The consumption of sweeteners has noticeably increased over the years, mainly due to the harmful effects of consuming sugars in large quantities.
The World Health Organization (WHO) recommends reducing daily sugar intake to less than 10% for both adults and children, and if this percentage were below 5% of calorie consumption, it would be even more beneficial for health.
Despite this, it's true that while its use should be moderated, the real problem is excessive consumption, and this is what the Organization of Consumers and Users (OCU) points out, which also distinguishes three groups of sweeteners:
- Natural sugars
- Intensive sweeteners
What is Erythritol?
It is a sweetener that belongs to the group of naturally occurring polyols and is found in fruits, vegetables, and some fermented products like beer. It is a carbohydrate but is neither sugar nor alcohol.
Most of the erythritol consumed by the body is not metabolized, and its caloric contribution is less than 0.2 kcal per gram. This has made it the commercial substitute for sugar, as it contains up to 70% of its sweetness.
Moreover, as indicated by a study, it does not alter or increase the levels of glucose and insulin in the blood, nor does it affect cholesterol or triglyceride levels. Therefore, it can be consumed by people with diabetes or obesity.
Properties and Benefits
By itself, erythritol does not provide much, as it is virtually calorie-free unless combined with other substances or other sweeteners. It contains no fats, proteins, or macronutrients.
Carbohydrates hardly affect the body in terms of nutritional composition, making it suitable even for people with diabetes. It has a very low glycemic index and is gluten-free, lactose-free, and fructose-free.
Its benefits stem from the sweetening power it brings to foods and beverages, naturally sweetening without adding any calories or sugars. The effects it may have on the body depend on what it is combined with or how it is used.
It is also beneficial in diets that focus on controlling or losing weight, gradually reducing the consumption of sweets, desserts, and sugary beverages, thereby increasing the satiety of the diet if well planned. Similarly, it is a good ingredient for preparing specific dishes and foods for athletes looking to increase muscle mass or energy consumption without experiencing glycemic effects or reduced sugar intake.
In addition to this, it should be noted that the selected erythritol should be of quality, and its exact composition should be verified, as it can vary and even, in some cases, be combined with other sweeteners to enhance its sweetening power.
A perfect option is Matcha & CO's Erythritol. It has a sweet and pleasant taste, does not affect blood sugar levels, contains only 0.24 kcal per gram, and does not cause cavities or adverse effects. Moreover, it pairs perfectly with Matcha & CO's Matcha Tea.