Fatty Liver Foods & Diet

Erythritol and Fatty Liver: Can You Have It or Not?

When dealing with a fatty liver and trying to cut down the sugars, you will stumble upon erythritol pretty often. But is erythritol safe for fatty liver? We’re going to discuss this in today’s article and find out.

First of all, it’s worth mentioning that one of the most important steps when it comes to reversing a fatty liver is reducing the carb intake – and even more so the added sugars.

I wrote in the past about these and already offered some advice on how much sugar you should have each day and which are the best sugar alternatives for fatty liver. In this latter article I only mentioned erythritol for a bit, so I decided to go more in depth today.

What is Erythritol?

It really looks like powdered sugar

It is a sugar alternative – one that is almost as sweet as regular sugar, but with almost no calories and no effects on blood sugar (or tooth decay). What matters most for those with NAFLD is the no calories part, as well as its minimal carbs.

Erythrtitol is a sugar alcohol – but despite its name, it has nothing to do with actual alcohol, meaning that you can’t get drunk from it, nor will you get any of the alcohol’s side effects.

Erythritol has been around for a long time since it is a natural sugar – but it was officially discovered back in 1848 – although it started to be produced as a sugar substitute in the 1990s.

All in all, it has around 70% of the sweetness of the sugar, with no effect on the blood sugar levels though and with just 0.24 calories per gram (compared to 4 calories per gram from sugar). In other words, it seems to be too good to be true.

Is erythritol safe for fatty liver?

Add just a pinch to sweeten your coffee

I’ll get into the details below, but I will start with the answer to the question above: YES, erythritol is considered to be safe for the human body and safe for fatty liver as well.

It’s considered a solid sugar alternative and I always prefer to get foods sweetened with it whenever possible.

Now, to get into the details and see why it is actually a good product for the fatty liver!

The main reasons are those we’ve already talked about: it has minimal calories, it won’t spike your sugar levels and helps you keep the carbs intake as low as possible, while still being almost as sweet as sugar.

There were actually studies made in the past and there were not notable side effects noticed.

However, erythritol, like all sugar alcohols, is not side-effect free. You can experience bloating or gas and it can have laxative effects.

But unlike most sugar alcohols, this one has the smallest risk of side effects happening and you should consume it in large quantities in order to experience these.

Most sugar alcohols can’t be digested by our body, but things are a bit different with the erythritol, as just about 10% of it remains undigested when it reaches the colon – where it can cause the problems mentioned above.

So out of all the sugar alcohols, erythritol is the safest and your body will most likely be able to handle a few teaspoons each day without any side effects.

Even more, some additional studies also claimed that it has actual health benefits: it acts as an antioxidant in the blood, protecting the blood vessels and potentially reducing the risk of heart disease.

While these studies were made on animals or very small amounts of patients, their results are still encouraging and sound amazing: something sweet AND healthy? Perfect!

Wrapping up

While I am not a doctor, I think it can be considered safe to say that erythritol is one of the safest sugar alternatives and a good choice for those suffering from a fatty liver.

All the early evidence suggests that it is at least safe to use (if not healthy) and out of all the sugar alcohols out there, it is the one that has minimal side effects – or, better said, has to be consumed in very large quantities in order to produce these side effects.

I do know people who claim that they have the side effects – mostly bloating and gas – when consuming small amounts of it, so you should give it a try and if it causes you problems, you should stop using it.

I personally have no problems with it and consumed it ever since being diagnosed and after reversing my fatty liver – without any problems. So since I personally tested it and enjoyed it, I can say that it is indeed safe for fatty liver.

I do have to say that I haven’t switched to using it exclusively as a sugar substitute: I still prefer using honey or stevia for most of the time, but whenever I am in supermarkets buying foods, I look for those sweetened with erythritol instead of anything else. If I find erythritol / stevia combinations, that’s even better.

If you’re looking to start using it at home, I recommend Anthony’s Confectioner’s Erythritol (affiliate link) as it offers good value for the money and it’s pure erythritol.

References: Wikipedia, Healthline, WebMD.

Lynn

After being diagnosed with a fatty liver back in 2014, I started doing serious research about it and I didn't stop until I reversed mine in just 1.5 years. I decided to share all my expertise and findings in these blog - all based on my personal experiences and tons of research. I also run a highly successful Fatty Liver-related Facebook Group (see the sidebar!) and moderate the Fatty Liver reddit.

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