What Are Sugar Alcohols
Despite the name, sugar alcohols contain neither sugar nor alcohol. Also known as polyols, they are a type of carbohydrate that occurs naturally in some fruits and vegetables. They can also be manufactured.
They are used as sugar substitutes because they provide sweetness with fewer calories and a lower impact on blood glucose levels. Some food labels list sugar alcohol under total carbohydrates. They are also considered a low glycemic Index food.
How Do Sugar Alcohols Work
Sugar alcohols are absorbed into the bloodstream at a slower rate than regular sugar, leading to a gradual increase in blood sugar levels. This slow absorption is beneficial for people with diabetes because it helps avoid spikes in blood glucose. Additionally, because sugar alcohols are not fully absorbed by the body, they provide fewer calories than sugar.
What are the benefits
- Sugar alcohols are reduced-calorie sweeteners.
- Usually not as sweet as sugar, with fewer calories.
- Suitable for weight loss efforts.
- Cause smaller changes in blood sugar, important for diabetics.
- Foods sweetened with sugar alcohol may allow people with diabetes to maintain better blood sugar control while still enjoying sweet treats in moderation.
- Does not contribute to tooth decay, beneficial for dental health.
- Usable in baking and cooking, though adjustments may be needed for texture and browning.Subscribed
What are the negatives I should consider before consuming sugar alcohol
There are some side effects that may be experienced when eating foods containing sugar alcohols.
- Digestive problems: Gas, nausea, bloating, and diarrhea. If you are concerned that sugar alcohol may be causing you discomfort, try consuming a small amount of food containing sugar alcohol and observe how your body reacts.
- Laxative effect: Some sugar alcohols, particularly sorbitol and mannitol, can have a laxative effect when consumed in large amounts.
- Blood sugar impact: While sugar alcohols have a lower impact on blood sugar levels than regular sugar, they are not completely free of carbohydrates impacting your blood sugar levels.
- Taste differences: Different taste or aftertaste compared to sugar.
- In 2023, an observational study found a link between using erythritol as an added sweetener and cardiovascular disease events, such as stroke and heart attack, in people with heart disease or who had risk factors like diabetes and high blood pressure. However, these findings have not been confirmed in subsequent studies.
How do I know if my foods have sugar alcohol if not listed on the food label
Sugar alcohols have multiple names. Check the ingredient list of all of your foods that claim to be “lower in sugar” or “sugar-free.”
Below are some terms to look for:
- – Mannitol: Found in pineapples, asparagus, sweet potatoes, carrots.
- – Xylitol: Occurs in wheat straw, corn cobs, used in gum.
- – Lactitol: From milk, in sugar-free ice cream, candies.
- – Maltitol: From corn syrup, in sugar-free candies, ice cream.
- – Erythritol: Found in pears, soy sauce, watermelon.
- – Sorbitol: In apples, pears, made from corn syrup.
- – Isomalt: From beet sugar, used in hard candies, toffee.
- – Hydrogenated starch hydrolysates (HSH): In baked goods, mouthwashes.
Incorporating Sugar Alcohols into your diet
When considering sugar alcohols in your diet, moderation is key. Here are some tips for incorporating them effectively:
1. Become a faithful label reader: Check food labels for sugar alcohol content. They are typically listed under total carbohydrates. Some products may also list the specific type of sugar alcohol used.
2. Monitor your blood sugar: Track how your body responds.
3. Be Mindful of Portion size: Start with small portions to see how your body reacts.
4. Use Variety: Combine sugar alcohols with other low-calorie sweeteners, such as stevia or monk fruit, to achieve the desired sweetness.
For personalized advice and to ensure the best outcomes for your health, consult healthcare professionals, including dietitians.
The bottom Line is:
Sugar alcohol can be a useful tool for managing blood sugar levels while enjoying sweet foods. They offer a lower glycemic impact and fewer calories compared to regular sugar. However, be mindful of potential digestive side effects and monitor intake accordingly. Adding sugar alcohols mindfully and in moderation can support a balanced diabetic diet that promotes overall health and well-being.
The example below is included to help you understand how to read a food label with sugar alcohol.
Now let’s practice using the sample food label shown here:
Locate the total carbohydrate in one serving. You will see that the total carbohydrate is 29 grams.
- The amount of sugar alcohol is 18 grams per serving.
- Calculate half the grams of sugar alcohol (18 grams of sugar alcohol divided by 2 equals 9 grams).
- Subtract only half of the grams of sugar alcohol from the total carbohydrate Count this product as 20 grams of carbohydrate (29 grams total carbohydrate minus 9 grams sugar alcohol equals 20 grams of carbohydrate).
The graph and instructions above were taken from the University of California, San Francisco website.
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