As consumers become more interested in foods without added sugar, the number of products with artificial and alternative sweeteners is steadily increasing. But when are sugar alternatives worse than the sugar they replace?
Take erythritol, a sugar alcohol used in a number of packaged drinks and desserts. Although often used in foods marketed as healthy options, erythritol has recently been suspected of increasing the risk of long-term cardiovascular disease (CVD).
Erythritol is one of the most common sugar alternatives used in “sugar-free” and low-carb foods. While it has long been considered a safe sugar substitute, recent research has raised questions about a possible link between erythritol and cardiovascular disease. Here’s what current studies have found.
What is Erythritol?
Erythritol was discovered in mid 1800s as an ingredient in algae, lichens and grasses, but not used as an ingredient until Japan developed it for use since 1990.
In 1997, the FDA designated erythritol as generally recognized as safe (GRAS). And although the FDA has not officially established an ADI (Acceptable Daily Intake) for erythritol, it is recommended that consume less than 0.5 g per kg of body weight.
While this is higher than many other sugar alcohols, it is known that Too much erythritol can lead to diarrhea and therefore electrolyte imbalance.
These days, erythritol is used to sweeten a number of widely consumed packaged foods: Halo Top frozen dessert, Lily’s chocolate products, some flavors of Catalina Crunch chocolate chip cookies, Virgil’s zero sugar soft drinks, and Legendary Foods protein bars.
Many of these are presented as healthier options than traditional sugary processed foods. Erythritol is sometimes used in combination with stevia and is labeled as “sugar free.”
The interest in erythritol stems from the fact that it is lower in calories than sugar and has little effect on blood sugar.
Erythritol and heart health
Recent studies on sugar alternatives are troubling when considering any association between erythritol and heart disease.
One study in particular found that Higher circulating levels of erythritol have been linked to heart attack, stroke and even death within three years.
An additional study of erythritol found that sugar alcohol directly affected the existing platelets in the bloodmaking them more prone to clotting and thrombosis that can lead to heart attacks and strokes.
Overall, people with The highest erythritol levels were twice as likely to have a cardiovascular event within three years such as those with lower levels.
And while it’s easy to dismiss this as offering an “everything in moderation” approach, Another study found that even within 30 minutes of consuming a serving of erythritol drink, circulating levels increased.
Where does erythritol come from?
It’s understandable to think that erythritol would be a safe choice for two reasons: it occurs naturally in food and our bodies actually produce it.
Erythritol occurs naturally in small amounts in certain fruits, algae and honey as well as fermented foods such as soy sauce, cheese and wine. But these are not the sources of erythritol found as a food additive. For the most part, this it comes from the fermentation of either yeast or corn. And unfortunately, most of them corn is now genetically modified. Unless a food with erythritol is labeled as organic and/or non-GMO, it may come from a GMO source.
Erythritol is also produced inside our body, but in very small amounts.
It is synthesized by red blood cells from glucose via the pentose phosphate pathway. This path is increased in states of oxidative stress and in people with pre-existing cardiovascular disease.
This means that consuming erythritol is even more dangerous if you are already at a higher risk of cardiovascular disease.
Who should limit or avoid erythritol?
There are so many factors for cardiovascular risk: smoking, exercise, inflammation, diet, genetics.
While consuming sugar alcohols like erythritol may seem like a lower priority, emerging evidence suggests the association shouldn’t be ignored.
For some people, the occasional packaged food with erythritol probably won’t cause permanent harm. But if you are one of them nearly half of Americans suffer from some form of cardiovascular diseaseit would be wise to avoid it.
Understanding emerging nutrition research is an important part of helping clients make informed nutritional choices. Interest and careers in nutrition therapy are growing, and the Nutrition Therapy Institute has been a leader in nutrition education for decades.
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About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her private nutrition therapy practice. She now offers writing and editing services to nutritionists and other health professionals around the world through her business, Family Tree Nutrition.
Pictures:
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Image by Bruno from Pixabay
