What’s the Verdict on Sugar Alcohol?

Medically reviewed by Jamie Johnson, RDN

Sugar alcohols are naturally found sweeteners derived from plants like fruits and vegetables. This sugar substitute contains fewer calories than traditional sugar and is less likely to cause your blood glucose levels to spike. As a result, sugar alcohols, like Sorbitol and Xylitol,
have become more popular in many commercially available foods.

This article will discuss the different types of sugar alcohols and break down the pros and cons of consuming these sweeteners.

Sugar Alcohol vs. Sugar: Is One Better Than the Other?

If you’re looking to replace some of the sugar in your diet with sugar alcohol, it is important to understand the differences between the two. Sugar alcohols are carbohydrates that contain 1/2 to 1/3 of the calories of traditional sugar.

Learn More: How to Reduce Sugar Intake

This type of sweetener also requires minimal amounts of insulin to be metabolized and is converted into glucose by your body at a much slower pace. As a result, sugar alcohols don’t typically lead to sudden spikes in your blood glucose levels like you’d see when consuming regular sugar.

Sugar Alcohol With Diabetes

While sugar alcohol may be a better option for people living with diabetes, remember that the ingredient is still a carbohydrate. While it doesn’t require much insulin to be metabolized, it may still impact your blood sugar levels.

One notable disadvantage of sugar alcohol is that your body cannot completely digest it. Instead, bacteria in your stomach cause this alternative sweetener to ferment, often leading to indigestion. People with gastrointestinal conditions, like irritable bowel syndrome, may also find their symptoms are aggravated if they consume foods that contain sugar alcohol.

How Is Sugar Alcohol Made?

Sugar alcohol is produced with a process called fermentation. During it, small sugar molecules are chemically broken down by bacteria or fungi until a new molecular compound is formed. One component of the newly derived substance is alcohol, which is where the name sugar alcohol comes from.

Heart Attack and Stroke Risk

People with metabolic syndrome or other cardiac risk factors should be cautious about consuming erythritol. The sweetener has been linked to a higher risk of heart attacks and strokes.

Despite how it sounds, the alcohol in sugar alcohols should not be confused with the type of alcohol (ethanol) found in beverages like beer or wine. Instead, it is merely a type of organic compound that is found in a wide variety of substances. Consuming foods with sugar alcohols will not cause you to become drunk or experience any of the other side effects typically associated with alcoholic drinks.

Comparing the Pros and Cons

Consuming foods that contain sugar alcohols may provide several potential health benefits, including:

• Sugar alcohols are lower in calories than sugar (1.5 to 3 calories per gram versus 4 calories per gram)

• Sugar alcohols may be safer for those with diabetes due to the minimal amounts of insulin needed to metabolize the sweetener.

• Sugar alcohol doesn’t promote tooth decay or lead to cavities like traditional sugar

Are Sugar Alcohols "Bad" for You?

While sugar alcohol may not be “bad” for most people to consume in moderation, it is important to consider the risks and benefits of this ingredient. Be sure to consult your doctor or a nutritionist if
you have specific questions.

There are also a few potential disadvantages of consuming sugar alcohol that are important to be aware of. Among the most common ones are:

• Eating excessive amounts of the sweetener may lead to bloating or diarrhea.

• Consuming large amounts of food with sugar alcohols may lead to weight gain.

• Type 1 diabetics may still experience a spike in their blood sugar if they consume sugar alcohol in excess.

Popular Types of Sugar Alcohol

The term sugar alcohol is a broad category encompassing different sweeteners. Some of the most popular types include:

• Mannitol: Naturally found in pineapples, olives, asparagus, sweet potatoes, and yams and extracted from seaweed when used as an ingredient in food.

• Sorbitol: Produced from corn syrup and used in many candies and sugar-free gum.

• Erythritol: Comes from vegetables, melons, mushrooms, or other fermented foods and is used in sugar-free chewing gum, ice cream, and candy.
  Xylitol: Primarily used in chewing gum and extracted from straw, corncob, fruit, vegetables, mushrooms, and some types of grain.

• Lactitol: Known for its mild sweetness and primarily utilized in sugar-free candy, chocolate, ice cream, preserves, and baked goods.

• Isomalt: An ingredient in some sugar-free candies, toffee, cough drops, and lollipops due to its ability to maintain sweetness when heated.

• Maltitol: Used to provide a sweet, creamy texture to foods like candy, chocolate desserts, and baked goods.

Sugar Alcohol on Food Labels: Terms to Look For

Paying attention to food labels can help you discover whether or not the product contains sugar alcohol. To start, most foods that are labeled “sugar-free” contain some type of alternative sweetener. This type of labeling is not a guarantee that the product contains sugar alcohol, however, as it could also indicate an artificial sweetener, like aspartame or saccharin, is present.

Learn More: Other Names for Gluten

Sugar alcohols are also easily identifiable in the “ingredients” section of the nutrition label. Most (but not all of them) have unique-sounding names that end with the suffix “-ol”. Finally, the amount of sugar alcohol that a food contains is sometimes listed in its own section under “Total Carbohydrates” on the nutrition label.

Summary

Sugar alcohol is a lower-calorie sweetener often used as a substitute for traditional sugar. These substances are naturally derived from various plants, fruits, and vegetables. Sugar alcohols are commonly seen in many foods, including sugar-free gums, candy, and ice cream.

While they may benefit people looking to decrease their carbohydrate intake, excessive consumption of these sweeteners can also cause side effects like indigestion or weight gain.

Read the original article on Verywell Health.