Erythritol: what the research really says

Key Points:

• Excess added sugar is linked to numerous health issues including obesity, type 2 diabetes, fatty liver disease, cardiovascular disease, inflammation, anxiety, and certain cancers, making sugar reduction a key step for long-term health.
• Erythritol is a popular sugar substitute in baking and low-sugar products because it provides bulk and structure with minimal impact on blood sugar, unlike intensely sweet alternatives like stevia and monk fruit which are better suited for beverages and yogurt.
• A 2023 study found an association between higher blood erythritol levels and cardiovascular events, but many samples predated commercial erythritol use and erythritol is also naturally produced by the body, so causation from dietary erythritol remains unproven.
• Experts emphasize that while concerns about erythritol warrant further research, the harms of excess added sugar are well-established, and erythritol can be a useful tool for most people to reduce sugar intake, especially when used under medical advice for those with cardiovascular risks.
• The recommended long-term strategy is to gradually reduce overall sweetness preference by lowering sugar incrementally in foods and drinks, helping retrain taste buds to crave less sweetness and promoting better health outcomes.