Erythritol has zero calories and does not raise blood glucose or insulin. A comprehensive review (Mazi & Stanhope, Nutrients 2023) found it may also stimulate GLP-1, CCK, and PYY satiety hormones. About 90% is absorbed intact and excreted in urine, causing far fewer digestive side effects than other sugar alcohols. Observational links to cardiovascular risk likely reflect endogenous production, not dietary intake.
How should I track Erythritol?
When tracking Erythritol, measuring by weight on a kitchen scale gives you the most precision. Volume measures vary depending on crystal size and powder density — a heaping spoonful can be double a level one. Research shows visual estimation errors reach 50–200% for calorie-dense foods (Almiron-Roig et al., Appetite 2013), and liquid sweeteners like honey are among the easiest to over-pour. For zero-calorie sweeteners, bulking agents add trace calories (2–4 per packet) — negligible in your daily total. For calorie-containing sweeteners, the scale is essential.