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Erythritol — Like Sugar Without the Calories? The low-calorie sweetener erythritol may seem too good to be true. It's natural, doesn't cause side effects and tastes almost exactly like sugar — without the calories. Basically, it has all the things that are good about regular sugar, without any of the negatives, although some media outlets question its benefits. This evidence-based article reviews the benefits and possible side effects of erythritol.  What Is Erythritol? Erythritol belongs to a class of compounds called sugar alcohols. Many different sugar alcohols are used by food producers. These include xylitol, sorbitol and maltitol. Most of them function as low-calorie sweeteners in sugar-free or low-sugar products. Most sugar alcohols are found in small amounts in nature, especially in fruits and vegetables. Erythritol appears to be quite different from the other sugar alcohols. To begin with, it contains much fewer calories: * Table sugar: 4 calories per gram * Xylitol: 2.4 calories per gram * Erythritol: 0.24 calories per gram With only 6% of the calories of sugar, it still contains 70% of the sweetness. In large-scale production, erythritol is created when a type of yeast ferments glucose from corn or wheat starch. The final product looks something like this: Erythritol is a sugar alcohol used as a low-calorie sweetener. It provides only about 6% of the calories found in an equal amount of sugar. Most of the erythritol you eat is absorbed into the bloodstream and excreted in urine. It seems to have an excellent safety profile. About 10% of ingested erythritol is not absorbed into the blood and travels down to the colon. For this reason, a very high intake of erythritol may cause some digestive side effects. Does Not Spike Blood Sugar or Insulin Humans don't have the enzymes needed to break down erythritol. For those who are overweight or have diabetes or other issues related to the metabolic syndrome, erythritol appears to be an excellent alternative to sugar. Erythritol does not raise blood sugar levels. This makes it an excellent sugar replacement for people with diabetes. May Reduce the Risk of Heart Disease Erythritol acts as an antioxidant and may improve blood vessel function in people with type 2 diabetes. These benefits may potentially reduce the risk of heart disease, but more studies are needed. The Bottom Line Overall, erythritol appears to be an excellent sweetener. * It contains almost no calories. * It has 70% of the sweetness of sugar. * It doesn't raise blood sugar or insulin levels. * Human studies show very few side effects, mainly minor digestive issues in some people. * Studies in which animals are fed massive amounts for long periods of time show no adverse effects. Health-conscious people might choose to sweeten their food with stevia or honey. However, honey contains calories and fructose, and many people don't appreciate the aftertaste of stevia. Erythritol appears to offer the best of both worlds.