What are sugar alcohols?

What Does Sugar Alcohol mean?

I was looking at the label of a protein bar the other day and saw that it had 6 Sugar Alcohols. It occurred to me that I don’t exactly know what that means. Obviously, it contains some sort of sugar, but what does the alcohol part mean? Here is what I found out.

Are Sugar Alcohols Sugar or Alcohol?

Sugar alcohols, also known as polyols, are a type of low-calorie sweetener commonly used in sugar-free and reduced-sugar products. Despite their name, sugar alcohols are neither sugars nor alcohols in the traditional sense. They are carbohydrates with a chemical structure that partially resembles both sugars and alcohols.

Common sugar alcohols include:

1. Xylitol

2. Erythritol

3. Sorbitol

4. Mannitol

5. Isomalt

6. Lactitol

7. Maltitol

Sugar alcohols occur naturally in some fruits and vegetables, but they are often produced commercially through the hydrogenation of sugars. These compounds are sweet, but they generally provide fewer calories than regular sugars, and they have a lower impact on blood sugar levels. This makes them popular choices for people with diabetes or those looking to reduce their calorie and sugar intake.

While sugar alcohols have advantages, they can also have some side effects, including digestive issues such as gas, bloating, and diarrhea, especially when consumed in large quantities. It's essential to moderate their intake and be aware of individual tolerance levels. Additionally, some pets, particularly dogs, are sensitive to certain sugar alcohols like xylitol, which can be toxic to them.

Food products labeled as "sugar-free" or "no sugar added" often contain sugar alcohols as sweeteners, so it's important for individuals with dietary restrictions or sensitivities to check labels carefully.

What are the Benefits of Sugar Alcohols?

Sugar alcohols offer several potential benefits, which contribute to their popularity as sugar substitutes in various food products.

1. Much lower in calories than regular sugar

2. Not full absorbed by the body, low effect on blood sugar

3. Less likely to contribute to tooth decay

4. Provide sweetness without high carb content

5. Good for low sugar diet by still providing sweetness

Sugar alcohols generally provide fewer calories than regular sugars. They can be an attractive option for those looking to reduce their calorie intake, whether for weight management or other health reasons.

Unlike traditional sugars, sugar alcohols are not fully absorbed by the body, and they have a smaller impact on blood sugar levels. This makes them suitable for people with diabetes or those following a low-glycemic diet.

Sugar alcohols are less likely to contribute to tooth decay compared to regular sugars. Bacteria in the mouth cannot ferment sugar alcohols as effectively, reducing the production of acid that can lead to cavities.

Sugar alcohols are often used in low-carbohydrate and ketogenic diets as alternatives to high-carb sweeteners. They can provide sweetness without significantly impacting the overall carbohydrate content of a diet.

Because sugar alcohols have a lower impact on blood sugar, they are commonly used as sugar substitutes in diabetic-friendly products. This allows individuals with diabetes to enjoy sweet-tasting foods without causing drastic spikes in blood glucose levels.

Research suggests that incorporating sugar alcohols into the diet may help improve glycemic control in individuals with diabetes by reducing postprandial (after-meal) blood sugar levels.

Sugar alcohols typically elicit a smaller insulin response compared to regular sugars. This can be beneficial for individuals who need to manage their insulin levels, such as those with insulin resistance or metabolic syndrome.

Sugar alcohols can be useful for individuals following specific dietary restrictions, such as those limiting sugar intake due to health concerns or those adhering to a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet.

While sugar alcohols have these benefits, it's important to note that individual responses to these substances can vary, and some people may experience digestive discomfort or other side effects. Moderation and awareness of personal tolerance levels are key when incorporating sugar alcohols into the diet.

What are the Downsides of Eating Sugar Alcohols?

While sugar alcohols have some advantages, they also come with certain downsides and potential side effects.

1. Digestive issues: Bloating, gas, diarrhea

2. Not always calorie-free

3. Weird mouth sensations

4. Toxic to pets

5. Can have a strong laxative effect

6. Can still effect blood sugar

7. Can your personal body even tolerate them?

One of the most common downsides of sugar alcohols is their potential to cause digestive problems. Consuming large amounts of sugar alcohols can lead to bloating, gas, and diarrhea. Some individuals are more sensitive to these effects than others, so it's essential to monitor your tolerance.

Although sugar alcohols generally provide fewer calories than regular sugars, they are not completely calorie-free. Depending on the specific sugar alcohol, they can still contribute a modest amount of calories. Erythritol, for example, is one sugar alcohol with very low-calorie content.

Some sugar alcohols, such as xylitol and erythritol, can impart a cooling sensation in the mouth when consumed. This sensation may be unpleasant for some individuals.

Certain sugar alcohols, especially xylitol, can be toxic to pets, particularly dogs. Even small amounts of xylitol can cause insulin release, leading to hypoglycemia (low blood sugar) and potentially life-threatening complications in animals.

Some sugar alcohols, like sorbitol and mannitol, have a stronger laxative effect than others. This can be particularly problematic when consumed in large amounts, leading to diarrhea.

While sugar alcohols generally have a lower impact on blood sugar levels compared to traditional sugars, they are not completely devoid of effect. Individuals with diabetes should monitor their blood sugar levels when consuming products containing sugar alcohols.

It's crucial for individuals to be aware of their own tolerance to sugar alcohols and to moderate their intake accordingly. If someone experiences adverse effects, it may be necessary to reduce or eliminate sugar alcohols from their diet. As with any dietary component, it's advisable to consult with a healthcare professional or a registered dietitian for personalized advice.

Should you avoid Sugar Alcohols?

The first question is always about your personal needs, your personal preferences and your personal goals. Without thoroughly defining your goals, it is hard to decide your first course of action. First you must decide:

1) What are your goals?

2) Do you have any allergies, issues or sensitivities?

3) What are your food preferences (this will ensure adherence to the plan)

By answering these three question, you then be much better equipped to DEFINE your strategy and the steps to achieve your goals.