Erythritol: calorie content and composition of the sweetener, benefits and harms to the body * Crossfit

Erythritol is a natural sweetener with a sweet taste, after which there is a slight chill in the mouth, similar to the aftertaste of mint. The sweetener is recommended for people suffering from diseases such as diabetes and obesity. In addition, the sugar substitute will help anyone who wants to lose weight but cannot completely eliminate sweets from their diet. Erythritol is often used by athletes who follow a healthy diet.

Sugar substitute composition and calorie content

The erythritol sugar substitute is 100% naturally derived from starchy plants such as corn or tapioca. The calorie content of the sweetener per 100 g is 0-0.2 kcal.

Erythritol, or, as it is also called, erythritol, is a hybrid molecule that contains the remains of sugar and alcohol, since initially this compound is nothing more than a sugar alcohol. The product contains no carbohydrates, fats or proteins. Moreover, even the glycemic index of the sweetener is 0, while the insulin index reaches 2.

The sweetness of erythritol is approximately 0.6 units of sugar. Outwardly, it looks similar: a white crystalline powder without a pronounced odor, which dissolves easily in water.

Note: the chemical formula of the sweetener: С₄H₁₀ABOUT₄.

In the natural environment, erythritol is found in fruits such as pears and grapes, as well as melon (which is why erythritol is sometimes called a melon sweetener).

Important! For normal body functioning, the daily intake of the sweetener is 0.67 g per 1 kg of body weight for men, and 0.88 g for women, but not more than 45-50 g.

The benefits of erythritol

The use of the supplement has no particular effect on the state of health. However, the sweetener is definitely not harmful to the body.

Its main advantages over other sweeteners:

When erythritol enters the body, the amount of sugar in the blood does not rise and the level of insulin does not jump. This circumstance is most valuable for diabetics or those who are at risk.
The use of a sweetener does not increase the level of bad cholesterol in the blood, which means it will not lead to the development of atherosclerosis.
Compared to sugar, the advantage of erythritol is that the sweetener does not spoil the teeth at all, since it does not feed the pathogenic bacteria that are in the oral cavity.
Erythritol does not destroy the intestinal microflora when it enters the colon, since 90% of the sweetener enters the bloodstream at the stage of the small intestine, and then is excreted by the kidneys.
Not addictive or addictive.

The obvious benefit of erythritol is its low, one might even say, absent calorie content, for which it is appreciated not only by diabetics, but also by people who are losing weight.

How to use and where is erythritol used

Erythritol is used in cooking, for example, for baking, while heat treatment does not deprive the product of sweetness. It can be used to make ice cream or marshmallows, add to pancake dough and even hot drinks.

Nutritionists recommend including foods with a sweetener in the diet in case of metabolic disorders or if you are overweight.

In addition, many medical professionals are confident that the systematic use of erythritol does not just not spoil the teeth, but also improves the condition of the enamel.

For these reasons, the sweetener is added:

oral care products (rinses and bleaches);
Chewing gum (which has a sugar-free mark)
in whitening toothpastes.

And also for industrial purposes, erythritol is added to tablets to eliminate unpleasant odor and bitter taste.

Natural energy drinks and smoothies are made with the sweetener, which are not always famous for their pleasant taste, but are very useful for weight loss and the functioning of the body as a whole.

Contraindications and harm from sugar substitutes

The harm from eating a sweetener can only be caused by a violation of the recommended daily dose. In addition, the negative effect of the sweetener can manifest itself in the presence of any contraindications to its use, for example, individual intolerance to the product. In other cases, erythritol is completely safe and does not affect the deterioration of health in any way.

Another point worth mentioning is the slight laxative effect of the sweetener, which occurs if you consume more than 35 g of product at a time.

In more advanced cases of overeating (if erythritol is eaten more than 6 teaspoons), you may experience:

bloating;
convulsions;
rumbling in the stomach.

Important! In case of nausea or diarrhea, you should check if you have an individual intolerance to the product.

Conclusion

Erythritol is the safest and most harmless sugar substitute available. The product is completely natural and has no calories or carbohydrates. It is great for diabetics, weight loss people, and athletes. The permissible daily intake is several times higher than that of any other sweetener. Indications for use - individual intolerance, allergies and exceeding the permissible dosages.