How Sugar Alcohols Affect Your Body

Sugar alcohols are a type of carbohydrate used to sweeten products like candy, gum, and baked goods. Maltitol, erythitol, xylitol, and sorbitol are all sugar alcohols. Despite their name, sugar alcohols are neither sugar nor alcohol. Although they are sweet, they do not cause blood sugar to spike like table sugar does.

Foods that contain sugar alcohols are food items that do not have any sugar added to them and are low in carbohydrates. Erythritol is a type of sugar alcohol that has minimal impact on blood sugar levels. But every sweetener has pros and cons. You should consider using sugar alcohols to find the best product for you.

Definition

Sugar alcohols are a type of carbohydrate that is part sugar and part alcohol. Even though sugar alcohols contain the word “alcohol” in their name, they will not make you drunk.

Sweeteners that occur naturally in plants can be found in berries and other fruits. Some of them are extracted directly from plants. However, most sugar alcohols are manufactured from sugars and starches through a chemical process. This means that they are not technically natural, even though they are derived from sugar.

To add sweetness, flavor, and texture to their products, food manufacturers may use sugar alcohols. Some foods may contain a combination of sugar alcohols and artificial sweeteners.

Types of Sugar Alcohols

Sugar alcohols can be found on the Nutrition Facts label on food products. These includes sorbitol, mannitol, xylitol, and erythritol. The generic term “sugar alcohols” may be listed in the ingredients list and includes sorbitol, mannitol, xylitol, and erythritol. For example, a product may list “maltitol” or “sorbitol” as an ingredient At times, the name of the sugar alcohol will be specified if only one is present in the food. For example, an ingredient may list “maltitol” or “sorbitol.”

Maltitol

Maltitol only impacts blood sugar levels by 75% as much as table sugar, however it is only 75% as sweet. Maltitol is a common ingredient in many sweets and desserts because it has a great taste and texture.

Erythritol

You can find erythritol naturally in foods like grapes, pears, melons, mushrooms, and some fermented foods. Erythritol is often used in low-carb and low sugar diets because it has the least impact on blood sugar levels. However, it can have a taste that some people do not like.

Sorbitol

Sorbitol is a sugar alcohol that is manufactured from corn syrup, but it can also be found naturally in fruits and vegetables. Sorbitol is a sugar alcohol that is often used to make sugar-free gums and candies. However, it can cause stomach discomfort or diarrhea. If a food contains sorbitol, it must have a warning that says too much of it may cause diarrhea.

Isomalt

This sweetener is resistant to crystallization, so it can be used to make hard candies, cough drops, or toffee. However, some consumers stomach problems such as gas.

Xylitol

The sweetener is found naturally in plums, strawberries, cauliflower, and pumpkin. Xylitol is a type of sugar alcohol that is often used as a sugar substitute. It is found in many chewing gums, mints, and dental care products such as toothpaste and mouthwash.

Hydrogenated Starch Hydrolysate

Corn syrup is often used as a sweetener in mouthwashes and baked goods. Estimates regarding its relative sweetness vary. There is a lot of debate over how sweet stevia actually is, with some people saying it’s only 33% as sweet as sugar while others say it’s as high as 90%.

Mannitol

Mannitol is a sugar alcohol that can be manufactured using seaweed, but can also be found naturally in some fruits and vegetables like pineapples, olives, asparagus, sweet potatoes, and carrots. Mannitol may cause stomach discomfort, including bloating and diarrhea. Like sorbitol, mannitol can have a laxative effect, so foods that contain it must have a warning label.

How Sugar Alcohols Affect You

It is common for people to think that sugar alcohols have no effect on blood sugar levels, but this is not true. Sugar alcohols have fewer calories than sugar, but most of them aren’t as sweet, so you would need more to get the same sweetening effect. Although it can be difficult to find the specific amount of grams of sugar alcohols, it is not impossible.

According to the U.S. The FDA allows food manufacturers to list the amount of sugar alcohols on the Nutrition Facts Label under Total Carbohydrate, but this is not required. Although food manufacturers are not legally bound to list sugar alcohols on the nutrition label, they are required to do so if they use phrases such as “sugar-free” or “no sugar added” to describe the food.

Please consult with a registered dietitian or diabetes educator to get more information about how sugar alcohols play a role in your overall meal plan.

Even if a food is labeled sugar-free or no sugar added, you should check the total grams of carbohydrate it contains, according to health experts, especially those who advise people with diabetes. The amount of carbohydrates in food will affect your blood sugar levels, even if the food is labeled “sugar-free” or “no sugar added.”

Sweetness Comparison

You can compare different sugar alcohols by their glycemic index (GI) and calories per gram (cal/g). The glycemic index can help you determine how a food will affect your blood sugar, but it is important to keep in mind that the index is a range. This means that different studies will yield different results.

Ingredient	Sweetness	GI	Cal/g
Sucrose (sugar)	100%	60	4
Maltitol syrup	75%	52	3
Hydrogenated starch hydrolysate	33%	39	2.8
Maltitol	75%	36	2.7
Xylitol	100%	13	2.5
Isomalt	55%	9	2.1
Sorbitol	60%	9	2.5
Lactitol	35%	6	2
Mannitol	60%	0	1.5
Erythritol	70%	0	0.2

Benefits of Sugar Alcohols

Eating foods that are high in sugar alcohols (and therefore lower in sugar) may have some health benefits.

Reduced Sugar Intake

Sugar alcohols are not completely absorbed by the body. This means that sugar alcohols have a lower impact on blood sugar levels and provide fewer calories per gram.

If you are trying to cut back on your sugar intake, foods with sugar alcohols may be a good first step. These types of foods are healthier and have natural sweetness. The goal is to consume very few added sugars.

Improved Dental Health

Sugar alcohols don’t promote tooth decay as sugars do. Other than being a delicious flavor, mint can also be used to sweeten gum, toothpaste, and other dental products. Not to mention, it can help freshen your breath. Xylitol actually inhibits bacterial growth in the mouth.

May Help Cut Calories

If you want to eat fewer calories, look for foods that have sugar alcohols. These foods are often lower in carbs and calories than their regular versions. This could make it easier for people to follow their diet and reach their target weight.

Sugar alcohols kind of work similar fiber in the body.

The common belief about sugar alcohols is that they may cause people to feel gassy on occasion. If someone has a sensitivity to sugar alcohol, they might get upset stomach from chewing gum. If someone eats a lot of a certain food in one day, it can have a significant effect.

This is because sugar alcohols act similarly to fiber in the gut. This explains why some people experience bloating after eating foods containing sugar alcohols. Sugar alcohols are indigestible compounds that can cause bloating because they are not broken down by the body.

This process is not a bad thing in and of itself. This occurs frequently with everyone. Some people find that sugar alcohols can be beneficial for their gut health, while others find that they cause serious digestion issues. Just like other foods, like FODMAPs , for example.

Digestion and food tolerance varies greatly from person to person. Different people will have different reactions to sugar alcohols, and this is especially true. Sugar alcohols might help promote gut health by serving as a prebiotic, providing fuel for healthy bacteria. For some people, sugar alcohols can cause bloating, gas, and discomfort.

So why are they found in so many products?

Sugar alcohols are a type of compound that contains fewer calories than sugar but still has a sweet taste. Additionally, some sugar alcohols can impact the texture of a product, which is why they are often used in chewing gum. Since they can fill many different roles, they are used in a variety of different foods.

This means that sugar alcohols aren’t a guaranteed 0 calorie option. Sugar alcohol does not contain a lot of calories. Remember that sugar substitutes have fewer calories than sugar. Sugar is a carbohydrate, and each gram of sugar has 4 calories. Though they aren’t the most filling snack, substituting sugary snacks for fruit can help save on calories. This is especially helpful when you want a sweet treat without going over your daily calorie budget.

Speaking of blood sugar.

We just talked about something that is worth learning more about, especially for anyone who wants to know more about sugar alcohols and how they might affect blood sugar levels. Even though sugar alcohols are not real sugars, they still cause your blood sugar level to go up when you eat them. The extent to which they cause harm varies greatly.

Maltitol has the greatest impact on blood sugar levels when compared to other sugar alcohols. However, this is where context becomes important. In reality, however, things are a little different. Although it may appear from the graph that maltitol has a significant effect on blood sugar levels, this is not necessarily the case.

However, maltitol actually has a glycemic index score of 36. This means that honey is twice as sweet as sucrose. We also have to remember that the glycemic index scale measures how these foods affect blood sugar levels when eaten alone. It’s the score that those foods receive without any other factors considered. As was the case when discussing sugar, few people eat any of the isolated foods that make up the glycemic index score of a meal. The other foods present in the meal will all have an impact on the total score.

What is more, for most individuals, the glycemic index is not something worth worrying about. There is no strong evidence that a low-glycemic index diet is better than a diet with moderate glycemic index scores.

If you are pre-diabetic or diabetic, you will need to manage your blood sugar more carefully. If you have diabetes or prediabetes, you should be careful and pay attention to your blood sugar. If you find that something consistently causes a dramatic spike in blood sugar, you should limit your intake of that food.

So when it comes to sugar alcohols, are they safe for you?

For most people, sugar alcohols are a safe additive and might even have some health benefits. One way to improve your health is by eating foods that have fewer calories. This will help with oral and dental health, digestive health, and overall adherence.

Although we all differ from one another, we must admit that everybody is unique. There is a lot of talk about gut health and how different foods or compounds can affect it. The most important advice you can receive is to be aware of how you feel after consuming these substances. Not just halfway pay attention, either. If you start feeling bloated or uncomfortable, check your log from the day to see if you did anything different from your usual routine.

Studies have shown that sugar alcohols are safe for most people. Although research and what works for you may not be the same thing, they typically do not differ as much as some people think. test different sugar alcohols to see how your body reacts, get rid of the ones that don’t work for you, and keep the ones that do. Remember that sugar alcohols are just tools that can help you out.