Erythritol is an artificial sweetener that has been around since the early 1990’s. It was originally developed in Japan and it’s actually a naturally occurring sugar alcohol found in fruits like pears and grapes. But the question today is, does erythritol make the cut when it comes to being paleo? Read on to find out!
Erythritol is paleo because it does not contain any prohibited ingredients and offers some health benefits. The paleo diet encourages the consumption of foods that were eaten in ancient times. Fruit, vegetables, nuts, and meats are allowed, while dairy, legumes, and highly processed foods should be avoided. Other paleo alternatives include Splenda Monk Fruit and Brota Lucuma Powder.
Keep reading to learn more about erythritol, it’s comparison to monk fruit, and the paleo diet, as well!
Contents
What is Erythritol?
Erythritol, or 1,2,3,4-butanetetrol is a sugar alcohol that originates from plant material. Sugar alcohols are types of carbohydrates that contain sugars but do not actually contain any ethanol alcohol (which is what gives you the buzz off of drinks like vodka). Created in the 1990’s, this ingredient has been used as a replacement for sugar in many different products. It looks just like granulated sugar and it’s about 70% to 80% as sweet. Erythritol itself is just a white crystalline powder that dissolves quickly without an aftertaste.
Erythritol has zero calories, zero glycemic index (doesn’t raise blood sugar levels), and it’s it’s chock full of antioxidants. Plus, it’s the only sugar alcohol that does not cause gastric side effects like bloating, intestinal gas or diarrhea when consumed in large quantities.
What about Monk Fruit?
Monk fruit, also known as luo han guo or lo han kuo depending on the translation, is a fruit native to Southern China. It’s considered paleo because it has been consumed by the Chinese for centuries with no reported side effects. The main benefit of using monk fruit is that it does not contain fructose. Fructose is often associated with being harmful to the liver and can cause insulin resistance when consumed in high quantities.
Erythritol vs. Monk Fruit
Erythritol, compared to monk fruit, has a lower glycemic index so it’s better for diabetics. It’s also more suitable since it does not have the aftertaste that some people perceive when they consume monk fruit.
Therefore, the only nutritional difference between erythritol and monk fruit is that erythritol has no blood sugar effect since it doesn’t contain fructose while monk fruit does affect blood glucose levels. It’s important to note that the amount of naturally occurring fructose in monk fruit is so small that it can be deemed negligible.
Are Erythritol and Monk Fruit Both Paleo?
Both erythritol and monk fruit don’t contain any added sugars, dairy, or highly processed ingredients and offer some health benefits. They also both have a low glycemic index so they do not affect blood glucose levels. As mentioned above, erythritol is digested and absorbed by the body faster than monk fruit so it’s more suitable for people with diabetes. But since both erythritol and monk fruit don’t contain any prohibited paleo foods and contain antioxidants, they’re both paleo-friendly.
The Paleo Diet
The paleo diet is a nutrition plan that encourages the consumption of foods that were available in the Paleolithic era. Foods such as fruits and vegetables should be consumed, but dairy products are to be avoided since they weren’t available at that time. Grains such as wheat, spelt, and rye are also not allowed since they weren’t cultivated until much later on. In addition, processed foods should be avoided since there was no method of food preservation in this ancient era. People on paleo diets also avoid using sugar and salt as well as highly processed foods such as pastries, bread, and pasta. Instead, they consume a diet that includes primarily grass-fed beef, as well as other lean meats, along with fruits, nuts, seeds, and vegetables.
Nutritional Content of Erythritol
Erythritol is a zero-calorie sweetener that can be used in various recipes and dishes. Many brands offer erythritol, so below we’ll be reviewing a few of them along with each of their nutritional content. From there, we will discuss erythritol’s paleo diet suitability, its overall health benefits, and even some alternatives to the sweetener.
Sweet Nature Erythritol Sugar Free Sweetener
The list of ingredients in Sweet Nature Erythritol Sugar Free Sweetener are:
- Erythritol
Nutrition Facts (per 1 teaspoon):
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Erythritol: 4 g
- Sugars: 0 g
- Protein: 0 g
Health Garden Erythritol Sweetener
The list of ingredients in Health Garden Erythritol Sweetener are:
- Erythritol
Nutrition Facts (per 1 teaspoon):
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Erythritol: 4 g
- Sugars: 0 g
- Protein: 0 g
Whole Earth Sweetener Co. Erythritol Sweetener
The list of ingredients in Whole Earth Sweetener Co. Erythritol Sweetener are:
- Erythritol
Nutrition Facts (per 1 teaspoon):
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Erythritol: 4 g
- Sugars: 0 g
- Protein: 0 g
Anthony’s Erythritol Granules
The list of ingredients in Whole Earth Sweetener Co. Erythritol Sweetener are:
- Erythritol
Nutrition Facts (per 1 teaspoon):
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Erythritol: 4 g
- Sugars: 0 g
- Protein: 0 g
Review of Erythritol Nutrition
Based on the nutrition information listed above, we can see that there is no difference in contents for each brand. Across the board, erythritol offers no calories or added sugars. Its only ingredient is erythritol. It is a healthy ingredient, though, as it offers some health benefits. It is also derived from whole plant foods. Both of the points make it suitable for the paleo diet.
The Health Benefits of Erythritol
Erythritol may have many benefits for a few bodily processes including dental and heart health, and blood glucose levels. It also has no known side effects. Unlike other zero-calorie sweeteners, erythritol is non-acidic which means that it does not lead to tooth decay or digestive issues such as bloating. Paleo folks will be impressed to learn that erythritol has been found in studies to even inhibit oral pathogens, which are responsible for gum disease. It’s also worth mentioning that erythritol contains antioxidants that can protect cells from damage. This means it has anti-inflammatory properties which are beneficial for preventing chronic conditions.
Erythritol is safe to consume by healthy individuals and does not contain any rendered ingredients since it doesn’t have a glycemic index nor does it contain fructose. It’s advantageous for diabetics since it doesn’t cause any effect on blood glucose levels. Another benefit of erythritol is that it is suitable for vegetarians as it’s a naturally-occurring sugar alcohol that does not contain animal products.
Alternatives to Erythritol
Monk Fruit
Monk fruit extract is an excellent alternative to erythritol. Its low glycemic index means that it doesn’t raise your blood sugar levels like table sugars do. Similar to erythritol, monk fruit also contains no calories or carbs, meaning this sweetener is perfect for those following a paleo diet who want an easy swap.
Splenda Naturals Monk Fruit Zero Calorie All Natural Granulated Sweetener
The list of ingredients in Splenda Naturals Monk Fruit Zero Calorie All Natural Granulated Sweetener are:
- Erythritol
- Monk Fruit Extract
Nutrition Facts (per 1 teaspoon):
- Calories: 0
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 4 g
- Erythritol: 4 g
- Sugars: 0 g
- Protein: 0 g
Lucuma Powder
The lucuma is a fruit that originated in the Andes and it’s packed with nutrients like beta-carotene, zinc, iron, calcium, and vitamin B3. While it is not a no-calorie sweetener, it is a low-calorie sweetener that offers nutrients and comes from a plant-based source, therefore it is still considered paleo-friendly.
Brota Superfoods Lucuma Powder
The list of ingredients in Brota Superfoods Lucuma Powder is:
- Organic Lucuma Powder
Nutrition Facts (per 1 teaspoon):
- Calories: 20
- Total Fat: 0 g
- Saturated Fat: 0 g
- Cholesterol: 0 g
- Sodium: 0 mg
- Carbs: 9 g
- Erythritol: 0 g
- Sugars: 1 g
- Protein: 0 g
Conclusion
Erythritol is paleo-friendly since it doesn’t contain any rendered ingredients or fructose and does not have a glycemic index. It also has health benefits including antioxidant properties and can be beneficial for people with diabetes. Monk fruit is also paleo-friendly but it does contain a small amount of naturally occurring fructose, thus it can affect blood glucose levels if consumed excessively. You can easily replace erythritol with monk fruit, as well as with other healthful sweeteners such as lucuma powder.
Related Questions
Is erythritol sugar-free?
Erythritol contains no sugar or added sugar, so yes, it is sugar-free. Instead, it is a zero-calorie sweetener that has no effect on blood glucose.
Is erythritol vegan?
Yes, it is suitable for vegans and individuals that follow plant-based diets because it’s a naturally-occurring sugar alcohol that does not contain animal products.
Is erythritol alcohol-free?
Yes, also it is technically a sugar alcohol, it contains trace amounts of ethanol that will not have an effect on your blood alcohol level. However, people with an intolerance to alcohol should consider avoiding erythritol because it has the potential to be fermented by yeast naturally found in the body, which therefore can cause issues.