In the last few years, interest in alternatives to sugar has grown exponentially. Among the most promising options is erythritol, a natural sweetener that is gaining popularity for its unique characteristics.
What is erythritol?
Erythritol is a polyalcohol (or alditol), which sweetens less than sucrose and has the advantage of being low in calories. It can be used as a table-top sweetener instead of sugar and also to prepare cakes, desserts, jams, ice cream and baked goods. Erythritol is also often found in pre-packaged products as a food additive, particularly in those without added sugar such as in non-alcoholic beverages, and is recognisable by the abbreviation E968. It is also found in natural foods such as mushrooms, fruit (watermelon, melon, grapes, pears) and also in some medicines, cosmetics and oral hygiene products. Unlike other artificial sweeteners, erythritol is completely natural and is not associated with complex chemical synthesis.
Main characteristics of Erythritol
One of the most remarkable characteristics of erythritol is its sweetening power, which is about 60-70% of that of traditional sugar (sucrose). Despite this, erythritol is practically calorie-free (about 0.2 calories per gram, compared to the 4 calories per gram of sugar) and does not affect blood glucose levels, making it an ideal choice for people with diabetes or anyone wishing to reduce caloric intake without giving up the sweet taste.
To Whom Can Erythritol Be Useful?
Erythritol is particularly useful for:
- Diabetics and people with insulin resistance: due to its zero impact on blood glucose levels.
- People on a diet or trying to reduce their calorie intake: being practically calorie-free, it is an excellent substitute for sugar in low-calorie diets.
- Anyone who cares about dental health: since it does not cause caries, it is a tooth-safe sweetener.
- Sportsmen and athletes: for those who need to control their intake of simple sugars to maintain optimal performance without glycaemic peaks.
- People with gastrointestinal disorders: while other polyhydric alcohols may cause gastrointestinal disorders (such as bloating or diarrhoea) if consumed in large quantities, erythritol is generally well tolerated. Approximately 90% of ingested erythritol is absorbed by the small intestine and subsequently excreted unchanged through the urine, minimising digestive discomfort.
Conclusion
Erythritol is one of the best natural alternatives to sugar available on the market today. With benefits ranging from weight management to glycaemic control, it is an excellent choice for those seeking a healthy and versatile sweetener. Whether it is to improve one’s diet, manage a specific health condition or simply take care of one’s well-being, erythritol can be a valuable ally in everyday life.
