What is erythritol? What products contain it?

More and more people are deciding to reduce sugar in their diet. Some do it for health reasons, others simply want to feel better and have more energy. Among the many sugar substitutes, one of the most frequently recommended is erythritol. What is it? It is a natural sweetener that looks and tastes like sugar, but does not provide calories and does not cause sudden glucose spikes. Sounds promising, right?

What is erythritol made from and what makes it special?

Erythritol is a type of sugar alcohol that can be found in some fruits, such as grapes, pears or watermelon. It is also found in fermented products, such as wine or blue cheese. In the food industry, it is produced by fermenting glucose with yeast. The effect? A white, crystalline powder resembling sugar, but without its undesirable effects.

Interestingly, erythritol has another superpower – it is not metabolized by bacteria in the oral cavity, so it does not cause cavities. Unlike traditional sugar, which promotes the growth of bacteria responsible for cavities, this sweetener has a neutral effect. For lovers of sweets and a healthy smile, this is really good news.

Learn more about xylitol as well!

How does erythritol work in the body? Does erythritol raise blood sugar?

The biggest advantage of erythritol is the fact that it practically does not affect blood sugar levels. The body does not digest it like regular sugar – most of it is excreted unchanged. Thanks to this, erythritol is especially recommended for people on low-carb diets and diabetics. It is also worth mentioning that unlike some other sweeteners, such as xylitol or maltitol, erythritol rarely causes digestive problems. However, in large quantities it can cause slight flatulence, so as with everything - moderation is key.

And does it have any disadvantages? There is no perfect substance, and erythritol also has its minor drawbacks. It is not suitable for recipes requiring caramelization, because it does not melt and brown like traditional sugar. This can be a problem if you are trying to make homemade caramel or crispy cookies. Some people also feel a slight cooling sensation in their mouth after consuming it. This is nothing serious, but if someone is very sensitive to such effects, it may bother them.

What products contain erythritol?

Erythritol can be bought in its pure form or found in various food products. It is an ingredient in many sugar-free sweets, diet drinks and healthy baked goods. If you want to try it, here are a few suggestions:

·        Pięć Przemian Erythritol – a large package, ideal for everyday cooking and baking,

·        Pięć przemian Gluten-Free Erythritol BIO – an ecological version for people avoiding gluten,

·        NaturAvena Erythritol – a compact package, ideal for beginners,

·        Targroch Erythritol – a versatile choice for drinks and baked goods.

How to use erythritol in the kitchen? How much erythritol is too much?

If you want to limit sugar but don't want to give up the sweet taste, erythritol will work well in many recipes. You can use it to sweeten coffee, tea and cocktails. It is also great for baking – cakes, muffins or pancakes. You just have to remember that it is not suitable for all recipes, because it does not caramelize like regular sugar.

Homemade jams and preserves with erythritol are also a great idea. Thanks to it, preserves are less caloric, but still delicious and naturally sweet. However, if you want the jam to last longer, it is worth adding natural preservatives, because erythritol does not act as a preservative like sugar.

Is erythritol healthy?

Erythritol is one of the most interesting alternatives to sugar. It does not raise blood glucose levels, does not contain calories and does not cause tooth decay. For people who care about their health or are on a keto diet, it is a great solution. Of course, like everything, it is worth using it in moderation and adapting it to your needs.

Erythritol – what is it? Summary

·        Erythritol is a natural sugar substitute that does not raise blood glucose levels and does not provide calories.

·        It is safe for diabetics and people on a low-carb diet.

·        It does not cause tooth decay and is well tolerated by the digestive system.

·        It is not suitable for caramelization, but it works great in baked goods and drinks.

·        It is worth trying if you are looking for a healthier alternative to sugar.

If you haven't tried it yet, it is worth reaching for a small package and testing it in your kitchen. It may turn out that erythritol will become your favorite sweetener!