Difference Between Erythritol & Sugar

These are some differences between sugar and erythritol

Sugar: Sugar is derived from sugarcane or sugar beets.
Erythritol: Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods.
However, it is commonly produced commercially by fermenting glucose with certain yeasts.

Sweetness

Sugar: Pure sucrose is about 200 times sweeter than erythritol.
Erythritol: Erythritol is only about 60-80% as sweet as sucrose.

How Much Erythritol Substitutes For Sugar?

When substituting erythritol for sugar in recipes, it’s important to consider the differences in sweetness, texture, and other properties between the two sweeteners. Here are some general guidelines for substituting erythritol for sugar:

Measurement

Use a 1:1 ratio for most recipes. For every cup of sugar, you can substitute with a cup of erythritol. However, sweetness is different so adjust the amount accordingly.

How Much Erythritol Is Harmful?

Erythritol is generally considered safe for most people when consumed in moderate amounts. It is well-tolerated by the majority of individuals and has been approved for use as a sugar substitute in many countries, including the United States and the European Union.
However, like any substance, excessive consumption of erythritol may lead to some side effects, primarily related to its unabsorbed portion reaching the colon and interacting with gut bacteria. Some potential side effects of consuming too much erythritol include:
Gastrointestinal Distress: In some individuals, high doses of erythritol may cause gastrointestinal symptoms such as bloating, gas, and diarrhea. However, these symptoms are generally mild and temporary.

Individual Tolerance: The tolerance to erythritol varies among individuals. While many people can consume it without any issues, some may be more sensitive to its laxative effects.

Caloric Intake: While erythritol is considered low in calories, consuming extremely large amounts could contribute to calorie intake, albeit significantly less than traditional sugars.

It’s important to note that the acceptable daily intake (ADI) for erythritol, established by regulatory authorities, is usually higher than the typical amounts consumed in a balanced diet. For example, the ADI for erythritol is set at 0-1 milligram per kilogram of body weight in the European Union.

As a reference, moderate consumption is generally considered to be around 1 gram per kilogram of body weight, which means a person weighing 70 kg (154 lbs) might consume up to 70 grams of erythritol per day without adverse effects. However, individual tolerance can vary, and it’s advisable to monitor your own response to erythritol consumption.

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