What are Sugar Alcohols?
Today's post is the sixth article in a series about sugar and all things sugar.
The first post, Carbohydrates Vs. Sugar is here.
The second post, Natural Vs. Added Sugars is here.
The third post, Healthier Sugar Alternatives is here.
The fourth post, What are the Types of Added Sugars (Sugar Aliases), is here.
The fifth post, Low Down on Low-Calories Sweeteners, is here.
If you are unfamiliar with sugar alcohol, I must first clarify that this isn't the kind of sugar found in distilled spirits, beer, or wine. Therefore, people who avoid alcohol – the drug – do not need to avoid sugar alcohol since they are not alcoholic substances.
They are a substance that provides a sweet taste, but they provide half the calories of sugar (and the other carbohydrates) and do not contribute to tooth decay.
Sugar alcohols are often found in toothpaste and mouthwash and do not contribute to tooth decay like the various sugars.
Sugar and all carbohydrates provide 4 calories per gram, but sugar alcohols offer 2 calories per gram.
And, because they don't contribute to tooth decay, they are often used in chewing gum – sugarless gum. But, if you look closely at a chewing gum package labeled "sugar-less," it will also say that it is not a calorie-free food. There are calories in there. It is also in mouthwash and toothpaste.
Sugar alcohols are used in many sugar-free candies and marketed to people who have diabetes because sugar alcohols don't increase blood glucose levels.
How To Identify Foods with Sugar Alcohols
Two ways: the ingredients list and the Nutrition Facts Panel
Sugar alcohols include:
Erythritol
Maltitol
Mannitol
Sorbitol
Xylitol
Isomalt
On the Nutrition Facts panel, you can look under carbohydrates and see if they are listed. It isn't listed if there are no sugar alcohols, but if there are, it is required information.
Pretty much anything that is marketed as sugar-free but has a sweet taste (sugar-free caramels, for example), take a second look.
But there are plenty of foods and items that have it that you may not realize
Lately, I've received stevia samples or purchased a non-nutritive sweetener instead of sucralose. However, after one try, I never used it again because of the presence of sugar alcohol. Of course, I check first, but I've been "caught" unaware more than once.
Years ago, probably 15 years or more, I received samples of canned meal replacement shakes from the company. I had them stashed in my cubicle at work – not thinking much of it. Then, one day, I had a health fair at a relatively rural location and had forgotten my lunch at home. So, I have one of these meal replacement shakes instead. Never again. Why? Keep reading.
Are There Negative Consequences of Sugar Alcohols
Potentially, yes.
Part of the reason sugar alcohols have fewer calories per gram is that the small intestine does not absorb them very well. When the small intestines don't absorb things well (this is where we absorb most of our nutrients – in the small intestine), they tend to evacuate the body pretty quickly.
Think about that.
If we overeat sugar alcohol, it can have a laxative-like effect. This "laxative like" effect means gas, bloating, upset stomach, and diarrhea. Note there are warnings about foods with sugar alcohol.
So, two things here: the dose varies by person. It can harm one person with a single packet of stevia with sugar alcohol or one teaspoon. But imagine a 12-ounce can of meal replacement shake or half a package of sugar-free candies. Or don't imagine; you don't have to.
Beware or be aware of sugar free candies.
Other people apparently can consume this sugar replacement without adverse consequences or don't care. I don't know – I don't ask people.
But the infamous Haribo Sugar-Free Gummi Goldbear reviews on Amazon confirm these negative consequences. Seriously, these are funny. (And that is not an affiliate link,)
And, while not all stevia has sugar alcohols, I find a lot of them do because stevia does not have a good taste on its own. I would use stevia more, but it is virtually impossible to find it without sugar alcohol.
And as a dog owner, I am extra cautious of having sugar alcohol in my home because it is toxic to dogs (specifically xylitol). There is special doggie toothpaste without sugar alcohol.
I am not saying to avoid sugar alcohol at all. However, some people are susceptible to them, while others are less so. If you get some GI distress (see the laxative effect above), you may want to look for any sugar alcohol in your food or other sources.
