Does Erythritol Break Intermittent Fasting?
When we’re intermittent fasting, we’re always looking for beverages to drink to help break up the monotony of the day without breaking our fasts. The thought is if you’re drinking artificial sweeteners with zero calories, they shouldn’t count … right? Well, that’s not technically true. Some zero-calorie sweeteners can trigger an insulin response, which means your intermittent is broken, even if you haven’t eaten anything.
Erythritol is a popular type of sugar alcohol that many use as a sugar substitute. It has almost zero calories (0.24 calories per gram), and because it passes through your body quickly, it doesn’t have a chance to metabolize. That means your body doesn’t have time to convert it to energy, and because of that, using erythritol does not break your fast.
However, there are exceptions, so you’ll want to identify why you’re fasting. If your goal is to lose weight, manage insulin resistance, treat diabetes, or improve longevity, erythritol is safe to use and will not break your fast. It passes through your system too fast to make a difference. However, if you’re trying to rest your gut, erythritol is not safe and will break your fast. Erythritol triggers a response as it passes through your system because your intestines partially digest it. Because of this response, it will technically break your fast even if you’re not ingesting any calories.
Key Takeaways
- Erythritol is a popular sugar substitute that has almost zero calories and doesn’t metabolize in the body, making it safe to use during intermittent fasting.
- Erythritol can be found naturally in some foods, including grapes, mushrooms, pears, and watermelon, and is also used as an ingredient in many products and zero-calorie sweeteners.
- While erythritol is generally safe to use, it can cause mild side effects such as gassiness, bloating, and diarrhea if consumed in large amounts. It’s important to introduce it into your diet slowly and in controlled ways, especially during fasting periods.
- Erythritol is safe to use during intermittent fasting if your goal is to lose weight, manage diabetes and insulin levels, and improve overall health and well-being. However, it may break your fast if you’re trying to maintain gut health, as it triggers a response in your intestines.
- As with any dietary changes, it’s important to consult with your healthcare provider before incorporating erythritol into your diet, especially if you have any underlying health conditions or concerns.
Why Use Erythritol When Intermittent Fasting
Erythritol tastes good and can help sweeten coffee and tea without impacting your body’s blood sugar levels, cholesterol, triglycerides, and other levels. Recent studies found that it may reduce the risk of heart disease, though more research is needed to prove the effects can be replicated in humans.
Not much is known about the long-term effects of using erythritol as a natural sweetener. It may impact digestion over time, including causing gassiness, bloating, and diarrhea if you use too much in a short period of time. Introduce erythritol into your diet in slow and controlled ways for best results, especially if you’re intermittent fasting. Your body may react differently during fasting periods. However, because it is protein-free with minimal energy content, it should be fine to use as a healthy alternative to sugar.
Where Can You Find Erythritol?
Erythritol occurs naturally in many foods, including grapes, mushrooms, pears, and watermelon. It can also occur in select fermented foods and drinks, including beer, sake, wine, soy sauce, and cheese.
That being said, it’s also a popular ingredient in more than 150 products, including some zero-calorie sweeteners to give it a sugar-like taste without the calories or insulin reaction. Check out stevia, monk fruit, and sucralose for erythritol.
So, Does Erythritol Break Intermittent Fasting?
No, erythritol does not break intermittent fasting if you’re trying to lose weight, manage diabetes and insulin levels, and improve overall health and well-being. If you are trying to maintain your gut health, it will break fast as it triggers a response in your intestines.
Overall, erythritol is suggested to be an excellent alternative to sugar. It’s nearly calorie-free – with just 0.24 calories per gram – so you don’t have to worry about drinking your calories. Its side effects are relatively mild, with some people facing upset stomachs and indigestion after using too much. Your body may react differently to erythritol, so you must start small if introducing this low-calorie sweetener into your diet.
Ultimately, it will not break your intermittent fasting, so feel free to integrate it into your routine on fast days. You can also give yourself an extra dose of sweetness on regular eating days – erythritol use is not just limited to intermittent fasting days!
Don’t forget to check our recommended fasting apps to make your intermittent fasting journey easier.
FAQ
Does erythritol break intermittent fasting?
Erythritol does not break intermittent fasting because it is a calorie-free sweetener that does not raise insulin levels.
Why is insulin response important during intermittent fasting?
Insulin response is important during intermittent fasting because it can affect the body’s ability to burn fat for energy.
Can erythritol affect blood sugar levels?
Erythritol does not affect blood sugar levels because it is not metabolized by the body and is excreted unchanged in the urine.
Is erythritol safe to consume?
Erythritol is generally considered safe to consume in moderation. However, consuming large amounts of erythritol may cause digestive issues such as bloating, gas, and diarrhea.
Can erythritol be used in cooking and baking?
Erythritol can be used in cooking and baking as a sugar substitute. However, it may not caramelize like sugar or provide the same texture in some recipes.
Are there other calorie-free sweeteners that are safe to consume during intermittent fasting?
Other calorie-free sweeteners that are safe to consume during intermittent fasting include stevia, monk fruit extract, and sucralose.
Is it recommended to consume erythritol during intermittent fasting?
Whether or not to consume erythritol during intermittent fasting is a personal choice. However, if weight loss is the goal of intermittent fasting, avoiding all sweeteners, including erythritol, may be best.
