What are sugar alcohols?
By Laurentia Campbell; nutritionist, neuroscientist, biomedical scientist, diet and health writer.
The sugar alcohols, from Sorbitol to Xylitol, Erythritol, Mannitol, Inositol and more, are low-calorie alternatives to sugar which we all often consume without knowing (they are found in most toothpastes). They have roughly 1–3 calories per gram compared to 4 calories per gram in sugar, honey, maple syrup and agave nectar and are found naturally in many fruits, vegetables, nuts, seeds and meats. Therefore, they are seen as a healthier alternative to artificial sweeteners. But what are they and are they good or bad for your nutritional health?
What are sugar alcohols?
Sugar alcohols are exactly what their name says. They are molecules of sugar attached to alcohol but do not contain ethanol and so are not considered alcoholic (like alcoholic beverages). Their chemical structure lowers their calorie content and blood glucose spiking effect compared to sugars. Therefore, they are less likely to cause a blood sugar spike and crash and make you tired, mentally foggy and hungry and crave sugary things. They can also have appetite-suppressing effects; satisfying your sweet tooth, and helping you have more long-lasting energy, without extra sugary food. They do not cause dental cavities and so are often found in sugar-free medicines, mouthwashes, and toothpaste. However, in excess they have laxative effects and can impact your gut health, causing gut inflammation, IBS and diarrhoea.
There are 4 main varieties of sugar alcohol
1) Erythritol. This has around 60% of the sweetness of normal caster sugar and is found in everything from low-calorie diet drinks and seltzers, and chewing gums to sweets and candies and nut butters, jams, and breads. It is often accompanied by an artificial sweetener such as Stevia Glycosides by-products trying to appeal more healthy than sugary treats.
2) Mannitol. This is another popular sugar alcohol which has 70% of the sweetness of sugar. It is found more in chocolates, biscuits, and plant-based milks.
3) Sorbitol. This is 50% as sweet as sugar and is often found in medicines, toothpaste and sugar-free chewing gum. As it is less sweet than sugar people tend to want to consume two times more of it and this can cause nausea, vomiting, loss of electrolytes, fluid retention and laxative effects. It is sold in high doses as a medicine to relieve constipation. Therefore, it is best to consume no more than 20–30g per day of this laxative, to prevent these side effects.
Overall, are they good or bad for your diet and health?
Sugar alcohols are a good low-calorie sugar alternative, but like all sugary things, should only be consumed in moderation. For the sake of your taste buds, blood sugar and brain response to sugar, keep sweet things a treat and they stay a treat!
Copyright Laura Campbell 26/02/2024
