Let’s be honest—cutting back on sugar is tough. That’s probably why sweeteners like erythritol have become so popular. It’s low in calories, doesn’t spike your blood sugar, and shows up in everything from protein bars to keto cookies. Sounds like a win, right?
Well, mostly. But like anything we put in our bodies, it’s worth taking a closer look. So if you’ve ever wondered about erythritol side effects, you’re in the right place. Let’s break it down together.
What Is Erythritol?
Erythritol is a sugar alcohol that naturally occurs in some fruits. But the kind you find in food products is usually made by fermenting glucose with yeast. It’s about 70% as sweet as sugar but has almost no calories—just 0.24 per gram.
It’s also super popular in low-carb and diabetic-friendly diets because it doesn’t raise blood sugar or insulin levels. But that doesn’t mean it’s completely side-effect free.
The Most Common Erythritol Side Effects? Digestive Issues
Despite its benefits, it’s important to be aware of erythritol side effects. Let’s start with the one most people notice first: digestive issues. If you’ve ever had a sugar-free candy binge and ended up bloated or running to the bathroom, you’re not alone.
Erythritol isn’t fully absorbed in your small intestine. Instead, it travels to your colon, where it can ferment and cause:
- Bloating
- Gas
- Nausea
- Diarrhea
That said, it’s actually better tolerated than other sugar alcohols like sorbitol or xylitol. A study published in Regulatory Toxicology and Pharmacology found that most people can handle up to 1 gram per kilogram of body weight without major issues.
Still, if you’re new to erythritol, it’s smart to start slow and see how your body reacts.
Anecdotal Erythritol Side Effects: Headaches or Dizziness?
Some people say erythritol gives them headaches or makes them feel a little off. There’re some anecdotal reports suggest this, but if you’re sensitive to other sweeteners or prone to migraines, it’s something to keep an eye on.
Emerging Erythritol Side Effects: Cardiovascular Health
One of the biggest concerns making headlines about erythritol lately is its possible link to heart-related issues. A study funded by the National Institutes of Health (NIH) found that people with the highest levels of erythritol in their blood were nearly twice as likely to have a heart attack or stroke over a three-year period compared to those with the lowest levels.
The researchers also ran lab and animal tests showing that erythritol made blood platelets more likely to clot. In mice, this led to quicker artery blockages. Even in a small group of healthy volunteers, just one drink with 30 grams of erythritol caused blood levels to spike dramatically—and those levels stayed high for days.
That said, this study doesn’t prove erythritol causes heart problems. It shows a link, not a direct cause. Plus, a lot of the research was done in lab settings or on animals, which doesn’t always translate to the same effects in humans.
So, while this doesn’t mean erythritol definitely causes heart attacks, it’s a good reason to stay cautious—especially if you already have heart health concerns. More research is definitely needed to know for sure.
So, How Much Is Too Much?
As mentioned in the above NIH study, participants who drank a beverage with 30 grams of erythritol (about what you’d find in a can of sugar-free soda) had a 1,000-fold increase in blood erythritol levels, which remained elevated for several days. This suggests that even a single high-dose exposure can impact the body’s internal environment.
If you’re using erythritol here and there—like a teaspoon in your coffee—you’re probably fine. But if you’re eating multiple “sugar-free” products a day, it might be time to check those labels.
Is It Safe for People with Diabetes?
Yes and no.
Erythritol doesn’t spike blood sugar or insulin levels, making it a popular choice for people with diabetes. It also doesn’t contribute to tooth decay and has a glycemic index of zero.
However, given the emerging cardiovascular concerns, people with diabetes—who are already at higher risk for heart disease—may want to limit their intake until more long-term studies are available.
Should You Avoid Erythritol?
Not necessarily. Like many things in nutrition, context and quantity matter. If you’re using erythritol occasionally and not experiencing side effects, there’s likely no cause for alarm. But if you’re consuming it daily in large amounts—or have a history of cardiovascular issues—it may be wise to cut back or explore alternatives like stevia or monk fruit.
Tips for Using Erythritol Safely
Here’s how to enjoy erythritol without the side effects:
- Start small: Don’t go from zero to five keto cookies a day.
- Check labels: It’s often mixed with other sweeteners that can cause more issues.
- Stay hydrated: This can help ease digestive symptoms.
- Listen to your body: If you feel off, take a break and see if things improve.
Final Thoughts on Erythritol Side Effects
Erythritol can be a helpful tool if you’re trying to cut back on sugar—but it’s not a free pass. Like anything, it’s all about balance. This blog post summarizes erythritol side effects for you to make an informed decision.
If you’re healthy and using it occasionally, you’re probably in the clear. But if you have heart concerns or are loading up on sugar-free snacks every day, it might be time to rethink your sweetener strategy.
Want to keep it simple? Whole foods like fruit, honey (in moderation), or even just less sugar overall might be the way to go.
