✪ Key Takeaway: Erythritol appears safe for blood sugar control but may increase heart attack and stroke risks in some people.
Introduction
You reach for that packet of erythritol thinking you made the perfect choice for your diabetes.
After all, every diabetes website tells you this sugar substitute has zero calories and does not raise blood sugar levels.
Hi, I am Abdur, your nutrition coach and today I am going to explain whether erythritol is truly safe for people with diabetes and what recent research reveals about this popular sweetener.
How Does Erythritol Affect Blood Sugar Levels?
Erythritol has a glycemic index of zero, which means it does not raise your blood glucose levels after consumption.
Your body absorbs about 90% of erythritol in the small intestine, but it cannot break it down for energy.
Instead, your kidneys filter out most of the erythritol and eliminate it through urine within 24 hours.
This unique metabolic pathway explains why erythritol provides sweetness without calories and does not trigger insulin release.
Multiple studies confirm that erythritol consumption does not affect blood glucose or insulin levels in both healthy individuals and people with diabetes.
From a blood sugar management perspective, erythritol appears to be an excellent choice for people with diabetes.
✪ Fact: Erythritol contains only 0.2 calories per gram compared to 4 calories per gram in regular sugar.
What Are The Recent Safety Concerns?
Recent research published in 2023 and 2024 has raised serious concerns about erythritol safety beyond blood sugar control.
A major study found that people with higher blood levels of erythritol had twice the risk of heart attack, stroke, and death.
The researchers discovered that erythritol may increase blood clotting by making platelets more likely to stick together.
This effect lasted for several days after consuming erythritol, which suggests the cardiovascular risks might persist longer than expected.
Another concerning finding showed that erythritol might affect brain health by potentially crossing the blood-brain barrier.
However, these studies have limitations and more research is needed to establish definitive cause-and-effect relationships.
✪ Note: The cardiovascular risk studies focused on people who already had heart disease or diabetes complications.
How Much Erythritol Is Safe To Consume?
The FDA considers erythritol generally recognized as safe for consumption without specific daily limits.
Most people can tolerate up to 1 gram per kilogram of body weight without experiencing digestive issues.
For a 70-kilogram person, this translates to about 70 grams daily, which equals roughly 18 teaspoons.
However, consuming more than 50 grams at once may cause digestive discomfort including bloating, gas, and diarrhea.
Given the recent safety concerns, many nutrition experts now recommend limiting erythritol intake to moderate amounts.
A conservative approach would be using erythritol occasionally rather than as your primary sweetener throughout the day.
✪ Pro Tip: Start with small amounts and gradually increase to assess your individual tolerance level.
Should People With Diabetes Avoid Erythritol?
The answer depends on your individual health status and risk factors.
If you have diabetes without cardiovascular complications, occasional erythritol use appears relatively safe for blood sugar management.
However, if you have existing heart disease, high blood pressure, or a history of stroke, you might want to choose alternative sweeteners.
Natural options like stevia, monk fruit, or small amounts of raw honey might be better choices for some people.
The key is finding a balance between blood sugar control and overall cardiovascular health.
Always discuss sweetener choices with your healthcare provider, especially if you have multiple health conditions.
✪ Fact: People with diabetes have 2-4 times higher risk of cardiovascular disease compared to those without diabetes.
The Bottom Line
Erythritol effectively manages blood sugar levels but recent studies suggest potential cardiovascular risks that cannot be ignored.
The safest approach to any sweetener is moderation and variety rather than relying on one option exclusively.
I would love to hear about your experiences with erythritol or any questions you have about sugar alternatives for diabetes management in the comments below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in creating this article:
- Healthline: Erythritol and Diabetes
- PMC: Erythritol Research Study
- Cleveland Clinic: Erythritol Health Information
- Diabetes Journals: Erythritol Cardiovascular Study
