Buzz
A recent study has raised concerns about erythritol, a sweetener found in various foods, possibly increasing the risk of blood clots, heart attacks, and strokes. So, what exactly is erythritol, and could you have consumed it today? Let’s break it down.
Erythritol is a sugar alcohol used as a sweetener.
When you think of artificial sweeteners, you likely think of substances like aspartame and sucralose (better known as Splenda). These sweeteners are much sweeter than sugar, requiring only small amounts to achieve the same sweetness. As a result, they are considered low-calorie, or even zero-calorie, because they’re used in tiny quantities. Stevia and monk fruit extract work similarly, though they’re often referred to as ‘non-nutritive’ rather than ‘artificial’ since they’re derived from plant sources.
Another category of sweeteners is the polyols, or sugar alcohols. Chemists classify them as being similar to both sugars and alcohols, though they’re neither—at least not in the way we use those terms in everyday language.
Polyols like erythritol, xylitol, sorbitol, and mannitol are used as sweeteners, but they differ from the previously mentioned options. Unlike extremely sweet substances that require small amounts, polyols are less sweet than sugar, typically about 60% to 80% as sweet. This means they’re often added in larger quantities to give bulk to products, but they remain low-calorie and non-nutritive since our bodies don’t metabolize them in the same way as sugars.
Polyols can cause a laxative effect, so it’s important not to overconsume foods containing them. Erythritol, however, is known for having a milder laxative effect compared to other polyols, which contributes to its widespread popularity.
Erythritol is commonly found in low-carb foods and products marketed for people with diabetes.
Where can you find erythritol? It’s in many places. Because it’s not as sweet as sugar, it’s often combined with other artificial sweeteners to add bulk to products. For example, a packet of Splenda Stevia sweetener contains both stevia extract for sweetness and erythritol to fill out the packet, allowing you to sweeten your coffee without just using tiny specks of sweetener.
Erythritol, along with other polyols, is commonly used in foods designed to be sweet but with a low calorie count or reduced sugar content. In a quick check around my kitchen, I discovered maltitol in a Barebells protein bar, xylitol in a jar of Nuts-N-More high-protein peanut butter, and erythritol in a Quest protein cookie.
Erythritol can also be found in Halo Top's low-calorie ice creams, Bai antioxidant drinks, and HighKey’s keto-friendly, gluten-free cookies. Whenever you notice something sweet but low in carbs or calories, check the labels—you’ll likely see erythritol listed.
Although small amounts of erythritol naturally occur in fruits and are even produced by our own bodies, the concern lies with the larger quantities used in sweeteners. Research indicates that consuming 30 grams of erythritol—the equivalent found in a pint of low-calorie ice cream—raises blood erythritol levels by 1,000 times. These levels decrease after a few hours but remain elevated above normal for at least two days post-consumption.
How worried should I be about the health impacts of erythritol?
The recent study doesn’t necessarily mean you need to discard all your low-sugar snacks immediately, but it might be wise to stay informed on future research. In the meantime, if you're cautious, consider cutting back on those erythritol-containing products.
A troubling aspect is that many foods containing erythritol and other polyols are marketed to individuals already at risk for thrombosis. If you have diabetes or are attempting to shed extra body fat, you are likely to opt for low-sugar, low-calorie foods.
Research revealed that people with elevated levels of erythritol in their blood were more prone to experiencing heart attacks or strokes. Additionally, blood samples with higher erythritol concentrations clotted more easily than those with lower levels. Since our bodies don’t metabolize erythritol in the same way as sugar, it circulates in our bloodstream until it is eventually excreted. While blood clotting is a normal process, the researchers suggest that erythritol may cause our blood to be more sensitive to the clotting signals.
Does this raise the risk for heart attacks and strokes? The researchers suggest the answer is yes, though they don’t claim to have definitive proof. They note, “Following exposure to dietary erythritol, a prolonged period of potentially heightened thrombotic risk may occur,” and emphasize the need for further trials to conclusively determine whether erythritol or other artificially sweetened foods directly contribute to this increased risk.
