Low-Carb 101: Erythritol Natural Sugar Substitute – All You Need To Know

Low Carb 101: Erythritol Natural Sugar Substitute: All you need to know

If you’re trying to reduce sugar in your diet, erythritol is a fabulous ‘next generation’ calorie-free and carb-free sugar substitute, and – crucially for me – it’s a naturally-derived product. If you’ve read any of my recipes, you’ll know that I use it loads when I’m cooking something low-carb or keto. So read on to learn the basics – about exactly what it is and where to get it – and on its health profile and how to use it.

Jump to:
– What is Erythritol? How come it’s calorie & carb-free?
– What does Erythritol taste like?
– What’s Erythritol’s healthiness profile?
– Where do I buy Erythritol?
– How do I cook with Erythritol?
– Links to some of my best published low-carb recipes using Erythritol


Erythritol White Granulated Sugar Substitute

What is Erythritol? How Come it’s Calorie & Carb-Free?

Erythritol is 70% as sweet as sugar, and is used as one of its substitutes.

Although its scientific-sounding name may suggest to you otherwise, erythritol is NOT an artificial sweetener. It’s found naturally in fruit and vegetables such as melons, grapes, pears and mushrooms, and in honey, wine and fermented foods e.g. a brand of erythritol that I’ve often used in the UK, called Sukrin, is derived from non-GM corn starch using a natural fermentation process.

Chemically, erythritol is a type of polyol, classed as a sugar alcohol (you may be more familiar with its family members – such as sorbitol, maltitol and xylitol – on ingredients labels). But if you haven’t studied chemistry, this designation can be a bit confusing, as it’s neither sugar, nor alcohol.

In fact, polyols – and therefore sugar alcohols including erythritol – are actually a form of carbohydrate with a chemical structure partially resembling sugar and partially resembling alcohol. Crucially, the human body can’t digest polyols efficiently, and so they are incompletely metabolised and absorbed by the body.

To use perhaps a more familiar analogy, think of fibre, which is also a type of carbohydrate that we can’t digest efficiently, and which therefore passes through the body largely unabsorbed. So, similar to fibre then, we absorb fewer – or in the case of erythritol, no – calories and carbs from polyols. Meanwhile the calories and carbs in other types of carbohydrate like normal table sugar are essentially fully digested and absorbed, adding to our energy intake, and affecting blood sugar response in our bodies.

As well as adding sweetness to dishes, erythritol and other sugar alcohols add bulk and texture, as sugar does. They also help retain moisture in foods. They neither cause nor prevent browning.


What Does Erythritol Taste Like?

Erythritol has a pleasant mildly sweet taste which I find very similar indeed to sugar, without any of the bitter aftertaste associated with artificial sweeteners and some stevia products. It’s not overly sweet like artificial sweeteners.


What’s Erythritol’s Healthiness Profile?

The Sukrin website cites a Professor of Nutrition, a Norwegian medical doctor with a doctorate in nutrition, and several nutritionists and athletes, who all highly recommend erythritol as a sugar substitute.

I don’t know what, if any, relationship these professionals have with the Sukrin company. But the independent scientific reviews that I have read myself, and that I mention below, do seem to bear out erythritol’s benefits as a healthier natural substitute for sugar in the diet. And that – in combination with its complete lack of carbs and calories, and the fact it broadly behaves like sugar in cooking – is why I prefer to use it.

Erythritol White Granulated Sugar Substitute

Nutrition Info

Per 100g white, granulated product Erythritol Sugar
Carbohydrates  100g  100g
– of which sugars  0g 100g
– of which polyols/sugar alcohols  100g 0g
Kcal/kj  0 400/1674
Protein  0 0
Fat  0  0
Fibre  0 0

Data sources: MyFitnessPal database & individual manufacturers’ websites for Sukrin, Swerve and MoJoMe

Differently to xylitol which I’ve written about before, erythritol is non-nutritive i.e. it is zero-calorie. (Meanwhile xylitol has some calories, about 40% those of sugar).

While the table above indicates that erythritol and sugar are both 100% carbs, the crucial difference is the type of carbs. e.g. it is because different carbs behave differently in the body that many nutritional labels have an ‘of which sugars’ sub-category. And in the UK, fibre, although being a carb, is not included in the total carb count, and is listed separately, as it does not count as net carbs for impact on blood sugar.

So in fact these numbers show that 100% of the carbs in erythritol are polyols, which, as we’ve already seen, behave differently to the carbs in sugar which are – well – 100% sugar of course!

Blood Sugar and Diabetes Management

Since, after eating erythritol, it passes through the body to be excreted without any absorption of calories and carbs along the way, that means it has minimal or no impact on blood sugar or insulin, so diabetics can use it safely.

Conversely, sugar can cause a fast blood sugar spike, triggering an insulin rush in the body. That in turn can stimulate more of the calories being ingested from sugar to be laid down as fat – or to contribute to you developing insulin resistance and/or type 2 diabetes.

Digestion & IBS

Erythritol has some other advantages over other sugar substitute polyols like xylitol, apart from being non-nutritive.

One crucial difference is that erythritol is easier to digest than other sugar alcohols (see section 9 in this review), its maximum no-effect dose for causing diarrhoea being the highest of all polyols. That means it’s unlikely to cause the stomach problems and laxative effects that some other sugar alcohols like xylitol may do, especially for those with irritable bowel syndrome.

Indeed, as erythritol is not fermented by microflora in the colon, you may tolerate it well if you’re on a low FODMAP diet (see section 2 here), involving restriction in the diet of the groups of carbohydrates that are all either slowly absorbed, or not digested, in the small intestine.

Antioxidant Properties

Erythritol is generally accepted scientifically as acting as an antioxidant to mop up free-radicals in the body.

Candida Albicans

While sugar provides a growing medium for yeasts, eryhthritol does not. That means you can’t use it for baking bread successfully, but that it may well be a good choice if you suffer from Candida Albicans.

Oral Health

Erythritol doesn’t cause tooth decay like sugar does. But it isn’t just a passive benefactor for your oral health. Erythritol also provides an active benefit through having an antibacterial effect in the mouth, and so significantly reducing the number of bacteria associated with dental caries.

A scientific review in 2016 concluded that erythritol is even more effective for mouth health than xylitol, which is already used in a number of toothpastes, chewing gums and mouthwashes.


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Non-(Human)Health-Related Considerations for Erythritol

Safe for Dogs

Erythritol is safe if eaten by dogs, while xylitol is toxic to dogs (if ingested by dogs, xylitol may well at least make them sick, and can even lead to death).

It Isn’t Cheap

Erythritol is significantly more expensive than sugar. It seems that its cost is in large part attributable to demand and supply – as a ‘next generation’ sweetener, its popularity has grown quickly, but efficient large-scale production methods have yet to be pinned down.

As with so many other dietary choices, when deciding to use sugar, or sugar substitutes, or just to wean yourself off sweet things altogether – it’s a question of weighing up all the alternatives, their availability, your own economic situation, and the priority or not you place on healthy eating and/or including sweet foods in your diet.

Using as examples just four countries where low-carb eating is a phenomenon, in January 2018:

  • In the UK, 250g of granulated sukrin can be bought for £4.97 on Amazon.co.uk and £5.85 on Sukrin’s website
  • In the US, a 12oz bag of Swerve granulated costs around US$9.99 bought on Amazon.com.
  • In Australia, a company called Naturally Sweet which markets all sorts of natural sugar alternatives is selling 500g of their own brand erythritol for AUS$11.50
  • And in South Africa, 30 x 5g (total 150g) of erythritol sticks for tea and coffee are R37.28 from the online store of low-carb food specialist MoJoMe; or you can buy 250g of Woolworths’ brand erythritol for R59.99 from their online store.
MoJoMe Erythritol Stix for sale in South Africa 2018
MoJoMe Erythritol Stix for sale in South Africa

Where Do I buy Erythritol?

In the UK, as a ‘next generation’ alternative to sugar, erythritol isn’t yet very well-known. But brands like Sukrin and NKD Living are easily available online, as is Swerve in the US, Naturally Sweet in Australia, and MoJoMe and Woolworths in South Africa.

You don’t yet see erythritol in shops much in the UK. The Sukrin website claims I’d find it at my local largest Sainsbury’s and Tesco supermarkets, for instance, but I’ve never found it in either of them, and it isn’t available from these retailers online either. Chain health food store Holland and Barratt doesn’t stock it, but I’ve found it in larger independent health food stores like Infinity Foods in Brighton


How Do I Cook With Erythritol?

To date, I’ve mostly used the brand Sukrin, partly because I’ve been able to find it in some shops in the UK, and partly because it conveniently comes in three different sugar substitute types – white granulated, powdered (as a substitute for icing sugar/confectioners’ sugar), and soft brown.

Swerve in the US also comes in granulated or powdered versions. It means you can select the version that is nearest to the type of sugar that you are substituting it for in your particular recipe.

Granulated Sukrin contains a little added natural stevia, and can be used 1:1 as a substitute for sugar for sweetening drinks, and baking and icing cakes. It looks exactly like white sugar, and can be used spoon-for-spoon and weight-for-weight in drinks and recipes exactly like sugar. So there’s no need for any tricky and inexact recipe conversions as there are in some other elements of low-carb baking.

On their packet pictured below, NKD Living say to use 130g erythritol to every 100g of sugar it’s replacing, which is consistent with erythritol being 70% as sweet as sugar. But I’ve always substituted it 1:1, with good results structurally and sweetness-wise in the finished dish. It’s up to you as to how sweet you prefer things to be.

NKD Living Erythritol White Granulated Sugar Substitute
NKD Living white granulated erythritol, bought online in the UK

So in most cooking, I’ve found that erythritol usually behaves like sugar, so the end-results tend to be the same, or at least very similar.

One thing to note is that you can’t use erythritol in leavened bread-making, as yeast can’t feed on it. On a low-carb way of eating, I’m not making leavened bread with wheat flour at the moment anyway, so no problem for me there.

Despite the fact that pure erythritol doesn’t promote browning, Swerve also claim that you can brown and caramelise their product just like sugar, so you could use it on top of a crème brûlée for instance. I’m taking it this has been achieved through addition of oligosaccharides to their product.


Links to Some of My Best Published Recipes That Include Erythritol as a Sugar Replacement

Here are some delicious recipes of my own that use erythritol with excellent results, and which may give you some ideas for using it as a substitute in your own favourite recipes:

Low Carb Gin & Tonic Cake
Recipe for Low-Carb Gin & Tonic Cake
Recipe for Low-Carb Blueberry Cheesecake
Low-Carb Rum or Brandy Sauce Recipe, With Low-Carb Christmas Pudding, 2017
Recipe for Low-Carb Rum or Brandy Sauce
Low-Carb Cranberry Sauce, converted from a Nigella Lawson Recipe, 2017
Recipe for Low-Carb Cranberry Sauce (Nigella’s recipe low-carbified)
Low-Carb Christmas Pudding. Gluten-free, no added sugar, no artificial sweeteners, vegetarian.
Recipe for Low-Carb Christmas Pudding
Recipe for Low-Carb Mulled Wine
Recipe for Low-Carb Mulled Wine
Crackers (Biscuits) for Cheese & Pâté, Christmas
Recipe for Low-Carb Crackers for Cheesecake & Paté
Recipe for Low Carb Coffee Ice Cream
Recipe for Low Carb Coffee Ice Cream

Got any ideas for your own recipes using erythritol? Please share them in the comments! Did you enjoy this blog? To make sure you don’t miss out on any upcoming posts and recipes, sign-up to follow me by email below.

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