If you’re watching your sugar intake, chances are you’ve come across Erythritol, a popular sugar substitute found in many “sugar-free” or “keto-friendly” products. However, a recent study has raised red flags about this sweetener’s potential health impacts—particularly when it comes to heart health and blood clots.
Why Erythritol is Under the Microscope
Artificial sweeteners have long been marketed as safe, calorie-free alternatives to sugar. From fizzy drinks to low-carb desserts, they’re everywhere. Erythritol, in particular, has been praised for being nearly as sweet as sugar with almost no calories and zero impact on blood sugar. But that image is now facing serious scrutiny.
A scientific study published in Arteriosclerosis, Thrombosis, and Vascular Biology found that high levels of erythritol in the blood may increase the risk of blood clot formation, which could potentially lead to heart attacks or strokes. For people already at risk of heart disease, this finding is particularly alarming.
What is Erythritol Exactly?
Erythritol is a type of sugar alcohol, naturally found in small amounts in fruits like grapes and melons. In its industrial form, it’s used as a sweetener in processed foods and beverages. Because the body doesn’t metabolise erythritol in the same way it does regular sugar, most of it gets excreted in the urine—hence, the claim that it’s safe and low in calories.
However, this recent study suggests that it may affect blood platelet activity, potentially increasing clot formation. While erythritol doesn’t directly raise blood sugar, its effect on the circulatory system is now being questioned.
How Does It Compare to Other Sweeteners?
This isn’t the first time a sugar substitute has come under fire. Here’s a quick look at how Erythritol stacks up against others:
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Xylitol: Another sugar alcohol, commonly found in chewing gums and dental products. Like erythritol, it may have cardiovascular risks.
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Aspartame: An artificial sweetener often associated with diet sodas. It’s been controversially linked to certain cancers, though research remains mixed.
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Stevia: A natural alternative derived from a plant. While generally regarded as safe, more long-term studies are needed.
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Honey & Maple Syrup: Natural sweeteners that contain more calories but also offer some nutrients and antioxidants when used in moderation.
What Health Experts Are Saying
Many medical professionals are urging caution—not panic. While the study is concerning, more research is needed before any official dietary guidelines are changed.
Dr. Stanley Hazen, who led the study, emphasised that people at high risk for heart problems—especially those with diabetes or prior cardiac issues—should be particularly careful about consuming erythritol regularly.
Should You Stop Using Erythritol?
Not necessarily, but moderation is key. If you’re using large amounts of erythritol daily—especially in supplements, energy bars, or “zero sugar” foods—it might be worth considering alternatives.
Here are some smarter choices:
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Use raw honey or organic maple syrup sparingly for a touch of sweetness.
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Try fruit purées or mashed bananas in baking.
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Go for stevia or monk fruit if you need a calorie-free option.
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Focus on eating more whole foods and fewer ultra-processed products.
Final Thoughts
This new research doesn’t mean erythritol is a banned substance or inherently toxic. But it does remind us that “zero calorie” doesn’t always mean risk-free. As more studies explore the long-term effects of sugar substitutes, it’s a good idea to stay informed and aim for balance in your diet.
⚠️ Remember: What you eat every day plays a major role in your long-term health. Cutting back on overly processed foods—sweeteners included—is a step toward better well-being.