CMO @ Fastic
Erythritol, an artificial sweetener, doesn’t break a fast as it has minimal calories and doesn’t increase glucose levels in the blood. Erythritol as a sugar alternative is suitable for intermittent fasting for weight loss.
Erythritol is a sugar alcohol used as an artificial sweetener. It’s a manmade sugar alternative with the same sweet taste but only six percent of the calories of sugar.
It’s used as a standalone sweetener and also as an additive in other artificial and natural sweeteners with low or no calories.
According to a publication in Nutrients, erythritol is mostly absorbed in the bloodstream when ingested, unlike other sugar alcohols that pass through the digestive tract to the colon unabsorbed. It’s then expelled through the urine.
If you’re fasting for weight loss, erythritol is a viable alternative to table sugar, which is high in calories. But using artificial sweeteners with zero calories isn’t enough. You have to follow through a consistently stay in caloric deficit and make food choices according. This can be made easy with the Fastic app, which is basically a fasting companion that helps you keep track of your food and drink intake.
Erythritol has become a popular alternative to sugar because of its low-calorie profile. Per gram, erythritol has just 0.24 kcal, compared to 4 kcal for regular sugar. Since this number is so low, erythritol is generally considered zero-calorie. Even the United States Department of Agriculture (USDA) considers pure erythritol zero-calorie. As a result, most erythritol brands are marketed as zero-calorie sweeteners.
Contrary to other sugar alcohols like sorbitol, erythritol is absorbed in the bloodstream. However, research indicates that it doesn’t activate an insulin response as it doesn’t spike glucose levels. Most of the erythritol is ejected from the body within 24 hours through urine without degradation.
Since this sugar alternative doesn’t increase insulin or glucose levels in the body, it’s safe to consume during a fast.
Erythritol lends nearly the same level of sweetness as its equivalent amount of sugar. One teaspoon of erythritol will be 80 percent as sweet as one teaspoon of table sugar. So you don’t need too much erythritol to sweeten your drinks or food.
During fasting, you can use it to sweeten zero-calorie drinks like tea that don’t spike an insulin response. Throughout the day, the recommended intake limit for erythritol is about 14 teaspoons for healthy men and 15 teaspoons for women. However, this artificial sweetener is well-tolerated up to 19 teaspoons spread throughout the day.
That said, just because it’s tolerated doesn’t mean you should consume too much of it. Anything in excess, even if it doesn’t increase glucose levels, is not good. You don’t want to risk activating an insulin response.
It’s best to space out your intake throughout the day so you can remain within the recommended limit.
Erythritol is generally safe for consumption with no side effects. However, only recently, a study linked its consumption with the risk of heart attack. More research is needed to confirm the link further.
Erythritol, when consumed in moderation, doesn’t impact gut health, as opposed to other artificial sweeteners that can impact the gut microbiome. So, if you’re not eating large amounts of erythritol daily, it won’t upset your digestive tract.
Erythritol is among the safest artificial sweeteners and may even offer some benefits. This sugar alcohol can have a protective oral effect, reducing the growth of oral bacteria and preventing cavities. Several studies have confirmed this benefit of erythritol, which essentially makes it a good alternative to sugar in desserts and candies, which are normally full of regular sugar and wreak havoc on dental health.
Overall, erythritol is a safe sugar alternative that doesn’t break a fast. It can be used in zero-calorie drinks like tea or coffee during intermittent fasting. It won’t create an insulin response and keep you in ketosis. As always, moderation is the key. Just because it’s safe and has nearly zero calories doesn’t justify taking too much of it.
It’s important to track what you eat during a fast, especially during your feeding window. Use the Fastic app to measure your calories and macros so you can manage your diet efficiently.
Disclaimer: It’s advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.
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