What is Erythritol? Everything you need to know about Erythritol

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What is Erythritol?

Erythritol is an alternative sweetener found in many Keto or low carb packaged goods and recipes, it’s referred to as a sugar alcohol (more on that soon).

Most alternative sweeteners are referred to as alternative sweeteners because they add sweet to products or baking but don’t usually carry with them an impact on blood sugar or insulin. This typically makes these products safe for certain dietary protocols.

Erythritol is unique compared to other sugar alcohols because the manufacturing process involves fermentation.

Erythritol is 70% as sweet as regular sugar.

Erythritol is a 1 on the glycemic index. That’s really low!

Erythritol is available commercially in a few different varieties:

Granular Erythritol

This type of sweetener is typically made with a little monk fruit and we’ve found that brands selling granular Erythritol sometimes market their sweetener as a monk fruit sweetener. However, many of these products contain more Erythritol than monk fruit.

Granular Erythritol is typically used for baking. You may notice that if you use the wrong ratio of sweeteners (too much Erythritol) you may taste what’s referred to as a “cooling effect” that’s hard to explain unless you experience it. Granular Erythritol is used in many Keto recipes and is a common sweetener for those trying avoid high carb desserts (diabetics, etc).

Powdered Erythritol

With a very similar constancy of regular powdered sugar, powdered Erythritol is typically used in recipes where the sweetener needs to provide a smooth texture. Examples of recipes using this alternative sweetener with the need of a smoother texture than what granular Erythritol may include: frosting, dressings, sauces, glazes, etc.

Brown Sugar Erythritol

Let’s first review how brown sugar is made. Brown sugar is usually created by combining molasses with boiling sugar. Another option for making brown sugar is to simply coast the white granulated sugar with molasses. Either way, you use molasses.

Molasses is basically just carbohydrates. This means that using molasses (especially on a therapeutic Ketogenic diet) would be out of the question. If you find a product that doesn’t use molasses it’s likely the brown sugar flavor is being derived from flavorings added to the Erythritol and not molasses.

It’s also possible that Keto approved alternative brown sugar sweeteners may also be using: malt extract (high in carbs but low in volume), vegetable glycerine, and more.

What are Sugar Alcohols?

Not digested like sugar, they act more like dietary fiber in your system. This means: when you see carbs derived from sugar alcohols on the nutrition facts, they can subtracted from total carb count (AKA net carbs). Sugar alcohols are a type of FODMAP, which may cause stomach upset and bloating in some people.

Sugar alcohols do NOT contain ethanol.

Are there other sugar alcohols in addition to Erythritol?

Erythritol is considered one of the better or “healthier” sugar alcohol options. Here’s a complete list of sugar alcohols:

Sorbitol

Sorbitol is naturally occurring in some fruits. Sorbitol is typically made with dextrose derived from cornstarch. 60% as sweet as sugar. 4 on the glycemic index.

Mannitol

Mannitol is also found in nature in a variety of plants. These plants include: mushrooms, strawberries, onions, etc. However, Mannitol is typically made using fructose from cornstarch. 60% as sweet as sucrose (table sugar). 2 on the glycemic index.

Interesting to note that Mannitol is sometimes used as a medication. Mannitol may help to decrease pressure in the eyes among other things. Medically, it’s given by injection.

Maltitol

Maltitol is higher on the glycemic index than Erythritol, it comes in at a 35. For details of how other sugars compare, view this post on glycemic index for sweeteners. 75% as sweet as regular sugar.

Hydrogenated Starch Hydrolysates

“Hydrogenated starch hydrolysates (HSH) are mixtures of polyhydric alcohols such as sorbitol, maltitol, and higher-order sugar alcohols.” –Source

Hydrogenated starch hydrolysates are made from starch, typically cornstarch. The sweetness of hydrogenated starch hydrolysates ranges from 20% to 50% that of regular sugar.

Xylitol

Typically known to have more of a cooling (or minty) taste than other sugar alcohols; Xylitol is typically used in candies and gum. Xylitol can be made from a few different materials, like: birch wood, corncobs, and leftover sugar cane stalks. Xylitol is basically just as sweet as sugar. 7 on the glycemic index.

Isomalt

Isomalt is used primarily for its sugar-like physical properties. Similar to many of the other sugar alcohols, Isomalt is thought to have little to no impact on blood sugar, and does not stimulate the release of insulin. Isomalt is also considered to be “tooth-friendly”. Isomalt is made from sugar but only tastes around 55 percent as sweet.

Isolmalt is a 2 on the glycemic index.

Lactitol

Lactitol is a 3 on the glycemic index and is typically made by the catalytic reduction of lactose using hydrogen under high pressure. 35% as sweet as regular sugar.

Is Erythritol Keto friendly?

Yes, Erythritol is a suitable sugar replacement for those on a Keto diet. I’ve been testing it via CGM (See CGM Testing Results for Keto Products) since 2018 and have found ZERO impact to blood sugar across ALL testing (I don’t get a glucose spike when I consume Erythritol in products or as a stand alone ingredient). Also, it’s a (1) on the glycemic index (which is low). Read the Glycemic Index post to better understand how all sweeteners compare.

By all consideration, in relation to blood sugar control, it’s perfectly safe for those on a Ketogenic diet, diabetics, pre-diabetics, and the general population.

How is Erythritol made?

Erythritol is found naturally in some foods, however it needs human intervention to be used as a stand alone sweetener. Erythritol is considered a man-made sweetener.

Erythritol is produced in an industrial process starting with enzymatic hydrolysis of the starch from corn (generating glucose). Glucose is typically then fermented with yeast.

What is Erythritol good for and what should I expect from it?

• Will not negatively impact teeth (Erythritol is not going to impact tooth decay like sucrose).
• 0.24 calories per gram
• Is a sugar alcohol (may cause stomach discomfort and bloating).
• Is a great option for those managing blood sugar (diabetics, low carb and keto diets).
• Used as a 1:1 ratio sugar replacement.
• Incorrect ratios in a product using Erythritol may cause a cooling effect.
• Is found in nature but needs human intervention to become an end product.

What are some products using Erythritol?

Click on any of the product images below to view more.

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