Erythritol Safety & why I now recommend against it
Erythritol Safety - Is It the End for the Sweetener Erythritol?
For me, and for the recommendations I make to clients, yes it is.
Non-nutritive sweeteners, sometimes referred to as "artificial" sweeteners, are a complicated topic.
For several of them, there is evidence suggesting potential harms.
However, there is also evidence that some sweeteners can have favourable effects on weight management and blood glucose regulation, across epidemiological research, intervention trials and even individual N=1 experiences.
So the picture isn't straightforward.
What About Other Sweeteners?
A typical "avoid" list of non-nutritive sweeteners might include:
Aspartame
Acesulfame K
Cyclamate
Saccharin
Sucralose
The polyol, or sugar alcohol, family has generally been viewed somewhat differently.
If you could tolerate the gastrointestinal effects, xylitol and erythritol offered an appealing combination of sweetness with negligible caloric and glycaemic impact.
This made them particularly popular in low-carbohydrate and ketogenic products.
Erythritol has become increasingly common in products such as:
Low-carb confectionery
Snack bars
Protein bars
Baking mixes
Keto desserts
It is also frequently combined with stevia to produce a smoother sweetness profile.
Erythritol Safety: What Does the New Research Show?
A recent study has raised another potential concern about erythritol.
Researchers exposed human blood-brain barrier cells to concentrations of erythritol comparable to those that could result from consuming an erythritol-sweetened beverage.
They observed several concerning effects.
Oxidative Stress and Cell Damage
The researchers found evidence that erythritol exposure increased oxidative stress within the cells.
This was associated with impaired cellular function and, at higher levels, cell death.
Erythritol also disrupted the production of nitric oxide, a molecule that plays an important role in regulating blood vessels and blood flow.
These findings raise an interesting question about whether habitual exposure to erythritol could potentially affect vascular and brain health.
But there is a very important caveat.
This Was a Cell Study, Not a Human Trial
The researchers conducted this experiment using cells in a laboratory setting.
In other words, this was essentially a sophisticated "petri dish" experiment.
That means we cannot conclude from this study that erythritol causes these effects in humans.
The concentrations, exposure conditions and biological environment inside an isolated cell culture are not the same as consuming erythritol as part of a normal diet.
More research, particularly well-designed human studies, is needed. Erythritol safety is a worrying question mark rather than a definite harm.
So why am I changing my own recommendation?
Why I'm Choosing to Avoid Erythritol?
The Precautionary Principle
For me, this comes down to the precautionary principle.
The evidence is currently limited.
We have observational evidence raising concerns, alongside this new cell-based study. Neither provides definitive evidence that habitual erythritol consumption causes harm in humans.
The potential downside is enough to make me question whether it is worth using.
When I look at the potential benefits, the decision becomes easier.
Erythritol's primary purpose is to provide sweetness.
That's useful, but hardly essential.
And there are alternatives.
What Are the Alternatives to Erythritol?
If we restrict the discussion to direct sweetening agents, there are several options I would consider before erythritol.
These include:
Stevia
Monk fruit
Allulose
The choice depends on the individual, the quantity being used, taste preferences and the wider dietary context.
There is another consideration that I think is even more important.
The Bigger Question: Why Are We Adding Sweetness?
It's Not Just About Which Sweetener You Choose
The conversation around sweeteners can become overly focused on which molecule is "safe".
What about this question though . . .
What role does sweetness play in your overall diet?
There is nothing inherently wrong with enjoying sweet foods.
Food is about more than nutrient composition.
There is pleasure, culture, social connection and enjoyment.
For some people, reducing reliance on highly sweetened foods altogether may be more valuable than simply swapping one sweetener for another.
And if you genuinely want something sweet?
Well...
There is always maple syrup. 🍁
The Bottom Line?
I don't think the current evidence is strong enough to say that erythritol has been proven harmful to humans.
The latest cell-based research is interesting and concerning, but it needs to be interpreted in context.
However, when a food additive offers little nutritional benefit beyond sweetness and there are reasonable alternatives available, I think the precautionary approach is sensible.
For that reason, erythritol is no longer a sweetener I would choose for myself or routinely recommend to clients.
As always, the wider dietary pattern matters far more than any single ingredient.
Have you used erythritol?
Will this research change how you use it?
And what's your approach to sweetness?
My clients enjoy clear, specific, actionable guidance on how to use diet, supplementation, lifestyle and functional testing to reach their personal health goals and resolve their health issues.
Why not book a Personal Health Strategy call to find out how we would enable better health for you? 📲
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