Erythritol is a natural sugar substitute that has almost no calories. Ideal for diabetics, or anyone simply trying to avoid sugar, but wants a sweet taste.
Ratio to sugar in recipes: Erythritol is 70% the sweetness of sugar. So 1 Cup of sugar in recipes is the same as 1+1/3 Cups of Erythritol. It is easy to over-do it when baking and make it too concentrated and overly sweet or with an aftertaste so consider dialing it back to put a 1:1 ratio in your baking recipes.
- Erythritol – non-GMO naturally occurring sugar alcohol found in some fruits and vegetables.
Benefits and claims: While white sugar has 4 calories per gram, Erythritol has zero. That's because your small intestine absorbs it quickly and gets it out of your body through urine within 24 hours. This means Erythritol doesn't have a chance to "metabolize" -- turn into energy in your body. The World Health Organization (WHO) approved Erythritol in 1999, and the FDA did the same in 2001.
Features: It's also OK for people with diabetes. Erythritol has no effect on glucose or insulin levels. This makes it a safe sugar substitute if you have diabetes. Erythritol is good for oral health because it slows the growth of one type of bacteria and decreases the acid that bacteria make.
Macros for 100g – Total Carbohydrate 0g, Net Carbs 0g, Fat 0g, Protein 0g, Energy 100kj, Gluten 0g, Sodium 0g. Zero Net carbs are calculated by subtracting fibre and sugar alcohols from total carbohydrates.
Allergens: OK with keto, diabetic, candida, paleo, vegan, low-carb, low-sugar, non-GMO, and all-natural diets. No allergens.
When baking cookies, they need to cool down out of the oven before they firm up and hold together. Erythritol will not caramelise, so a Monk fruit-based sweetener works better in breads and pastries, and Allulose is better for soft gels and caramels.
For some people, Erythritol can give a mouth-cooling feel, this can disappear by waiting to eat baked foods until the next day after making them.
Keto Recipes that use this Keto Ingredient: You can use Erythritol the same way as sugar. It's fine to stir it into your coffee or tea, sprinkle it on grapefruit, or bake with it. Remember that it's a sugar substitute and not real sugar, so foods that you bake may have a different taste or consistency than you're used to.
How much can I eat? There aren't official guidelines on using erythritol, but most people can handle 1 gram for every kilogram of body weight daily.