It's popular because it's low in calories, and it tastes and feels almost like table sugar. It's added to some sugar substitutes that are sold as "natural" alternatives to sugar. Sugar-free products that have erythritol might be recommended if you have obesity, diabetes, or metabolic syndrome. Erythritol Products Hino H, Kasai S, Hattori N, Kenjo K. A case of allergic urticaria caused by erythritol. The Journal of Dermatology. 2000;27(3):163-165. doi:10.1111/j.1346-8138.2000.tb02143.x Don’t bother with complicated conversion charts every time you want to make a recipe! The best way of using a sweetener is as you would sugar – if you used to love baking before keto, you will do it joyfully again without worrying with conversions graphics and tables. Purity – While many manufacturers are making powdered erythritol, not all of them sell it in its pure form. Instead, they sell a mix of erythritol with other sweeteners or bulk additives. It is very important to look at the ingredient list when buying an artificial sweetener containing erythritol to make sure it contains pure erythritol and no fillers. For a natural, healthier, and safe substitute that’s sweeter than erythritol, we recommend monk fruit sweetener. How Much Erythritol Is Safe To Consume?

Sweetener blends – These are usually designed to measure 1:1 with sugar, which is very convenient. Most brands of monk fruit and stevia are actually erythritol blends, so they will behave the same way, but they are sweeter. If you are replacing erythritol in a recipe with a 1:1 blend, use 3/4 cup of the blend for every 1 cup of erythritol. (Or use 1 1/3 cups erythritol to replace each cup of the blend if converting in the other direction.) The sweetener conversion chart and calculator above make this easy to do. Monk fruit allulose blend will have the same conversion, but will yield better, more allulose-like results (see the Allulose vs. Monk Fruit vs. Erythritol section above). Promising studies show that test subjects, after consuming allulose, had lower blood glucose levels [ *, *]. In contrast to stevia, monk fruit extract has less bitter aftertaste. This makes it a goodchoice for people sensitive to the aftertaste of stevia.The main issue with stevia is that it can have a bitter aftertaste, which is worse when using larger quantities. Blending it with other sweeteners, like erythritol, can help. The bitterness can also vary among brands, or even among batches from the same brand, because the age of the stevia plant leaves plays a role. Younger leaves have less bitterness, so how and when they are harvested will impact the aftertaste that results. Is Stevia Keto?

In comparison, natural sweeteners such as stevia may be better options since they have zero calories and provide higher levels of sweetness than erythritol.

Can You Blend Erythritol?

Rather than chasing the perfect sugar substitute, it is best to minimize added sugars in our diet and reprogram a sweet tooth through other means. Moriconi E, Feraco A, Marzolla V, et al. Neuroendocrine and metabolic effects of low-calorie and non-calorie sweeteners. Front Endocrinol (Lausanne). 2020;11:444. doi:10.3389/fendo.2020.00444. Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990