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In our attempt to eat healthier, many of us have turned to a substitute for brown sugar and even sugar to enjoy the sweet taste we love without the added calories. One of the popular choices in this category is erythritol, a low-calorie sweetener often found in “sugar-free” or “diet” products. However recent research has raised concerns about whether this seemingly harmless substitute might be doing more harm than good.
What Is Erythritol?
‘Erythritol is a sugar alcohol naturally found in some fruits and vegetables, but the version used in foods is usually produced from corn. It’s about 70% as sweet as sugar but contains almost no calories, making it a go-to choice for those looking to cut down on sugar without sacrificing sweetness.
It’s found in a variety of products like sugar-free candies, baked goods, and even some beverages. It’s also commonly used in combination with other sweeteners in many keto and low-carb products.
The New Research Findings
Recent studies, including those conducted by researchers at the Cleveland Clinic and supported by the National Institutes of Health (NIH), have brought some concerning news to light about erythritol, a substitute for brown sugar. These studies suggest that consuming erythritol may increase the risk of cardiovascular events, such as heart attacks and strokes.
Here’s a breakdown of what these studies found:
- Increased Blood Clot Risk: One of the key findings is that erythritol might lead to an increased risk of blood clot formation. This is particularly worrisome because blood clots can block arteries and lead to serious conditions like heart attacks and strokes.
- Elevated Risk for Vulnerable Groups: The research indicates that people who are already at a higher risk for heart disease, like those with diabetes or existing cardiovascular conditions, might be even more vulnerable to these risks.
Here are some natural alternatives to sugar for your reference.
Why Is This Happening?
You might wonder how a substitute for brown sugar substitute could cause such serious health issues. The researchers believe that when erythritol is consumed in large amounts, it doesn’t get fully absorbed by our bodies. Instead, it can stay in the bloodstream for a while, and this can trigger a process called platelet aggregation, where blood cells clump together and form clots.
Erythritol’s connection to cardiovascular risk is rooted in how our bodies process it and how it interacts with our blood and cells. Here’s a more detailed look at the science behind these concerns:
1. Metabolism and Absorption of Erythritol
- Limited Absorption: Unlike sugar, erythritol is not fully absorbed by the small intestine. About 90% of the erythritol we consume is absorbed into the bloodstream but doesn’t get metabolized by the body. Instead, it circulates in the blood until it is eventually excreted in the urine.
- Longer Circulation Time: Because erythritol stays in the bloodstream for a longer period, it has more opportunities to interact with blood vessels and cells.
2. Platelet Aggregation and Blood Clots
- Platelet Aggregation: One of the significant concerns with erythritol is its potential to promote platelet aggregation. Platelets are tiny blood cells that help form clots to stop bleeding. While this is a normal and essential function, problems arise when platelets become too sticky or clump together too easily.
- Erythritol and Clumping: The studies suggest that high levels of erythritol in the bloodstream may cause platelets to become more prone to clumping together, leading to the formation of blood clots. These clots can block blood vessels, restricting blood flow to vital organs like the heart and brain, increasing the risk of heart attacks and strokes.
3. Impact on Vulnerable Populations
- Pre-existing Conditions: Individuals with conditions like diabetes or metabolic syndrome are often advised to reduce sugar intake and may turn to sugar substitutes like erythritol. Ironically, these individuals might be more susceptible to the harmful effects of erythritol. Their already compromised cardiovascular systems could be further stressed by the increased risk of clot formation.
- Pro-inflammatory Effects: Erythritol might also contribute to inflammation in the blood vessels, exacerbating existing cardiovascular issues. Inflammation is a known factor in the development of heart disease, as it can weaken the walls of arteries and make them more prone to blockage.
4. Concentration in Processed Foods
- High Levels in Sugar-Free Products: This substitute for brown sugar is often found in large quantities in sugar-free or low-carb products because it mimics the texture and taste of sugar. Consuming these products regularly might lead to higher levels of erythritol in the blood than what occurs naturally from eating small amounts of fruit or vegetables.
- Cumulative Effect: If you consume multiple erythritol-containing products throughout the day, the cumulative effect could be a higher risk of triggering these harmful blood clotting mechanisms.
What Should You Do?
With these new findings, it’s understandable if you’re reconsidering your use of erythritol, the most common substitute for brown sugar. Here are some alternative sweeteners that might be safer choices:
- Stevia: A natural sweetener derived from the leaves of the Stevia plant. It’s calorie-free and doesn’t seem to raise blood sugar levels.
- Monk Fruit Extract: Another natural sweetener, monk fruit is much sweeter than sugar, so you can use less of it.
- Honey or Maple Syrup: While not calorie-free, these natural sweeteners are less processed and offer some health benefits, though they should still be used in moderation.
The Takeaway: Your Substitute for Brown Sugar
While more research is needed to fully understand the risks associated with erythritol, it might be wise to limit your intake of this sweetener, especially if you’re at risk for heart disease. As always, the best approach to sweeteners is moderation. Remembering that just because something is labeled “sugar-free” doesn’t necessarily mean it’s healthy.
The key takeaway here is that while erythritol may seem like a safe alternative to sugar, particularly for those trying to manage their weight or blood sugar levels, its effects on cardiovascular health are not fully benign. The way erythritol is absorbed and circulates in the body, combined with its potential to cause platelets to clump together, creates a concerning risk profile, especially for those already at risk of heart disease.
Given this information, it might be wise to monitor your intake of erythritol and consider alternatives, particularly if you have a history of cardiovascular issues or other risk factors.
Read more on how to stop sugar cravings here.
