Does erythritol break a fast?

Erythritol is a sugar alcohol (polyol) used as a sweetener on its own and as the first ingredient in many stevia and monk fruit blends. EU labelling rules count erythritol as 0 kcal per gram, while other polyols count as 2.4 kcal per gram. A 4 g teaspoon shows about 4 g of carbohydrate on a US label but 0 kcal.

This site sorts answers by four goals. Erythritol barely affects blood sugar, but the database marks every sweetener grey for a blood-sugar fast, so erythritol is grey there too. For weight loss it is grey. The calories are close to zero, but some people find that sweet tastes make them hungrier, and the research on this is mixed. Autophagy is grey, as for every non-caloric sweet taste. Gut rest is grey because larger amounts can cause diarrhoea.

The amount matters most for your gut. EFSA set a safe daily intake of 0.5 g per kg of body weight, chosen to protect against the laxative effect. For a 70 kg (154 lb) adult, that is 35 g a day, or about 9 teaspoons. Count the erythritol in sugar-free gum, drinks and snacks as well as the spoonfuls in your coffee.

A 2023 study linked high levels of erythritol in the blood to a higher three-year risk of heart attack and stroke. The study showed a link and did not prove that erythritol causes harm, and the question is still being studied. The evidence is early. If you have heart disease or diabetes, ask your doctor whether erythritol is a good choice for you.