When pregnant, eating healthily and avoiding potentially harmful substances is of utmost importance. One of the substances that is often seen in foods and beverages with the intent of providing added sweetness is erythritol, a sugar alcohol. The question then arises: is erythritol safe during pregnancy? In this blog post, we will examine the potential health risks of erythritol use during pregnancy and how to make informed decisions that are best for both mom and baby.
In order to answer this question, we’ll need to explore what erythritol is, how it is used, and the potential risks associated with its use. We’ll also discuss any potential benefits of using erythritol during pregnancy and how to make informed decisions regarding its use. Additionally, we’ll look at the research that has been done on erythritol to determine the safety of its use during pregnancy.
Can I Have Erythritol if I have Gestational Diabetes?
Similar to other sugar alcohols and many of the alternative sweeteners, erythritol does not cause a rise in blood sugar like traditional table sugar does (source: Applied Microbiology and Biotechnology).
If you have gestational diabetes, your healthcare professionals might advise you to concentrate on consuming fewer foods with added sugars. There’s a chance that your pregnancy cravings didn’t get the memo, and erythritol can help.
By substituting a few of the sugar-sweetened foods and beverages you would typically consume (at a baby shower or birthday party, for example) with those sweetened with erythritol, you can avoid a significant spike in blood sugar and maintain good health.
Chewing gum or hard candies are another way to incorporate erythritol’s advantages; this isn’t just for pregnant women with gestational diabetes. Even though chewing sugary gum and candies next to your teeth all day can help with morning sickness, it can also cause tooth decay.
For more information on this, see our guide to chewing gum while pregnant – including what to do if you accidentally swallow it, too. If you find that you are sucking on candies or chewing gum frequently, choosing ones that are erythritol sweetened might actually improve your oral health.
Is It Safe to Have Erythritol During Pregnancy?
A type of sugar alcohol called erythritol is comparable to sorbitol, xylitol, and mannitol. The term “sugar alcohol” refers to the chemical composition of the sweetener rather than its alcohol content. Despite its somewhat deceptive name, erythritol does not cause euphoria or increase blood alcohol levels when consumed orally.
Though the erythritol found in most processed, low-calorie foods is typically man-made, the sweetener is also naturally produced by some fruits as well as fermented foods like soy sauce (source: Applied Microbiology and Biotechnology).
Erythritol doesn’t provide any energy or calories because the body cannot break it down, unlike other sugar alcohols.
This also means that some erythritol travels through the intestines without being absorbed and utilized, which can cause gas, diarrhea, and gastrointestinal upset in some folks (source: International Journal of Dentistry). Not everyone who eats erythritol-containing foods or drinks will have troubles in the bathroom, however.
Each person’s body can tolerate sugar alcohols differently, so if you’re worried that you might feel bloated or gassy, start with a small amount of erythritol at a time.
One surprising benefit to erythritol is that it can actually improve dental and oral health! Studies have shown that erythritol is successful in reducing dental plaque and one type of cavity-causing bacteria (source: Advances in Dental Research). For this reason, erythritol is commonly found in chewing gums and mouthwash.
Erythritol is a sweetener that is naturally present in some fruits and fermented foods in addition to chewing gum, some low/sugar candy brands, such as Swerve, and other products.
There aren’t many studies on how erythritol affects pregnancy, but it is presumed to be safe when eaten in moderation since erythritol has been found in maternal and fetal samples from normal pregnancies (source: Canadian Family Physician).
Outside of pregnancy, erythritol is considered to be safe by the World Health Organization and the FDA (source: FDA, Food Insight).
Sucralose (usually the yellow-lidded jars and branded product Splenda)
Sucralose is an artificially made sweetener. Splenda is the branded sucralose product and comes in tablet and granulated forms.
Compared to table sugar, sucrose can be up to 1,000 times sweeter, so only very small amounts are required to achieve sweetness. Sucralose is a common substitute for sugar in baking and other recipes because it maintains its flavor and taste even when baked at high temperatures.
This kind of sweetener is frequently used in diet beverages like store-brand fruit squashes with no added sugar, store-brand fizzy diet drinks, and store-brand low-sugar sauces, for example. ketchup, Activia yogurts, Cadbury Highlights Hot Chocolate, No Added Sugar Crusha, No Added Sugar Angel Delight, and No Added Sugar Vimto.
Some people have reported that sucrose causes bloating, cramping, flatulence, and laxative effects, usually when consumed in higher amounts.
FAQ
What sweeteners are not safe during pregnancy?
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Can you have sugar alcohols when pregnant?