Sweetener Erythritol (in Splenda, Truvia, Monkfruit & Others) - What You Need To Know & Actions You Can Take
Recent news has broken about a new study, discovering a link between added Erythritol and harmful health effects. Today, we’re breaking down the study and looking at next steps to prioritize our health.
Erythritol: What is it?
Erythritol is an organic compound used as a food additive and sugar substitute. Erythritol occurs naturally in certain fruits, vegetables, and fermented foods. It’s important to note than in its natural form (like grapes, watermelon), erythritol is not related to this study. While extracting it and isolating its natural form began around 1852, in 1990 the extracted form as a sweetener hit the scene for its magic ability to look like, taste like, and act like sugar- without the calories. Since then, people have been using it more and more, particularly as fad diets, like Keto, have grown in popularity. While you can find it on nutrition labels, popular sweeteners that use erythritol include: Splenda, Truvia, Swerve, and Monk Fruit.
The Study Findings
The study reported a link between the sweetener erythritol’s consumption and harm to both the heart and blood vessels. This included an increase in blood clotting, stroke, and heart attack. Research found that individuals with risk factors for cardiac problems (like type 2 diabetics, those with high cholesterol and those with high blood pressure) had a stronger likelihood to experience heart disease and stroke. Because sugar free products are primarily marketed to individuals with these conditions, there’s an even greater concern for the harmful side effects noted. As quoted from the study, “If [an individuals'] blood level of erythritol was in the top 25% compared to the bottom 25%, there was about a two-fold higher risk for heart attack and stroke. It’s on par with the strongest of cardiac risk factors, like diabetes.”
As with all new studies, there calls for further research to be done on the safety of artificial sweeteners.
Action Steps To Take
If reading this has left you concerned, discouraged, or unsure of how to proceed, there are some action steps you can take now.
Read all ingredient labels. A rule of thumb is to eat less of the foods with ingredients you cannot pronounce or have words like “added” “artificial” and “enriched” (which suggest an ingredient is not in its natural form).
EWG’s Food Scores database shows you which foods have erythritol and have an easy search function if there are any you’d like to look up.
Use #2 to Determine if and how you consume erythritol, and explore some potential swaps:
Add Cinnamon or nutmeg to greek yogurt, sweet potatoes, or oats
Try vanilla extract (minimal amount!) in your coffee
Opt for seltzer water over diet soda
Integrate more fresh fruit into your meals
Reach out to your physician or dietician for any specific questions you may have
Take Aways
As mentioned, further research is needed. Overall, if you are starting a journey of cutting back on artificial sweetener, it’s important to note that starting small is impactful and beneficial. For example, if you take 2 packets of sweetener with your morning coffee, try switching to one. Similarly, if you drink 1 diet soda a day, try drinking 3/4 or 1/2 for a week. Then, continue to cut back in segments.
Remember, small steps are the building blocks to lasting changes! Questions about getting the change to really “stick?” Email me at margaretpeacock@mindbodypartner.com or contact me here. We can connect to discuss your specific needs.