Does Erythritol Break Intermittent Fasting? A Definitive Guide

Does Erythritol Break Intermittent Fasting?

Intermittent fasting has become increasingly popular in recent years, and many people are looking for ways to make it easier and more enjoyable. One of the questions that often comes up is whether or not erythritol will break a fast. In this article, we’ll discuss what erythritol is, whether or not it will break a fast, and the implications of consuming it while fasting.

What is Erythritol?

Erythritol is a type of sugar alcohol that is created from corn using enzymes and fermentation. It is calorie-free and does not raise insulin levels. Erythritol has a sweet taste, much like sugar, but without the calories. It is commonly used in place of sugar for those who are trying to reduce their calorie intake.

Does Erythritol Break a Fast?

Whether or not erythritol breaks a fast depends on your goal with intermittent fasting. If you are fasting for metabolic health or weight loss, it will not break your fast. It has only 24 calories per gram and does not spike insulin levels, so it does not break a fast.

However, if you are fasting for gut rest or longevity, erythritol can break a fast. This is because erythritol is still a sugar alcohol, and its chemical structure is different from other calorie-free sweeteners. Even though it does not raise insulin levels, it can still affect the gut microbiome and digestion. For this reason, it is best to avoid erythritol while fasting for gut rest or longevity.

Why is Insulin Important?

Insulin is an important hormone that helps the body use glucose for energy. When we eat carbohydrates, our bodies release insulin, which helps the cells absorb the glucose. If we consume too much sugar or carbohydrates, our bodies become overwhelmed, and our insulin levels rise. High insulin levels can lead to weight gain and other health problems.

Benefits of Erythritol

Erythritol is an excellent sugar alternative for those who are trying to reduce their calorie intake. It has a sweet taste, like sugar, but without the calories. It is also low in carbohydrates so it won’t raise your insulin levels. Additionally, it does not feed the bad bacteria in the gut, so it can help keep your gut healthy.


In summary, erythritol will not break a fast for metabolic health or for longevity, but it will break a fast if you’re fasting for gut rest. Erythritol does not break intermittent fasting because it is a calorie-free sweetener that does not raise insulin levels. It is a great sugar alternative for those who are looking to reduce their calorie intake and keep their gut healthy.

Does consuming erythritol while doing intermittent fasting cause insulin levels to rise?

Research has revealed that, when it comes to erythritol, it does not raise insulin or blood sugar levels. This suggests that using it should not interfere with fasting.

Which artificial sweetener is suitable for intermittent fasting?

The ultimate verdict is that certain artificial sweeteners are acceptable to consume while fasting, such as Stevia, Splenda, Equal, and other low-calorie, non-insulin-triggering sweeteners. These can be used to add sweetness to coffee or a diet drink without disrupting your fast.

Does consuming monk fruit sweetened with erythritol interfere with the fasting period?

Generally, monk fruit is a safe sweetener to use with no side effects, unlike artificial sweeteners. Additionally, since it has no calories, it will not disrupt fasting protocols if you are using fasting as a way to lose weight.

What sweetener can be consumed without breaking an intermittent fasting regimen?

Artificial sweeteners like Stevia, Swerve, Aspartame, and Splenda are unlikely to affect your fast since they don’t seem to influence insulin secretion or blood sugar levels. However, for other health reasons, you may choose to avoid them. On the other hand, cinnamon has no effect on breaking your fast and may even increase your insulin sensitivity.

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does erythritol break intermittent fasting a definitive guide 17 04 2023 2

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