Erythritol: The “Almost” Sugar

erythritol desserts

Erythritol, a sugar alcohol (or polyol), is considered the world’s first all-natural, non-caloric sweetener.

Unlike dangerous artificial sweeteners, this natural sweetener is found in a wide variety of foods including mushrooms, watermelon, pears and grapes as well as fermented foods like sake, wine and soy sauce.

Erythritol: The “Almost” Sugar

With a carbohydrate count of nearly zero, it surprisingly tastes much like sugar, but has a glycemic index of zero!

This means that enjoying foods made with this all-natural sweetener won’t cause blood sugar spikes– important for anyone concerned about diabetes, weight loss, cancer…and health in general.

In addition to the blood sugar benefits erythritol provides, new research entitled “Erythritol is a sweet antioxidant” published in the journal Nutrition found  that erythritol acts as a powerful antioxidant in the body – fending off the free radicals that damage tissues and organs and contribute to physical aging and disease.

The lead researcher of the study said:

Erythritol may help reduce the glycemic impact of a food or beverage, thereby reducing the effects of hyperglycemia-induced free radical formation,[This is] expected to reduce the onset and progression of painful and life-threatening diabetic complications

Baking with Erythritol

erythritol cake

Have your cake and be well too! Using erythritol, you can enjoy desserts that are all-natural, sugar free AND help your body to fight free radicals.

Here at Healing Gourmet, you’ll find a wide variety of low glycemic desserts made with erythritol.(Check out our healthy dessert recipes here)

Look for non-GMO or organic erythritol in your local health foods store and use just as you would sugar. A word of caution: some erythritol blends contain high glycemic maltodextrin or cane sugar and should be avoided.

Want more delicious desserts and a complete healthy baking course to get you started? Check out e-Book Guilt-Free Desserts – including 50 delicious desserts like Chocolate Souffle and Creme Brulee -made with awesome, all-natural erythritol. Looking for “blend and bake” dessert mixes using this amazing sweetener…go to Wellness Bakeries.

Selecting and Storing Erythritol: The “Almost” Sugar

Store in a sealed container, away from moisture and heat.

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Nutrition Information for Erythritol: The “Almost” Sugar

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Preferences: No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains,

About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


  1. Linda Hendrex says:

    Hi Kelley,

    I have your cookbook, GUILT FREE DESSERTS and I love it. However, I am finding that Erythritol is harder on my gut than it is on most people, and I’m thinking I need to adjust the recipes to be stevia sweetened only or even a reduced sugar/stevia blend. Right now, your Holiday Spice Cake is in the oven and as an experiment, I doubled the stevia and completely left out the erythritol. I hope it turns out well – when it’s done, I’ll come back and let you know how it goes over in my house.

    Could you give some pointers on how best to adjust your recipes to exclude erythritol? I don’t mind that the taste is a bit different because I am used to stevia and it tastes pretty good to me. But the recipes in GUILT FREE DESSERTS are so great that until now I’ve always tried to stick with the directions to the letter.

    I do know that desserts can be made with stevia only and I make a wonderful lemon pound cake with only stevia, eggs, coconut oil, tapioca starch and coconut flour. I also make a chocolate mousse with coconut cream and stevia. It can be done and I am wondering if it will be very difficult to incorporate a “stevia only” approach to GUILT FREE DESSERTS? I really only need to know how much you would advise me to increase the stevia if I leave out the erythritol? Stevia seems to be the only sweetener that doesn’t mess with my gut. More and more, I am liking my desserts less sweet anyway.

    Thanks for everything you do to encourage better health and more sensible and enjoyable eating. I love your site and send all my friends here when they ask how I learned to cook. You have mad a big difference in my health and made it enjoyable.

    • Linda Hendrex says:

      UPDATE: Just wanted to touch bases and let you know that the Holiday Spice Cake turned out incredibly good with only stevia and no erythritol. Of course it has a bit of molasses in the recipe so there was some sweetness coming from that as well. It isn’t quite as sweet, but it has such a strong spice flavor that I didn’t mind it at all. Love this cookbook! 🙂

    • Kelley Herring says:

      Hi Linda!
      Thanks so much for your kind words. I’m sorry to hear you have trouble with erythritol, let’s see how we can adapt those recipes for you…

      My suggestion would be to use coconut sugar in lieu of the erythritol. You see, if you use all stevia, you will be missing the bulk and other important properties the erythritol provides. In some recipes, stevia alone can work great. It really depends on how much erythritol is used in the recipe and what purpose it is serving. In some recipes, using a reduced amount of coconut sugar (say half of what was called for), and then boost the sweetness with the stevia, can work great. I realize this is a bit ambiguous, but as I mentioned, it really depends on the recipe. I wish I could give you a cut and dry answer 🙁

      Please keep me posted on how it goes. And thank you again for your kind words and support!

      Be well,

  2. loretta says:

    where can i buy the guilt free desserts cook book could not fine it at barns&noble ?

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