A popular sugar substitute found in countless "sugar-free" and "zero-calorie" products is now under scrutiny by health experts. Erythritol, commonly used in diet beverages, protein bars, and desserts, is being linked to potential cardiovascular dangers, prompting a warning from medical professionals.
The Hidden Dangers in Sugar-Free Products
Erythritol is a type of sugar alcohol, a low-calorie sweetener prized for its ability to mimic sugar's sweetness without the associated calories or blood sugar spike. This has made it a staple for individuals managing diabetes or their weight. However, emerging research presents a concerning flip side. High levels of erythritol in the blood have been associated with an increased risk of serious cardiac events like heart attacks and strokes.
Dr. Pranav Ghody, a consultant endocrinologist and diabetologist at Wockhardt Hospitals, Mumbai Central, clarifies the risk. "It is not that it is toxic when used occasionally, but when taken regularly in considerable amounts, it may contribute to cardiovascular problems," he stated. The issue, therefore, lies in habitual, high-quantity consumption.
How Erythritol Affects the Body and Gut Health
The problems with erythritol extend beyond the heart. Clinical nutritionist Dt. Deepali Sharma from CK Birla Hospital®, Delhi, explains that excessive intake of sugar alcohols like erythritol can lead to digestive discomfort. "Excessive intake of sugar alcohols can cause bloating, gas, and diarrhoea due to their incomplete absorption in the intestine," she said.
Furthermore, Sharma highlights a less obvious consequence. "They can also disrupt the balance of good bacteria in the gut, affecting digestion and slowing down metabolism, which may eventually contribute to weight gain rather than weight loss." This counterintuitive effect undermines one of the primary reasons people choose sugar-free alternatives.
The Heart Risk Mechanism: Why a "Natural" Product Can Be Harmful
Dr. Ghody addresses a common point of confusion: if our bodies produce tiny amounts of erythritol naturally, how can it be harmful? "But when we ingest it through processed foods or sweeteners, blood levels rise dramatically," he explains. The key is the concentration.
Research indicates that erythritol can enhance the stickiness of platelets, the blood cells responsible for clotting. This makes them more prone to clump together, potentially forming dangerous clots that can block blood vessels. This mechanism significantly elevates the risk of cardiovascular events, particularly for individuals already predisposed to heart disease.
Is It Still Safe for Diabetics? Experts Weigh In
For diabetics seeking to control blood glucose, erythritol does offer a short-term advantage as it doesn't spike sugar or insulin levels. However, Dr. Ghody urges caution due to the bigger picture. "But diabetics are also at higher risk for heart disease. So, if a sweetener is increasing the risk of clotting, that trade-off isn't worth it."
He advises his patients to consider safer, natural alternatives with a low glycemic index, such as stevia or monk fruit extract. More importantly, he emphasizes reducing overall dependence on intensely sweet foods to retrain the palate.
Healthier Ways to Manage Sugar Cravings
The healthiest strategy is not to find a perfect sugar substitute but to change habits. Dr. Ghody recommends minimizing ultra-processed "sugar-free" snacks. Instead, seek sweetness from whole fruits, which provide essential fibre, antioxidants, and vitamins alongside natural sugars.
He also points to foundational health practices that influence cravings. "Stay well-hydrated, sleep well, and manage stress—these factors influence sugar cravings too," said Dr. Ghody. The core message from experts is clear: "Sugar-free" does not mean "risk-free." Consumers are urged to read labels meticulously, use all artificial sweeteners in strict moderation, and remember that balance is the ultimate sweetener, not a chemical shortcut.
Disclaimer: This article is based on information from the public domain and expert inputs. Always consult your healthcare practitioner before making any significant changes to your diet or health routine.
