What Are Sugar Alcohols? A Simple Guide

Have you ever looked at a food label and wondered what all those ingredients really mean? If you're trying to reduce sugar in your diet, you've probably noticed ingredients ending in "-itol." But what exactly is xylitol? And are these sugar alcohols safe to eat?

In this article, we'll explore what sugar alcohols are, whether they're safe to consume, where you can find them, and whether they're related to the alcohol that causes intoxication.

Understanding Sugar Alcohols

Sugar alcohols, also known as polyols, are sugar substitutes used to sweeten foods. Some occur naturally in fruits and vegetables like apples, pears, blackberries, peaches, and carrots, while others are manufactured. Despite their name, sugar alcohols are carbohydrates and don't contain ethanol—the intoxicating component in alcoholic beverages.

These sweeteners provide a sweet taste with fewer calories than regular sugar. Food manufacturers use them as thickeners and sugar substitutes. Since our small intestine only partially absorbs sugar alcohols, they have less impact on blood sugar levels compared to regular sugar.

Common Sugar Alcohols in Foods

You can identify sugar alcohols by reading food labels. Here are some of the most common types and where you'll typically find them:

• Xylitol: Naturally found in strawberries, raspberries, mushrooms, and cauliflower, with sweetness similar to sugar. Common in chewing gum, toothpaste, mouthwash, and sugar-free desserts.
• Sorbitol: Occurs naturally in berries, apples, and pears, about 60% as sweet as sugar. Often used in baked goods, chocolates, frozen desserts, and sugar-free gum.
• Erythritol: Very low in calories but 70% as sweet as sugar. Found naturally in mushrooms and fermented foods like beer, cheese, and wine. Used in zero-calorie sweeteners, diet beverages, and sugar-free products.
• Isomalt: A blend of mannitol and sorbitol, about 50% as sweet as sugar. Primarily used in sugar-free hard candies.
• Lactitol: Made from lactose, with 24-30% of sugar's sweetness. Found in low-fat foods, sugar-free candies, and some medications for constipation.

Other sugar alcohols include hydrogenated starch hydrolysates, mannitol, and maltitol. If you have concerns about sugar alcohols, consult a healthcare professional.

Are Sugar Alcohols Harmful?

Generally, sugar alcohols are safe to consume in moderation. However, their effects can vary based on individual tolerance, consumption amount, and overall diet. Potential concerns include:

• Digestive Issues: Since sugar alcohols are partially absorbed, the remainder travels to the colon where it can cause bloating, gas, and diarrhea, especially in large amounts.
• Calorie Content: While lower in calories than sugar (1.5-3 calories per gram), they're not calorie-free and can add up.
• Individual Sensitivity: People with irritable bowel syndrome or Crohn's disease may be more susceptible to digestive discomfort.
• Blood Clot Concerns: One study noted a relationship between erythritol and increased risk of blood clots or strokes, though it didn't prove causation.

Moderation is key to avoiding negative effects. Consult a healthcare provider if you're concerned about reactions to sugar alcohols.

Benefits of Sugar Alcohols

Sugar alcohols offer several advantages:

• Fewer calories than regular sugar, supporting weight management
• Minimal impact on blood sugar levels
• Dental health benefits—xylitol can reduce tooth decay and cavity-causing bacteria
• Low-carb alternative to sugar for sweetening foods

Sugar Alcohols and Diabetes

Yes, sugar alcohols are generally safe for people with diabetes. Many sugar-free products use them specifically for this purpose. Since sugar alcohols aren't fully absorbed and have minimal impact on blood glucose levels, they don't require insulin for absorption, making them suitable for blood sugar management.

Alternative Sweeteners

If you prefer to avoid sugar alcohols, consider these alternatives:

• Saccharin (Sweet'N Low, Sugar Twin)
• Aspartame (NutraSweet, Equal)
• Sucralose (Splenda)
• Stevia
• Tagatose

If you're not diabetic and concerned about artificial sweeteners, regular sugar in moderation remains an option.

Sugar Alcohols vs. Alcoholic Beverages

Sugar alcohols are completely different from the alcohol in beverages. While their chemical structure includes an alcohol group, they don't contain ethanol and won't cause intoxication. The psychoactive effects come from ethanol, which isn't present in sugar alcohols.

Key Points to Remember

Sugar alcohols are low-calorie sweeteners that can replace regular sugar. Consumed in moderation, they're generally safe, though excessive amounts may cause digestive issues. Benefits include better dental health and minimal impact on blood sugar levels. Most importantly, they don't contain ethanol and won't cause intoxication.