If you enjoy using artificial sweeteners, it may be time to rethink your choices. Recent research indicates that one widely used sweetener is associated with a higher risk of heart attacks and strokes. Discover which sweetener is implicated and what this means for your health.
Which Artificial Sweetener is Linked to Heart Attacks and Strokes?
The sweetener under scrutiny is erythritol. A recent study conducted by the Cleveland Clinic and published in Nature Medicine has shown that individuals with higher levels of erythritol in their bloodstream face an increased risk of serious cardiac events, including heart attacks, strokes, or even death. The study also raises concerns about erythritol’s potential role in promoting blood clotting.
This revelation surprised the scientific community. “We never anticipated this finding. Our research wasn’t even aimed at this outcome,” remarked Stanley Hazen, a Cleveland Clinic researcher and the study’s lead author, in an interview with CNN. Hazen noted that erythritol has “become the darling of the food industry,” particularly in keto and low-carb products, and is also prevalent in foods aimed at individuals with diabetes.
The study involved over 4,000 participants across the United States and Europe. It revealed that those who consumed beverages sweetened with a standard dose of erythritol, often found in processed foods, showed significantly elevated blood levels of the sweetener, which remained high for several days. Hazen expressed concern over “levels significantly higher than those associated with increased clotting risks.”
While artificial sweeteners are commonly used as sugar substitutes, their long-term effects on heart disease risk remain unclear. “Erythritol and similar sweeteners have surged in popularity, but more comprehensive research is needed to evaluate their long-term effects,” stated Hazen, advocating for additional studies on erythritol’s impact.
What is Erythritol and Where Is It Found?
Erythritol is categorized as a sugar alcohol and functions as a sugar substitute. It provides about 70% of the sweetness of sugar and has no calories. While it occurs naturally in certain fruits and vegetables like grapes, mushrooms, pears, and watermelon, as well as in fermented products such as cheese, wine, and beer, the health risks seem to arise primarily when erythritol is added to processed foods and beverages, particularly those designed for people on a keto diet. Additionally, it can be found in alternative sweeteners, including some stevia and monk fruit products.
Should I Limit My Intake of Erythritol?
While more studies are needed, some experts recommend reducing erythritol consumption. Current findings suggest that ingesting approximately 30 grams of erythritol can lead to dangerously elevated blood levels. To put this into perspective, 30 grams is roughly equivalent to consuming a pint of keto ice cream, according to Hazen’s comments to CNN.
Other experts suggest it might be best to eliminate it altogether from your diet. “Given our current understanding, I would not advise individuals to use it,” cautioned Karsten Hiller, a biochemist and metabolism specialist at the Braunschweig Institute of Technology in Germany, in a statement to USA Today.
What Are Some Alternatives to Erythritol?
If you’re considering cutting erythritol from your diet, Katie Bressack, a board-certified holistic nutritionist from Los Angeles, recommends natural sugars like maple syrup (in moderation) or honey as alternatives. Interestingly, a recent study has shown that honey may actually lower cholesterol and blood sugar levels.
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