Erythritol: The "Healthy" Sweetener That Might Harm Your Brain
By Neel Mani Lal
Imagine reaching for a sugar-free soda or a keto-friendly protein bar, thinking you're making a healthy choice. But what if that "safe" sweetener, erythritol, could be silently putting your brain at risk? A groundbreaking study published in Nature Neuroscience has raised serious red flags about erythritol, a popular sugar substitute, linking it to dangerous changes in the brain’s blood vessels.
Erythritol is a sugar alcohol found in numerous so called "healthy" products - sugar-free chocolates, diet drinks, keto snacks, and even chewing gum. It’s a darling of the health world because it doesn’t spike blood sugar, making it a go-to for diabetics, weight-watchers, and keto fans. Your body barely metabolizes it, so it’s marketed as a guilt-free, natural sweetener. Sounds perfect.
A team led by Dr. Karen LaMonte at the U.S. based University of Colorado Boulder dropped a bombshell: erythritol might not be as safe as we thought. Their study, which combined lab experiments, animal tests, and human data, found that even small amounts of erythritol can - Narrow brain blood vessels (vasoconstriction), making blood flow trickier, Trigger inflammation in the cells lining brain arteries and Increase blood clotting, which could lead to strokes or heart attacks.
In mice, erythritol raised stroke risk markers. In humans, those with higher erythritol levels in their blood had double the risk of stroke or heart attack over three years.
Why This Matters in India
India’s love for sugar substitutes is skyrocketing as we tackle rising obesity and diabetes rates. Erythritol is everywhere, in Diabetic-friendly foods such as Sugar-free jams, biscuits, and health drinks, Keto diets like, Low-carb bars, cookies, and protein powder, Sugar-free sodas and energy drinks, Ayurvedic products as a natural sugar alternative.
It’s even in imported "healthy" brands like protein shakes and chocolate spreads. But the problem is, India’s food regulations (FSSAI, 2011) allow erythritol without any warning labels. After this study, maybe FSSAI will consider a review, possibly adding advisories or labels, especially for heart patients and diabetics. For now, you’re on your own to stay informed.
It’s time to get savvy. Try Pure Stevia, a natural, zero-calorie plant extract that’s diabetes-friendly, Coconut Sugar which is a low-GI option with a caramel-like flavor, Honey or Jaggery or Whole Fruits for a nutrient-rich sweet hit.
Better to skip heavily processed “healthy” foods at all costs. Instead, embrace choose whole, natural foods. Erythritol’s brain health risks are a wake-up call to rethink what “healthy” means. As India embraces sugar substitutes, let’s prioritize real, time-tested foods over processed shortcuts. Next time you reach for that sugar-free snack, check the label and ask, Is this really worth the risk?