Erythritol: what it is and how it differs from sugar

Erythritol is a sugar alcohol, food additive E968, used as a sweetener. It is less sweet than sucrose and provides fewer calories; below are its composition, products, and what is known about its safety.

What erythritol is

Erythritol (erythrite, erythrol) is a four-carbon alcohol, a tetrit, with the formula C4H10O4 and food additive E968 under the Codex Alimentarius. It is white, odorless crystals: molar mass 122.14 g/mol, melting point 121.5 °C, boiling point 329–331 °C, good solubility in water. Sweetness is 60–80% that of sucrose.

In nature only one isomer occurs — meso-erythritol: it has been found in the lichen Roccella tinctoria, in fruits, and in fermented products. In 1950 it was found in yeast-fermented molasses; commercially, erythritol is a mixture of isomers. It was discovered in 1848 by the Scottish chemist John Stenhouse, isolated in 1852, and has been sold in Japan since the 1990s; at retail it is called "melon sugar," although it is produced from yeast.

In the human body, erythritol isomers are practically not metabolized: more than 90% are excreted unchanged. It causes a smaller rise in blood sugar after eating and does not cause tooth decay.

How erythritol differs from sugar in composition and calories

Sucrose is a disaccharide of glucose and fructose; 4 g of sugar provides 16 kcal. Sugar alcohols are absorbed more slowly and provide roughly half the calories of sugar.

Guidelines for added sugar: the AHA — no more than 100 kcal per day for women (about 6 teaspoons, 24 g) and 150 kcal for men (about 9 teaspoons, 36 g); the Dietary Guidelines for Americans — no more than 10% of daily calories.

Fewer calories does not mean healthier: carbonated drinks are associated with tooth erosion due to acid, regardless of the sweet component.

Where it is found in products

Erythritol is an ingredient in confectionery, desserts, beverages, chewing gum, and products for people with diabetes; it is also the base of many blends with stevia and monk fruit. Sorbitol, xylitol, and mannitol are typical fillers in products labeled "sugar-free," "for diabetics," and "low carb."

What is known about the safety of sweeteners

Approved sweeteners undergo a safety assessment; the acceptable daily intake (ADI) is the maximum considered safe for daily consumption over a lifetime. Aspartame is not suitable for phenylketonuria — the label will carry a warning about the source of phenylalanine.

Data on weight are heterogeneous: short trials show that drinks with calorie-free sweeteners instead of sugar-containing ones reduce energy intake; long-term observational studies are contradictory and limited. There is no evidence that sweeteners increase appetite in humans.

Polyols in large amounts can have a laxative effect. It is believed that, unlike other sugar alcohols, erythritol less often causes stomach upset, although as a polyol in excess it can also act as a laxative. One study linked erythritol to a moderately increased risk of heart attack, stroke, and death; further work is needed, and a single study does not establish causation.

How to read the ingredient list on packaging

E-numbers duplicate names — look for both. "Sugar-free" and "for diabetics" do not mean "calorie-free."

• E968 — erythritol, E420 — sorbitol, E967 — xylitol.
• E960 — steviol glycosides, E955 — sucralose, E950 — acesulfame K, E954 — saccharin.
• E951 — aspartame; for phenylketonuria a note about phenylalanine is required.

Using a sweetener is not in itself a reason to call an ambulance; 103/112 — for life-threatening conditions, such as signs of stroke or heart attack.

This material is for reference: it is not a recommendation and does not replace a doctor's consultation — diet should be discussed with a doctor, not with a label.

This content is for reference and does not replace a doctor's consultation. Medical disclaimer