Quick Summary tl;dr
Recent studies suggest that erythritol might increase the risk of blood clots, especially in people with pre-existing conditions like cardiovascular disease, diabetes, or clotting disorders.
However, the research has its limitations: the study involved a relatively small group of participants, tested a higher amount of erythritol (30g), involved the consumption of erythritol in isolation, and measured blood levels only once rather than at multiple intervals. Additionally, the study focused solely on short-term effects.
As someone with Factor V Leiden, a condition that raises my risk of clotting, I’ve personally cut back on erythritol, balancing it with other sweeteners like allulose and stevia. While I’m not eliminating it entirely, I’m mindful of how much I use.
For many, erythritol is still a useful option in low-carb and keto recipes, but it’s important to stay informed and make choices based on your own health.
In recipes, erythritol plays a crucial role in providing bulk, sweetness, and texture—especially in baked goods. It’s not always easy to replace, but alternatives like allulose, xylitol, monk fruit, and stevia can work, depending on the recipe.
Have you ever found yourself rethinking something after hearing more about it? That’s exactly where I’ve been with erythritol lately. After writing about it before, I’ve taken some time to really think through the latest research and what experts have been saying. So, if you’re like me and want to get to the bottom of things—especially when it comes to something that’s in our food—stay with me.
Now, this might be a bit longer, but I promise it’ll be worth your time (and if you’re short on time, there’s always the TLDR!). You’ll hear a lot about erythritol online, from health influencers to food bloggers, but the real question is: Should you be worried?
As I’ve always said, I’m not a scientist, just someone who loves science, trying to understand what’s out there. I've done my best to carefully weigh the findings without jumping to conclusions. This isn’t about telling you to love or leave erythritol, but about sharing what the latest study says, and whether it might change the way we think about it in our keto recipes.
The First Erythritol Study: A Recap of Previous Concerns
So, before we dive into the new study from August 2024, let’s quickly revisit what had us all talking in the first place. Last time, we discussed how this study from 2023 showed a possible link between high erythritol levels and an increased risk of cardiovascular events—think heart attacks and strokes. The idea was that erythritol might make your platelets (those tiny blood cells that help clots form) more “sticky,” potentially increasing the risk of clots.
I know, it sounded a bit alarming. But at that point, I urged caution instead of panic. After all, while the findings were concerning, the real-world implications weren’t totally clear. Was erythritol really the cause? Or could it be that people with higher cardiovascular risks were just more likely to consume it? That’s where the debate really began.
The New Erythritol Study: What’s New?
Now, here’s where things get interesting. The new study looked at what happens when people consume erythritol versus glucose. They took 20 healthy volunteers and gave them either 30 grams of erythritol (yep, that same amount you might find in some of your favorite keto treats, or at least the sweeter ones) or glucose, then measured how their platelets responded.
The results? Erythritol led to significantly higher platelet activity, which means it could increase the risk of blood clots. Glucose didn’t have the same effect, making erythritol the one under the spotlight here.
What does that mean for you and me? Well, it suggests that erythritol could affect how our blood clots, especially if we consume it in larger amounts. It’s a bit of a red flag, but as always, there’s more to the story.
Breaking Down the Methods
Let’s take a quick peek at how the researchers figured all of this out. They didn’t just make assumptions—they got into the nitty-gritty. The study involved 20 healthy volunteers, split into two groups: one drank a solution with 30 grams of erythritol, and the other had glucose. Then, the researchers measured platelet reactivity before and after.
This point is important because unlike the previous study, which primarily examined participants with cardiovascular conditions, this study focused on healthy individuals. The earlier research raised some questions about whether pre-existing health issues could have influenced the results. This new study provided clarity by showing that even in healthy people, erythritol could lead to an increased risk of clot formation.
What did they find? Erythritol led to a big spike in platelet activity, meaning those platelets were more likely to form clots. The results were pretty consistent across participants.
But here’s an important note: the study only looked at what happened over a short period of time, just 30 minutes after consumption. So, while it’s telling us something about immediate effects, we don’t yet know how erythritol might affect us in the long run.
Study Limitations: What’s Missing?
As with any study, there are a few limitations worth noting—some mentioned by the researchers, and others that become clear when we dig deeper.
1. Highly Controlled Consumption
In this study, participants fasted overnight and consumed either erythritol or glucose on an empty stomach. This doesn’t exactly mirror how we typically consume sweeteners in real life. Most of us include erythritol in foods or drinks that also contain fat, protein, or fiber—nutrients that can slow down the absorption process. Consuming erythritol in isolation gives us limited insight into how it affects our bodies when it's part of a balanced meal.
2. Single Blood Test Timing
The study measured the participants’ blood levels only once, 30 minutes after consumption. This doesn’t give us the full picture. Blood sugar levels, for example, fluctuate at different times after eating, so it’s likely erythritol levels would too. Testing at additional intervals—like 1 or 2 hours post-consumption—would have provided more comprehensive data about how erythritol behaves in the bloodstream over time, similar to what they did in the previous study in 2023.
3. Short-Term Focus
The focus was on immediate, short-term effects, which are useful but don’t tell us much about what happens over longer periods. We still don’t know how moderate, repeated erythritol consumption affects the body after days, weeks, or even months. This makes it difficult to draw conclusions about its safety for regular, long-term use.
4. Relatively Small Sample Size
The study only involved 20 participants, which is a relatively small group. While the results were consistent, a larger sample size would give us more confidence in the findings and allow for a broader range of health conditions and lifestyles to be factored in.
Is 30 Grams of Erythritol a Lot?
Some critics of this study argue that 30 grams of erythritol is too much—but is it? The amount consumed in the study—30 grams—may seem high to some, but for those who regularly consume erythritol, it’s not that uncommon.
From my experience creating low-carb recipes, certain keto treats can contain close to this amount. For example, a chocolate mug cake with frosting could easily have 30 grams of sweetener if you eat the whole thing. Of course, not everyone would eat that much, especially after getting used to low-carb eating, when sweet cravings tend to fade.
And it’s not just homemade recipes. Ready-made products like bars and drinks often contain significant amounts of sweeteners, and the total can quickly add up. So, while 30 grams might sound like a lot, for regular consumers of keto desserts or sweetened snacks, it’s not entirely unrealistic.
Bottom line: These limitations don’t erase the findings, but they remind us that there’s still a lot more to understand about erythritol’s role in our diets—especially in real-world settings.
Who Should Be Concerned About Erythritol?
Now, this is where things get personal. Should you be worried about erythritol based on this study? Well, I’m not here to give you definitive answers—after all, that’s not my place, and it’s a decision that’s deeply personal, depending on your own health situation.
The study does raise concerns, particularly for people who already have health conditions that make them more prone to blood clots or cardiovascular issues. If you have a history of heart disease, diabetes, or clotting disorders, it might be worth paying closer attention to your erythritol intake. It’s also something to consider for those at higher risk of cardiovascular events due to age or other factors.
My Approach: A Balanced Perspective
As for myself, with Factor V Leiden (a genetic condition that increases my risk of blood clots), this puts me in one of the groups who might need to be more careful. During my pregnancy and a few months postpartum, I was on blood thinners to manage this risk. While I haven’t noticed any adverse effects from my erythritol use, it’s something I’ve kept in mind ever since the initial studies came out in 2023.
Since then, I’ve cut back on my erythritol consumption—not eliminating it completely, but balancing it with other sweeteners like allulose, monk fruit, or stevia extract. And just to be clear, I never consume erythritol in large quantities anyway—certainly not the 30 grams they tested in the study. But I do use it moderately in recipes, and I’m comfortable with that for now. Just to give you an idea, I still have the same bag of erythritol from 2023 when the last study came out.
Ultimately, we all have to evaluate our own comfort level with the potential risks. For some, cutting back might be the right move; for others, the occasional use in moderation might feel fine. As always, it's a matter of understanding the science and making informed choices that suit your own health and lifestyle. As I said before, for me Erythritol is not an essential ingredient.
The Role of Erythritol in Recipes: Is it Easy to Replace?
For those of us who enjoy low-carb or keto baking, erythritol is more than just a sweetener—it’s a crucial ingredient in achieving the right texture and taste in many recipes. Unlike some other sugar substitutes, erythritol brings a unique combination of properties that make it particularly valuable in baking and desserts.
1. Sweetness with Bulk
Erythritol is about 60-70% as sweet as sugar, and unlike concentrated sweeteners like stevia or monk fruit, it adds bulk to recipes. This is especially important in baked goods where texture matters, like cookies, cakes, or muffins. Allulose and xylitol also provide sweetness with bulk.
2. No Bitter Aftertaste
One of erythritol’s biggest selling points is that it has little to no aftertaste, unlike some sweeteners that can leave a lingering bitterness. This makes it a popular choice in desserts where flavor is key. However, it does have a cooling effect, which some people notice as an aftertaste, though most don’t mind it.
3. Crucial for Crunch
In recipes like Keto Shortbread Cookies or crunchy biscuits, erythritol is what provides that crisp texture we all love. If you swap it for something like allulose, you’ll end up with a chewier result, which may or may not be what you’re looking for. There is no alternative to Erythritol that would help you achieve the same crunchy results. If you use allulose or xylitol, you will end up with softer, chewier cookies.
4. Less Expensive
While allulose is gaining popularity for its similar properties, it’s still more expensive than erythritol or xylitol. If you're using sweeteners regularly in your recipes, erythritol is generally a more budget-friendly option, making it accessible for everyday use.
5. Widely Available
Another big advantage of erythritol (and also xylitol) is that it’s widely available in most countries, whereas allulose is still relatively new and not yet sold everywhere. If you live outside the U.S., you may find it harder to get your hands on allulose, whereas erythritol can usually be found in most supermarkets and online. That said, Allulose was recently approved in Australia, which is great news for its growing availability.
6. Almost Zero Calories
Compared to xylitol, which is also commonly available, erythritol has the benefit of being almost calorie-free (just like allulose). It contains about 0.2 calories per gram, whereas xylitol contains 2.4 calories per gram—much closer to regular sugar. Also, while xylitol is toxic to dogs, erythritol is considered safe for pets, which is something to keep in mind if you have furry friends at home.
In short, while erythritol plays an important role in low-carb recipes, it’s not irreplaceable. Depending on what you're baking or cooking, you can experiment with substitutes that suit your needs while balancing any health concerns you may have. Just be mindful of how different sweeteners affect the final outcome in terms of sweetness, texture, and availability.
Conclusion
Erythritol remains a popular choice for many following a low-carb or keto lifestyle, but the recent studies have raised some important questions, especially for those with specific health concerns. While the research has limitations, staying informed and making thoughtful choices is key. Whether you continue using erythritol or explore alternatives like allulose, monk fruit, or stevia, the best approach is to choose what works for your health and personal preferences.
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