Erythritol: Is This Keto Sweetener Bad for Your Heart?

TL;DR

Erythritol is a "sugar alcohol" used to sweeten keto cookies and low-cal ice creams without the calories of sugar. For years it was considered perfectly safe. However, a major 2023 study found that high levels of erythritol in the blood were associated with an increased risk of heart attack and stroke. Due to these emerging concerns, Kale rates it as Caution (Orange).

What is Erythritol?

It is a type of carbohydrate called a sugar alcohol (polyol). It occurs naturally in small amounts in grapes and melons, but the white powder you buy is produced by fermenting cornstarch.

It tastes almost exactly like sugar (with a weird "cooling" sensation), has almost zero calories, and doesn't spike insulin.

Where is it found?

If you are on a low-carb diet, you are probably eating it daily.

• Low-Cal Ice Cream: Halo Top and others use it to keep calories down.
• Keto Baking: It provides bulk and crunch that liquid stevia can't.
• Monk Fruit Blends: Most "Monk Fruit" sweeteners are actually 99% Erythritol.
• "Sugar-Free" Gum & Candy: Commonly used for sweetness.

Health Concerns

1. The 2023 Heart Study

Researchers at the Cleveland Clinic found that people with higher levels of erythritol in their blood had a significantly higher risk of cardiovascular events. They also found that adding erythritol to blood samples in the lab enhanced clotting.

Important Context: The study showed connection, not direct cause. Also, the participants were already at high risk for heart disease. However, the clotting mechanic observed in the lab is concerning enough to warrant caution.

2. Digestive Issues

Like all sugar alcohols (xylitol, sorbitol), consuming too much erythritol can cause bloating, gas, and diarrhea, though it is generally better tolerated than others.

Kale's Verdict: Caution (Orange)

Kale rates Erythritol as Caution (Orange).

We previously considered it Safe (Green), but the new data on clotting risks means we can't fully recommend it until more research clears its name.

Recommendation: Occasional use is likely fine, but we advise against consuming massive amounts daily (like eating a whole pint of keto ice cream every night).

How to Avoid It

1. Check "Monk Fruit" Labels: Don't assume it's just fruit. Check the ingredient list for "Erythritol."
2. Use Allulose: Allulose is a newer rare sugar that has a different metabolic profile and hasn't been linked to clotting issues.
3. Use Pure Stevia: For sweetening coffee, sticking to pure liquid stevia avoids the bulk fillers.

Final Thoughts

Science evolves. Erythritol was the darling of the keto world, but when new evidence suggests a risk, we adjust our rating. For now, moderation is key.

Is your keto snack heart-healthy? Download Kale to track your sweeteners.