What do you know about the sugar alcohol erythritol? I’m looking to use it in sugar-free sweets this holiday.
– Candice C.
Sugar alcohols (also known as polyols) are low-digestible carbohydrates, meaning that they are incompletely digested or absorbed in the small intestine then are at least partially fermented in the colon. Chemically a hydrogenated monosaccharide, erythritol is technically not a true sugar or an alcohol. Erythritol is absorbed but is not fully metabolized enabling it to yield only 0.2 Cals/gram1. Erythritol is excreted intact in the urine, meaning it travels from gut to blood to kidneys unchanged. Um, you decide if that’s good or bad…
Erythritol is mainly derived from GMO cornstarch and is also natural-occurring in some other plants, fruit (like watermelon, pear, and grapes), mushrooms and fermented foods. In food products (often sugar-free foods) it can be used alone but is often found in combination with other polyols or non-nutritive sweeteners. For example, erythritol (along with rebiana) is a component of the sweetener TruviaTM. Erythritol would be part of the sugar alcohols section under carbohydrates in a Nutrition Facts panel of a food label. Erythritol is considered to have zero calories while other sugar alcohols have about half the calories of sugar1. Note that some lower-sugar foods have increased fat content for palatability2.
The US FDA determined that erythritol is Generally Recognized as Safe, as of 2001. The American Diabetes Association states, “Sugar alcohols and nonnutritive sweeteners are safe when consumed within the daily intake levels established by the Food and Drug Administration (FDA)2.” The estimated daily intake of erythritol is 1 gram per day and an estimated tolerable intake range of 10-20 grams per day 1,3.
Erythritol does not appear to affect blood sugar levels4. Other erythritol benefits for those with diabetes include no contribution to dental caries, lower laxative effect than other sugar alcohols, and slower digestion (lower glycemic). Sugar alcohols have not been proven effective in the management of weight3. And keep in mind that it’s overall carbohydrate consumption, not just sugar, that has the biggest impact on blood sugar management1.
In the kitchen, erythritol can’t be used in a weight for weight replacement for table sugar as erythritol has 60-80% the sweetness of sucrose3. You can use erythritol in a variety of food applications but know that sugar alcohols don’t have the same microbial inhibition, browning, or crystallization properties as table sugar. Unlike non-nutritive sweeteners, erythritol offers bulk and stabilization which helps with structure or viscosity of the finished product. It also acts as a humectant to retain moisture. Sounds to me like you need to know a bit about food chemistry to get an ideal result if you aren’t following a tested recipe!
References
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
If you ask any fitness maven walking (or more likely running) down the street, they will immediately condemn the idea of “fasted cardio”, referring to the method of not eating before a workout in order to burn and lose body fat. They will tell you it is ineffective and potentially dangerous, and then probably start describing the simply seasoned chicken breast or protein-packed omelet (depending on what time of the day it is) they chowed down before they laced up their sneakers.
In order to get the full benefits of exercise, you need a healthy and balanced diet. Whether you’re hiking outdoors or sweating it out in a spin class, the right foods before and after a workout provide you with more energy and aid your body in recovering faster.
The best food pre-workout is going to be packed with carbohydrates and proteins. Carbs are your muscles’ main energy source and protein helps to improve your muscles’ growth and recovery. You want to avoid eating too much fat before a workout as that will cause you to feel more sluggish and heavy, although healthy fats like avocado have been shown to be a good source of fuel for moderate-to-low intensity workouts. Ideally, you’ll want to eat 2-3 hours before a workout, so that your body has time to digest. Good sources of protein pre-workout include:
As your pre-workout time ticks down, eating a meal that contains mainly carbs and some protein is ideal to ensure digestion. Simple carbs like bananas, dried fruit, and fruit smoothies with a dash of protein powder provide a quick energy boost for a 30-60 minute workout, whereas complex carbs are slow releasing energy sources and have a slower metabolism rate.
Sources of carbs include:
Many of these foods can double up as energy sources post- workout as well. Complex carbs and proteins are a necessary foundation as the body rebuilds itself post workout. Proteins are key to help repair and rebuild muscle tissue. It’s recommended to eat your post-workout snack/meal within 30 minutes after the treadmill slows to a stop. And of course, make sure you are replenishing fluids to further help your recovery. So, get cooking, get running, happy workout and bon appétit!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Does Intermittent Fasting give you enough time to pack the day's protein? Our registered dietitian helps clear up the confusion!
“Cooking conscious means knowing where your food came from – at Frasca, that means working hand in hand with our farmers and local purveyors. It also means cooking simple – we try to keep our dishes simple and honoring of what’s in season.”
Photo by: Megan Swann
Photo by: Mike Thurk
Photo by: Megan Swann
Frasca Food and Wine is located at the following location:
Monday – Thursday: 5:30 – 9:30
Friday: 5:30 – 10:30
Saturday: 5:00 – 10:30PM
Sunday: Closed
About Frasca: Frasca Food and Wine is the James Beard Award-winning restaurant in Boulder, Colorado. The creation of Master Sommelier Bobby Stuckey and Chef Lachlan Mackinnon-Patterson, their shared passion for Friulano cuisine and fine wine is reflected in the exquisitely prepared fare and a comprehensive wine list boasting over 200 varieties.
Historically found throughout Friuli, frascas were friendly and informal gathering places, a destination for farmers, friends, and families to share a meal and a bottle of wine. Identified by a tree branch hanging over a doorway portal, they were a symbol of local farm cuisine, wine, and warm hospitality. As the harvest came to a close, the branch would wither and change colors to indicate the end of the season. The frascas would then close their doors until the next year.
Now headed into its 15th year, Frasca Food and Wine still aims to honor the original frascas of Friuli-Venezia Giulia with world-class hospitality.
For reservations, menu, and additional details, please visit frascafoodandwine.com/.
Frasca Food and Wine | 1738 Pearl St. | Boulder, CO 80302.
Executive Chef Eduardo Valle Lobo
Photo by: Mike Thurk
Executive Chef Kelly Jeun
Photo by: Mike Thurk
For the Strawberry Gazpacho
For the Zucchini Blossom Pesto
Step 1: Blend all in a food processor.
Step 2: Assemble the tomatoes in alternating colors on a plate, drizzle with olive oil and garnish. (In the attached photo, we also added sliced almonds and cucamelon for garnish.)
Featured Recipes
Award-winning Chef, Danny Grant of Chicago’s etta, shares a light and healthy recipe you can easily whip up just in time for your next summer potluck!
Chef Brian Okada of Water Grill shares his recipe for Tomato Avocado Salad with a light Poppy Seed Dressing. It's quick, it's easy, healthy and tasty!
Puesto's Executive Chef, Katy Smith, shares her recipe for Grilled Fish Tacos with Melon Salsa. Make this light and flavorful recipe at home tonight!
Could you recommend any best practices, storage methods, perishable and non-perishable food items, protein shakes, or other helpful tips for flight attendants or airline crew who desire to eat healthily but have limited access to refrigeration or healthy food options while on 3-5 day work trips?
– Ryjean R.
The two flight attendants I asked replied that they usually bring hard boiled eggs, avocados, salsa, sealed chicken apple sausages, green smoothie singles, lots of sturdy fruits like apples and oranges, nuts and seeds, carrots, jicama, and celery sticks with almond butter. For meals: vacuum-packed brown and white rice (can be served cold with cheese cubes and peas/corn), pasta salad with diced ham, or some frozen items like homemade casseroles or chicken curries – microwave required. Having a good cooler is essential!
Also see our previous answer to another flight question – What meals can I pack that will keep for up to 5 days, and that will help me lose weight?
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
“Rich in vitamins, minerals, phytonutrients, fiber & antioxidants, plant-based foods lower cholesterol and decrease the risk of heart disease, cancer, diabetes, kidney disease & obesity. Plant protein is more varied than meat protein and offers a much wider variety of options for creating innovative, healthful menus. Sophisticated vegan cuisine is the new frontier. There is so much undiscovered potential in this arena. The focus at Elizabeth’s Gone Raw is to create monthly a seven-course tasting dinner comprised of organic plant-based ingredients. It is our intention to offer the public an indulgent healthy dining experience, visually exciting, sensual and provocative.”
Photography by: Greg Powers
Photo credit: Belathee Photography
Elizabeth’s Gone Raw is located at the following location:
Distance to closest LA Fitness: 0.8 miles to Connecticut Ave. LA Fitness
Elizabeth’s Gone Raw is located at 1341 L St NW, Washington, DC 20005. Open Friday from 5pm to 12am. For reservations, menu, and additional details, please visit elizabethsgoneraw.com.
Photography by: Greg Powers
For the Strawberry Gazpacho
For the Fermented Carrot Quenelle
Optional
This soup is topped with olive tapenade which is optional.
Step 1: Blend together the ingredients for the Fermented Carrot Quenelle, then cover with parchment paper and let ferment at room temperature for two days. Form in the shape of a quenelle using two teaspoons and place in the bottom of the bowl.
Step 2: Blend together in a Vitamix (or blender) all the ingredients for the Green Strawberry Gazpacho.
Step 3: This soup is topped with olive tapenade which is optional.
Step 4: Enjoy!
Featured Recipes
Award-winning Chef, Danny Grant of Chicago’s etta, shares a light and healthy recipe you can easily whip up just in time for your next summer potluck!
Chef Brian Okada of Water Grill shares his recipe for Tomato Avocado Salad with a light Poppy Seed Dressing. It's quick, it's easy, healthy and tasty!
Puesto's Executive Chef, Katy Smith, shares her recipe for Grilled Fish Tacos with Melon Salsa. Make this light and flavorful recipe at home tonight!