Sweet Trap: How a Popular Sugar Substitute Secretly Attacks Your Brain and Blood Vessels

What is erythritol and where is it used?

In the pursuit of a healthy lifestyle, many of us strive to reduce sugar consumption. This is where erythritol comes in — a sugar alcohol that has been approved in the USA since 2001 as a safe non-caloric sweetener. It contains only 0.2 calories per gram (compared to 4 calories in regular sugar) and practically doesn't raise blood glucose levels, making it an attractive choice for diabetics and people on keto diets.

Where can you find erythritol? This sweetener has become a real star in the "healthy eating" world and is now added to:

• Keto bars and protein snacks

• Sugar-free energy drinks

• Chewing gum and mint candies

• Yogurts and desserts labeled "sugar-free"

• Baked goods and sweets for diabetics

• Ready-made "sugar-free" baking mixes

If you've ever bought products with labels like "keto-friendly," "suitable for diabetics," or "0 calories," there's a high probability that you've already consumed erythritol. Notably, it has about 70% of the sweetness of regular sugar, but creates a pleasant cooling sensation in the mouth, making it a popular component in mint products.

Unlike other sugar alcohols such as xylitol or sorbitol, erythritol practically doesn't cause discomfort in the gastrointestinal tract, which further increases its appeal to manufacturers. Not surprisingly, the market for products containing erythritol has grown by more than 30% over the past five years.

Scientific research on erythritol's health effects

For a long time, erythritol was considered a harmless sugar substitute, but recent studies paint a very different picture. A real breakthrough came with results presented by scientists from the University of Colorado in Boulder at the annual meeting of the American Physiological Society (APS2025).

The research team led by Auburn Berry posed a simple question: how does erythritol affect the cells of our blood vessels? The experimental methodology was straightforward — scientists exposed brain blood vessel cells to 30 grams of erythritol, which corresponds to the sweetener content in one serving of a drink or keto dessert.

The results were alarming:

• Oxidative stress levels in cells increased by 100%

• The activity of protective antioxidant enzymes significantly decreased

• Cells produced less nitric oxide — a key substance for blood vessel dilation

"We were shocked by how significant the impact of even small doses of erythritol was on vascular cells," comments Auburn Berry, the first author of the study. "It's especially concerning that we're talking about doses that consumers receive daily, considering them a safe alternative to sugar."

The complete results of the study are expected to be published in the prestigious Journal of Applied Physiology, but they have already caused serious resonance among specialists in nutrition and neurology.

Mechanisms of erythritol's negative effects on blood vessels and brain

To understand why erythritol poses a danger, it's necessary to understand the subtle mechanisms of its effects at the cellular level. The main problem lies in the disruption of two key processes: nitric oxide production and oxidative stress balance.

Nitric oxide (NO) is a messenger molecule that causes blood vessels to relax and dilate, ensuring normal blood flow. When its production decreases, as happens under the influence of erythritol, vessels lose their ability to adequately dilate, which leads to:

• Increased blood pressure

• Impaired blood supply to tissues, including the brain

• Creation of conditions for blood clot formation

"Erythritol interferes with key stages of cellular activation, which directly affects nitric oxide production," explains Dr. Thomas M. Holland, a cognitive neurology specialist who didn't participate in the study but commented on its results. "Essentially, it deprives blood vessels of their natural ability to control blood flow."

The second problem is oxidative stress. When cells are processed with erythritol, they begin to produce excessive amounts of reactive oxygen species (ROS) — highly reactive molecules that damage cellular structures. This is something like rust gradually corroding cells from the inside.

The body tries to protect itself by activating antioxidant mechanisms, but the study showed that erythritol simultaneously increases ROS production and reduces the activity of protective enzymes — a double blow to vascular cells.

It's particularly concerning that the detected changes resemble early signs of vascular diseases and are consistent with clinical observations about the connection between elevated blood erythritol levels and the risk of stroke, heart attack, and other cardiovascular events.

Replacing erythritol with safe alternatives

In light of new data, many experts recommend reconsidering attitudes toward erythritol and sweeteners in general. "Nutrition science is constantly evolving, and what was considered safe yesterday may prove problematic today," notes Dr. Holland.

Natural options

If you don't have diabetes and don't follow a strict low-carb diet, consider more natural alternatives:

• Honey contains antioxidants that can counteract oxidative stress

• Date syrup has a rich flavor and contains beneficial minerals

• Maple syrup (in moderate amounts) has a low glycemic index compared to regular sugar

It's important to remember that any sweetener, even natural ones, is best consumed in limited quantities.

Safe non-caloric alternatives

If you need to avoid caloric sweeteners, pay attention to:

• Stevia — a plant-based sweetener which, according to research, doesn't increase oxidative stress unlike erythritol

• Monk fruit extract (luo han guo) — a natural sweetener that is becoming increasingly popular due to its minimal impact on blood sugar levels and absence of known negative effects on blood vessels.

How to identify erythritol in products

Read labels carefully! Erythritol may hide under several names:

• Erythritol

• E968 (European food additive code)

• Erythritane

• As a component in "sugar alcohols" or "polyols"

Be especially vigilant when buying products labeled "sugar-free," "0 calories," "keto," or "suitable for diabetics" — these are most likely to contain erythritol in high concentrations.

Gradual transition to natural taste

Many people who have given up artificial sweeteners note that over time their taste receptors "recalibrate," and they begin to sense and appreciate the natural sweetness of fruits and vegetables:

• Start by reducing the amount of any sweeteners in coffee or tea

• Experiment with natural flavorings such as cinnamon or vanilla

• Try replacing desserts containing sweeteners with fresh fruits

• Prefer whole foods instead of processed "sugar-free" alternatives

"The best strategy for long-term brain and vascular health is to gradually abandon excessive dependence on sweet taste in general," emphasizes Dr. Holland. "This doesn't mean completely depriving yourself of pleasure, rather, it's a reorientation of taste preferences toward more natural options."

Frequently asked questions about erythritol and health

Is erythritol safe for people with diabetes? Although erythritol doesn't raise blood sugar levels, new research points to its negative impact on blood vessels and the risk of blood clots. People with diabetes, who already have an increased risk of cardiovascular disease, are recommended to limit erythritol consumption and consult with a doctor about safe alternatives such as stevia or monk fruit extract.

How to determine the erythritol content in products? Erythritol is listed in the product ingredients on the label. Pay attention to products labeled "sugar-free," "keto-friendly," or "diet," as they often contain erythritol. Read the composition of keto bars, energy drinks, chewing gum, and sugar-free desserts especially carefully.

What amount of erythritol is considered safe for daily consumption? Current research shows that even one serving of a drink with erythritol (about 30 grams) can cause negative changes in blood vessel cells. Given the new data, experts recommend maximally limiting or completely excluding erythritol from the diet, especially for people with risk factors for vascular diseases.

Does erythritol affect the gut microbiome? Unlike some other artificial sweeteners, erythritol is considered relatively neutral for the gut microbiome, as about 90% of it is excreted in urine unchanged. However, potential long-term effects on intestinal microflora require additional research. The main concern is not its effect on the intestines, but on blood vessels and the brain.

Can children safely consume products with erythritol? Given new data on the negative impact of erythritol on vascular health, children are especially recommended to avoid products with this sweetener. The developing organism is more sensitive to oxidative stress, and the formation of healthy eating habits is better built on natural products without artificial sweeteners.

Research conducted at the University of Colorado in Boulder convincingly demonstrates the potential risks of consuming erythritol — a popular sugar substitute that is widely used in sugar-free products. The obtained data suggest that even the amount of erythritol in one serving of a drink can significantly increase oxidative stress and reduce nitric oxide production in brain blood vessel cells. These changes can disrupt normal blood flow, increase the risk of blood clots, and lead to serious vascular diseases, including stroke and heart disease.

Despite marketing erythritol as a safe alternative to sugar, accumulating scientific evidence calls into question its harmlessness, especially for people with risk factors for vascular diseases. Specialists recommend limiting erythritol consumption and giving preference to safer options such as stevia and monk fruit extract, or moderately using natural sweeteners.

Review the composition of the products you consume today, paying special attention to artificial sweeteners in their composition! Share this important information with loved ones who care about their health, and join the discussion of safe alternatives to sugar in the comments below.