However, since it has no proteins, it’s safe to assume it doesn’t affect it, so if this is your goal for intermittent fasting, you should be safe with small quantities of erythritol.ĭoes using erythritol in coffee break a fast? There is little research on how erythritol affects autophagy. Not only that, but it stimulates the production of two peptides that are normally released in response to nutrient intake. Studies show about 90% of erythritol gets absorbed in the gut, even though the percentage that is metabolized is much smaller. However, despite the low calories and the almost nonexistent insulin response, erythritol does stimulate the digestive tract, which means, if you’re fasting for gut rest, you should avoid this sweetener. One study shows that ingesting up to 0.8 g/kg of body weight, or about 22-50 grams for someone weighing 150 lbs, does not cause an insulin response as insulin levels remain almost unmodified. Given the small caloric contribution, it’s safe to say it doesn’t break a fast and research seems to confirm this. In comparison, normal sugar has about 4 calories per gram. In reality, they are neither of those things.Įrythritol has 0.24 calories per gram. It is a sugar alcohol, a category of sweeteners with a chemical structure similar to both sugar and alcohol. Let’s dive deeper into the topic and see how erythritol affects your body and your fast and whether it is safe or not to have on an empty stomach.Įrythritol is a sweetener that almost sounds too good to be true: it has almost no calories, no reported side effects and it tastes almost like sugar. For gut rest, erythritol is sadly not as safe, as it breaks the fast. The same is valid if you’re fasting for longevity, erythritol won’t affect autophagy. If your goal is losing weight and/or managing insulin resistance or diabetes, erythritol is safe and won’t break your fast. The answer depends on why you’re fasting. Where does erythritol stand? Is it ok to have? Does erythritol break a fast? Even a zero-calorie sweetener can cause an insulin reaction, which means your fast will be broken. Most of them have zero calories, so technically they shouldn’t break a fast, right? The answer isn’t always as simple. The topic of artificial sweeteners and intermittent fasting is a heavily debated one.
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