Erythritol and Keto Diet - Do They Fit Together?

Erythritol on keto is a great choice. It's a natural sweetener, without calories. It is used as a substitute for sugar that looks and has a taste very similar to sugar, but completely without the side effects. It can be used with certainty by adults, children, pregnant women, people who want to lose weight and people who are on a ketogenic diet.

Erythritol has a very interesting taste because after ingestion it leaves a cooling effect in the mouth. It is also a natural sugar alcohol found in different fruits - pears, grapes, watermelons. It is also found in some fermented liquids such as beer and wine.

This type of sweetener is generally considered to be safe and an excellent alternative to white sugar, but you must note that if you use it too much, it might cause diarrhea and stomach pain. That’s why it is not advisable to exaggerate with its use.

Can you combine erythritol and keto diet? Is erythritol keto friendly?

There are some experts who say that this substitute can be used on a keto diet because it is low in calories but its taste is exactly the same as the white sugar. 

Cooking with erythritol

Erythritol crystals can also be used for home cooking. This sweetener is used as our well-known crystalline sugar. It can be used in different culinary recipes. It is suitable for flavoring and can also be used in the preparation of muffins and cookies.

A safe amount of erythritol

Studies have shown that large amounts of erythritol are unlikely to cause gas or other disturbances in the digestive system. However, it is considered that the recommended daily dose of the sweetener is about 1 gram per kilogram of body weight. This formulation refers to the elderly. Children up to 3 years of age should not take the substance without prior consultation with a specialist.

Benefits of erythritol

Consumption of erythritol is undoubtedly beneficial to many. It does not lower blood sugar levels and can be used by people who are on a ketogenic diet. It will be perfect for them and stop their sugar levels from dropping.


Most of the sweeteners (such as sorbitol) for example cause gas and abdominal swelling. However, no effect is seen on erythritol. It easily passes through the body and gets eliminated into the urine. Therefore, it is preferable compared to dangerous artificial sugar substitutes such as aspartame, saccharin and cyclamate.

But if you do not mind limiting your sugar intake to zero, it is better that you do not use any substitutes if you want the keto diet to have better effects on you. Because even the smallest amount of sugar can get you out of the state of ketosis and all the hard work you did in the past will not bring any results. 

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