If you’ve ever looked at the “Nutrition Facts” label on sugar free candy, chewing gum or soft drinks, you will most likely see that it contains “Sugar Alcohol”. Sugar alcohol is different from just alcohol alone because sugar alcohols do not contain Ethanol, which is found in alcoholic beverages. The most common sugar alcohols are mannitol, sorbitol, xylitol, erythritol, lactitol, isomalt, maltitol and hydrogenated starch hydrolsates (HSH). Most food products labeled “sugar free” consists of sugar alcohols. Sugar alcohols are a type of carbohydrate called Polyols which are ingredients used as sweeteners and bulking agents. They occur naturally in foods and come from plant products such as fruits and berries. Sugar Alcohols provide about half to one-third fewer calories than regular sugar. This is because they are converted to glucose more slowly, require little or no insulin to be metabolized and don’t cause a sudden spike in blood sugar. This feature makes them popular among diabetics.
There is a common misconception that all sugar alcohol-containing products are “free foods”. Individuals consuming products with sugar alcohols should still be aware of the total carbohydrates contained in the product. Some of these products may still contain a significant amount of carbohydrates (calories) which could prevent you from reaching your goal. If a manufacturer uses the term “sugar free” or “no added sugar,” they must list the grams of sugar alcohols on the “Nutrition Facts” panel under total carbohydrates. There will usually be a separate line under sugar labeled sugar alcohol. If only one form of sugar alcohol is used they will also list its specific name under the ingredients section, for example, “mannitol”, “xylitol” or “erythritol”.
It’s important to know the main differences sugar alcohols and artificial sweeteners. To start artificial sweeteners such as aspartame (Equal or Nutrasweet) and saccharin (Sweet & Low) contain zero calories whereas sugar alcohols contain about 2.6 calories per gram on average. Secondly artificial sweeteners do not contain carbohydrates so they do not cause blood sugar to elevate, whereas, sugar alcohols can still have some effect on blood sugar depending on amount consumed. Always keep in mind that even though sugar alcohols have fewer calories than sugar, most of them aren’t as sweet, so more must be used to get the same sweetening effect. Below is a chart showing the range of sweetness, glycemic index (impact on blood sugar) and Calories per gram.
Comparison of Sugar and Sugar Alcohols
| Ingredient | Sweetness | GI | Cal/g | |
| Sucrose(sugar) | 100% | 60 | 4 | |
| Maltitol Syrup | 75% | 52 | 3 | |
| Hydrogenated Starch Hydrolysate | 33% | 39 | 2.8 | |
| Maltitol | 75% | 36 | 2.7 | |
| Xylitol | 100% | 13 | 2.5 | |
| Isomalt | 55% | 9 | 2.1 | |
| Sorbitol | 60% | 9 | 2.5 | |
| Lactitol | 35% | 6 | 2 | |
| Mannitol | 60% | 0 | 1.5 | |
| Erythritol | 70% | 0 | 0.2 |
So what are the overall Pros and Cons of sugar alcohol?
Pros:
1.They taste almost like sugar but with only one half to one third of the calories.
2.They are more slowly and incompletely absorbed from the small intestine, thus producing a smaller and slower rise in blood sugar and consequently insulin. This is an added benefit for patients with diabetes. Controlling blood sugar is key to improving energy levels, appetites, and ultimately, our overall health.
3.They do not cause tooth decay like sugar. That is why many “sugar free” gums like Trident and Extra are made with sugar alcohols.
4.They add texture to food, retain moisture and prevent foods from browning when they are heated.
Cons:
1.The most common side effect can be the possibility of gastrointestinal side effects such as bloating and diarrhea when eaten in excessive amounts. This can happen for two reasons. First, because the sugar alcohols are not completely absorbed, they hold onto water in the bowel which could cause diarrhea. Second, when undigested carbohydrates reach the colon, the normal bacteria can produce gas, and bloating. Sorbitol and Mannitol are the worst offenders in this department.
2.Consuming large amounts of sugar alcohols still could increase blood sugars, which defeats the purpose if using for better blood sugar regulation by diabetics.
3.Consuming sugar alcohol could still cause weight gain. This is due to the fact that they still contain calories and if you consume more calories than you burn you will eventually gain weight.
Whether you decide to use sugar alcohol, artificial sweeteners or regular sugar is a matter each person must decide for his or herself. Sugar alcohols do have a place in a person’s nutrition plan depending on what you are utilizing them for. If you are trying to lose weight, then sugar alcohol in place of regular sugar is an appropriate substitution. For diabetics, sugar alcohol is a great way for trying to keep your blood glucose levels under control. If you do have health issues such as diabetes, it would be beneficial for you to discuss your options with your health care provider.
