Sugar Alcohol: Unraveling the Myths and Facts Behind It
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Jun 21, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Jun 21, 2024Table of Contents
Sugar alcohols have become increasingly popular, particularly in sugar-free or low-sugar products. Understanding the myths and facts behind this alternative to regular sugar is essential for making informed decisions about our food choices. In this article, we will delve into the world of sugar alcohols, discussing their potential benefits, risks, and how they compare to regular sugar. Additionally, we will provide information on how to read food labels for sugar alcohol content, helping you make informed decisions in choosing the best sugar alcohol option. Lastly, we will answer some frequently asked questions regarding this topic.
Did you know?
Sugar alcohols are carbohydrates. Despite their name, they are not the same as alcoholic beverage, they don’t contain ethanol. So, they’re safe even if you steer clear of drinks that have alcohol.
Some fruits and vegetables have sugar alcohols naturally. But they can also be made in a factory. They’re used in food and medicine. They are sweet, but they have fewer calories than regular sugar. That’s why many sugar-free or low-sugar foods contain them.
Not all sugar alcohols are the same. Each type has its own features. Some of the ones you’ll see most often include:
Xylitol comes from plants like birch wood, corncobs, and sugarcane stalks. It tastes a lot like sugar, and it is proposed to be good for your teeth.
Vegetables, melons, mushrooms, and fermented foods are sources of erythritol. It tastes like sugar. It has few calories and is unlikely to upset your stomach.
Snacks like candies and sugar-free gum often contain sorbitol. You might find it in corn syrup. It’s not as sweet as sugar, but people still use it to reduce on sugar. But too much sorbitol can cause stomach problems.
Candy, chocolate desserts, and baked goods often have maltitol. It makes things taste sweet and creamy. But eating a lot of maltitol might upset your stomach.
You might also see mannitol, isomalt, lactitol, and hydrogenated starch hydrolysates, but they’re not as common.
Sugar alcohols have fewer calories than regular sugar. They’re not as sweet either. But they don’t impact the blood sugar as much as regular sugar does. There are other differences too, though, like how they’re digested and absorbed and how they affect teeth.
People often choose sugar alcohols because they have fewer calories. A sugar alcohol can have half or a third of the calories of sugar. Plus, they’re less sweet. Depending on the type, a sugar alcohol can be 25-100% as sweet as sugar.
The body doesn’t fully digest and absorb sugar alcohols. So, they don’t increase blood sugar as much. If you have diabetes and are managing your blood sugar levels, they may be helpful for you.
The small intestine digests regular sugar. It then goes into the bloodstream. That’s not what happens with sugar alcohols, however. Instead, they go to the large intestine. There, bacteria ferment them. Consuming a lot of sugar alcohols could cause bloating, gas, and diarrhoea.
Unlike sugar, sugar alcohols don’t harm teeth. They don’t ferment in the mouth or cause tooth decay.
There are some health benefits to using sugar alcohols. They may help you manage blood sugar, improve dental health, and help the gut.
Sugar alcohols don’t raise blood sugar levels very much. Also, their glycaemic index is lower than sugar’s. So, if you have diabetes or are managing your blood sugar levels, they might work for you.
Sugar can damage the teeth, but sugar alcohols don’t. Xylitol has even shown to avoid tooth decay.
Xylitol stops bad bacteria in the mouth from growing. It is proposed to reduce plaque and protect the teeth. That’s why it’s commonly found in toothpaste, mouthwashes, and sugar-free gums.
If you have diabetes, sugar alcohols like erythritol and xylitol might be right for you. They have only a tiny effect on the blood sugar levels. So, you may still enjoy sweets.
Sugar alcohols like maltitol might help gut bacteria. But more research needs to be done.
There are some downsides and risks with sugar alcohols, even though they provide potential health benefits.
If you eat a lot of sugar alcohols, you might get a bad stomach. You could feel bloated, have gas, or have diarrhoea. If you have irritable bowel syndrome (IBS), you might get these problems more easily.
The bacteria in the large intestine ferment them. This can cause bloating, gas, and diarrhoea. Be careful to note how much you’re eating.
While we handle xylitol quite well, dogs do not. For them, it’s toxic. This can have serious health consequences and even lead to liver failure or death. If you’re a dog parent, be careful.
Some people can have allergies or sensitivities to certain sugar alcohols. This is rare. But if you think you have a sensitivity or allergy, your doctor may suggest allergy testing and provide advice.
When you pick a sugar alcohol, think about its glycaemic index, sweetness level, and digestibility.
Think about the following when choosing a sugar alcohol:
The lower the glycaemic index, the better for blood sugar. Erythritol, xylitol, and sorbitol have low values.
Some are sweeter than others. If you like things really sweet, go for a sugar alcohol that’s as sweet as sugar. Examples include xylitol and maltitol. Erythritol and sorbitol are less sweet.
Some sugar alcohols can upset the stomach more than others. It’s best to go with one your body can handle well. Erythritol is a good example of one that’s easy on the stomach.
In the table below we have compared the glycaemic index, sweetness level, and how well the body tolerates the different sugar alcohols.
| Sugar Alcohol | Glycaemic Index | Sweetness Level | Compatibility |
| Xylitol | 12 | 100% | Well-tolerated by most, offers dental health benefits |
| Erythritol | 1 | 70% | Well-absorbed, less likely to cause digestive problems, dental health benefits |
| Sorbitol | 4 | 60% | Relatively well-tolerated, monitor dosage to avoid digestive issues |
You need to read food labels to know how much sugar alcohol there is in products.
Look for names that end in “-ol” on ingredient lists. These are usually sugar alcohols. Examples include xylitol, erythritol, and sorbitol.
If a product says “sugar-free” or “no added sugar”, it might still be sweet. This is because it could contain sugar alcohols or artificial sweeteners. Check the ingredient list and nutrition label to find out.
Sugar alcohols may provide some potential health benefits, such as lower calorie intake, better blood sugar control, and improved dental health. However, there are potential downsides, such as digestive issues and xylitol toxicity in dogs. The more you know about the different sugar alcohols, the better choices you can make.
Using sugar alcohols in moderation can be a good alternative to regular sugar while improving your health. If you have specific questions or concerns about sugar alcohol consumption, speak with your healthcare professional or a registered dietitian.
Not necessarily, as long as you don’t eat too much. If you do, you might end up with stomach issues such as bloating, gas, and diarrhoea.
Not at all. Despite the name, sugar alcohol will not make you drunk because it does not contain ethanol, which is found in alcoholic beverages.
It’s not likely to harm your liver if you eat just a small or moderate amount. But too much of anything can cause health issues.
Compared to regular sugar, sugar alcohols have a really small effect on blood sugar levels. That makes them a good substitute for regular sugar if you’re trying to control your blood sugar. Always discuss with your healthcare professional before incorporating anything new into your routine.
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