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The Lowdown on Sugar Alcohols: Separating Fact from Fiction

Are you familiar with sugar alcohols? These naturally derived, low-calorie sweeteners are commonly found in packaged foods, offering a healthier alternative to sugar. But what exactly are they, and how do they impact our bodies?

What are Sugar Alcohols?

Sugar alcohols, also known as polyols, are a type of carbohydrate used as low-calorie sweeteners and bulking agents. Despite their name, they don’t contain sugar or alcohol. Instead, they occur naturally in fruits, vegetables, and some grains, or are manufactured from simple carbs like glucose or starch.

The Benefits of Sugar Alcohols

Sugar alcohols have several perks that make them an attractive option:

• Lower Calorie Count: They contain 1.5 to 3 calories per gram, compared to sugar’s 4 calories per gram.
• Helpful for Low-Carb Diets: Since sugar alcohols aren’t completely absorbed by the body, they have a minimal impact on blood sugar levels.
• Good for Dental Health: Sugar alcohols don’t promote tooth decay like sugar does, making them a popular choice for chewing gums and candies.
• Gut-Friendly: Some sugar alcohols may even benefit your gut microbiome by promoting the growth of beneficial bacteria.

The Drawbacks of Sugar Alcohols

While sugar alcohols have their advantages, they’re not without their downsides:

• Digestive Issues: Sugar alcohols can cause gas, cramping, and diarrhea, especially if consumed in large amounts.
• Not Necessarily “Healthy”: Foods made with sugar alcohols can still contain refined flour, cream, and butter, making them far from calorie-free.
• Impact on Blood Sugar: Sugar alcohols can still affect blood sugar levels, especially for those with diabetes.
• Toxic to Dogs: Xylitol, a type of sugar alcohol, is toxic to dogs and can cause a fatal bout of low blood sugar.

Common Types of Sugar Alcohols

There are several types of sugar alcohols, each with its own unique characteristics:

• Sorbitol: Found in fruits and vegetables, sorbitol is commonly used in sugar-free candies and chewing gums.
• Erythritol: Derived from corn or wheat, erythritol is a popular sweetener in low-calorie foods and has a negligible effect on blood sugar.
• Xylitol: Found in corncobs, fruit, and vegetables, xylitol is often used in sugar-free gum and candy, but is toxic to dogs.
• Mannitol: Derived from pineapple, sweet potatoes, and olives, mannitol is used in chewing gum and chocolate-flavored coatings.
• Lactitol: Made from lactose, lactitol is used in chocolate, cookies, and cakes, but can cause serious diarrhea.
• Isomalt: Derived from sucrose, isomalt is used in hard candies and cough drops.
• Maltitol: Made from starch or corn syrup, maltitol is used in hard candies, gum, and baked goods.
• Hydrogenated Starch Hydrolysates (HSH): Derived from corn, HSH is used in candies, baked goods, and mouthwash.

Sugar Alcohols vs. Sugar: What’s the Difference?

Sugar alcohols and sugar share some similarities, but they have distinct differences:

• Calorie Count: Sugar alcohols contain significantly fewer calories than sugar.
• Impact on Blood Sugar: Sugar alcohols have a smaller effect on blood sugar levels than sugar.
• Gastrointestinal Effects: Sugar alcohols can cause digestive issues, while sugar does not.

The Bottom Line

Sugar alcohols can be a healthier alternative to sugar, but they’re not without their drawbacks. Consume them in moderation, and be mindful of their potential effects on your body. Remember, a balanced diet is key to maintaining overall health and well-being.