What is erythritol and is it safe? What science says

If you’ve been exploring healthier alternatives, you’ve probably stumbled upon a name that sounds more like a chemistry experiment than a kitchen staple: erythritol. You’re not alone in wondering:

What even is erythritol?
Is it actually natural?
And most importantly— is it safe?

Let’s break it down. Science-style. But also the way you’d explain it to your cousin while passing around a plate of sugar-free laddoos.

First things first—what is erythritol?

Erythritol is a type of sugar alcohol that occurs naturally in some fruits like watermelon, grapes, and pears, and is also made during fermentation of certain starches like corn or wheat. It’s around 60-80% as sweet as sugar—but contains zero calories.

It has become a go-to ingredient in low-calorie, diabetic-friendly, and keto-approved snacks, sweets, and drinks around the world.

Wait—what’s a sugar alcohol? Will it get me drunk?

The “alcohol” in sugar alcohols has nothing to do with the kind you find in Old Monk or Breezers. It’s just a chemical classification. Sugar alcohols are a group of sweet compounds that the body doesn’t fully digest. Think of them as carbs that act sweet, but don’t behave like sugar in your bloodstream.

Erythritol is special because:

• It has zero calories
• Doesn’t raise blood sugar or insulin levels
• Doesn’t cause tooth decay
• Is better tolerated by the gut compared to other sugar alcohols like xylitol or sorbitol

How does erythritol work in the body?

This is where things get a little science-y—but stick with us.

When you eat erythritol:

• It gets absorbed in your small intestine (unlike other sugar alcohols).
• It doesn’t get metabolized into energy like glucose or fructose.
• It travels through your body unchanged and is excreted via urine within 24 hours.

This means erythritol barely touches your metabolic system. That’s why it doesn’t spike blood sugar or insulin—making it safe for diabetics, insulin-resistant folks, and even those with PCOS.

Why is erythritol in everything these days?

Here’s why brands love it:

• Tastes like sugar (no weird aftertaste like stevia)
• Adds bulk and texture to baked goods
• Stays stable under heat (great for baking!)
• Doesn’t crystallize weirdly like some other sweeteners
• Combines well with monk fruit and stevia to give a more sugar-like profile

And unlike other sugar alcohols, erythritol usually doesn’t cause bloating or digestive issues in small to moderate amounts.

But is erythritol really safe?

This is the million-dollar question—and the short answer is:

Yes, erythritol is considered safe for most people.

Let’s look at the science:

1. Backed by global food authorities

• U.S. FDA: Classified erythritol as generally recognized as safe (GRAS).
• European food safety authority (EFSA): Approved for use in food and beverages.
• Japan: Has been using erythritol safely since the 1990s.

2. No impact on blood sugar or insulin

Multiple studies have confirmed that erythritol does not raise blood sugar or insulin, making it suitable for:

• Diabetics
• People with PCOS or insulin resistance
• Keto and low-carb dieters

3. Gut-friendly for most people

Unlike other sugar alcohols like xylitol and sorbitol that can cause bloating, gas, or diarrhea in moderate amounts, erythritol is absorbed before it reaches your colon—so it doesn’t ferment in your gut (the main cause of gas and bloating).

But—and this is important—large amounts can still cause mild digestive discomfort, especially in sensitive individuals. So moderation is key.

4. Recent controversy? Let’s talk about the 2023 study

A 2023 study in Nature Medicine sparked concern by associating high blood levels of erythritol with increased cardiovascular risk. However, it’s important to understand the context:

• The study was observational, meaning it showed correlation—not causation.
• Participants were already at high risk for heart disease (elderly, diabetic, or obese), and their bodies may have naturally produced more erythritol due to metabolic dysfunction.
• The amounts studied were much higher than what typical diets or sweetener use would involve.

Regulatory bodies like the FDA and EFSA continue to recognize erythritol as safe. Used in moderation, especially by healthy individuals, erythritol remains a science-backed option for reducing sugar intake without compromising taste or health.

There’s no official upper limit to how much erythritol one should consume but up to 1 gram per kg of body weight per day is well tolerated.

So, is erythritol worth trying?

If you’re trying to reduce sugar, manage your weight, or balance your blood sugar without sacrificing sweetness, erythritol is a fantastic tool—especially when used mindfully and in combination with other natural sweeteners.

Pros:

• Zero calories
• Zero glycemic impact
• Natural fermentation process
• Safe for diabetics and keto lifestyles
• Minimal digestive side effects (compared to other sugar alcohols)

Cons:

• May cause bloating in large amounts
• Slight cooling sensation in the mouth
• Can be overused in “diet” products—read your labels!

Final takeaway: Sweet—but smart.

Erythritol is not a miracle ingredient—but it’s a powerful ally if you’re on a mission to cut down on sugar without giving up sweetness.

It’s science-backed, body-safe for most, and flexible enough for everything from protein bars to besan halwa.