, making it the most neutral sugar substitute in its family.

Is erythritol carcinogenic?

No. No data held by European authorities suggests this, and its authorization was not questioned during the 2023 re-examination.

Erythritol or stevia?

They don't play the same role. Erythritol provides bulk and can be measured like sugar; stevia is 200 to 300 times sweeter but provides no bulk. This is why they are often found together.

Erythritol or xylitol?

Erythritol is better tolerated digestively and provides no calories, whereas xylitol provides 2.4 per gram. Note for dog owners: xylitol is toxic to them, erythritol is not.

Why does erythritol give a cooling sensation?

Because its dissolution absorbs heat. This is a physical phenomenon, without any consequences, which manufacturers mitigate by combining it with other sweeteners.

Does erythritol cause stomach upset?

Much less than other polyols, since it is absorbed before reaching the colon. At very high doses in a single intake, a laxative effect is still possible.

How to replace sugar with erythritol?

Count approximately 1.3 times the amount of sugar for equivalent sweetness, and dissolve it hot in preparations to prevent recrystallization.

Is it suitable for diabetics?

It raises neither blood sugar nor insulin, making it a relevant sugar substitute. Adapting a diet in cases of diabetes falls under the responsibility of a doctor or dietitian.

The sugar-free section near Montpellier

Our store is in Vendargues, about ten minutes from Montpellier. When it comes to sugar-free, it's all about taste and tolerance: two products that are equivalent on paper can be poles apart in terms of taste depending on the sweetener used. The simplest way is to start with one or two products and adjust. We also ship everywhere in France and Europe.

Sources: EFSA for the re-evaluation of erythritol, the acceptable daily intake and authorized claims for polyols, European regulation on consumer information for energy value. This information does not replace medical advice. Dietary products are part of a varied and balanced diet and a healthy lifestyle.