The Best Keto Baking Sweetener Erythritol
The famous sweetener Erythritol is a non-caloric sugar substitute that delivers almost as much sweetness gram-for-gram as sugar but without the adverse metabolic effects.
Erythritol belongs to sugar alcohols, which are chemically similar to sugar but are not digested by your body. As a result, it provides virtually no caloric energy, making it great for people to get on a low-carb or keto diet, but who still have a sweet tooth to satisfy.
Erythritol also tends to be better to your gastrointestinal tract than other sugar alcohols, causing gas and bloating when consumed in high doses.
And that's because Erythritol is not metabolized so good by the bacteria. Another advantage of its resistance to bacterial metabolism is a decreased tendency to cause cavities than regular sugar.
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Are you looking for the top sources of Erythritol? We have ranked and reviewed the best brands.
Anthony’s Premium Erythritol Sweetener is a high-quality, all-natural sugar substitute. Anthony’s specializes in making high-quality bulk sources of common nutrients and sweeteners. If you go through a lot of erythritols, Anthony’s is a great choice.
Swerve Sweetener is one of the most widespread sugar substitutes due to its unique way of creating the perfect balanced, sugar-like taste.
Because Erythritol naturally has a unique aftertaste, Swerve pairs this with oligosaccharides and natural flavors to smooth out the taste.
It works fairly well for baking and for adding to hot drinks, and it dissolves with ease. This versatility makes Swerve our top choice.
Pyure Organic Erythritol differentiates itself by being one of the few organically certified erythritol sugar substitutes on the market.
If quality and purity of ingredients are important to you, Pyure Organic Erythritol should be your pick.
NOW Foods Erythritol is an excellent option for a simple, bulk source of erythritol. The two and a half-pound bag will last plenty long enough for most people.
Given that erythritol is just 70% as sweet as sugar, you’ll have to keep in mind that you’ll be using considerably more erythritol in recipes for the same amount of sweetness that you’d get using sucrose.
While BulkSupplements regularly makes a name for itself with gigantic bulk packages of supplements and nutrients, it’s the best source of erythritol for people who only need a small amount.
The 100-gram pouch is ideal for people who entertain guests on a low-carb diet and keto diet.
Baking with the Keto Sweetener Erythritol
In most conditions, as a keto sweetener, baking with Erythritol shines, as it is comparable to baking with normal sugar. You can also mix it with dry ingredients or cream butter.
However, it does not dissolve quite as well as sugar. It's still possible, just a little more complex. For any uses where a smooth texture is essential, you can use a powdered version instead of a good end-result or grind the granulated Erythritol yourself.
Erythritol benefits and side effects
Erythritol is a plant-derived sugar substitute that's essentially no-calorie. It can be used for baking. And it tastes similar to sugar, and unlike so several other sugar substitutes, it doesn't promote intestinal problems.
Used in Japan for approximately 25 years now, Erythritol is used to sweeten desserts, beverages, yogurt, and home-baked goods. It's available in powdered or granulated form.
Nevertheless, it does not have the same adverse health effects that sugar has, like disrupting your glucose metabolism and increased risk for metabolic syndrome or type two diabetes and obesity.
Erythritol is a sugar alcohol. However, because of the way it's digested, it doesn't bring the unpleasant and sometimes bad side effects that accompany other sugar alcohol substitutes.
Benefits of Erythritol
Erythritol does not affect blood insulin and blood sugar levels. People with diabetes have been using Erythritol for years. And that's because it does not affect blood sugar or insulin.
The reason is that like other sugar alcohols, and Erythritol doesn't get entirely absorbed by the body if it gets digested at all. Therefore, Erythritol is digested very quickly by the small intestine and then excreted in the urine.
That leaves just about 10% of what you consume to enter the colon. In lab studies, Erythritol isn't even likely to become broken down by bacteria when left exposed 24 hours. That suggests it's going to pass right on through when consumed.
Erythritol does not cause cavities. Because the bacteria in the mouth cannot metabolize Erythritol, so it is far less likely to lead to cavities (caries) compared to normal sugar.
Researchers have discovered that Erythritol is noncariogenicitic. It means it doesn't react with the bacteria found in the mouth.
Therefore, it won't lead to lactic acid to be produced, and it won't contribute to the development of plaque. Plaque leads to the breakdown of your teeth' enamel lining and eventually to the development of caries.
So, among sugar alcohols, Erythritol is the least expected to cause gastrointestinal side effects.
Because only a tiny percentage of it even reaches the colon, there's very little chance any gastrointestinal discomfort will occur.
Normally, sugar alcohols can cause gastrointestinal side effects because your body cannot absorb and digest sugar alcohol, but the bacteria in your stomach can. And as a result, they metabolize sugar alcohol and create gas, bloating, and other bothersome symptoms.
Erythritol is not metabolized by most bacteria. Therefore, there's no gas produced and no chance of gastrointestinal problems.
People with IBS or irritable bowel syndrome have noticed that Erythritol tends not to produce symptoms to the same degree that other sugar alcohols do. Therefore, if you have gastrointestinal issues with other sugar substitutes, using Erythritol instead may be worth it.
Erythritol is similar in use to artificial sweeteners. Except for you have diabetes, the difference between Erythritol and artificial sweeteners like Equal comes down to personal choices and how your body responds to each option.
Keep in mind that "sugar-free" doesn't always mean "carb-free" or "calorie-free." Erythritol does hold a few calories per gram, whereas the artificial options are absent from calories. The serving size of 1 teaspoon contains 4 grams of carbs but no sugars.
Erythritol's glycemic index is much lower than an equivalent amount of table sugar, even after controlling for caloric content.
One of the reasons why table sugar is so harmful comes down to its glycemic index: the rate at which it causes a spike in blood sugar.
Erythritol, calorie for calorie, does not cause the same rapid spike in blood sugar.
This combines with its vastly lower caloric content when matched with sugar for sweetness. The result is a sweetener that is much easier on your metabolic system and much better for your metabolic health.
Last, Erythritol makes a great bulking agent for low-carb keto baked goods. So overall, in my view, it remains a top contender as one of my top sugar substitutes in baking. Thanks for reading!
Erythritol is made from fermented cornstarch or corn. Erythritol is a sugar alcohol that usually occurs in small quantities in fungi and fruits like grapes, melons, and mushrooms.
It is only partially digested and digested by the intestinal tract. Erythritol is generally accepted as safe by the FDA.
Pros of Erythritol
- It has a negligible number of calories and carbs.
- It does not raise your blood sugar or insulin levels.
- Its active compound crosses into the urine without being used by the body.
- In its powdered or granulated form, it is easy to use to replace real sugar in recipes.
- It may inhibit dental plaque and cavities compared to other sweeteners.
Cons of Erythritol
- It doesn’t have the identical mouthfeel as sugar – it has a cooling sensation on the tongue.
- It can create bloating, gas, and diarrhea in some people (though not as much as other sugar alcohols).
We use erythritol in several of our keto dessert recipes because it works well in baking and is well tolerated by most people.
- Sweetness: About 70% as sweet as table sugar.
- Products: Granulated or powdered erythritol or blends of erythritol and stevia.
Are you looking for more inspiration?
Chocolate is truly the ultimate dessert, and we even have more tasty suggestions for you. Check out all our chocolate keto-friendly and low-carb recipes!