Nutrition Science

Erythritol and Other Sugar Alcohols

Erythritol and Other Sugar Alcohols

When you pick up something labelled “sugar-free” or “no added sugar,” chances are you’re about to eat or drink something sweetened with sugar alcohols, also called polyols. These compounds look like sugars chemically, but they’ve been slightly altered. A normal sugar has a carbonyl group which is a carbon double-bonded to oxygen. In sugar alcohols, that part of the molecule is reduced to a hydroxyl group (–OH). That small change makes a big difference. They taste sweet, they behave like sugar in terms of bulk and texture, but they are absorbed differently by the body, and this changes their calorie value, their impact on blood sugar, and even the way they affect your gut. The most common polyols you’ll find on ingredient lists include erythritol, xylitol, sorbitol, mannitol, maltitol, isomalt, and lactitol. Each of them is used for slightly different reasons. Xylitol, for example, is popular in chewing gum because it fights cavity-causing bacteria. Sorbitol is often found in diet candies and mints. Erythritol is everywhere these days, especially in keto-friendly products, because it is so well absorbed and contributes almost no calories. Absorption, Metabolism, and Excretion One of the best studied polyols is erythritol, and its story is quite different from the rest. Human studies have shown that erythritol is absorbed efficiently in the small intestine, much more so than xylitol, sorbitol, or maltitol. Once it enters the bloodstream, the body doesn’t do much with it. Unlike glucose, which gets metabolized to provide energy, erythritol is largely excreted unchanged in the urine. Because of that, its caloric contribution is extremely small, around 0.2 kilocalories per gram compared with sugar’s 4 kilocalories per gram. That efficient absorption also means erythritol usually doesn’t cause the stomach upsets that people experience with other polyols. A large human study tested repeated daily doses up to 1 gram per kilogram of body weights, about 70 grams for a 70-kilogram person and reported that the participants tolerated it without serious gastrointestinal issues. Compare that with sorbitol or maltitol, where far smaller amounts can cause bloating, flatulence, and diarrhea. Other sugar alcohols follow a different path. Xylitol is absorbed only partially, the rest is left for bacteria in the colon to ferment. Sorbitol, maltitol, isomalt, and lactitol are even less completely absorbed, which means more of them reach the colon. There, bacteria ferment them into gases like hydrogen, carbon dioxide, and methane, and into short-chain fatty acids that can be absorbed. While short-chain fatty acids may have benefits, the gas and the osmotic pull of unabsorbed molecules often lead to uncomfortable symptoms gas, bloating, and loose stools. Physiological Effects One of the biggest reasons sugar alcohols have become so common is their effect on blood sugar and insulin. Because they are absorbed either slowly or incompletely, they don’t produce the same rapid rise in glucose and insulin that table sugar does. Reviews of both erythritol and other polyols consistently show that these compounds have minimal to low postprandial glycemic effects, making them especially appealing for people with diabetes or those managing blood sugar for metabolic health. The gut effects are another story. What happens in the colon depends on how much of the sweetener escapes absorption. For erythritol, very little does, which is why it is tolerated better than others. But sorbitol and maltitol often make it through in larger amounts, and that is why the labels on candies and gums warn about “excess consumption causing a laxative effect.” The fermentation process isn’t all bad, though. Short-chain fatty acids produced in the colon can benefit the intestinal lining and have systemic metabolic effects. The problem is that they come along with gas and discomfort. Dental health is one of the bright spots for polyols. Oral bacteria like Streptococcus mutans thrive on sugars, producing acids that erode tooth enamel. Polyols, on the other hand, are poorly fermented by these microbes. That means they don’t contribute to cavities. Xylitol has even been shown to inhibit bacterial growth, and erythritol appears to reduce plaque formation, which makes both favorites for toothpaste and chewing gum. Tolerance, Safety, and Emerging Concerns For decades, erythritol has been considered one of the safest sugar alcohols, in part because of its absorption profile. The European Food Safety Authority has not set a strict Acceptable Daily Intake but does suggest that about 0.5 grams per kilogram of body weight per day is a reasonable upper limit to avoid gastrointestinal side effects. For sorbitol, maltitol, and isomalt, this is the most immediate downside. Because they aren’t absorbed well, they reach the colon and pull water with them, while bacteria ferment them into gases. That’s why people who eat sugar-free candies sometimes end up with cramps, bloating, or diarrhea. Labels warn about this for good reason. Even erythritol, though usually well tolerated, can trigger problems if consumed in very large doses, especially for sensitive individuals. The second concern is cardiovascular risk, which has only recently been spotlighted. Large cohort studies have found that people with higher blood erythritol levels were more likely to suffer heart attacks or strokes. The tricky part is that the body makes erythritol on its own, so high levels may signal metabolic dysfunction rather than be caused directly by diet. But controlled experiments add weight to the concern. In one human trial, a drink with 30 grams of erythritol increased platelet activity, essentially making the blood more likely to clot. Lab studies with blood vessel cells suggest erythritol can increase oxidative stress, reduce nitric oxide (which helps vessels relax), and upregulate endothelin-1, a vasoconstrictor. Together, these effects could, at least in theory, push the body toward a pro-thrombotic, a condition where your blood is more prone to forming clots (thrombi). There’s also the problem of dosage mismatch. The average person might not consume 30 grams of erythritol in a single drink, but “keto” products or sugar-free baked goods can contain surprisingly high amounts. A single dessert could easily cross into the range where blood levels spike and lab effects become relevant. What we don’t yet know is whether long-term, moderate use leads to harm the way high acute doses might. Finally, individual variability matters. People with existing cardiovascular disease, clotting disorders, kidney impairment, or sensitive digestive systems may be more vulnerable. What’s safe for one person might be risky for another, especially if combined with other dietary or lifestyle factors. Erythritol and other sugar alcohols occupy an interesting middle ground in nutrition science. On one hand, they provide sweetness and bulk with fewer calories, less impact on blood sugar, and real benefits for dental health. On the other, they can cause digestive distress if consumed in excess, and erythritol is now being investigated for potential effects on blood clotting and cardiovascular risk. The safest practical takeaway is moderation. Consuming small to moderate amounts of erythritol is unlikely to cause gastrointestinal problems, and it is probably less risky than frequent high sugar intake. But large bolus doses, like downing a drink with 30 grams or more, may not be advisable, especially for people with cardiovascular risk factors. Other polyols like xylitol and sorbitol should also be approached carefully, as their tolerance thresholds are lower. What we don’t yet have are long-term randomized controlled trials that can tell us definitively whether chronic erythritol intake affects cardiovascular outcomes. Until those studies are done, the best advice is to enjoy polyols as occasional tools for reducing sugar intake, but not to treat them as entirely “free” foods without possible downsides. After diving into erythritol and other sugar alcohols, one thing becomes clear: not all “sugar-free” or “low-carb” treats are created equal. Many rely heavily on polyols that can upset your gut or may carry emerging health concerns when eaten in large amounts. That’s why we set out to build something better. No Spike cookies by B’spoke are crafted with a different philosophy. Instead of leaning on heavy doses of sugar alcohols, we use blanched almond flour, high-quality protein, 21 grams of prebiotic fiber, and 128 mg of magnesium, a nutrient blend designed to satisfy cravings while supporting metabolic health. The result is a cookie that tastes indulgent but works like a functional food. No sugar crashes, no empty calories, no artificial sugars, just smarter snacking that respects both your metabolism and your sweet tooth. Because in the end, your cookie shouldn’t just fill you up it should fuel you well. That’s why No Spike cookies by B’spoke.   References: Hazen, S. L., et al. (2023). The artificial sweetener erythritol and cardiovascular event risk. Nature Medicine, 29(3), 710–718. https://doi.org/10.1038/s41591-023-02223-9 Witkowski, M., Nemet, I., et al. (2024). Ingestion of the non-nutritive sweetener erythritol, but not glucose, enhances platelet reactivity in healthy volunteers. Arteriosclerosis, Thrombosis, and Vascular Biology, 44(3), 292–302. https://doi.org/10.1161/ATVBAHA.124.321019 Zheng, Y., Hu, F. B., & Rimm, E. B. (2023). The sugar-free paradox: Cardiometabolic consequences of erythritol. Signal Transduction and Targeted Therapy, 8(1), 313. https://doi.org/10.1038/s41392-023-01504-6 Lajous, M., et al. (2024). Sweeteners: Erythritol, xylitol and cardiovascular risk—friend or foe? Cardiovascular Research, cvaf091. https://doi.org/10.1093/cvr/cvaf091 U.S. Food and Drug Administration. (2023). FDA review of Hazen et al. (2023) on erythritol and cardiovascular risk. https://www.fda.gov/media/182122/download Ouyang, P., et al. (2025). Erythritol, erythronate, and cardiovascular outcomes in older adults. JACC: Advances, 4(2), 101605. https://doi.org/10.1016/j.jacadv.2025.101605 ClinicalTrials.gov. (2023). Dietary erythritol on platelet reactivity and vascular inflammation (NCT05967741). Retrieved from https://clinicaltrials.ucbraid.org/trial/NCT05967741

Nov 04, 2025
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Metabolic Health: How High-Carb, Low-Fiber Diets Harm Us

Metabolic Health: How High-Carb, Low-Fiber Diets Harm Us

In today’s food environment, convenience reigns supreme. White rice, bread, pasta, and packaged snacks are cheap, quick, and everywhere. But there’s a hidden cost, these foods are often stripped of fiber, leaving us with carbohydrates that spike blood sugar and strain our metabolism. The problem isn’t simply “carbs”, it’s carbs without their natural partner, fiber. Why Carbs Without Fiber Spell Trouble Not all carbohydrates behave the same way in the body. Whole plant foods grains, legumes, fruits, vegetables deliver carbs packaged with fiber, slowing digestion and supporting stable blood sugar. By contrast, refined carbohydrates lack fiber and micronutrients, leading to rapid glucose spikes. Research shows that the carbohydrate-to-fiber ratio (CFR), how many carbs you eat compared to how much fiber you get, is a strong marker of diet quality and metabolic health. A study in young women found that those with a higher CFR (lots of carbs, little fiber) had significantly higher body fat percentage and fat mass compared to those with a lower CFR. High CFR diets were also linked to greater intake of added sugar and poorer overall diet quality. Large-scale cohort studies reinforce this. In a Chinese population followed for over four years, people with higher intake of starchy carbs, especially refined rice, wheat, and tubers, were at greater risk of developing metabolic syndrome and hyperlipidemia (unhealthy cholesterol and triglyceride levels). Notably, these risks were tied to starchy carbs specifically, not to carbs from other sources. The Domino Effect: From Blood Sugar to Fat Storage When you eat refined carbs without fiber, the body faces a flood of glucose. The pancreas releases insulin to shuttle that glucose into cells. Repeated spikes in blood sugar and insulin set off a cascade: Insulin resistance develops as cells stop responding to insulin’s signals. Visceral fat accumulates, especially in the belly. This type of fat is metabolically active, driving inflammation. Blood lipids worsen: triglycerides rise, and HDL (“good cholesterol”) drops. This domino effect links high refined-carb diets to type 2 diabetes, heart disease, fatty liver disease, and even cancer. Fiber: The Missing Shield Fiber is more than a digestive aid. It’s a metabolic safeguard. By slowing glucose absorption and promoting satiety, fiber helps blunt the very processes that refined carbs accelerate. Its benefits are wide-reaching: Improved insulin sensitivity: Soluble fibers and resistant starches feed gut microbes, producing short-chain fatty acids (SCFAs) like butyrate, which lower inflammation and improve glucose control. Better lipid profile: Fiber helps lower LDL cholesterol and reduce triglycerides. Reduced chronic inflammation: Cohort and intervention studies show high-fiber diets are linked to lower levels of inflammatory markers such as C-reactive protein (CRP) and interleukins. Lower disease risk: Regular fiber intake reduces the risk of cardiovascular disease, type 2 diabetes, and even premature death. Yet, the average adult consumes far below recommendations, most people don’t even reach half of the daily requirement. What the Science Says About Different Diets High-carb, low-fiber diets: Consistently associated with higher fat mass, poor cholesterol profiles, metabolic syndrome, and inflammation. High-carb diets with fiber and low glycemic index: In people with type 2 diabetes, these diets can support weight loss and improve blood sugar, without worsening lipids. Low-carb diets: A recent meta-analysis of randomized trials shows they improve blood sugar, triglycerides, and HDL cholesterol in overweight or obese people with type 2 diabetes. But concerns remain about long-term sustainability, reduced fiber intake, and potential nutrient gaps if not well planned. The lesson? Carbs aren’t the enemy, but refined carbs without fiber are. Practical Shifts to Protect Your Metabolism Instead of obsessing over carb percentages, focus on the quality of carbs: Swap white bread and pasta for whole grains like oats, quinoa, and brown rice. Add legumes, beans, lentils, chickpeas, for slow-digesting, fiber-rich carbs. Snack on nuts, seeds, and fresh fruit instead of refined sweets. Make vegetables the star of every meal, not the side dish. These changes don’t just improve digestion, they directly lower inflammation, stabilize blood sugar, and protect long-term metabolic health. Metabolic health isn’t dictated by carbs alone. It’s determined by the balance between carbs and fiber. Diets high in refined, low-fiber carbohydrates set the stage for insulin resistance, fat accumulation, and chronic disease. But when fiber-rich whole foods take the lead, the story changes: inflammation drops, blood sugar stabilizes, and the risk of diabetes and heart disease plummets. The message is clear- don’t fear carbs, choose the ones that come with nature’s protective packaging, fiber. We created No Spike Cookies by B’spoke with one mission, to flip the script on snacking. Instead of refined carbs that trigger sugar spikes and crashes, every cookie is built to support your metabolic health. Made with blanched almond flour, protein, 21 grams of prebiotic fiber, magnesium, and other essential nutrients, No Spike Cookies are more than a treat, they’re functional food. No sugar crashes, No empty calories, just fiber-fuelled, metabolism-friendly snacking Because your cookie shouldn’t just satisfy your cravings, it should also protect your blood sugar, nurture your gut, and care for your long-term health. No Spike cookies by B’spoke because your cookie should care for your metabolism as much as your cravings

Nov 04, 2025
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The Science Behind Fructans

The Science Behind Fructans

When you bite into a piece of garlic bread, munch on an almond, or enjoy a bowl of wheat pasta, you’re eating more than just starch and fiber. Hidden within many of our everyday foods are fructans, a special type of carbohydrate that has intrigued plant scientists, food technologists, and health researchers alike. But what exactly are fructans, and why do they matter? What Are Fructans? Fructans are carbohydrate polymers chains made primarily of the sugar fructose joined together, usually with one glucose molecule at the start. They are classified as non-digestible dietary fibers because the human digestive system lacks the enzymes needed to break them down. Instead, fructans travel intact to the large intestine, where they serve as food for beneficial gut microbes. In plants, fructans are not just random leftovers of sugar metabolism. They are carefully synthesized molecules that act as reserve carbohydrates (long-term energy storage) and as stress protectants, helping plants survive drought, cold, or other environmental challenges. Different Types of Fructans Fructans come in several structural “families,” which differ the fructose units are linked: Inulin-type fructans: Linear chains with β (2→1) bonds, commonly found in chicory root, Jerusalem artichoke, and onions. Because of their linear structure, they are excellent energy reserves for plants and are the main form extracted for use in functional foods. For humans, they act as classic prebiotics, selectively feeding beneficial bacteria and producing short-chain fatty acids that support gut and metabolic health. Levan-type fructans: Linear β (2→6) linkages, abundant in grasses such as rye and wheat. Their branching structure makes them especially useful for plants as stress protectants, stabilizing cell membranes under drought or cold. In human nutrition, they tend to ferment more slowly than short-chain inulins, which can mean fewer digestive side effects and a more sustained prebiotic effect. Graminans: Mixed structures that combine β (2→1) and β (2→6) linkages. This hybrid structure gives cereals like wheat and barley metabolic flexibility. For humans, graminans represent a major source of fructans in the everyday diet, even if the amounts per serving are smaller than in roots like chicory. Their mixed structure also means they support a broader range of gut microbes. Neo-series fructans: More complex molecules where fructose chains extend from both ends of the starter sucrose molecule. These are chemically more intricate and often found in plants like onion, asparagus, and agave. Their complexity allows plants to fine-tune energy storage and stress responses. In human digestion, their varied chain lengths produce a staggered fermentation pattern, meaning they provide both quick and long-lasting prebiotic benefits. These differences matter.  The degree of polymerization (DP), the length of the fructan chain affects how quickly the molecule ferments in the gut. Short-chain fructans ferment rapidly, sometimes producing gas and discomfort, while longer chains ferment more slowly, providing a steady prebiotic effect. Fructans in Our Food You may not realize it, but fructans are widespread in our diet. Foods rich in fructans include: Onions, garlic, leeks, and asparagus Wheat, barley, and rye Chicory root (a common source for commercial inulin) Agave, dandelion, and Jerusalem artichoke Studies in Slovenia, for example, measured fructan levels in commonly eaten foods. They found that onions can contain nearly 2 g of fructans per 100 g, while wheat flour contains about 0.75 g/100 g. Based on dietary surveys, the average person consumes about 1.6–1.7 g/day of fructans although this amount varies widely depending on food choices. So why should we care about fructans beyond plant science? Prebiotic EffectFructans act as prebiotics compounds that selectively stimulate the growth of beneficial gut bacteria such as Bifidobacterium and Lactobacillus. This microbial fermentation produces short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate, which improve colon health, regulate blood sugar, and even influence immune function. Immune and Antioxidant BenefitsEmerging research shows that fructans may directly interact with immune cells in the gut, helping modulate inflammation. They also act as reactive oxygen species (ROS) scavengers, reducing oxidative stress in intestinal cells. Metabolic SupportFructans have been linked to lower cholesterol and triglyceride levels, improved calcium absorption, and better glucose regulation. Because they are low in calories and mildly sweet, they are often used in functional foods as a sugar or fat replacer. The Flip Side: FODMAPsNot everyone tolerates fructans well. They belong to the group of fermentable carbohydrates known as FODMAPs (fermentable oligo-, di-, monosaccharides, and polyols). For people with irritable bowel syndrome (IBS), rapidly fermenting short-chain fructans can trigger bloating, cramps, and altered bowel habits. From Plants to People: Why Evolution Matters Interestingly, plants didn’t evolve fructans for our benefit, they created them as survival tools. About 15% of flowering plants use fructans as their main carbohydrate reserve, often storing them in underground structures like roots, bulbs, and rhizomes. Fructans protect plant cell membranes during drought and freezing, acting almost like natural antifreeze. This evolutionary strategy has turned into a nutritional advantage for humans. As we continue to explore wild, fructan-rich plants like Polygonatum species in Asia or agave in Mexico there’s growing interest in domesticating and engineering crops that produce tailor-made fructans for functional foods. Fructans are more than just fiber. They’re a fascinating intersection of plant survival strategies and human health benefits. From their unique chemistry to their role in gut microbiota, fructans illustrate how something as simple as a sugar chain can influence both ecosystems and our own well-being. That is exactly what we’ve done with No Spike cookies by B’spoke. With blanched almond flour, protein, 21 g of prebiotic fiber, 128 mg magnesium, and more beneficial nutrients, No Spike cookies is designed to taste like a treat but work like a functional food. No sugar crashes. No empty calories. Just smarter snacking. No Spike cookies by B’spoke because your cookie should care for your metabolism as much as your cravings.

Nov 04, 2025
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Artificial Sweeteners and Neuroendocrine Confusion: Why the Brain Misreads Zero-Calorie Sweetness

Artificial Sweeteners and Neuroendocrine Confusion: Why the Brain Misreads Zero-Calorie Sweetness

When you sip a diet soda or chew sugar-free gum, it feels like a win: all the sweetness, none of the calories. But beneath that sweet taste lies a biological paradox. For millions of years, sweetness has been a reliable signal of energy. Honey, fruit, sugarcane, sweet taste meant glucose and fructose were on the way, fuelling muscles and brains. Our nervous and endocrine systems were built around this rule. Artificial sweeteners molecules like aspartame, sucralose, and saccharin, break the contract. They activate sweet taste receptors but deliver no energy. The result is what researchers call neuroendocrine confusion, a breakdown in the dialogue between the brain, gut, and hormones about food and fuel. Sweetness Without Substance Ventral tegmental area (VTA) is a midbrain region that releases dopamine and drives reward and motivation and Amygdala is an almond-shaped brain structure that links taste and food cues with emotion and craving. These structures are part of the dopaminergic system that drives motivation and food-seeking behaviour. Functional MRI studies show that habitual diet soda drinkers process sweet tastes differently. Instead of distinguishing between sugar and artificial sweeteners, reward circuits such as the VTA and amygdala respond similarly to both. In other words, the brain starts to treat “fake sugar” like the real thing erasing the difference between calories and no calories. Over time, this rewiring may amplify cravings and weaken the body’s ability to regulate energy intake. Hormones Left Hanging In a typical meal, sugar doesn’t just delight the tongue, it sets off a hormonal chain reaction. Insulin moves glucose into cells, while incretin hormones like GLP-1 (glucagon-like peptide-1) signal satiety to the brain. Sweetness is perceived, but the gut and pancreas remain largely silent. Without insulin and GLP-1, satiety signals are blunted, leaving the brain expecting energy that never arrives and keeping hunger circuits active. Gut–Brain Miscommunication Sweet taste receptors are not confined to the tongue. Members of the T1R receptor family are expressed in the intestine, where they help regulate nutrient absorption, incretin release, and microbiome composition. Artificial sweeteners bind to these receptors, altering their signalling. Long-term, this can reshape the gut–brain axis, the two-way communication system linking digestion with neural and endocrine responses. Changes in incretin release, microbial balance, and even gut permeability add further layers to the confusion. The consequences are not limited to hunger and glucose control. Evidence suggests that chronic exposure to certain sweeteners contributes to oxidative stress, neuroinflammation, and disruption of the blood–brain barrier. These processes compromise brain health and may accelerate cognitive decline, particularly in individuals already at risk due to diabetes or obesity. The Paradox of “Diet” Products Artificial sweeteners were introduced as tools to fight obesity and diabetes. Yet large cohort studies repeatedly link their frequent use to higher risks of weight gain, metabolic syndrome, and type 2 diabetes. The paradox makes sense once you consider the underlying biology. when sweetness no longer reliably signals calories, the brain’s predictive coding of energy balance falters. Appetite regulation becomes less precise. What began as a strategy to avoid sugar ends up undermining the very systems designed to keep energy in balance. Different Molecules, Same Problem Aspartame breaks down into amino acids, which is harmless for most, but contraindicated in phenylketonuria, is a rare inherited disorder where the body cannot break down the amino acid phenylalanine. Saccharin passes unmetabolized yet interacts with gut microbiota. Sucralose, a chlorinated sucrose derivative, is stable in baking but alters intestinal flora. Acesulfame-K is often blended with others, raising vascular and metabolic risks. Stevia, plant-derived, may carry fewer adverse effects but it activates sweet taste receptors without delivering energy. Though chemically distinct, all share one defining feature, they disrupt the natural link between sweetness and energy.   Rethinking Sweetness Artificial sweeteners are not villains, but neither are they harmless shortcuts. By confusing neural reward circuits, silencing satiety hormones, and meddling with gut-brain communication, they introduce a subtle but powerful instability into human metabolism. Sweetness was once a straightforward evolutionary signal of energy. Today, it has become an unreliable message. And in trying to outsmart calories, we may have outsmarted ourselves.   Artificial sweeteners can have a place in modern diets, especially when used occasionally or as part of broader strategies to reduce sugar intake. But relying on them daily is not the metabolic free pass it appears to be. Sometimes the safest path forward is the simplest one, keep sweetness occasional, and let the body trust its signals again.   That’s exactly why we created No Spike cookies by B’spoke. While artificial sweeteners promise sweetness without calories, they also create neuroendocrine confusion leaving the brain and hormones misaligned, appetite unsatisfied, and metabolism under stress. We wanted to take the opposite approach and build a snack that supports your body’s natural signalling instead of tricking it. Our cookies are made with blanched almond flour, high-quality protein, 21 g of prebiotic fiber, magnesium, and other functional nutrients. No artificial sweeteners. No metabolic misdirection. Just real ingredients that fuel your body, steady your blood sugar, and satisfy your cravings. No Spike cookies by B’spoke because your cookie should care for your metabolism as much as your cravings.

Nov 04, 2025
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