Navigating the Confusion of Sugar Substitutes: The Latest on Erythritol

Staying healthy can often feel confusing, especially with constantly evolving research about what’s safe and what’s not. The latest concern involves erythritol, a sugar substitute frequently added to popular sweeteners like monk fruit and stevia. While these sweeteners are marketed as healthier alternatives to sugar, it turns out erythritol may pose significant risks to your cardiovascular health. It's essential to check your labels and avoid products containing erythritol.

Given that erythritol is commonly used in "sugar-free" products and is often added to sweeteners marketed as safe for people with diabetes, this research raises red flags. The findings suggest that while erythritol is currently considered safe by regulatory agencies like the FDA, its long-term effects on cardiovascular health warrant further investigation.

The Research on Erythritol and Cardiovascular Risks

A recent study conducted by the Cleveland Clinic found that erythritol is linked to an increased risk of major cardiovascular events, including heart attacks and strokes. Researchers analyzed data from over 4,000 people across the U.S. and Europe and discovered that those with higher erythritol levels in their blood were more likely to experience these adverse events.

The study also explored how erythritol might contribute to these risks. The researchers found that erythritol can make blood platelets more prone to clotting, leading to dangerous cardiovascular complications. This was confirmed through tests on human blood samples and animal models, where the ingestion of erythritol significantly increased clot formation.

Reducing Sugar: Healthier Low-Glycemic Alternatives

If you’re looking to reduce your sugar intake without compromising your health, it's important to consider alternatives that have a lower impact on blood sugar levels.

Low-Glycemic Sugar Alternatives:

Raw Honey: While it has a glycemic index between 35 and 60, honey is a natural option that raises blood sugar more slowly than refined sugar. Raw is going to be better than processed.
Raw Maple Syrup: With a glycemic index of around 54, maple syrup is another natural sweetener that impacts blood glucose levels less than table sugar. Raw maple syrup is going to be better than processed.
Agave Nectar: Often marketed as a low-GI sweetener, agave nectar has a glycemic index between 15 and 30. However, it's high in fructose, which may have other health implications.
Coconut Sugar: This sweetener has a glycemic index of about 35, making it a lower-GI option compared to honey and maple syrup.

Zero-Glycemic Sweeteners:

Monk Fruit: Monk fruit sweetener has a glycemic index of zero because it contains mogrosides, which do not raise blood sugar levels. It's a great option for those managing diabetes or following a low-GI diet. However, be cautious when purchasing monk fruit sweeteners, as they are often mixed with erythritol. Always check the label and choose products that do not contain erythritol.
Stevia: Stevia also has a glycemic index of zero. It’s derived from the Stevia rebaudiana plant and does not affect blood glucose levels. As with monk fruit, make sure to select stevia products that do not include erythritol as an ingredient.

In light of the new findings about erythritol, it's crucial to be vigilant about what’s in your sweeteners and to opt for safer, lower glycemic alternatives when possible. By making informed choices, you can reduce your sugar intake while safeguarding your health.

For more details on the research conducted by the Cleveland Clinic, you can visit their webpage here (Cleveland Clinic).

Dr. Kim Drolet, DACM, LAc