Sugar Alcohols: Food Sources and Effects on Health

What Do You Mean by Sugar Alcohols?

If one is looking for sweetness in their food, but without the presence of several disadvantages that sweeteners accompany with them, then Sugar alcohols are the right choice. Sugar does not prove to be healthy if one is a sufferer of diabetes and obesity. 

Therefore, today's generation, to keep themselves fit as well as reap the pleasures that food offers depend on Sugar alcohol. They are great alternatives to sugar. Let us come to the chemical part of sugar alcohols. These are carbohydrates which are also known by the name of Polyols. Fruits and vegetables consist of organic sugar alcohols. Fruits such as avocado, cherries, lychees consist of small quantities of sugar alcohol. 

However, sugar alcohols are generally produced by industries by different techniques, such as producing with the help of whole-cell catalyst and sugar hydrogenation. These sweeteners have a unique chemical structure that is a combination of alcohol and sugar. This structure is the reason that the digestive system is not able to absorb sugar alcohols sufficiently which puts them in the category of low-calorie food. Four types of sugar alcohols are mentioned below:

List of Bright Side of Sugar AlcoholsXylitol and Maltitol are quite popular in the food industry. They taste the closest to actual sugar. PubMed reports that Artificial sweetening agents like Saccharine are the cause of cancer. Thus, it is advisable to use sugar alcohols like Xylitol and Maltitol in food products. They are sweet and also promote health benefits. Sugar alcohols perform the job of sweetening agents. These are low in calorie and promotes no health issue. Yet, the intensity of benefits provided by different sugar alcohols differ. One should take into account the amount of intake of sugar alcohol. All are different according to their unique constitution. Xylitol is the sweetest of sugar alcohols, but the calories it contains are 40% less than real sugar. Hence, it serves to be unhealthy when taken in great quantities. But, Erythritol, another variety of sugar alcohol, has only 5% calories. It proves to be the most beneficial. The small intestine absorbs the sugar alcohol. Hence, it does not enter the large intestine and goes out through urine. Sorbitol is great when taken in prescribed amounts. More than 20 grams of Sorbitol consumption is likely to cause problems. Maltitol is not well absorbed by the small intestine. Hence, it is not responsible for having much effect on insulin levels as actual sugar does. 

Low Glycaemic Index 

Benefits surround sugar alcohol. Low levels of Glycaemic index (GI) add up to yet another advantage. It is to be observed that the range of the Glycaemic Index is 0-100. The lower the Glycaemic Index, the higher the health rate. The GI index varies from one type of Sugar alcohol to another. But, it is much less than sugar which makes Sugar alcohol a healthy intake. The table projects the quantity of GI in some of the sugar alcohols. 

This Glycemic Index of every sugar alcohol is much less when compared to table sugar, whose GI is approximately 65. The particular index is greater in cases of Xylitol and Maltitol. However, it is much less than that of sugar. This proves that swapping actual sugar with sugar alcohol is one step closer to a healthier lifestyle. In this way, one can control diabetes properly. 

Accelerating Dental Health

Too much sugar is equal to decay of dental health. It leads to various problems, such as well-known cavities. Fermentation of sugar by bacteria takes place when one depends on too much sugar. These bacteria later lead to serious problems such as tooth enamel erosion and bad odor. Sugar alcohol which is non-cariogenic, does not cause a decrease in the Ph of dental biofilm. Thus, prevents the tooth from demineralizing. Sucrose is cariogenic and is the worst choice for adding sweetness to your dish. But, Xylitol promotes good dental health by shielding the acceleration of dangerous bacteria. It decreases plaque formation and also prevents the demineralization of the tooth. Tooth demineralization leads to the formation of white spots on teeth. The journal of Natural Science, Biology, and Medicine highlights these issues. Another sugar alcohol beneficial for improving the quality of teeth is Erythritol. The International Journal of Dentistry states, it decreases cavities to a significant level. It is due to this benefit that sugar alcohols are present in several chewing gums as Trident. Thus, why think? Get used to sugar alcohols for gifting your life a real tinge of sweetness. 

Assists Your Gut

Bifidobacteria is a sort of bacteria that improves gut health. These bacteria are quite useful for fiber digestion and the promotion of health. Maltitol proves to be influential in promoting gut health in a positive way. Along with Maltitol, there are other sugar alcohols like Xylitol and Lactitol. These get into the large intestine to develop more Bifidobacteria in the system. More research will settle the actual benefits of sugar alcohol on health. Consumption of sugar alcohol is better than sugar. Yet it would not be very great if taken in great quantities. Too much good of anything does not materialize. 

Low in Calories and Health and Anti-Diabetic

It is a well-known fact that sugar alcohols are very low in calories. Per gram of polyols consist of 1.5-3 calories which is much less than that what sugar contains. This means that sugar alcohols affect blood sugar levels in the least possible way. People affected with diabetes need urgent replacement of sugar. Sugar alcohol would be the best option for them. To prove the long-term benefit of these polyols, further study is necessary. The unique ability of sugar alcohols to lock moisture in various food items is worth a mention. These also restrict the food from getting brown when heated.

Side Effects of Sugar Alcohols

• Sugar alcohols are great sugar substitutes. But, they have their blind spots. Diarrhea is one such side effect that sugar alcohols are liable to cause. Yes, sugar alcohols are healthy because it is not entirely absorbed by the body and are ejected out through urine. Yet, the bad side is that this feature of not getting digested by the body might result in diarrhea and gas production. The worst way in which sugar alcohol can affect a person is by leading to several issues in the digestive system. So, let us discuss them in detail. Getting to know the problems will help us limit our usage of them. Consuming these in moderate amounts would be productive, Research has proven that consuming sugar alcohols in large amounts might lead to a bad digestive experience.
•  A journal in Advances in Nutrition has stated that an intake of greater than 20 grams of Sorbitol might lead to something more than bloating and gas production. Dysentery and Irritable bowel syndrome might also occur due to excessive consumption of these sweeteners. There are sugar alcohols which are also reputed as Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are FODMAPs. Carbohydrates as such are widely known to cause problems with health. These are not accepted in the bloodstream and might cause bowel irritation in sensitive individuals. The gut bacteria that interact with FODMAPs cause cramps in the stomach and constipation alongside bloating and diarrhea. This is unlike the reaction of bacteria with fibers which cause health benefits instead of disorders. Therefore, people facing troubles with FODMAPs should avoid sugar alcohols, specifically, mannitol and sorbitol. However, it is safer to depend on Erythritol for it is better than the others, for it is reported by the International Journal of Environmental Research and Public Health to have little FODMAP content. It is to be noted that the western countries are great sufferers of this issue for the problem of Irritable Bowel Syndrome(IBS) is experienced by 10% to 15% there. Therefore, feeding on foods that are high in FODMAP only affects this population with discomfort. However, for the rest, moderate quantities of these polyols generally tend to be acceptable. This acceptable dosage is reported to be 10-15 grams every day.  
• Another disadvantage that sugar alcohols offer is that it is quite toxic to dog health. Though Xylitol is acceptable to humans, it is not the same for dogs. The digestive system of dogs is much more sensitive, and care has to be taken accordingly. The digestive systems of gods misinterpret sugar alcohols like Xylitol as sugar and produce huge quantities of insulin. The sudden shoot-up of insulin tends to attract the sugar from the blood, which ultimately leads to a decreased level of blood sugar. This might also cause hepatic failure, which often seems to be a serious issue. This is proven by an article in the National Library of Medicine. Therefore, for the wellbeing of your dog, refrain from using any dog product that consists of this particular sugar alcohol. 
• Sugar alcohols are better than regular sugar. Andy Bellatti, a well-known dietician, comments that sugar alcohols are great for the ones who tend to get away from the glycemic load. However, getting oneself addicted to its taste would do more harm than good. Rebekka Wood, an expert in the field of nutrition, says that Xylitol is quite like an artificial sweetener. It might be produced as a synthesized material from cornstalks. Hence, it is of no benefit. The website of Weston A. Price also reports that consumption of this sugar alcohol might lead to an acceleration of epileptic seizure. It is not a good choice to let children consume too much sugar alcohol, for it leads to childhood obesity. 

Which Sugar Alcohol Is Safe to Pick?

It is deemed by many websites and reports that Erythritol is the best among sugar alcohols. The small intestine digests it quite well (nearly 90%). Thus, it does not cause digestive problems like the accumulation of gas or diarrhea. Due to these benefits, Erythritol is popular in usage. Some of the advantages of this sugar alcohol are worth noting if you want to make the best use of it:

A Healthy Blood Sugar Level Is Maintained

In a study mentioned in an article of the National Library of Medicine, Erythritol restricted the shoot-up of blood sugar and levels of insulin. It produces an anti-postprandial hyperglycemic function by not letting a-glucosidase rise up. Therefore, people who suffer from problems related to obesity can give this a try.

Protects Your Heart

Erythritol is great at decreasing damage to blood vessels that are caused due to a sudden, violent rise in blood sugar. Studies have shown that this particular sugar alcohol prevents this increase. Another study observed in the National Library of Medicine reported that when adults suffering from type 2 diabetes took Erythritol by 36 grams, an improvement in the working of blood vessels was evident. This decreased the possibility of cardiac problems. However, studies need to be conducted at deeper levels to procure an exact result. Otherwise, this polyol is of great benefit. 

Great for Dental Health

Erythritol is a great option when it comes to oral health. Research presented in the National Library of Medicine showed that Erythritol better shielded the tooth of children than Xylitol and Sorbitol. Another study proved Erythritol to be much more effective than the aforementioned sugar alcohols. Erythritol is widely accepted for it contains pretty low calories and imbues 70% of the sweetness of actual sugar in it. Honey seems to be a good food sweetener for people affected with diabetes. However, it does consist of more calories than Erythritol. So, it is advisable to use Erythritol if one is searching for the best among food sweeteners. 

Let Us Conclude

In a nutshell, sugar alcohols are a great swap for regular sugar. These are helpful polyols. These are found naturally in a variety of fruits as well as chemically introduced in different confections. Sugar alcohols derived from fruits are healthier than synthetic artificial sweeteners. The number of benefits that sugar alcohols has been much more than the disadvantages. If one can choose the correct sugar alcohol and refrain from consuming it in excess, then nothing is as good as these products. Reports claim that Erythritol is the right polyol for consumption. It is sweet and safe. 10-15 grams of this product is generally tolerable. Unless one is a sufferer of diabetes, there is no potential cause for not exceeding this limit. These sweeteners are highly recommendable for sweet lovers because of their low-calorie intake.

Frequently Asked Questions

Does sugar alcohol cause ill effects on the liver?

Sugar alcohols are very low in calories and do not quite affect the liver. If taken in moderate amounts, Xylitol and Sorbitol are well accepted by the liver leading to the formation of glycogen and glucose. However, excess usage should be prevented, for sugar alcohols are not calorie-free. If taken in great amounts, it would lead to dysfunction of the kidney.

Can one consider sugar alcohols like sugar?

Sugar alcohols contain much fewer quantity of calories than actual sugar. However, unlike artificial sweeteners, which have no calories at all, sugar alcohols are a sort of carb. These can raise your levels of blood sugar if consumed in high amounts. They are not absorbed well in the blood, so there are not many risks related to obesity which consumption of sugar might naturally cause. 

What is the maximum limit for the consumption of polyols? 

Sugar alcohol, when consumed nearly 10 to 20 grams every day it serves to be alright. However, one can increase the quantity of Xylitol intake to 70 g every day. Other sugar alcohols like Sorbitol are not advisable for consumption over the quantity of 20 grams. 

Can sugar alcohols cause diabetes?

Yes, sugar alcohols are also liable for causing diabetes. These are low pretty low in calories. However, we cannot forget that these are a kind of carbohydrates too. Thus, overconsumption of these polyols might cause diabetes. Even though there is no recommended limit to the usage of sugar alcohols as it depends from person to person. However, 50 grams of this product is safe for intake. So, watch out for the quantity. Moderation is to be maintained.

Are sugar alcohols unhealthy for the health of teeth?

No, it is safe to comment that sugar alcohols are not frightening in this case. Sugar alcohols cannot be broken down by bacteria. The bacteria are not able to ferment it. Therefore, sugar alcohols are much safer than sugar for consumption. It promotes the good health of the tooth.

Does sugar alcohol consist of alcohol?

No, there is no alcohol content in sugar alcohol. It is the chemical formulae that provide it with a unique name. Otherwise, there is not any presence of ethanol in the sweetener. It is meant for the sole purpose of sweetening, and that is the final point. Therefore, one does not feel the intoxicating function of sugar alcohols. It is barely related to alcohol. 

Do sugar alcohols seriously shoot up the level of blood sugar?

No, if taken in moderate amounts, sugar alcohols are not reputed to raise levels of blood sugar. It is to be kept in mind that the Glycemic Index of these polyols is always lesser than that of sugar. Therefore, one does not need to fear the increase of blood sugar in the blood due to the intake of these products. 

What quantity of sugar alcohol is likely to cause diarrhea? 

In general, Sugar alcohols do not cause diarrhea. However, if the limit of normal consumption exceeds, then sugar alcohol might prove to be harmful. Stomach pain accompanied by diarrhea is most likely to be experienced if one consumes more than 20 grams of polyols in a day. 

How long does Hypoglycemia prolong?

Hypoglycemia occurs because of the effect of the sugar alcohol, Xylitol. It shoots up the level of insulin that draws out sugar from the blood leading to low blood sugar. These cause several problems like Ataxia and vomiting. 

What is the best sugar alcohol?

As far as the studies are concerned, Erythritol is the best among sugar alcohols. It is digested with ease. It also provides the advantages of maintaining a stable blood sugar level and a healthy heart rate. If one is thinking of giving it a try to polyols, this is the finest.

References

• Metropulos, M. (2018), Are Sugar Alcohols Good or Bad for You. Medical News Today - https://www.medicalnewstoday.com/articles/320901#takeaway
• Ahuja, V. Macho, M. (2020), Biological and Pharmacological Potential of Xylitol: A Molecular Insight of Unique Metabolism,9(11):1592 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7693686/
• Ojeda, F. Diaz, J. (2019), Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials,10(Suppl 1): S31-S48 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363527/
• Wells, D. (2019), Is Maltitol a Safe Sugar Substitute? Healthline - https://www.healthline.com/health/food-nutrition/is-maltitol-safe#alternatives
• Sharma, M. (2022), Sorbitol-Everything You Need to Know, Style craze - https://www.stylecraze.com/articles/what-is-sorbitol-benefits-side-effects/
• Fick, L. (2020), What Are Sugar Alcohols, WebMD - https://www.webmd.com/diet/what-are-sugar-alcohols
• Fernando, I. (2021), What are Sugar Alcohols, and Are They a Healthy Sugar Swap? Healthline - https://www.healthline.com/nutrition/sugar-alcohols-good-or-bad#:~:text=Sugar%20alcohols%20are%20generally%20less,may%20even%20help%20prevent%20i