Erythritol
Also known as: Erythritol sweetener, Sugar alcohol, E968
The zero-calorie sugar alcohol that behaves — near-zero glycemic impact, no tooth decay, and one contested cardiovascular study.
In short
Erythritol is a naturally occurring sugar alcohol — found in small amounts in fruits and fermented foods — now manufactured by fermentation for use as a bulk sweetener. Its appeal is practical: it tastes about 70% as sweet as sugar with essentially zero calories and, uniquely among sugar alcohols, is absorbed into the blood and excreted unchanged in urine, which means far less digestive upset than sorbitol or maltitol. It does not raise blood sugar or feed cavity bacteria. The 2023 wrinkle: a well-publicized observational study linked high blood erythritol levels with cardiovascular events, a finding that remains debated and unresolved.
- Sugar alcohol, ~70% as sweet as sugar, zero calories
- Absorbed and excreted unchanged — least GI upset of its class
- Zero glycemic impact; non-cariogenic (tooth-safe)
- 2023 study linked blood levels to cardiovascular risk — still debated
What is Erythritol?
Erythritol solved most of the sugar-alcohol problem in one molecule. Where sorbitol and maltitol ferment in the colon and produce gas, bloating, and laxation, erythritol is absorbed in the small intestine and leaves through the kidneys intact — sweetness without the digestive bill. That convenience made it the backbone of keto baking and stevia blends. The open question is cardiovascular: a 2023 study correlating blood erythritol with heart events triggered headlines, but observational and mechanistic debates leave the verdict genuinely unsettled.
Where it comes from
Natural sources
- Occurs naturally in small amounts in melons, grapes, pears, and fermented foods (wine, soy sauce)
- The body also produces trace erythritol endogenously
- Commercially produced by fermenting glucose with yeast
How it's made
Fermentation-derived; sold as granulated sweetener, in blends (often with monk fruit or stevia), and in sugar-free products.
What it does in products
Benefits
Zero glycemic impact
strong evidenceErythritol does not raise blood glucose or insulin, making it a standard sweetener choice for diabetes and keto diets.
Dental safety
strong evidenceUnlike sugar, erythritol is not fermented by cavity-causing bacteria, and studies suggest it may even reduce plaque and Streptococcus mutans levels.
Digestive tolerance
strong evidenceThe best-tolerated sugar alcohol: most is absorbed before reaching the colon, so gas and laxation occur only at high single doses.
Side effects & safety
Safety considerations
- Considered safe in pregnancy at typical dietary intakes.
- None established.
- Not for: None established at normal intakes
How it's used
In supplements
No supplemental dosing — use as a 1:1-ish sugar replacement (recipes often use 1.3× erythritol for sugar). The WHO-recommended long-term acceptable intake is broad; most people tolerate 20–50 g/day without issues.
Regulatory status
- GRAS sweetener; approved food additive. Not approved as a drug for any condition.
- GRAS (generally recognized as safe) for food use.
Popular products containing Erythritol
- Erythritol Granular — Baking blend baseSwerve · Food
- Erythritol PowderNOW Foods · Food
- Erythritol GranularAnthony's · Food
Product names and brands are shown for reference and belong to their respective owners.
The 2023 cardiovascular study: what the debate is about
In 2023, researchers reported that people with higher blood erythritol levels had elevated rates of heart attack and stroke, and that erythritol increased platelet clotting in laboratory tests — alarming findings widely covered as 'the sweetener that thickens blood'. The counterpoints are substantial: the body makes its own erythritol in proportion to oxidative stress, so high levels may be a marker of metabolic disease rather than a cause; the study population was already high-risk; and no prior safety data had raised flags across decades of use. Follow-up studies have split both ways. The honest position: the question is open, people with existing cardiovascular disease should consider moderation, and the evidence does not currently support abandoning erythritol.
Frequently asked questions
Does erythritol raise blood sugar?
No — it has a glycemic index of zero and does not trigger meaningful insulin release. It is one of the most blood-sugar-neutral sweeteners available.
Is erythritol safe for the heart?
The safety record across decades is strong, but a 2023 observational study raised unresolved questions about cardiovascular risk. Current evidence does not support a clear verdict; moderation is reasonable, especially with existing heart disease.
Why does erythritol cause less bloating than other sugar alcohols?
Because it is mostly absorbed into the bloodstream before reaching the colon, so gut bacteria never get to ferment it. That fermentation — not the sweetener itself — is what causes gas with sorbitol and maltitol.
The bottom line
Erythritol is the best-behaved sugar alcohol: zero calories, zero glycemic impact, tooth-safe, and the easiest on the gut. Use it freely in typical amounts; watch the open cardiovascular question if you are high-risk, and never feed xylitol-or-erythritol baked goods to dogs.
References
- Erythritol metabolism and tolerance — literature search. PubMed (National Library of Medicine). https://pubmed.ncbi.nlm.nih.gov/?term=erythritol+metabolism+tolerance
- Erythritol and dental health — literature search. PubMed (National Library of Medicine). https://pubmed.ncbi.nlm.nih.gov/?term=erythritol+dental+caries
- Erythritol and cardiovascular risk (2023 study). PubMed (National Library of Medicine). https://pubmed.ncbi.nlm.nih.gov/?term=erythritol+cardiovascular+events
- Erythritol compound summary. PubChem (National Library of Medicine). https://pubchem.ncbi.nlm.nih.gov/compound/222285