Pros and Cons of Sugar Alcohols

The Yolk

What is a sugar alcohol?

• A reduced calorie sweetener
  • Passes through digestive tract mostly unabsorbed –
    • No rise in blood sugar (minimal)
  •  Found in sugar free drinks, candies, gums, toothpaste, protein bars, etc.
• Types of sugar alcohols
  • Xylitol
  • Erythritol*
  • Sorbitol
  • Mannitol
  • Maltitol
  • Lactitol

Pros of sugar alcohols

• Reduced calorie intake
  • Half the calories of sugar 
• Reduced sugar intake
  • Fewer carbohydrates for diseases such as diabetes
  • Less of a blood sugar spike
• Reduced cavities
  • Sugar alcohols do not react with plaque on teeth

Cons of sugar alcohols

• Digestive upset
  • Only partly absorbed in the body – causes gut upset
    • Gas, bloating, diarrhea
    • Too much can cause a laxative effect 
  • Consume a max of 10-15 grams per day
• Tricky labeling
  • Sugar alcohol amount is only on a label when it is claimed to be sugar-free
  • FDA does not require labeling unless “there is a laxative effect”
• Existing in processed, packaged products
  • Products may also contain many carbohydrates
    • Check labels if you have diabetes and need to watch carbs

How to know if you’re eating sugar alcohols

• Listed on the nutrition facts label under carbohydrates
• The package may also say:
  • Keto safe or friendly
  • Diabetes safe
  • Sugar free, low sugar, no sugar
  • Artificially sweetened
  • Calorie free or low calorie

Perspective

• Try your best to stick to real, whole foods
  • Sugar alcohols are present in ultra processed foods, which should be minimal
• If you do decide to consume sugar alcohols, limit to 10-15 grams per day
• Consider monk fruit as a sweetener, which does not report any side effects so far
• The best way to avoid worrying about this is to slowly decrease sugar from your diet naturally
  • Not by replacing sugar with another sweetener
  • One thing less each week or day until you can handle more without feeling withdrawal symptoms

Research & Resources

• *Consuming erythritol can contribute to blood clot formation – which cause strokes, heart attacks
• Sugar alcohols change the gut bacteria, causing digestive upset
• FDA report on sugar alcohols
• Health benefits of xylitol