You probably already know that sugar isn’t great for your health, but with so many alternatives out there, it can be hard to figure out which ones are best for you.

If you're looking for a sugar substitute, you've likely come across sugar alcohols. Generally, sugar alcohols are considered safe and don’t have many of the negative effects of sugar, but not all of them are the same. Let’s explore this further.

What are sugar alcohols? Sugar alcohols are carbohydrates used as sweeteners and bulking agents in foods. While some sugar alcohols naturally occur in fruits and vegetables, most are derived from other sugars.

Understanding Sugar Alcohols: A Healthier Sweetener?

You likely know that sugar isn't great for your health, but with so many alternatives, it can be tough to pick the best one. If you're considering a sugar substitute, you might have come across sugar alcohols. Generally, these are considered safe and come with fewer negative effects than sugar, but not all sugar alcohols are the same. Let's delve into this.

What are Sugar Alcohols?

Sugar alcohols are carbohydrates used as sweeteners and bulking agents in foods. While some occur naturally in fruits and vegetables, most are derived from other sugars. They help preserve moisture and improve the texture of foods. Despite their name, they do not contain the type of alcohol that causes intoxication. Belonging to a class of carbs called polyols, sugar alcohols are a type of FODMAP (carbs that aren’t easily absorbed by the small intestine).

Common Sugar Alcohols:

Xylitol
Erythritol
Sorbitol
Maltitol
Mannitol
Lactitol
Isomalt
Hydrogenated starch hydrolysates

Sugar Alcohol vs. Sugar

Sugar alcohols share a similar chemical structure with sugar but provide fewer calories and are slightly less sweet. They are not fully absorbed into the bloodstream, giving them a lower glycemic index, which means they don’t raise blood sugar levels as much as regular sugar. Unlike sugar, sugar alcohols do not cause tooth decay; in fact, xylitol can protect tooth enamel and reduce plaque buildup.

Identifying Sugar Alcohols in Foods

To find out if a food contains sugar alcohols, check the ingredients list on the packaging. They might not always be listed in the nutrition facts unless the product makes a health claim. When listed, they appear under "total carbohydrates" or by their specific names.

Products with Sugar Alcohols

You can find sugar alcohols in:

“Sugar-free” products like cookies, candies, and soft drinks
Keto-friendly products
Protein powders
Some sugar substitutes
Chewing gum
Mints
Toothpaste
Some medicines like cough syrup or throat lozenges

Are Sugar Alcohols Safe?

Except for erythritol, which might have specific risks, sugar alcohols are generally safe when consumed in moderation. Excessive intake can lead to digestive issues, especially for those with underlying conditions. It’s healthier to reduce sugar intake overall rather than rely heavily on substitutes.

Benefits of Sugar Alcohols

Fewer calories than sugar, aiding weight management
Minimal impact on blood sugar levels
No contribution to tooth decay, with some promoting oral health
Some act as prebiotics, supporting gut health

Potential Side Effects

Digestive issues like gas, bloating, and diarrhea, particularly with sorbitol
Erythritol may be linked to a higher risk of blood clots
Xylitol is toxic to dogs
Foods with sugar alcohols are often highly processed

Sugar Alcohols and Diabetes

Sugar alcohols are safe for people with diabetes due to their minimal impact on blood sugar levels. However, it's essential to monitor carbohydrate intake overall.

How Much is Too Much?

The FDA regulates sugar alcohols as “generally recognized as safe.” Safe consumption levels vary, but excessive intake can cause digestive problems. For example, consuming over 20g of sorbitol or 70g of xylitol daily might be problematic for some.

Conclusion

While sugar alcohols offer a lower-calorie, tooth-friendly alternative to sugar, they should be consumed in moderation. If you experience sensitivity, consider limiting or avoiding them and consult with a healthcare provider for personalized advice.

Key takeaways:

Sugar alcohols are carbohydrates that are used to sweeten foods. Contrary to what the name suggests, sugar alcohol does not contain alcohol.
Since they don’t raise blood sugar as much, sugar alcohols can be a good option for people with diabetes.
For most people, sugar alcohol may not be bad. But consuming too much may lead to digestive issues, like bloating and diarrhea.