Why diabetologist warns against regular consumption of sugar-free erythritol containing diet drinks, protein bars and desserts

Excessive intake of sugar alcohols can cause bloating, gas, and diarrhoea due to their incomplete absorption in the intestine, said Dt Deepali Sharma, clinical nutritionist, CK Birla Hospital®, Delhi. “They can also disrupt the balance of good bacteria in the gut, affecting digestion and slowing down metabolism, which may eventually contribute to weight gain rather than weight loss,” added Sharma.

Why does erythritol pose a heart risk if it’s marketed as safe and natural?

Dr Ghody noted that our bodies naturally produce tiny amounts of erythritol. “But when we ingest it through processed foods or sweeteners, blood levels rise dramatically. Research has shown that erythritol can make platelets — the cells that help blood clot — more likely to clump together. This can increase the risk of clot formation, which blocks blood vessels, causing cardiac or stroke events, especially in those who are already at risk,” described Dr Ghody.

Is it still safer than sugar for diabetics?

For short-term blood sugar control, erythritol doesn’t spike glucose or insulin levels the way sugar does. “But diabetics are also at higher risk for heart disease. So, if a sweetener is increasing the risk of clotting, that trade-off isn’t worth it. I advise my patients to use natural alternatives like stevia or monk fruit that are low in their glycemic index, and most importantly, reduce their dependence on sweet-tasting foods altogether,” said Dr Ghody.

Do you consume sugar-free drinks? (Photo: Freepik)

How can one safely satisfy a sweet tooth?

The healthiest approach is to retrain the taste buds. Dr Ghody advised keeping ultra-processed “sugar-free” snacks to a minimum and getting your sweetness from whole fruits, which provide fibre, antioxidants, and vitamins. “Stay well-hydrated, sleep well, and manage stress-these factors influence sugar cravings too,” said Dr Ghody.

Sugar-free does not equate to risk-free, Dr Ghody affirmed. “Always read labels, use in moderation, and remember: the best sweetener is balance, not a chemical shortcut,” said Dr Ghody.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.