Apparently, only lazy did not hear about the dangers of sugar. These are refined carbohydrates that threaten metabolic disorders, endocrine diseases and obesity. Of course, only subject to excessive consumption of them in food. Today, people have an alternative to put sugar in tea or add substitutes. And most decide that the second option will be healthier. In fact, a lot depends on what kind of sweetener you will use. Today we are interested in the erythritol sweetener. The harm and benefits of this supplement will be discussed in the framework of our article today. It should be noted that he was not chosen by chance, but the reasons for this will become clear in the process of disclosing the topic.
Natural or artificial
Of course, if you want to get an extremely useful product, you need to choose fruits or honey. However, fructose, which is contained in them, is a high-calorie product. That is why ladies who seek to lose weight refuse it. Instead, they try to find an analogue that will give the desired sweetness and will be safe for the figure. These are many synthetic sweeteners, but they are not completely safe for our health. Due to the demand on the market, scientists also do not leave the search for sweeteners that would please the familiar taste, as well as being harmless and not addictive. This is what natural erythritol is considered today, the harm and benefit of which we will try to evaluate.
What it is
It is believed that natural sweeteners are beneficial, while artificial ones are desirable to limit or completely exclude from your diet. However, this parameter is not enough to fully assess the effect on the body. Natural sweeteners have been isolated from plants. These include: xylitol, fructose, stevioside, as well as erythritol, the harm and benefit of which we need to evaluate today. They differ from synthetic sweeteners in calorie content and good digestibility. At the same time they are called sweeteners.
We have not in vain chosen erythritol among the entire variety. Scientists have studied the harm and benefits of this substance for a long time and came to the unequivocal conclusion that anyone can eat it without any fears.
Erythritol production
It is in its natural form contain many vegetables and fruits. Not for nothing is sometimes called the "melon sweetener." It is part of polyhydric sugar alcohols, but does not contain ethanol. Today it is made from the most affordable products, corn and tapioca. It is not as sweet as sugar, but this deficiency is easily compensated by the properties. Erythritol has a clean taste, which is also an additional plus. Below we consider the parameters by which it is qualitatively different from all known sweeteners. Until now, no other natural sweetener has been identified in the world that would have similar properties.
The main differences
How does the erythritol sweetener stand out from others? The benefits and harms are evaluated in terms of effects on the body. The whole range of sugar alcohols (xylitol, sorbitol, erythritol) is quite popular. But against the background of other erythritol has several advantages:
- The very first thing that interests a person who decided to find an analogue to sugar is the caloric value of a substitute. Xylitol and sorbitol contain 2.8 kcal / g, and erythritol - 0 kcal. This is what ensures the popularity of the sweetener in the market. Despite the fact that its sweetness is low and it has to be used in large quantities, this fact will not affect the figure. In fact, if the erythritol molecules are split, we will see that they have some calorie content. But the whole secret is that the molecules are extremely small, and they do not go through the process of splitting. Consequently, they are displayed practically unchanged.
- The glycemic index is the most important indicator for people who monitor their weight. In this regard, it is important to understand what erythritol is. The harm and benefits of this product are directly dependent on the chemical and physical properties. As we have already said, small molecules of the substance are absorbed in the small intestine and chemical decomposition reactions do not have time to occur. Therefore, the glucose level remains unchanged, which means that the glycemic index is zero.
Insulin index
This is another important and beneficial difference, which stands out separately erythritol sweetener. The benefits and harms are clearly visible when you compare the insulin index. For sugar, this indicator is 43, for sorbitol - 11, and for erythritol - only 2. Thus, we can make another important statement. All sweeteners, except what we are considering today, are addicted to sweets. The mechanism is very simple. The sweet taste in the mouth sets the body up for the fact that glucose is coming in, that is, vital energy. There is a release of insulin, which must cope with it. And since glucose has not been received, the sugar level drops sharply. Fasting sets in, and cravings for cakes and sweets increase dramatically. Therefore, patients with diabetes are not recommended to eat foods along with sugar and products containing its substitutes. But this rule does not apply to erythritol.
Interaction with intestinal microflora
Most people who have already experimented with various sweeteners are well aware that they have a bad effect on the activity of the digestive tract. Diarrhea, bloating and gas formation - all this is a kind of reckoning for the use of "fake". Most sugar alcohols interact poorly with the intestinal microflora, which increases the risk of developing dysbiosis. Does erythritol affect digestion? A description of the harm and benefits would be incomplete unless it is emphasized once again that it is a bulk sweetener that has to be used in large quantities. However, only 10% reaches the large intestine, where beneficial bacteria live. Everything else is absorbed in a subtle way, so any digestive problems are ruled out.
Effects on teeth
It's no secret that all sweets contribute to the destruction of tooth enamel. Are erythritol products at risk? Reviews of the dangers and benefits of this sweetener, which are based on lengthy research, emphasize that its biochemical resistance to the effects of fungi and harmful microorganisms is very high. After eating foods that contain erythritol, the level of PH in the blood does not change for long hours. This is prevention and protection against caries.
Possible harm
Studying the beneficial properties of erythritol, it becomes clear that the spectrum of its use in everyday life is very wide. He passed all the necessary studies that showed complete safety for the human body. The results did not reveal any harmful properties and negative consequences from its use. Erythritol toxicity not detected. Based on this, it was recognized as a safe dietary supplement and designated code E968.
But everything is good in moderation. The beneficial properties of the sweetener are obvious. This is a zero calorie, low glycemic and insulin index, protection against caries. The only thing to fear is the laxative effect. It manifests itself while taking a large dose, that is, over 30 g. Sometimes a person is very happy that he found the opportunity to eat sweets without harm to the body and loses a sense of proportion. In fact, more than 5 teaspoons at a time is not recommended.
Breadth of application
It logically follows from information about the dangers and benefits of erythritol. A photo of this substance clearly shows that it is very similar to ordinary crystalline sugar. It can be successfully used in food production to reduce calories. So, regular chocolate can be made 35% “lighter”. Any cakes will reduce their calorie content by 40%, and sweets - by 70%. This is a real revolution. A bonus may be the property to increase the shelf life of products. It is widely and productively used in the production of chewing sweets and caramel.